So you started hitting the gym and packing on some serious muscle. Nice work! The only downside is those protein shakes you’ve been pounding are wreaking havoc on your stomach. All that whey and milk and who knows what else are creating an epic level of gas and bloating.
Not a good look. The good news is not all protein shakes will have you running for the air freshener after drinking them. There are options out there made from plant-based sources that are easy to digest and gas-free protein shakes that don’t cause gas.
In this article, we’ll cover some of the best protein powder shakes that don’t cause gas for those looking to build muscle without the embarrassing side effects. No more protein farts for you! Stick with these gut-friendly shakes and the only thing people will notice is how buff you’re getting.
The Gas Problem With Protein Shakes
Protein shakes are a quick and easy way to boost your protein intake, but some can lead to excessive gas and bloating. This is often due to the ingredients used, especially dairy-based powders. Here are some tips for choosing a fart-free protein shake.
Avoid Whey and Casein
Whey and casein are the two proteins found in dairy, and they can cause gas for those sensitive to lactose. Instead, choose a plant-based protein powder like:
- Pea protein: Made from yellow peas, it has a neutral flavor and contains all 9 essential amino acids.
- Rice protein: For those allergic to peas, rice protein is a hypoallergenic alternative with a mild flavor.
- Hemp protein: Contains fiber, healthy fats, and all 20 amino acids. It has an earthy, nutty flavor that goes well in shakes.
Check the Sweeteners
Artificial sweeteners like sucralose (Splenda) and sugar alcohols (maltitol, xylitol) can lead to gas and diarrhea in large amounts. Steer clear of protein powders with these ingredients. Natural sweeteners like stevia, monk fruit, and yacon syrup are gentler alternatives.
Probiotics Can Help
Adding a probiotic supplement to your protein shake may improve digestion and reduce gas. Probiotics introduce good bacteria to your gut to help break down nutrients. Look for a broad-spectrum probiotic with at least 10 to 15 billion CFUs per serving.
When switching to a new protein powder, start with a small amount, around 1/2 to 1 scoop, and gradually increase over time as your body adjusts. This will minimize gas and other digestive upset. Be sure to also drink plenty of water to help your system process the protein.
With some trial and error, you can find a protein powder that gives you gains without the gas. Your tummy and those around you will surely thank you!
Why Protein Shakes Cause Gas
Protein shakes are meant to be good for you, so why do they often lead to excess gas and bloating? There are a few reasons these supplements can wreak havoc on your stomach.
Carbohydrates and Sweeteners
Many protein powders contain carbohydrates like maltodextrin or artificial sweeteners like sucralose to improve taste, but these can feed the bacteria in your gut that produce gas. Look for a powder with minimal added sugar and avoid artificial sweeteners. Stevia, monk fruit, or natural flavors are better options.
Whey and casein are popular dairy-derived proteins, but lactose intolerant folks may experience discomfort from them. Plant-based proteins like pea protein, rice protein or hemp protein are less likely to cause issues. If you opt for whey, choose an isolate which has little to no lactose.
Fiber and Probiotics
Some protein powders contain fiber, prebiotics or probiotics which can exacerbate gas and bloating in some people, especially when consumed in large amounts. Unless your gut is accustomed to them, powders with added fiber, prebiotics or probiotics may lead to problems.
Gulping It Down
Drinking your shake too quickly can swallow air and make gas and bloating more likely. Mix your powder with plenty of liquid and sip it slowly over 15-30 minutes to minimize problems. This also allows digestive enzymes to break down the nutrients, reducing the chance of indigestion.
With some experimentation, you can find a protein powder that nourishes your muscles without the embarrassing side effects. Choose a simple, natural formula, go slowly, and listen to your gut–literally. Your stomach will thank you, and the people around you will too!
Best Low-Gas Protein Powder Brands
When it comes to protein powders, not all are created equal. Some can cause excess gas, bloating, and other gastrointestinal distress. The good news is there are several low-gas, dairy-free protein powder brands that provide all the muscle-building benefits without the unpleasant side effects.
Pea Protein Powder
Pea protein powder is a popular plant-based option for those avoiding dairy. It’s made from yellow peas, which are naturally low in compounds that can cause gas like lactose, gluten, and oligosaccharides. Pea protein powder contains all nine essential amino acids our body needs. Some recommended gas-free brands are:
- Naked Pea – Unflavored pea protein powder with one ingredient: raw yellow peas.
- NutraBio Pea Protein – GMO-free, vegetarian pea protein with no artificial colors, flavors or preservatives.
- Now Sports Pea Protein – All-natural raw pea protein powder from non-GMO yellow peas. Unflavored and unsweetened.
Rice Protein Powder
For those avoiding both dairy and legumes, rice protein powder is an excellent low-gas choice. It’s made from rice, a highly digestible grain that rarely causes gastrointestinal upset. Rice protein powder contains a balanced amino acid profile and high amounts of arginine which helps boost blood flow during workouts. Some recommended gas-free brands are:
- Nutribiotic Rice Protein – Raw, vegan protein from sprouted whole grain brown rice, with no additives or sweeteners.
- Sunwarrior Warrior Blend – A blend of raw rice protein and pea protein, with coconut flavor and stevia sweetener. 100% plant-based, gluten-free, non-GMO.
Hemp Protein Powder
For a complete plant protein with all nine essential amino acids and both protein and fiber, hemp protein powder is a great low-gas option. Hemp seeds are very digestible, considered a superfood. Some recommended gas-free brands are:
- Nutiva Organic Hemp Protein Powder – Raw, organic hemp protein from sustainably grown Canadian hemp seeds. Unsweetened and unflavored.
- Navitas Organics Hemp Powder – Certified organic hemp powder, rich in protein and fiber. Unflavored and unsweetened.
Choosing a high-quality, dairy-free and low-gas protein powder brand can help you meet your fitness goals without undesirable digestive effects. Your stomach will thank you!
Choosing the Right Non-Gassy Protein Shake Flavors
When choosing a protein shake flavor, go for options less likely to cause gas and bloating. Some of the best non-gassy flavors include:
Vanilla is a classic, crowd-pleasing flavor that mixes well with almost anything. Vanilla protein powder is made from real vanilla beans, giving it an authentic taste without a lot of artificial flavors or sweeteners that can irritate your stomach. Vanilla also pairs nicely with nut milks like almond or cashew milk. The natural sweetness helps balance out any bitterness from the nuts.
A chocolate protein shake can satisfy your sweet tooth without the stomach upset. Look for a powder with natural cocoa, as chocolate extracts and artificial flavors are more likely to cause gas and bloating. Cocoa powder adds chocolatey flavor without a lot of sugar.
For an extra chocolatey kick, add a tablespoon of unsweetened cocoa powder or chocolate almond butter. Chocolate protein powder also works great with nut milks, giving it a milkshake-like consistency.
An unflavored or naturally flavored protein powder has no added flavors, colors or sweeteners—just the protein source, whether whey, pea, hemp or rice. While unflavored powders may not sound appealing, they give you full control over the ingredients and flavors in your shake.
You can add ingredients like cacao powder, peanut butter, berries, leafy greens and fresh or frozen fruit for natural flavor without unwanted additives. An unflavored powder also works well for savory smoothies if you prefer a non-sweet option.
Other non-gassy flavors to consider include strawberry, cookies and cream, mocha and banana. In the end, the flavor you choose comes down to personal taste. But in general, the fewer artificial flavors and sugary add-ins, the less likely a protein shake is to cause gas or stomach upset. With some experimenting, you’ll find a flavor you love that also loves your stomach back!
Tips to Prevent Gas When Drinking Protein Shakes
To avoid excessive gas and bloating from your protein shakes, here are a few tips you can try.
Use a plant-based protein powder
Whey protein, which comes from dairy, can be hard for some people to digest and may cause gas. Plant-based protein powders, like pea protein, rice protein or hemp protein are less likely to lead to gas and bloating. They are also naturally lactose-free, so if you have a dairy sensitivity, plant-based powders are a great option.
Add digestive enzymes
Digestive enzymes help break down the nutrients in your shake so your body can absorb them better. Enzymes like bromelain, papain, lactase or alpha-galactosidase can improve digestion and reduce gas. You can find digestive enzyme supplements to add a capsule or two to your shake.
Use a probiotic
The good bacteria in probiotics help with digestion and gut health. Adding a probiotic supplement, yogurt or kefir to your protein shake may help reduce gas and keep your gut microbiome in balance. Start with a small amount and build up as your body adjusts.
Reduce high FODMAP ingredients
Certain foods known as FODMAPs can trigger gas and bloating in some people. Common ingredients in protein shakes like nuts, nut butters, bananas and dairy contain FODMAPs. Use low or no FODMAP alternatives like rice milk, blueberries and avocado. Keep serving sizes of any high FODMAP foods small.
Drink your shake slowly
Gulping down your protein shake can overload your digestive system and lead to gas. Sip your shake slowly over 30 minutes to give your body time to properly break down the nutrients. This also allows the digestive enzymes and probiotics to work more effectively.
By following these useful tips, you’ll be well on your way to fending off the farts and enjoying your protein shakes without discomfort. Your tummy and those around you will surely thank you!
The Best Non-Dairy Protein Shakes for Less Gas
When it comes to protein shakes, the ingredients you choose can make a big difference in how much gas and bloating you experience. The good news is, there are several non-dairy, plant-based protein powders that are less likely to cause unwanted side effects like gas and bloating.
Pea Protein Powder
Pea protein powder is a great option if you want to avoid dairy. It’s made from yellow peas, which are naturally easy to digest and less gas-inducing. Pea protein powder contains all nine essential amino acids our body needs. It has a mild, earthy flavor and can work well in fruit-based shakes. Popular brands of pea protein powder include Naked Pea, Nutiva Organic Pea Protein, and Anthony’s Pea Protein.
Hemp Protein Powder
Hemp protein powder comes from hemp seeds and contains fiber, omega-3 fatty acids, and all 20 amino acids. It’s considered a complete protein and is easy on the stomach. Hemp protein powder has an earthy, nutty flavor. You can find hemp protein powder from brands like Nutiva, Navitas Organics, and Manitoba Harvest.
Rice Protein Powder
For those sensitive to common allergens like soy and nuts, rice protein powder can be a good option. It’s made from brown rice and contains 8 grams of protein per scoop. Rice protein powder is low in the amino acid lysine, so you may need to combine it with pea protein powder or hemp protein powder. It has a mild flavor and works well in both sweet and savory shakes. Look for non-GMO, organic rice protein powder from brands like Nutiva, Sunwarrior, and Naked Rice.
Oat Protein Powder
Oat protein powder is made from whole oat groats and contains 7 grams of protein and 5 grams of fiber per scoop. It’s high in the amino acid arginine, which is good for heart health and blood flow. Oat protein powder has a creamy texture and naturally sweet flavor from oat beta-glucan. It works great as a base for breakfast smoothies and can be found from brands like Naked Oats and Nutiva Organic Oat Protein.
With so many plant-based, vegan-friendly options, you can make protein shakes without the added gas and discomfort. Mix and match these powders to create the perfect blend for your needs. Your gut will thank you!
Making Your Own Gas-Free Protein Shakes at Home
Making your own protein shakes at home is the best way to control what goes in them and avoid excess gas. Here are some tips for creating fart-free protein shakes:
Use a non-dairy milk base
Dairy products like cow’s milk, yogurt, and ice cream can be gas-inducing for some. Opt for a non-dairy milk like almond milk, coconut milk or pea protein milk instead. These plant-based milks are naturally low in lactose so they won’t cause gastrointestinal upset. You can find many of these milk alternatives fortified with calcium and vitamin D as well for a nutritional boost.
Add digestive enzymes
For an extra anti-gas measure, put a scoop of digestive enzymes in your shake. Digestive enzymes help break down proteins, fats, and carbs so your body can properly absorb nutrients. Popular enzyme blends like Beano can reduce gas, bloating and indigestion from protein shakes. Follow the dosage recommended on the product packaging.
Use a low-gas protein powder
Whey and casein are two of the most common types of protein powder, but they can be gas-inducing for some. Plant-based protein powders made from peas, rice, hemp or pumpkin seeds are less likely to cause gas and bloating. Another option is a hydrolyzed whey protein powder which has the lactose broken down to be more easily digestible. Look for a powder with minimal ingredients and no artificial sweeteners.
Add anti-gas ingredients (optional)
For some natural relief from gas and bloating, you can add ingredients like fresh or frozen ginger, turmeric, peppermint or fennel to your protein smoothies. Ginger and turmeric have anti-inflammatory properties. Peppermint and fennel can relax the digestive tract and reduce spasms. Just add 1/2 inch fresh ginger, 1/2 tsp turmeric or peppermint extract and 1 tsp fennel seeds to your shake.
By following these tips, you’ll be whipping up protein shakes that boost your nutrition without the excess gas and discomfort. Your stomach will thank you! Let your shakes marinate in the refrigerator for at least 30 minutes before drinking for the best taste and texture. Enjoy!
Lactase Enzymes – A Solution for Lactose Intolerance
For those with lactose intolerance, whey- and milk-based protein powders can be problematic since they contain lactose, the sugar found in milk that many people have difficulty digesting. The good news is, there are lactose-free options available. One solution is to choose a plant-based protein powder, like pea protein or rice protein powder. These options are naturally lactose-free.
Another option is to look for protein powders that contain lactase enzymes. Lactase is the enzyme needed to properly break down lactose. When added to dairy products, lactase helps pre-digest the lactose, making it easier for those with lactose intolerance to consume without unwanted side effects like gas, bloating, cramps, and diarrhea. Many popular whey protein powder brands now offer lactose-free versions that contain added lactase enzymes.
Some tips for choosing a lactase-infused whey protein powder:
•Check the ingredient list for “lactase” or “dairy enzymes”. These are added to help break down the lactose.
•Look for the terms “lactose-free”, “low-lactose” or “easy to digest” on the packaging. This indicates lactase has been added.
•Do some testing to determine your tolerance. Even with added lactase, some individuals may still experience minor digestive upset. Start with a small amount of powder and gradually increase to find your limit.
•Consider whey protein isolate (WPI) powders. WPI goes through an additional filtration process to remove nearly all lactose, so it may be better tolerated even without added lactase.
•Try samples if possible. The amount of lactase added can vary between brands and products. Finding one with the right balance for your needs may take some trial and error.
•Check third-party certification. Products that meet the National Dairy Council’s Lactose Free certification standards must contain less than 0.5% lactose, making them suitable for most with lactose intolerance. This can be a good indicator the product will work for you.
For lactose-intolerant individuals who still want the benefits of whey protein, lactase enzymes and lactose-free options provide a way to have your protein shake and drink it too, without the unwanted side effects. By being selective and doing some self-testing, you can find a protein powder that gives you all the muscle-building benefits of whey with none of the gas or discomfort.
Frequently Asked Questions About Protein Shakes That Don’t Cause Gas
You’ve got questions, we’ve got answers. Here are some of the most frequently asked questions about protein shakes and gas.
Do whey protein shakes cause gas?
Whey protein can trigger gas and bloating in some people. Whey protein concentrate, in particular, contains lactose and can be hard to digest for those sensitive to dairy. Whey protein isolate has had most of the lactose removed, so it may be easier on the stomach. Plant-based protein powders are lactose-free and less likely to cause gas.
How can I prevent protein shake gas?
There are a few tips to help reduce gas from protein shakes:
- Choose a lactose-free or plant-based protein powder. Whey protein isolate, pea protein, and rice protein are good options.
- Start with a small amount of protein powder and gradually increase the amount. This allows your body to get used to it slowly.
- Mix your shake with a non-dairy milk like almond milk or coconut milk instead of cow’s milk.
- Add a digestive enzyme supplement to your shake. Products containing lactase, bromelain, papain, or betaine HCL can help improve protein digestion and absorption.
- Stay hydrated and drink plenty of water. Dehydration can worsen symptoms of gas and bloating.
- Give your body time to adjust. It can take 3 to 4 weeks of regular whey protein use for the gas and bloating to subside. Start with a half scoop a couple times a week and build up slowly.
- Avoid consuming other gas-inducing foods around the same time as your protein shake. Things like beans, broccoli, cabbage, and high-fiber grains may add to the problem.
- Talk to your doctor about Beano or simethicone anti-gas medication if gas persists. An over-the-counter product may provide relief as your body gets used to the protein powder.
We hope these tips help you find a protein shake that doesn’t lead to unpleasant side effects. Don’t give up—with the proper adjustments, you can have your protein shake and drink it too, without the gas. Let us know if you have any other questions!
So there you have it, folks. You now know the top protein shake options that won’t leave you doubled over in discomfort or clearing rooms with your noxious fumes. Whether you choose a plant-based, whey, or casein protein powder, make sure the ingredients are high-quality and as natural as possible. Your tummy and everyone within a 5-mile radius will thank you.
Next time you’re looking for a quick, filling snack or meal replacement, whip up one of these fart-free shakes. Your gut will be happy, your muscles will get the protein they need, and the only thing floating in the air will be the sweet, sweet smell of success. Enjoy your protein shake and a tooth-free day!