Protein powder has remained probably the most common dietary supplements, making up the most important share of the general protein complement market, which was valued at $5.83 billion in 2022 globally. Though some analysis signifies some varieties may very well be contaminated with harmful toxins, the very best protein powders is usually a protected, straightforward solution to hit your protein objectives with out having to cook dinner up a rooster breast or steak.
“I think it’s a really simple, easy way to help folks meet their protein needs,” registered dietitian Abbey Sharp tells Fortune. She says most Individuals aren’t poor in protein, however “there are so many benefits to getting 25% to 30% of your calories from protein.”
These embrace feeling full and glad after meals, constructing muscle mass (which is particularly necessary as you age), supporting weight reduction, and your hair, pores and skin, and nail well being.
However as protein powder turns into a staple in additional individuals’s diets, there may be rising chatter that it’s inflicting abdomen points, as social media customers blame the complement for his or her bloating and gasoline. Right here’s what specialists assume.
How protein powder components have an effect on your intestine
There are a number of causes that protein powder might irritate the abdomen, based on registered dietitian and professor of vitamin at NYU, Ethan Balk. Whey protein particularly may very well be a probable wrongdoer.
“It could be because of lactose intolerance,” Balk tells Fortune. Whey protein powder comes from dairy, and a few could expertise bloating and gasoline as a result of their physique has hassle digesting the lactose, Balk says. Whereas Sharp says a doable answer is switching from whey protein focus to whey protein isolate, she cautions that isolate, which nonetheless incorporates hint quantities of lactose and casein that would trigger bloating and nausea for people who find themselves significantly delicate. In that case, you might wish to strive swapping whey protein for a plant-based protein to see if that helps, Balk says. In the event you’re nonetheless having points, you would forgo protein powder or strive supplementing with a probiotic, he provides.
Different probably irritating components embrace fermentable fibers like inulin and carrageenan, gums and thickeners like xanthan gum, and sugar alcohols that may produce gasoline as a byproduct and set off abdomen discomfort, Sharp says. You may strive on the lookout for protein powders with out these components and with sweeteners like monk fruit extract as an alternative of sugar alcohols, which Sharp says is simpler on the abdomen.
Don’t overlook fiber
An necessary factor to recollect, Sharp says, is to to not not overdo it on protein powder to the purpose it displaces different very important nutrient-packed meals in your food plan, which may very well be one other reason for abdomen points.
With out sufficient fiber in your food plan—from crops like entire grains, legumes, fruits, and greens—you’re going to have abdomen points, whatever the protein powder, Sharp says.
“A serving of protein powder a day is absolutely safe for folks to consume, especially when you’re combining that with…other sources of lean protein,” Sharp says. “It’s 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.”
Why protein powder may overwhelm the intestine
Each Sharp and Balk agree that there’s one fairly substantial cause why protein powders may very well be inflicting abdomen points: an excessive amount of protein, too quick.
“It can slow gastric emptying,” Balk says, which suggests the protein will hand around in the abdomen a bit longer and trigger that unwelcomed discomfort. Moreover, having 25 to 30 grams of protein in just some minutes within the type of a shake or smoothie can overwhelm the intestine and result in extra bloating and gasoline, Sharp explains.
“It’s really easy to down a protein shake in a couple gulps versus how long it takes to eat a steak,” Balk provides. “It’s not so much about avoiding ingredients, it’s about slowing down consumption.”
Balk advises slowing down while you sip on a protein shake to assist reduce the affect it has in your abdomen.
“It’s not designed for stomach comfort. It’s designed to get a lot of protein in. That sets us up for probable or possible stomach distress,” he says.
It additionally may assist to interrupt up your protein consumption—should you usually have two scoops of favourite protein powder within the morning, Balk recommends having one scoop within the morning and one other later within the day so that you don’t overwhelm your abdomen all of sudden.
“It doesn’t matter when you’re ingesting the protein, it’s all going to do its job. It doesn’t need to be in one shot to work,” he says.
For extra on protein:
