{"id":14907,"date":"2025-06-26T00:42:11","date_gmt":"2025-06-26T00:42:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/14907\/"},"modified":"2025-06-26T00:42:11","modified_gmt":"2025-06-26T00:42:11","slug":"could-protein-powder-be-causing-stomach-issues","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/14907\/","title":{"rendered":"Could protein powder be causing stomach issues?"},"content":{"rendered":"

Protein powder<\/a> has remained one of the most popular supplements, making up the largest share<\/a> of the overall protein supplement market, which was valued at $5.83 billion<\/a> in 2022 globally. Although some research indicates some types could be contaminated with dangerous toxins<\/a>, the supplement is a quick, easy way to hit your protein goals<\/a> without having to cook up a chicken breast or steak.\u00a0<\/p>\n

\u201cI think it\u2019s a really simple, easy way to help folks meet their protein needs,\u201d registered dietitian Abbey Sharp<\/a> tells Fortune. She says most Americans aren\u2019t deficient in protein, but \u201cthere are so many benefits to getting 25% to 30% of your calories from protein.\u201d<\/p>\n

Those include feeling full and satisfied after meals, building muscle mass (which is especially important as you age), supporting weight loss, and your hair, skin, and nail health.\u00a0<\/p>\n

But as protein powder becomes a staple in more people\u2019s diets, there is growing chatter that it\u2019s causing stomach issues, as social media users blame the supplement for their bloating<\/a> and gas<\/a>. Here\u2019s what experts think.<\/p>\n

How protein powder ingredients affect your gut<\/strong><\/p>\n

There are multiple reasons that protein powder could irritate the stomach, according to registered dietitian and professor of nutrition at NYU, Ethan Balk<\/a>. Whey protein in particular could be a likely culprit.<\/p>\n

\u201cIt could be because of lactose intolerance,\u201d Balk tells Fortune. Whey protein powder comes from dairy, and some may experience bloating and gas because their body has trouble digesting the lactose, Balk says. While Sharp<\/a> says a possible solution is switching from whey protein concentrate to whey protein isolate, she cautions that isolate, which contains casein, could still cause bloating and nausea for some. In that case, you may want to try swapping whey protein for a plant-based protein to see if that helps, Balk says. If you\u2019re still having issues, you could forgo protein powder or try supplementing with a probiotic, he adds.<\/p>\n

Other potentially irritating ingredients include fermentable fibers like inulin and carrageenan, gums and thickeners like xanthan gum, and sugar alcohols that can produce gas as a byproduct and trigger stomach discomfort, Sharp says. You could try looking for protein powders without those ingredients and with sweeteners like monk fruit extract instead of sugar alcohols, which Sharp says is easier on the stomach.<\/p>\n

Don\u2019t overlook fiber<\/p>\n

An important thing to remember, Sharp says, is to not to not overdo it<\/a> on protein powder to the point it displaces other vital nutrient-packed foods in your diet, which could be another cause of stomach issues.<\/p>\n

Without enough fiber in your diet\u2014from plants like whole grains, legumes, fruits, and vegetables\u2014you\u2019re going to have stomach issues, regardless of the protein powder, Sharp says.<\/p>\n

\u201cA serving of protein powder a day is absolutely safe for folks to consume, especially when you\u2019re combining that with\u2026other sources of lean protein,\u201d Sharp says. \u201cIt\u2019s not that the protein itself is causing the issue, especially when eating plant-based sources of protein. The challenge comes when replacing other gut-supporting nutrients like fiber.\u201d<\/p>\n

Why protein powder might overwhelm the gut<\/strong><\/p>\n

Both Sharp and Balk agree that there\u2019s one pretty substantial reason why protein powders could be causing stomach issues: too much protein, too fast.<\/p>\n

\u201cIt can slow gastric emptying,\u201d Balk says, which means the protein will hang out in the stomach a bit longer and cause that unwelcomed discomfort. Additionally, having 25 to 30 grams of protein in just a few minutes in the form of a shake or smoothie can overwhelm the gut and lead to more bloating and gas, Sharp explains.<\/p>\n

\u201cIt\u2019s really easy to down a protein shake in a couple gulps versus how long it takes to eat a steak,\u201d Balk adds. \u201cIt\u2019s not so much about avoiding ingredients, it\u2019s about slowing down consumption.\u201d<\/p>\n

Balk advises slowing down when you sip on a protein shake to help lessen the impact it has on your stomach.<\/p>\n

\u201cIt\u2019s not designed for stomach comfort. It\u2019s designed to get a lot of protein in. That sets us up for probable or possible stomach distress,\u201d he says.\u00a0<\/p>\n

It also might help to break up your protein intake\u2014if you normally have two scoops of favorite protein powder in the morning, Balk recommends having one scoop in the morning and another later in the day so you don\u2019t overwhelm your stomach all at once.<\/p>\n

\u201cIt doesn\u2019t matter when you\u2019re ingesting the protein, it\u2019s all going to do its job. It doesn\u2019t need to be in one shot to work,\u201d he says.<\/p>\n

For more on protein:<\/p>\n