High Protein Diet and Bloating: Top Causes, Prevention Tips & Fast Relief Solutions

A bloated tummy involves more than just feeling full; it can trigger pain, gas (flatulence or burping), and noticeable stomach gurgling. Bloating, also known as meteorism, affects a significant portion of the population, with one in three people experiencing it to varying degrees. While some experience it occasionally and briefly, others may face an ongoing battle with bloating. Determining the underlying causes of bloating is crucial for effective management and prevention.

Common Causes of Bloating

Bloating typically arises when the gastrointestinal (GI) tract becomes filled with air or gas. Several factors can contribute to this, including:

Fluid retention: Hormonal fluctuations and menstruation can lead to increased fluid retention, causing bloating.
Food sensitivities or intolerance: The digestive system may struggle to process certain foods, resulting in bloating.
Digestive disorders: Conditions like gastroesophageal reflux disease (GERD), Crohn’s disease, or irritable bowel syndrome (IBS) can disrupt normal digestion and cause bloating.
Lifestyle habits: Certain habits, such as chewing gum, using straws, or eating rapidly, can increase air intake and lead to bloating.

Protein Bloating: The Connection

Protein bloating refers to the accumulation of air (gas) in the intestines following protein consumption. This can cause discomfort, gas, and a sensation of fullness in the abdomen. Several factors contribute to protein bloating:

High thermic effect: Protein has a higher thermic effect than any other macronutrient, meaning it requires more energy to digest. While this can promote satiety, it can also lead to undigested protein lingering in the gut, causing indigestion, gas, and bloating.
Imbalance with other macronutrients: A diet lacking in complex carbohydrates and healthy fats can exacerbate protein bloating. Healthy fats are integral to digestive health.
Frothy protein shakes: Overly frothy protein shakes contain excess air, which can become trapped in the digestive system, leading to bloating.

What Are Protein Farts?

"Protein farts" is a term used to describe increased flatulence or unusually odorous gas experienced by some individuals when consuming a high-protein diet, explains Danielle Crumble Smith, RD, a registered dietitian and spokesperson for Top Nutrition Coaching. The scientific research to support this phenomenon is weak, says board-certified sports dietitian Kelly Jones, RD.

Causes of Protein Farts

The causes of protein farts can vary from person to person. Desiree Nielsen, RD, the author of Plant Magic, suggests investigating potential dietary factors to determine the cause of protein farts.

Read also: High-Fiber Diet for Better Health

1. Protein Intake "Crowding Out" Fiber-Rich FoodsNielsen says that a high-protein diet often displaces fiber-rich foods, which can hinder digestion or cause constipation and increased gas. More time between bowel movements leads to more time for waste products to ferment in the digestive tract, potentially lending to increased flatulence and smelly protein farts.

2. Gut Bacteria Fermentation ByproductsSmith says that if undigested protein reaches the large intestine, the gut bacteria break it down through fermentation. This process produces gases, including hydrogen, methane, and sulfur compounds, which can increase the volume and odor of flatulence, especially if there are already gut imbalances.

3. DehydrationJones says that those with an “all-or-nothing” mentality in the gym may also be more likely to go on strict low-carb diets, reducing intake of healthy plant foods that support normal digestion, leading to an increase in digestive distress. Consuming more protein and fewer carbs may increase fluid needs, and not increasing fluid and electrolyte intake appropriately can also lead to constipation.

4. Enzyme OverwhelmAccording to Smith, a sudden increase in protein can temporarily overwhelm these enzymes, leading to incomplete digestion. When proteins aren't fully digested in the small intestine, they reach the large intestine and end up producing gases.

5. Increased Saturated Fat ConsumptionNielsen says that if your new high-protein intake also comes with a higher fat intake, both of these nutrients can lead to a slowdown in gut motility, which could contribute to gas output. Jones says that this is especially true if that fat is saturated fat, which can also be challenging to digest and absorb in large amounts. A large amount of fat stresses the digestive tract, often resulting in more proteins reaching the lower digestive tract and causing undesirable gas.

6. Sulfur-Containing Amino AcidsSmith says that foods high in protein (especially animal proteins like meat, eggs, and dairy products) naturally include sulfur-containing amino acids, including cysteine, methionine, and taurine. When these amino acids are broken down in the gut, they can produce hydrogen sulfide, a gas that gives farts their characteristic unpleasant odor.

7. Ingredient IntoleranceWhey and casein protein powders are derived from dairy and may contain lactose. It's estimated that nearly 70 percent of the world’s population has difficulty digesting lactose. Smith says that for these populations, consuming lactose can lead to increased gas production, bloating, and flatulence. Smith adds that many protein supplements contain artificial sweeteners such as sugar alcohols (erythritol and sorbitol are two common examples), which tend to be difficult to digest and can ferment in the gut, leading to gas and bloating.

8. Adjusting to Plant ProteinAnthea Levi, RD, a registered dietitian and founder of ALIVE+WELL Nutrition, says that if you’ve been eating more plant-based proteins like chickpeas, beans, and lentils, these can cause gastrointestinal (GI) symptoms in certain people. Levi explains that if you’re not accustomed to eating a plant-forward diet, markedly increasing your dietary fiber intake from plant-based proteins may cause gas and bloating at first. Legumes also contain specific types of carbohydrates called galactooligosaccharides (or GOS for short) that can be difficult to digest.

Are Protein Farts Normal?

Nielsen confirms that gas is a totally normal indicator of a healthy, functioning digestive tract. It’s normal to pass gas every day; in fact, the average person farts 14 times each day. If you’ve been upping your protein lately, it’s unsurprising to be experiencing these so-called protein farts too.

Nielsen says that any substantial diet changes (including a rapid increase in protein intake) can slow digestion slightly as the body acclimates to its new normal. If you notice an increase in gas, or gas aroma, for a couple of weeks and then things return to their usual levels, that means your body is responding just as planned.

How to Stop Protein Farts

Here are some steps to take to get things under control:

1. Go GraduallySmith says that as you embark on adding more protein to your menu, do so one meal or snack at a time. This gives your digestive system time to adjust to the increased protein load.

2. Ease Into Plant Proteins TooLevi says that the same goes for adding more plant-based food sources to your diet. If you don’t typically eat a lot of high-fiber plant proteins, plan to increase your intake slowly to help your body build up a tolerance.

3. Take a Break From Packaged FoodsSwapping in plant-based protein foods such as nuts, seeds, quinoa, or even beans may tackle increasing fiber and eliminating intolerance.

4. Balance Your DietSmith says that it’s also really important to focus on balance, even if your diet is protein-heavy. Include fiber-rich foods like complex carbohydrates, vegetables, and fruits as well as healthy fat and adequate fluid to help support bowel regularity, which can help reduce the effects of protein farts if they are a result of constipation.

5. Stay HydratedSmith explains that proper hydration supports digestion and the integration of nutrients, including protein.

6. Choose Lean Protein SourcesAccording to Smith, lean meats (like chicken, turkey, and fish) and plant-based proteins (like lentils, chickpeas, and quinoa) are generally easier to digest than meats high in saturated fats.

7. Try Different Protein TypesPlant-based or dairy-free protein powders might be a better fit for your gut than whey or casein protein, which have been linked to slower gastric emptying.

8. Eat Smaller, More Frequent MealsConsuming small amounts of protein throughout the day instead of large amounts in one sitting can ease digestion and give your body enough time to utilize the protein for muscle-building rather than energy storage.

9. Tune In to Avoid Gas-Triggering FoodsEach gut responds to foods differently, and some people may find that certain protein-rich foods simply cause them to produce more gas. Aim to be mindful of how your body reacts to different foods and consider cutting back on any of your personal protein-fart generators.

10. Move Your BodySmith says that regular physical activity can improve your digestion and reduce bloating.

11. Prioritize ProbioticsSmith says that consuming probiotic-rich foods like yogurt, kefir, and fermented vegetables (or taking a probiotic supplement if your healthcare provider advises it) can support gut health and potentially reduce gas of all kinds, including protein farts.

12. Try GingerNielsen says that ginger is pro-kinetic, meaning that it helps facilitate the movement of the gut. “It's a great food-based digestive aid.”

13. Consult a DietitianSmith says that if the gas is excessive or accompanied by discomfort, bloating, or other symptoms, definitely speak to a dietitian for personalized guidance.

Preventing Bloating: General Strategies

Beyond addressing protein-specific bloating, several lifestyle and dietary changes can help prevent bloating in general:

Get moving: Exercise reduces stress, which can cause gastrointestinal distress, and helps release trapped gas. Engaging in minimal physical activity after eating reduces gas and bloating better than medication.
Eat mindfully: Eating slowly and avoiding talking while eating reduces the amount of air swallowed. Smaller, more frequent meals may also be easier for the GI tract to process.
Stop swallowing excess air: Avoid chewing gum, drinking carbonated beverages, and using straws to minimize air intake.
Avoid gassy foods: Limit consumption of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) and foods containing fructose, raffinose, or sorbitol.
Closely manage your fiber intake: Gradually increase fiber intake, eat fiber with carbohydrates, and stay hydrated to promote gut motility without excessive gas production.
Stop smoking: Smoking is associated with gastrointestinal distress and increases the risk of diseases linked to abdominal bloating.

High-Fiber Diet Study

People who eat high-fiber diets are more likely to experience bloating if their high-fiber diet is protein-rich as compared to carbohydrate-rich, according to a study led by researchers at the Johns Hopkins Bloomberg School of Public Health.

The researchers determined that when the 164 trial participants ate versions of a heart-healthy, high-fiber diet that was relatively rich in plant protein, they were about 40 percent more likely to report bloating symptoms than when eating a carbohydrate-rich version of the same high fiber diet.

The study suggests that people who want to eat a high fiber diet would be less likely to experience bloating if the diet were relatively carb-rich versus protein-rich.

Other Considerations

Protein powder additives: If you notice an increase in farting, chances are protein itself is not the culprit. Instead, protein powder additives and certain food components might be why you’re experiencing increased flatulence.
Intestinal gas: Intestinal gas is both a product of the foods you eat and the air you might swallow during the process.
Supplements: Protein supplements are often used by athletes, and they’re also a weight loss method for people looking to stay fuller on fewer calories.
Switch your protein powder: Whey protein isolate has less lactose, which your body might digest more easily. Another option is to switch to nonmilk sources of protein powder, such as pea and soy. Also consider avoiding protein supplements that contain sugar alcohols, like sorbitol or mannitol.
Add herbs to your diet: Consider drinking ginger or peppermint tea to soothe your gut, especially after meals.
Cut other gas-inducing carbs: Before you trade in protein for more carbs, you’ll want to make sure you avoid some of the more gas-inducing culprits. These include cruciferous veggies, cheese, milk, and other lactose-containing products, beans and peas, lentils, garlic, and onions.
Over-the-counter remedies: Over-the-counter remedies may help ease flatulence. Look for ingredients like activated charcoal or simethicone.
Lactose intolerance: If you have lactose intolerance, you should avoid all dietary sources of lactose, including most dairy-based protein supplements.

When to Be Concerned

Most bloating is temporary, and if you can pinpoint the cause, it’s likely nothing to be concerned about. To speed up relief, try over-the-counter anti-gas medication, apply a warm compress to your belly, or get some exercise. However, if bloating is persistent, severe, or accompanied by other symptoms like abdominal pain, changes in bowel habits, or weight loss, it's essential to consult a healthcare professional to rule out underlying medical conditions.

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