Protein bloating - what causes it and what you can do about it
Theresa Aicher
02/05/23
Reading time: 8 minutes
If you want to build muscle or lose weight, you have to eat as much protein as possible. Protein-rich foods stimulate metabolism and therefore fat burning.
They also ensure a lasting feeling of satiety. Many people not only rely on meat, eggs or fish, but also regularly consume protein shakes.
However, too many proteins can also have undesirable effects . We are talking about protein flatulence, which is particularly suffered by athletes who consume a lot of protein.
They indicate that the intestine is overwhelmed by the protein dose . However, if you follow a few rules when following a high-protein diet, you can easily avoid annoying flatulence.
How does protein flatulence occur?
The cause of bloating or flatulence are gases that are produced in the intestines when macronutrients are metabolized. The intestinal bacteria ensure that carbohydrates, fats and proteins are broken down into their individual components.
The favorite food of most intestinal bacteria is carbohydrates. However, some bacteria have specialized in consuming proteins.
If you experience flatulence after a protein-rich meal or after consuming protein shakes, one of the following five reasons is most likely playing a role.
The intestines are overwhelmed by too many proteins
Flatulence caused by protein mainly occurs when you feed your body large amounts of protein in a short period of time. This can lead to disruptions in the digestion of protein molecules and their absorption via the intestinal mucosa.
Normally, proteins are completely broken down into their basic components - various amino acids . They enter the bloodstream via the intestinal mucosa and are involved in numerous metabolic processes in the body.
If this process is disrupted, protein molecules can enter the large intestine. There they are metabolized by certain bacteria , forming gases. Your body's enzyme balance can also play a role in the development of flatulence. Enzymes play a central role in the metabolism of proteins and other macronutrients.
If they are missing, the food cannot be utilized optimally. If you consume a lot of protein, your body may not be able to keep up with the production of enzymes . As a consequence, gastrointestinal problems arise.
Protein flatulence from whey shakes
Do you often drink protein shakes to boost your metabolism ? This can be an important cause of annoying flatulence.
The main ingredient in many protein shakes is whey protein . It passes through the stomach in a very short time, so it often enters the intestines in a complex and unbroken form.
This is how whey differs from natural protein sources . With meat, eggs or fish, the metabolism of proteins begins in the stomach, so bloating is less likely to occur when consumed.
The way you mix protein shakes can also promote flatulence. If you prepare it in a shaker, an emulsion is created that contains both proteins and a lot of air.
Compared to conventional foods, protein shakes allow significantly more air to enter the gastrointestinal tract , which can lead to flatulence. If you consume your protein shake quickly, this effect will be reinforced.
Lactose promotes flatulence
Many protein powders also contain carbohydrates . Milk sugar (lactose) comes first here. If you use milk instead of water to mix your protein shake, the amount of lactose absorbed will also increase.
Just like the protein molecules, the milk sugar from protein shakes often reaches the large intestine very quickly and therefore undigested. The result of this is increased gas formation and flatulence.
Hydrogen sulfides and other sulfur-containing compounds , which are produced when proteins and carbohydrates are metabolized in the intestines, are responsible for their often unpleasant smell.
Fiber deficiency
Flatulence effects are greatly increased when the protein molecules remain in the intestines for a long time. Foods rich in fiber increase intestinal activity and support rapid intestinal transit . For this reason, you should make sure that you get enough fiber from your diet.
Dietary fiber or fiber are certain, indigestible components of plant foods. They reach the large intestine undigested and have a positive effect on metabolism and intestinal activity.
Even if you want to lose weight, you should make sure you get enough fiber. Nutrition experts recommend at least 30 grams per day . Foods rich in fiber include whole grain products, fruit, vegetables and legumes. However, peas, lentils or beans also have a flatulent effect.
Do intolerances lead to flatulence?
In addition to too much protein, allergies or sudden food intolerance can also lead to bloating and other gastrointestinal problems . In the case of an allergy, the body actively defends itself against substances that it identifies as enemies and produces antibodies against them. Intolerances, on the other hand, lead to complaints in a passive way.
Some people suffer fromprotein allergy without knowing it. Allergy triggers are usually milk protein or chicken protein. However, protein intolerance occurs more frequently.
Lactose can also lead to severe intolerance reactions with bloated stomach, cramps and flatulence. Lactose intolerance is the most common form of food intolerance in Europe.
Since those affected lack the enzyme lactase, their bodies are unable to convert lactose into glucose . In the intestine it is therefore converted into lactic and acetic acid, producing intestinal gases.
Many commercial protein powders and shakes contain whey proteins, the milk protein casein and lactose . For example, if you suffer from casein intolerance , you should pay particular attention to the ingredients in protein powders and protein shakes.
For example, if you are lactose intolerant, whey isolate is a good choice as these products do not contain lactose . In addition to protein and lactose, sugar substitutes in protein products can also trigger intolerances.
Four tips against flatulence
The following tips can help you avoid flatulence and other symptoms caused by high protein consumption and the use of protein products.
1. Increase protein intake slowly
This point is especially important if you want to do intensive exercise but are just starting out. Many fitness newbies use protein powder and protein shakes according to the motto “ A lot helps a lot ” and therefore consume far too large amounts of protein.
The body first has to get used to the increased protein intake . Initially, several small protein portions are optimal. Later you can also consume larger quantities to increase performance.
You should mix protein shakes by hand, at least initially, to prevent air pockets and thus increased flatulence.
2. Try different protein products
Even if you don't suffer from an intolerance to certain ingredients, you should try out which protein powders and protein shakes you tolerate particularly well. Because they stay in the stomach for a short time, whey products often prove problematic.
Many people tolerate vegan products much better than powders and shakes based on milk or whey protein . As a rule, they contain little or no synthetic additives or artificial sweeteners. At the same time, they are rich in fiber compared to other products.
3. Support the intestines with spices
Numerous home remedies and spices help against excessive intestinal gas. Various plant ingredients develop their effect. Fennel, anise, caraway, mint, ginger and turmeric, among others, are helpful against flatulence. You can use them as a tea or as a spice. Garlic is also able to reduce intestinal gases.
4. Use enzymes and probiotics for bloating
Enzyme preparations help to quickly and completely break down protein into amino acids, even when consumed in high quantities. Plant enzymes are obtained, for example, from papaya and pineapple. They can provide valuable short-term help against protein flatulence.
Probiotics, on the other hand, are dietary supplements that keep the intestinal flora healthy in the long term. They support beneficial intestinal bacteria in their work and counteract harmful microorganisms.
When choosing the right preparation, you should make sure that it contains a high number of bacteria and different bacterial strains .
Theresa studied media communication, loves writing and her favorite product are the vegan turmeric balls. With their help you should be able to turn your question marks into inspiration. If you have any comments or requests, please write to her here: online@greenforce.com
