Protein powder Still one of the most popular supplements The largest share Overall protein supplement market Valued at $5.83 billion Global in 2022. Although some studies suggest that certain types may be contaminated Dangerous toxinssupplement is a quick, easy way to hit you Protein Target No need to cook chicken breasts or steak.
“I think it’s a very simple, easy way to help people meet their protein needs,” a registered nutritionist Monastery sharp Tell wealth. She said most Americans are not short of protein, but “there are many benefits to get 25% to 30% of calories from protein.”
These include feeling full and satisfied after a meal, building muscle mass (especially important as you age), supporting weight loss, hair, skin and nail health.
But as protein powder becomes a staple in more people’s diets, social media users blame their supplements for their Belly bloating and gas. This is the expert’s idea.
How protein powder ingredients affect your gut
According to a registered dietitian and nutrition professor at NYU, there are many reasons why protein powder can irritate the stomach. Ethan Balk. Whey protein in particular may be the culprit.
“It could be because of lactose intolerance,” Buck told wealth. Balk says whey protein powder comes from dairy products, and some powders may experience bloating and gas because their bodies have difficulty digesting lactose. although Sharp The possible solution, she said, is to convert from whey protein concentrate to whey protein isolates, who warned that casein-containing isolates can still cause bloating and nausea in some people. In this case, you might want to try exchanging whey protein for plant-based protein to see if that helps, Balk said. He added that if you still have problems, you can give up on protein powder or try to supplement probiotics.
Other potential irritating ingredients include fermentable fibers such as inulin and carrageenan, thickeners such as gums and tan gums, and sugar alcohols that can produce gases as by-products and cause stomach upset, Sharp said. You can try looking for protein powder without these ingredients and use sweeteners like monk’s fruit extract instead of sugar alcohol, Sharp says, easier in the stomach.
Don’t ignore the fiber
Sharp said one important thing to remember is not Don’t overdo it On protein powder, it replaces other important nutrient-rich foods in the diet, which may be another cause of stomach problems.
Sharp said you will have stomach problems regardless of the fact that there isn’t enough fiber in your diet – from plants like plants such as whole grains, legumes, fruits and vegetables, regardless of protein powder.
“One serving of protein powder per day is absolutely safe for people, especially when you combine it with … other sources of lean protein,” Sharp said. “It’s not the protein itself that causes the problem, especially when eating the source of plant-based protein. The challenge is the challenge when replacing nutrients like fiber like other intestinal support.”
Why does protein powder flood the intestines
Both Sharp and Balk agree that a very important reason why protein powder can cause stomach problems: too much protein, too fast.
“It slows down the gastric emptying,” Barke said. This means that the protein will hang out in the stomach for longer and lead to discomfort. Additionally, having 25 to 30 grams of protein in the form of a milkshake or smoothie in just a few minutes can overwhelm the gut and cause more bloating and gas.
“Cream smoothies in several ditches are very easy, and how long does it take to eat steak,” Buck added. “It’s not about avoiding the ingredients but rather slowing down consumption.”
Balk recommends slowing down when you drink protein shakes to help reduce its impact on the stomach.
“It’s not designed for stomach comfort. It’s designed to get a lot of protein. This allows us to cope with possible or possible stomach encounters,” he said.
This may also help break down protein intake – if you usually have two spoons of favorite protein powder in the morning, Balk recommends taking another spoon in the morning, and later in the day, scaling it at once to avoid completely overwhelming your belly at once.
“When you take protein, it all does that. It doesn’t take a single shot to work,” he said.
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