Protein shakes and high-protein meals can lead to uncomfortable bloating, but is protein really to blame? The answer lies in other ingredients or factors. According to experts, large quantities, processing methods, and added ingredients in protein powders can cause gastrointestinal issues like bloating.
The main culprits behind bloating are not the proteins themselves, but rather how they’re processed or combined with other ingredients. Dairy-based proteins, such as whey and casein, can cause problems for those with lactose intolerance. Artificial sweeteners like sorbitol and sucralose can also lead to gas and bloating.
To alleviate bloating, try switching to lactose-free protein powders, choosing unsweetened products, and splitting your protein intake across meals. Eating slowly, keeping a food diary, and staying hydrated are also effective tips.
The key is to focus on a balanced diet with nutrient-rich foods and consider supplements only when necessary. By making these simple changes, you can reduce bloating without sacrificing your nutrition goals.
If you’re still experiencing discomfort after adjusting your habits, consult with your healthcare provider to rule out any underlying health conditions.
Source: https://www.health.com/can-protein-cause-bloating-11743496