Protein Farts: How To Prevent & Stop Gas From Protein

Have you had the all-too-familiar experience of drinking your morning protein shake and ending up with morning gas? Nobody likes to fart their way through the day after a (supposedly) healthy start, so let’s dig into why certain protein powders can give you gas, and how to avoid it.

First, a quick primer on protein

You can think of protein as the building blocks for your body’s cells, as proteins are made up of amino acids that are essential to survival. For example, protein works to maintain your organs in working condition, support healthy skin, tendons and muscles, make hormones and neurotransmitters, among other functions. Studies tell us that protein will help you lose body fat and is crucial for gaining muscle, healing from injuries and workouts, and has also been proven to lower blood pressure.

A typical American diet might provide roughly 15% of its calories from protein, and for many, this is quite low. While the right protein powder can be a great choice to up your protein intake (along with whole, protein-rich foods), sensitivities or allergies to common protein powder ingredients might be the culprit that is causing, as they say, “protein farts.”

2 Top Reasons for Protein Farts

Lactose Intolerance

While high-quality dairy can be an excellent protein source for some, those who lack enough lactase enzyme activity might have a lactose intolerance.

Lactose is the sugar found in dairy, and reactions to it usually include gas, diarrhea, bloating and stomach cramps and pain. Interestingly, raw dairy is much less likely to cause a reaction, as the lactase enzyme that helps digest lactose remains in tact.

Protein Allergy

The other most common cause of protein farts is a protein allergy or intolerance. Instead of reacting to the milk sugar, you are reacting to the protein itself, either whey or casein. This reaction causes generalized inflammation due to an immune response by the body, and typically causes stuffy noses and excess mucous, but can also cause gas.

What Can I Do About It?

Simple answer: avoid certain protein powders that cause gas. If you are using a whey or casein powder and frequently experience protein farts and/or excess mucous and a stuffy nose, you should probably switch brands. Casein is actually more likely to cause reactions than whey (if you are reacting to the protein), but both are problematic for a lactose intolerant person.

This might take some experimentation. If you use a casein powder, try whey and see how that goes. Or, try a rice, hemp or plant protein powder, which are hypoallergenic and far less likely to cause gas. In fact, one study even suggested that pea protein equally supports muscle growth when compared to whey, and also might decrease your blood pressure. Soy is also best avoided (for reasons other than protein farts), as it is high in phytoestrogens, which mimic estrogen in the body and can lead to estrogen dominance (especially in women).

Remember, a good quality protein shake can be a great way to up your general protein intake and/or aid in post-workout recovery (although, don’t replace whole foods for protein shakes on a regular basis).

If protein farts are getting in the way, take a look at the type of protein you’re using and the brand. It might just be time for a change.

It’s no secret that most of America strives to be the perfect version of themselves. Who is the prettiest? Who has the best hair? Did you see that man’s muscles? And, of course, who has the best body? Improving your lifestyle and working hard to reach your goals requires a lot of change if you want to be successful. Just as you will need to change your mindset, what you eat, and how active you are, you will notice changes occurring in your body as well. But, what changes are normal?

One of the most common questions we hear when it comes to changes in the body with a new weight loss routine is: does a high protein diet cause bloating? The quick answer is no. Quality protein does not produce gas, which is the leading cause of bloating. If you are experiencing bloating when you start your high protein diet, chances are there is another culprit serving as the cause. When we have low digestive acids and enzymes in our bodies, a lot of protein can ferment in the colon. In addition, the way our body reacts to certain ingredients in our food is likely the reason you feel like you are ready to float away. Let’s look at various parts of your diet that may be causing you to feel bloated.


Beans and legumes are a great choice for lean protein. They range from eight to sixteen grams of protein per cup. But, in many cases, beans serve as gas producers because they contain sugars that the body can’t digest. When the body fails to digest these sugars, they become fermented by bacteria in the colon and become a gaseous by product.

The good news is that bean lovers don’t have to give them up all together. There are many supplements on the market to help reduce the effects of these sugars on the body. In addition, trying to reduce the portions you consume can help your body adjust. And, as your body gets used to consuming these proteins regularly, you can gradually increase your portions. Finally, rinsing your beans in water with a small amount of baking soda can remove some of the sugars that your body can’t digest.

High Fat Proteins

Hight fat proteins, such as meats that are high in fat, can cause your body to become bloated. Excessive amounts of fat not only cause you to gain weight, they can lead to water retention which is a major factor in bloating. Choosing lean meats instead can prevent gas, and help with your weight loss results by causing you to consume fewer calories and less saturated fat. Try sticking to fish, skinless, light meat chicken, and turkey.

And, just because you are experiencing bloating from high fat meats doesn’t mean you need to stay away from meat all together. Choose ground beef that is 90% lean. Or, stick to round, sirloin, tenderloin, and chuck cuts of meat. Pork tenderloin and loin chop cuts are also a great option.

Sugar Alcohols

Low calorie sweeteners are the biggest deliverer of sugar alcohols. In most cases, these are chemically formulated and lead to gastro problems in most people who consume them. Even in small amounts, there are triggers in sugar alcohols that cause bloating. Stay away from the following all together and you might notice a difference:

  • Sorbitol
  • Xylitol
  • Maltitol
  • Erythritol
  • Mannitol
  • Lactitol
  • Isomal

Protein Powder

We did say that protein wasn’t a factor in bloating, but if you are choosing the wrong protein supplements for your body, it can be a cause. If the biggest change in your diet is adding in a protein powder, and you experience bloating, you may want to look at what type of protein you are consuming. Some people’s bodies react differently to the ingredients in our protein powders. For example, whey protein contains lactose. If you have an intolerance to lactose, consuming whey protein can lead to bloating. Look for protein powders that are labeled as whey protein isolate. These contain very little fat and lactose. You can also try using a supplement to help.

Additionally, be sure you are picking a protein powder that has healthy ingredients. Stay away from protein powders that contain sugar alcohols. Look for ones that are sweetened with natural ingredients such as Stevia.

If you are experiencing the uncomfortable effects of bloating on your new high protein diet, chances are the change in what you are eating alone isn’t the reason why. Besides the reasons listed above, you might notice a change because of an underlying medical disorder. Adjust your diet to help reduce the effects of bloating, and be sure to consult your doctor. Knowing the exact cause can be beneficial to your overall health.

Another issue specific to these bars: Fiber works best when you have water in your system, Kitchin explains, because it absorbs water to soften things up. When you eat something like fruits and veggies, you naturally get some water with your fiber. But since these bars are pretty dry, if you don’t drink water with them, “You’re going to have this really dry mass sitting there,” Kitchin says.

The second culprit: sugar alcohols

Much like many of us are trying to eat more fiber, a lot of people have cutting down on sugar on the brain. Enter a weird type of carb called the sugar alcohol. (Not the same as the kind of alcohol that intoxicates you, though, hence why your protein bars don’t make you tipsy.)

Sugar alcohols taste sweet, but don’t add to the sugar content and contain fewer calories per gram than real sugar, per the FDA. So food companies often turn to them when they want to make a product that will appeal to people seeking snacks lower in sugar and calories, Tewksbury says. They can be made in a lab from sugars and starches, or extracted from fruits and veggies, where they naturally occur in small amounts, according to the FDA. Look for these eight FDA-approved sugar alcohols on the label: erythritol, hydrogenated starch hydrolysates (HSH), isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol. It’s up to manufacturers whether or not to include sugar alcohol content under Total Carbohydrate in the Nutrition Facts (unless they’re making a specific health claim about the sugar alcohol), so the only way to know for sure whether something contains sugar alcohol is to scan the ingredients list.

The other reason sugar alcohols are so popular in these products—more so than other sugar substitutes, like sucralose (Splenda)—is that they result in a yummier bar, texture or taste-wise. (If you’ve ever tried to bake brownies or cookies at home using Splenda, you can understand.) “They bake really well and make for a much more palatable product than using sucralose,” Tewksbury explains. Sugar alcohols can also help add bulk and texture, keep a baked good or bar moist, and prevent it from over-browning during baking, according to the FDA.

However, sugar alcohols do come with a not-so-sweet downside when consumed in the amounts found in some bars: gas, bloating, cramping, and diarrhea. How much is too much depends on the person. “It’s hard to say,” Tewksbury explains. “The theory is that a person’s threshold and how severe of a reaction they may get depends on the makeup of their gut bacteria,” a science we’re still just beginning to understand. Some people might have a problem with as little as 5 grams, while other people won’t notice side effects until they hit 15 grams. (It can depend on the type of sugar alcohol; more on that in a minute.) But generally speaking, the more sugar alcohol something contains, the likelier you are to have a problem.

This is thanks to the unusual way sugar alcohols move through your GI tract. Typically during the digestive process, food gets broken down and its nutrients absorbed into the body, leaving primarily waste product (the makings of your next poop) in the colon. But sugar alcohols stay largely intact during the digestive process, so a good amount makes it down to your colon, where it gets feasted upon by the bacteria there, Tewksbury explains. “And whenever bacteria eat, they make gas.” The gas can build up, causing bloating, cramping, and discomfort, or escape in stinky farts. Sugar alcohols can also have the effect of pulling water into the colon, Tewkbsury says, producing the watery avalanche of feces known as diarrhea. (For this reason, small amounts can actually be used to help with constipation, Tewksbury says.)

Why Protein Makes Your Farts Stink and How to Treat Flatulence

While protein can cause flatulence and smelly farts, this doesn’t mean you’re stuck with this problem just because you eat more protein for your dietary needs. Below are some of the ways you can ease protein-induced flatulence.

Eat more fiber

When you trade in carbs for protein, you may shed pounds and build muscle, but you also give up some of the dietary fiber naturally found in grains, legumes, and produce. This can cause you to get backed up, and may eventually lead to constipation.

Left untreated, constipation causes more gas and some uncomfortable cramping.

On average, adult women need 25 grams of fiber per day, while men need 38 grams. While not enough fiber can cause gassy constipation, too much fiber can have the opposite effect, producing even more gas.

Switch your protein powder

Whey protein is a key ingredient in many type of protein shakes, bars, and snacks. The problem is that not all whey protein is created equal. Some are made from concentrate, which are high in lactose.

Whey protein isolate has less lactose, which your body might digest more easily. Another option is to switch to non-milk sources of protein powder, such as pea and soy.

Take probiotics

An imbalance of gut microbes is said to be one cause of gas and other gastrointestinal symptoms, such as diarrhea and constipation. If you eat a lot of protein, then you may compound flatulence issues.

One way to solve this is by taking probiotics. These are made with gut-friendly bacteria that can solve microbial imbalances in your digestive tract. Over time, you’ll experience less gas and more regularity.

Probiotics are naturally found in fermented foods, such as sauerkraut, but you can also take them as supplements. The Mayo Clinic recommends probiotic supplements with the following ingredients:

  • Bacillus coagulans
  • Bifidobacteria
  • Lactobacillus
  • Saccharomyces boulardii

Add herbs to your diet

Certain herbs may potentially help gastrointestinal issues, thereby relieving symptoms such as excess gas and bloating. Consider drinking ginger or peppermint tea to sooth 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, such as cabbage, broccoli, cauliflower, and Brussels sprouts
  • cheese, milk, and other lactose-containing products
  • beans and peas
  • lentils
  • garlic
  • onions

Manage your protein intake

Another way to avoid gassy issues from protein is to manage your daily intake. This is based on weight. To figure out your daily protein needs, multiply your body weight in pounds by 0.36 to see how many grams you should consume.

For example, if you weigh 160 pounds, you need 57.6 grams of protein per day. A doctor may recommend slightly more if you engage in intense exercise on a regular basis.

Drink more water

Water does more than hydrate your body. It also helps you digest your food more effectively. This is why many makers of protein shakes suggest that you also drink a glass of water.

You may apply this rule of thumb to other high-protein meals to speed up the digestion process, too.

Eat and drink slowly, and don’t overeat

Your parents may have told you not to inhale your food, and for good reason: Not only can eating quickly give you a stomachache, but it can also make you swallow air.

Protein shakes are no exception here. The more air you swallow, the more you’ll have gas.

If you don’t want to cut down on protein, you may consider eating your meals and snacks a bit slower. This can also help prevent you from overeating, which is considered another cause of gas.

Get enough exercise

Regular exercise is good for your heart, and can also be good for your farts by easing up on constipation and other digestive ailments. Make sure that you get the recommended 30 minutes of exercise a day.

OTC remedies

Over-the-counter (OTC) remedies may help ease flatulence. Look for ingredients such as charcoal or simethicone. Read the instructions carefully. Some remedies are intended for use before you eat, while others should be taken after your meals.

Protein is a double-edged sword: it fills you up and rebuilds your muscles after a tough workout, but it can also leave you with rank, room-clearing farts.

If you drink tons of protein shakes or have ever tried the keto diet, you know firsthand that protein farts are a thing — and if you haven’t experienced them yourself, you’ve likely smelled one wafting your way at the gym. They’re a major topic of discussion on fitness blogs, and there are (multiple) lengthy Reddit threads devoted to the topics of cause and prevention.

It’s enough to make you rethink your nutritional strategy — but the truth is, you don’t have to cut down on your protein shakes to curb your flatulence. You likely just have to make a few small tweaks to your diet. We asked a few nutritionists and dietitians to explain.

What causes protein farts?

This is making you fart like a banshee. Thinkstock

For the most part, the cause of protein farts isn’t that complicated: you’re probably just eating too much of it.

If you’re eating normal amounts of protein (about one gram per kilogram of body weight), “it will all be broken down in the small intestine into amino acids, which are absorbed into the bloodstream,” explains Kate Scarlata, R.D., author of The Low-FODMAP Diet Step by Step. Amino acids — the building blocks of protein — then help to build muscle, bone, cartilage, and blood.

But if you’re consuming lots of protein, it scoots right down to your colon, where gut microbes start to feast on it. That results in your body producing hydrogen sulfide gas (a.k.a. that sulfur-y, rotten egg fart smell), Scarlata says.

Protein shakes and smoothies can be particularly problematic, because some people are particularly sensitive to the milk proteins casein and whey, says Ryan Maciel, R.D., C.S.C.S., a dietitian based in Boston, MA. Whey (as well as milk, cheese, or yogurt) is chock-full of lactose, which is a major factor in contributing to flatulence. This is true even if you’re not lactose intolerant: in fact, 65% of people have issues with digesting dairy.

Sugar alcohols (xylitol, sorbitol, mannitol), high fructose corn syrup, and a food additive called carrageenan are also often found in protein shakes and bars, which can contribute to your protein farts, he notes.

Then there’s your meat. Most animal proteins (eggs, beef, pork, poultry, and fish) contain sulfur, which can contribute to the nasty smell, says Maciel. If you’re vegetarian or vegan, even plant-based sources of protein, such as beans, soy, and lentils, can cause digestive problems, thanks to short-chain carbohydrates called oligosaccharides that are also fermented by the bacteria in your gut, says Maciel.

How do you get rid of protein farts?

While passing some gas is totally normal and healthy, if you’re noticing bloating, diarrhea, or constipation regularly, you should touch base with your doctor, says Scarlata. There’s also a possibility that your protein farts isn’t just resulting in toxic smells: Scarlata says that the gut microbes that feast on protein also produce small amounts of toxic metabolites, which have been linked to the intestinal inflammation that causes gastrointestinal issues like Irritable Bowel Syndrome.

To cut back on cutting cheese, limit your protein intake to the recommended 1 gram per kilogram of body weight. (For a 200-pound person, that would be about 90 grams of protein.) If you’re an endurance athlete or weight-lifter, you might need 10 or so more grams, Scarlata notes, but don’t overdo it.

You should also eat more foods with fiber, such as a baked potato with skin, brown rice, or quinoa.“Our gut microbes prefer eating the fibers that arrive in the colon from these foods first and will create less hydrogen sulfide gas,” she says.

If lactose or dairy bother you, look for lactose-free protein powders (brown rice protein or whey protein isolate) for relief. (Try Garden of Life vegan protein powder, $32.89). Maciel also suggests taking probiotics with strains of Bifidobacterium, Lactobacillus, and Streptococcus. “These strains seem to help reduce symptoms of irritable bowel syndrome,” he says.

Otherwise, just cross your fingers and hope you can squeak out a silent one. Or just own it like these guys. Either one.

Cassie Shortsleeve Freelance Writer Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.

How To Prevent Gas From Protein Shakes By Changing One Thing

A lot of people ask how to prevent gas from protein shakes. There is actually a very simple solution that will reduce or completely eliminate embarrassing gas.

Protein is an essential part of nutrition your body requires, but as you know, an excess of anything is bad.

Protein shakes which are made with protein powder may have some benefits, but they also cause many problems such as gas and bloating.

How To Prevent Gas From Protein Shakes

You can prevent gas from protein shakes by changing one thing, which is the source of protein. Most of the time people suffer from an upset stomach and gas due to drinking protein shakes made from protein powder. If you replace the powder with natural protein sources like nuts, seeds, and beans, you should see an immediate improvement. However, it can take 2-4 months to get used to a new diet completely.

** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.

If you still face the problem of gas after taking protein from natural sources, it is probably due to a high intake of fiber. You should start taking protein in small amounts and slowly increase the intake to help your body adjust to more fiber.

It is important to keep your fiber intake high, because fiber provides many health benefits. You also need carbohydrates for a completely balanced healthy diet. Inadequate fiber and carbohydrate can also cause gas and bloating.

Why Protein Shakes Give You Gas And Bloating

The following are some of the most common reasons for gas and bloating after drinking protein shakes.


Many people are allergic to lactose; it is more common than you realize.

Lactose intolerance means people are unable to produce enough enzyme lactase and your body needs enzyme lactase to digest lactose. Some people don’t even realize that lactose intolerance can be the reason for their symptoms.

This was a problem in my own life, and it took me about 30 years to recognize that I had an intolerance to dairy. This caused severe bloating and stomach pain every single evening.

I didn’t realize it was the milk that was causing these problems as I drank my milk in the morning, not the evening. But it can take a while for your body to digest food, so you don’t always notice the effect straight away.

Concentrate Or Isolate Whey Protein

Concentrate or isolate whey protein powder include lactose. Even though isolate is an alternative to concentrated protein powder and it is supposed to be lactose-free, it still contains a small amount of lactose.

Sugar alcohols are hard to digest and a common cause of gas.

Sweeteners In the Protein Shake

Artificial sweeteners are well known to be difficult to digest, so these can cause gas and bloating. A lot of people have opted to buy protein powder that contains stevia, rather than artificial sweeteners as it is natural and better for your health.

The problem is, that even stevia can cause gas and bloating. When natural ingredients are refined and stripped of their nutrients, the body can struggle to digest it. Most stevia powder is white which means it is highly refined. Stevia straight from the stevia plant is actually green in color.

Most protein shakes taste horrible without a form of sweetener, which is why most of them have added sweeteners to make them taste better.

I noticed that I was highly intolerant to stevia and it was causing me a lot of problems when I added it to my smoothies. I also found protein shakes a lot harder to digest when they contained stevia as they add a large quantity of it to the powder.

The best solution I found was to buy a plain, soy isolate protein powder which doesn’t contain any other ingredients, and simply combine it with my own natural sweeteners like fruit and date syrup.

However, the best solution is to simply get your protein from whole foods.

Drinking Too Fast

If you drink your shake too fast sometimes it can cause gas and bloating.

Drinking With A Straw

Sometimes drinking with a straw can lead you to swallow too much air.

Blending Too Much

Blending your shake too much can also produce excess air in the drink. When I blend whole food shakes, rather than protein powder, this eliminates this problem.

And if you would like to know the correct way to drink a shake or a smoothie, watch this video I made for you below.

Why It Is Healthier To Use Whole Foods Instead Of Protein Powder

Why not take something natural that fulfills your body with all nutrients, including protein.

It’s easy to eat a little more or a little less protein if required, and excess of any powder protein can be dangerous. It can affect your kidneys, liver and it can also cause osteoporosis.

Today many studies recommend getting your protein from natural sources.

According to The Hidden Dangers Of Protein Powders, a report by the nonprofit group ‘Clean Label Project’, some protein powders contained a good amount of toxins, and some contaminants found are linked to severe health conditions, such as cancer.

I know you want to live a healthy life, and if there is a good, safe and healthy alternative around, given a choice I’m sure you will choose it.

I have found a healthy alternative to protein powder, and I want to share it with you too, so you can make a healthy choice and improve your health.

I have started eating more vegetables, fruits, nuts, seeds and legumes.

Vegetables and nuts are excellent sources of fiber.

Healthy and natural food such as vegetables and fruits include many minerals necessary for your health.

If you don’t replace protein powders with healthy eating, it can cause nutrient deficiencies on top of other problems.

Protein powder does not have any of the other nutrients your body needs, except protein. Most of the time even the protein quality is not very high in protein powders.

{RELATED POST: 19 Best Plant Based Protein Sources: Complete Whole Foods}

Can I Get Enough Protein Without Protein Powder?

You can get enough protein without protein powder. You need a minimum of 0.8g protein per kilogram of body weight every day, an average of 46 grams per day for adult women and 56 grams per day for adult men.

People who are bodybuilders require 200g of protein. That’s also entirely possible with whole food, without using protein powder.

{RELATED POST: How Much Protein Do I Need?}

There are many healthy ways to get your required protein. If you eat healthy, protein-rich food throughout the day, you will get enough protein without commercial protein powders.

Plus nutrient-dense food provides you with all other required minerals.

The following are some of the most common natural whole food sources of protein:

  • Nuts
  • Vegetables
  • Fruit
  • Grains
  • Beans
  • Plant Based Yogurt
  • Plant Based Milk

I have found with experience that beans and vegetables are by far the best sources of protein.

If you eat and drink the right amount of whole foods, you get all the required nutrients, and you do not really need protein powder.

What Can I Use Instead Of Protein Powder?

I have cut down my junk food intake and adapted to a high fiber diet, and I could not be happier.

My diet not only provides me with my required protein, but it also keeps me full for more extended periods and gives me energy.

I try not to take any protein powder, and you might want to reconsider taking it if you have digestive problems or health problems.

You don’t need protein powder to get protein. However, you can eat some real food like vegetables, nuts, and beans to add protein to your diet.


Quantity: 2 – 4 tablespoons

Nut Butters

Quantity: 2 – 4 tablespoons


Quantity: 2 – 4 tablespoons

Seed Butter

Quantity: 2 – 4 tablespoons


Quantity: ½ to 1 cup

  • Navy Beans
  • Black Beans
  • Lima Beans/ Butter Beans
  • Edamame Beans
  • Soya Beans
  • Lentils
  • Tofu
  • Garbanzo/ Chickpeas
  • Peas

I make a natural protein powder shake with my own recipe and would love to give it to you. It is an easy and safe way to add protein in your diet.

With this shake, you will get your required protein, and it’s not full of lactose, sugar alcohols and not to forget unknown toxic contaminants.

Can You Make Your Own Protein Powder?

If you are afraid you are not getting enough protein:

  • After or before a long day of work
  • After a workout
  • You believe you need protein powder to boost up your energy
  • You have some problem that makes it hard to eat proper whole food meal

Don’t worry, I have a solution to your problem. You can make your own protein powder with nuts and seeds that you know is made with whole food, packed with your required minerals, and is a great source of protein.

Watch the video below where I make my homemade 2 ingredient protein powder.

What Is The Best Natural Protein Shake?

My Natural Protein Shake without Protein Powder is easy to make and can be helpful to everyone. It is gluten-free, vegan and made with my two-ingredient whole food homemade protein powder.

This natural protein shake is not very hard to make. Believe me, you don’t need a lot to make your best natural protein shake.

It tastes excellent plus it’s way less expensive.

{RELATED POST: Natural Protein Shake without Protein Powder}

Vegan Protein Smoothie – No Powder

Here is another smoothie recipe for you to make. This is packed with healthy nutritious food including protein.

Please feel free to share this infographic on social media or your website with a link back to this post.

Need A Quick Diet Plan Including Natural Protein For FAST Weight Loss?

My 7 Day Green smoothie Detox contains a complete meal plan containing only natural sources of protein, showing you exactly what to eat every day you are on the detox.

The 7 Day Green Thickies Detox has helped THOUSANDS of women drop a significant amount of weight in just one week. A lot of ladies manage to drop a whole dress size in one week by following this easy plan.

Best of all, you’ll barely spend any time in the kitchen, and you can even eat on the go if you need to. This detox only contains natural ingredients you can buy locally. These meals are very simple and quick to make, and they still taste delicious.


Nothing is more important in the world than your health. You should take your health seriously.

To live a long and healthy life is only possible if you make healthy choices.

I started to realize how important it is to look closely at what we eat or drink when I looked at the long term benefits, instead of the short term.

Related Resources You Will Love

Here are all the most popular resources that will help you take things to the next level:

  • Over 50 Protein Shake Recipes: The Complete Guide To Protein Shakes
  • 5 Best Vegan Protein Powders in 2019: Healthy & Natural
  • 19 Best Plant Based Protein Sources: Complete Whole Foods
  • 34 High Protein Vegetables You Probably Already Eat
  • 33 Healthy Protein Shakes Recipes For FAST Weight Loss
  • FREE Weight Loss Protein Shake Recipe Card


  • Author
  • Recent Posts

Katherine Kyle @ Green Thickies

Founder at Green Thickies Katherine lost 56 pounds and recovered from Chronic Fatigue Syndrome with Green Thickies.
Read Katherine’s inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months.
Send Katherine a message on Instagram, Facebook, or email here.

Latest posts by Katherine Kyle @ Green Thickies (see all)

  • Easiest Mango Smoothie Recipe (2 Ingredient, Raw, Vegan) – February 1, 2020
  • How To Ripen A Mango Faster (Or More Slowly) – January 3, 2020
  • When Is A Mango Ripe? – 6 Easy Signs – January 3, 2020


For A Limited Time, Grab Your FREE 260+ Page Smoothies For Weight Loss Bundle so you can:

  • Shed your excess weight without hunger or cravings
  • Triple your energy levels without needing coffee
  • Get glowing, clear skin without expensive creams

Finally found a cure for protein farts!

Answer: Activia yogurt

Figured I would just put that first. I like many of you have been afflicted by protein farts leading to all the same stories… Farting in the squat rack next to a hot girl, ruining what was a promising first date, annoying roommates, ect…

Finally one day I just said f’ it, picked up some and within in hours I felt better, within 2 days of eating it once per day, I had no more farts. This was 2 weeks ago and I am still going strong. I have even tested it against what was my old nemesis… A 2 scoop shake made with milk and peanut butter. Nothing. Now I know a lot of people are going to say if you are farting from protein it means that you are getting too much, but I had been counting my macros for a while, and coming up short on my 1/1 gram of protein to weight ratio, and still farting. No more. I hope this helps you guys.

edit: Couple of things real quick. I never take 2 scoops with milk any more. That was an old habit, I just wanted to test and see how well this would work. Also, before I started taking it was a “regular guy.” My diet had plenty of fiber. Broscience or not, I went from having bad gas to not, and the only thing I did differently was add Activia to my diet. I had tried other yogurts before for the digestive cultures I heard they contain and it didn’t help.

Just saying, give it a shot, it may work for you.

A Cautionary Tale On How Protein Farts Destroy Lives

PICTURE THIS! You are working out in the gym and you spot the woman of your dreams! They are in the corner of the gym curling dumbbells and looking magnificent. You know this is your moment to shine. You’ve practiced this approach many times in your head and you know exactly what to do. Before heading over to introduce yourself to your soul mate, you pick up your Gorilla Atomic Blast Protein Shake to finish up the last amount.

As you gulp down the rest of your shake and feel your throat moisten, you see that the woman of your dreams has finished their dumbbell set. You know now is the time to approach!

You stick out your chest and look proudly ahead. You walk over to your soul mate with supreme confidence, knowing exactly what you are going to say.

You are now right there, about 2 feet away off to the side of your one and only. They see you out of the corner of their eye. Upon them noticing you, you strike up the most seductive pose you can.

Noticing you, they turn their head. Then, their eyes meet yours. They gaze seductively into you. It is such a powerful gaze, almost as if they are looking into your very soul itself.

In that moment, you feel as if time has frozen to a halt. Feeling supremely confident, you open your mouth to introduce yourself when….

Out of nowhere, you let out a tremendous protein fart! It is so powerful that the sound of it reverberates off the walls. Whatever words you had just uttered were completely overshadowed and muted out by your protein fart blast. You try to recover, but it now feels like a mini-Chernobyl nuclear meltdown is happening in your belly. Before you know it, you are shooting out protein farts like 4th of July fireworks.

You are letting off one protein fart blast after the other in rapid succession. For a brief moment, it is as if a Civil War re-enactment is happening in your gym. The thunderous protein fart booms erupting from your posterior utterly shatter the special moment you were having with your soul mate.

You look towards them and try making up, feebly shaking them. Unfortunately though, you cannot escape the new reality that your protein farts have created. The seductive gaze they were formerly giving you changes into an icy stare. Your interaction is quite similar to the one below.

In that moment, you are thinking, “How could this have happened?” “I was SO CLOSE!” You don’t have too much time to think though. Just like a nuclear blast, the fallout gas particles from your protein fart detonations begin to settle. With no gas mask for protection from the many massive protein farts, noxious gas particles are then breathed in through the nose. The reaction from your future ex soul mate is immediate.

You try to desperately salvage this moment, but you can’t. The damage done by the gas blast from your protein farts is too great. Any good deed that you do to remedy the situation will be like standing in the path of an oncoming train. As you stand there with your confidence shattered, the protein fart cloud around you congeals and becomes thicker and thicker. The person who you dreamt of having a future with is overcome by the smell. As you are standing there facing them in Protein Fart Ground Zero, they are overwhelmed by the smell. As their sanity cracks, they start to scream loudly.

You try to figure out where to go, but the protein fart gas cloud is like a smoke screen. You turn round and round, but don’t know where to go. The woman who you approached continues to scream. All of a sudden, the screaming stops. Very slowly, the protein fart cloud dissipates. As the gas cloud dissipates, you slowly begin to see the face of the woman.

Very slowly, you begin to make out the shape of their face.


Apparently, your protein fart explosions were so powerful that they had a mutating effect on the woman you were talking to. She was no longer human, but a zombie. The smelliest zombie you had ever seen!

Completely scared and bewildered by what just happened, you took the only option you had left. You ran. You ran as fast as your legs could carry you. You ran away, not looking back once.

Once home, you have a mental breakdown. “SHE WAS THE ONE AND I FARTED MY ONLY CHANCE AWAY!” Unable to contain your emotions, you scream out in agony.

You yell out , “If only, if ONLY it wasn’t for those damn Protein Farts!”

All Is Not Lost: You Can Do Things To Get Rid Of Your Protein Farts

If the above cautionary tale on protein farts applies to you, then you are in need of some intervention. Fortunately for you, I am here to provide you with the information you need to bring your protein farts down to a lower, more acceptable number.

Now then, let’s go over some things you can do right now to cut down on those protein farts of yours!

…continue reading below…

Take Protein Isolates

Protein isolates are more pure versions of the protein that you take. Protein concentrates are not as pure forms of the protein. Because protein concentrates are less pure forms of the protein, perhaps there are certain things that have been added that your body does not agree with.

For example, let’s say you take Whey Protein and take a concentrate form. Certain things can be in that concentrate form that could be making you bloated and gassy. This will, ultimately, lead you blasting out protein farts. For example, many people have a hard time breaking down the sugar lactose. A concentrate form of protein can contain lactose in it. An isolate form of protein, on the other hand, will contain little if any.

Knowing this, taking an isolate form of protein can perhaps be just what you need to decrease your current number of protein farts.

Change What You Take Your Protein With

Many people cannot tolerate lactose well. When these people take anything with lactose in it, they may become severely gassy and bloated. This will then lead to them shooting out protein farts from their posterior like they are in a Wild West Cowboy shootout. If you cannot tolerate putting things into your body with lactose, or you are lactose intolerant, then you should limit or stay away from things that contain lactose.

So if you notice yourself becoming extremely bloated and blasting out those protein farts when taking your protein with milk, it could be the milk that is the culprit. This could be especially true if you notice yourself becoming extremely bloated with all dairy products, such as cheese, ice cream and milk.

If this is you, you can do things such as take your protein with lactose-free milk. If you insist on taking your protein with milk, you could perhaps try lactase supplementation. Lactase is an enzyme that breaks down the lactose sugar. Doing these things could very well cut down on your current amount of protein farts.

Try Not Taking Protein Supplements

You might be thinking, “O MY GAWD, THIS IS TREASON!” But it’s true, you really do not need protein supplements. Just think, without protein supplements, the story above would have ended much differently. Rather than the man blasting out protein farts and ruining everything, he could have had a fairy tale ending.

Many different food items will give you the protein you need. Things like meat, eggs and fish all contain protein in them. Therefore, if you find yourself having volcanic protein fart eruptions after having a protein shake, you may want to get your protein elsewhere. For example, once you get home from the gym, you can eat a couple of eggs. Eggs are a great source of protein as you can prepare them quite fast. Sure, that might not be as convenient as having a protein shake. But if doing that keeps those protein farts at bay, it is worth it!

Listen To Your Body To Eliminate Protein Farts

There is no arguing with the fact that you know yourself better than anyone else. So if there is a particular food or method that works for you, stick with it! If what you are doing is healthy and it gets rid of your protein farts, there is no reason for you not to do it!

If you liked this article, remember to Leave A Comment Down Below!

Protein shakes can be a good on-the-go meal or a reliable protein supplement that helps build lean muscle tissue. Some people find that protein shakes leave them feeling bloated, though. If this happens to you, these tips will help you enjoy your next shake without the bloat:

Go “sugar alcohol” free. Sugar alcohols are neither sugars nor alcohols. They are carbohydrates that the body does not completely absorb and metabolize, and for some people this can cause gas, bloating—even diarrhea. Your best bet is to skip protein shakes that contain ingredients such as: sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt and hydrogenated starch hydrolysates.

MORE: Best and worst foods to avoid bloating

Adjust to fiber shakes. If you normally don’t get much fiber in your diet, drinking high-fiber protein shakes can initially cause some gas and bloating. That doesn’t mean you should avoid shakes containing fiber since fiber offers all kinds of health benefits and most of us need to get more in our diet. Instead, have a quarter serving of shake on the first day, have a half-serving the next day or so and gradually increase to a full shake serving in 5 to 7 days. By letting your body adjust the added fiber should not cause you any discomfort.

MORE: Fat-burning foods to boost weight loss

Not so frothy. The longer you blend your shake the more air you whip into it and the more air you’ll swallow. Make your shake super-smooth and you won’t walk around afterwards feeling bloated.

Slow down. Quickly gulping down your shake can leave you uncomfortably gassy and bloated. The solution: Sip more slowly and you won’t swallow as much excess air.

Tip: While a protein shake is fine as an occasional meal replacement, keep in mind that shakes are not nutritionally equal to a healthy meal such as grilled chicken breast with a baked potato and a side salad. Protein shakes are helpful as a protein booster, but always turn to food first as your main provider of essential vitamins and minerals.

MORE: 5 colorful foods that fight disease—and aging

Tanya Zuckerbrot for Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and author of the Miracle Carb Diet: Make Calories and Fat Disappear – With Fiber, as well as the bestselling F-Factor Diet.

Protein Farts: 3 Reasons Flat Abs Cause Bad Gas

Fitness folks always have two things in common — muscle mass & bad gas. How can some look so good but smell so bad? Answer: protein farts.

Everyone knows people that are into fitness generally eat more protein. From protein shakes to egg whites to an insane amount of chicken, fit people need protein to maintain and build muscle mass. Also people who are solely trying to lose weight often experience these obnoxious fumes as higher protein diets are effective in long term weight loss programs (more on this in my ebook “The Art of Losing Body Fat!”).

Butt does protein really cause foul fitness farts?

First, Let’s briefly touch on some fart facts!

Did You Know:

  • An average person farts 14 times a day
  • Men and woman fart equally.
  • Most farts take place at night.
  • Farts are made up of mostly nitrogen and only 1% hydrogen sulfide .

The breakdown of food emits gas and your body attempts to rid it through flatulence. Certain foods can cause more flatulence than others and eating habits can be a catalyst to more tooting.

Protein Farts & Fiber Intake

Protein intake is vital to any gym -goer. You go to the gym to build muscle and in order to maximize that result, you should be eating anywhere between 0.8-1 gram of protein per pound of body weight.

Sources of protein include steak, chicken, fish, beans, and protein shakes among many other sources. When protein is broken down, it emits different gaseous like nitrogen, methane, and hydrogen sulfide. Certain foods contain more of the smelly sulfur like steak and eggs and can really make anyone near you miserable.

Not only can gas be smelly, but it can also be painful.

Excess protein and not enough fiber can cause food build-up in the large intestine which causes a gas build up, giving you that awful bloated feeling. Being backed up can cause food to sit too long and rot. The benefit of protein and fiber is that it has a high thermic effect as the body has the hardest time breaking it down. The benefit of this high thermic effect is increased calorie burn.

The downside is the backside byproduct.

Unfortunately, foods like cauliflower, Brussel sprouts, steak, and beans are serious precursors to gaseous grenades so if tooting is taxing your relationships, it may be time to switch up your protein sources.

Protein Farts & Lactose

Fit people often turn to dairy products like milk, greek yogurt, and cottage cheese because of their high protein amounts. Sadly, 30% of people have some level of lactose intolerance, leading to some of the worst protein farts imaginable.

You’ve probably heard of lactose intolerance, but may not know exactly what it really is. Lactose intolerance is characterized by the symptoms that occur when your body does not make enough of a digestive enzyme called lactase to digest a sugar called lactose, which is found mainly in milk and other dairy products.

Normally, our body produces lactase, which breaks down lactose into two simple sugars, glucose and galactose. These two sugars can then be absorbed into the bloodstream. People whose bodies don’t make enough lactase can’t fully digest lactose, causing mild to uncomfortable side effects— gas and bloating being the main ones.

Protein powders often have some form of lactose in them if they aren’t an isolate protein. Yes, most protein powders with a concentrate protein source contain lactose and can be a cause of bad gas as concentrate proteins are more difficult for your body to break down.

Here is a list of the major lactose based foods that are notorious for thunder farts:

  • Milk at (the most at 12 grams of lactose per cup)
  • yogurt
  • baked goods
  • chocolate
  • butter
  • coffee cream
  • sour cream
  • Cream cheese
  • Cheese(the least at 1 grams of lactose per serving)

Other Reasons

Size of Meals

Having too large of a meal is a common cause of digestive problems and excessive flatulence. Undigested foods can putrefy in the heat of the large intestine and, with bacterial action, lead to the production of gases like hydrogen sulphide, insoles, skatoles and mercaptans. It only takes a small amount of these gases to create some really bad smelling flatulence.

Chew Your Food

Are we even tasting our food anymore or just shoveling it in out of habit?

If we want to avoid indigestion, stomach gas, bloating and flatulence, it’s worth remembering to slow down when eating, taste and enjoy the food and start chewing each mouthful more thoroughly.

Digestion starts in the mouth, not in the stomach. Chewing breaks up the food into more manageable pieces, increases its surface area and mixes it with saliva.

This saliva contains the enzymes amylase, which starts breaking down carbohydrates in the meal and lingual lipase to begin the proper digestion of fats. The whole digestive process can impaired when we are eating too fast.

Gastro Problems

Potential conditions underlying flatulence range from temporary conditions, such as constipation and gastroenteritis, to food intolerances, such as lactose intolerance. Digestive problems, such as irritable bowel syndrome (IBS) and celiac disease, can also lead to flatulence. Certain medications and steroids can cause pretty awful gas too.

Tone Down Your Toot-Tuba

As funny as protein farts can be, sometimes it’s just too much (ask my girlfriend). Causes of excess gas in the digestive tract range from swallowed air, breakdown of undigested foods, lactose intolerance, and malabsorption of certain foods.

Here are a few ways you can reduce your gas passing:

  1. Be sure to chew your food enough and don’t eat so fast. If you are going to keep your protein intake high, make it a little easier for your body to process by not swallowing 3oz of barely-chewed steak at a time — no matter how delicious it may be.

  2. Keep your meal sizes a bit smaller so your body can keep up. When you chug a 50g protein shake post leg day then run to a local Outback Steakhouse for a 12oz ribeye, that is a recipe for some major love puffs that, well, aren’t so lovely.

  3. If you are like a lot of people and don’t respond well to dairy, it might be time to switch to lactose free foods. Try lactose free milk life Fairlife and other lactose free alternatives. Be sure your protein is from an isolate source and not a concentrate so you can avoid any trouble from lactose.

  4. Getting enough fiber in your diet may help move things along. Some of the worst foods for excessive protein farts include beans, dairy, sulfur-containing vegetables, FODMAPs, starchy fiber foods, and processed, artificial and high-fat foods. In attempt to lower protein farts, try an elimination diet, probiotics, spices, digestive enzymes, exercise and more water.

Why gas and bloating from protein shakes smells bad and how to fix it. There’s no avoiding it altogether and it is normal, but you don’t want to take in excess. Have you had the all-too-familiar experience of drinking your morning protein shake and ending up with morning gas? Nobody likes to fart their way through the. When I drink a protein shake I pass so much gas that I become a dried beans overnight in water and vinegar to reduce gas production.

Whey protein is a key ingredient in many type of protein shakes, bars, Another way to avoid gassy issues from protein is to manage your daily. Protein farts—what we like to call gas that’s produced from eating a lot of Isolate protein powders have a long filtration process, which helps to eliminate a . Although it may offend delicate sensibilities, flatulence is a fact of life. Everyone passes gas throughout the day to release intestinal gases that build up during.

Here’s why protein gives you gas and makes you fart so much. If you drink tons of protein shakes or have ever tried the keto diet, you know firsthand lengthy Reddit threads devoted to the topics of cause and prevention. Have you had the all-too-familiar experience of drinking your morning protein shake and ending up with morning gas? Nobody likes to fart their way through the. You can reduce gas from protein shakes by making a few changes. Having gas is not only uncomfortable, but can be potentially embarrassing. Although passing.

A lot of people ask how to prevent gas from protein shakes. There is actually a very simple solution that will reduce or completely eliminate embarrassing gas. They’re the bane of every fit guy’s existence, but there are ways to reduce the whey-and-bean-induced flatulence. If you normally don’t get much fiber in your diet, drinking high-fiber protein shakes can initially cause some gas and bloating. That doesn’t mean.

Protein energizes, keeps you slim, and fuels your workouts—but in powder form, extra-fragrant flatulence could be an unwanted side effect. From protein shakes to egg whites to an insane amount of chicken, If we want to avoid indigestion, stomach gas, bloating and flatulence. There are many folks who suffer allergies or intolerance to traditional protein for example, had extreme bloating and gas from their whey protein supplement. just trying to help you look and feel better by avoiding potential dietary problems.


I’m guessing you arrived here for one of two reasons. Either you saw the title and asked yourself—what the heck are protein farts?

Or you’re currently suffering from these bouts of flatulence and want to know—how to stop protein farts?

This article is going to use the word “farts” a lot. We could skirt around the issue and call them butt dumplings, Heiney hiccups or trouser trumpets—but we’re all adults so I will be calling them exactly what they are—farts. Get any of the giggling out of the way now!

Down to business.

Whether you’ve experienced protein farts as a third party, or are the main proponent at your gym—protein farts are the scourge of the bodybuilding and fitness community. They’re distinctive by their powerful odor and otherworldly ability to hang around for an unfeasibly long period of time.

At best, they’re an annoyance—at worst, they’re highly embarrassing. There’s nothing worse than being spotted by the guy or girl you’re trying to impress and letting out a fart that’s probably illegal under the 1992 Chemical Weapons Convention (1).

I know what it’s like. Hence, I have put together this article to solve the problem once and for all—finally answering the question, how to get rid of protein farts? while still allowing you to chug back the protein.

Why Does Protein Make You Fart so Much?

You don’t have to be a bodybuilder to know about protein farts. The commonly held belief that high-protein foods—such as beans—cause flatulence is true. This is mainly due to the fact that they contain raffinose, a carbohydrate that the body cannot digest (2).

While it remains sat within the digestive tract, the body’s acids have little effect on it other than allowing it to ferment—and, as any home-moonshine makers will know, fermentation produces a lot of gas. So, in order to prevent bloating and pain, these gases are expelled (3).

Additionally, protein farts can be caused by the type of protein being ingested. Some proteins, such as casein, are particularly slow digesting. Found in milk and animal meat, these steady-burning proteins are ideal for the bodybuilder as they remain in the system for a long period of time and therefore provide extended muscle-building effects.

However, this aspect makes them particularly conducive for protein farts. Slow digesting proteins make their way to the colon, where the body breaks them down with enzymes. As they remain there for many hours, it’s a hell of a lot of chemical reactions with one flatulence-particular result—they produce hydrogen sulfide (4, 5).

This (literally) toxic gas is so potent, it can be smelt in concentrations of 0.0005 to 0.3 parts per million. If too much is inhaled, it can provide eye and throat irritation, cause breathing difficulties and in extreme circumstances make you pass out. But, in general farting terms—the main issue is that it smells damn awful, like really bad rotting eggs.

But, there is one further way that protein farts occur—and this is due to the common form they are ingested by bodybuilders—protein shakes.

Why Do Protein Shakes Cause Gas?

This is mainly down to one reason—lactose. The most popular protein supplements are whey powders—made from milk. While there are some with a low lactose content, others are packed full of this annoying sugar.

Here’s the truth. A massive 65 percent of the worldwide population has issues digesting lactose, up to a shocking 90 percent in those of East Asian heritage (6).

Studies have shown that this intolerance leads to gas being produced during the digestive process, mainly hydrogen and methane. So, mix those together with the hydrogen sulfide that I already mentioned and that’s one powerfully unpleasant protein fart recipe (7).

Are Protein Farts Good or Bad?

Let’s start with the good.

If you’re witnessing a rapid increase in your protein fart production—take it as a positive. This means your body is becoming loaded with protein—one of the most essential macronutrients for the bodybuilder. This is due to their ability to:

  • Build muscle (8).
  • Shed fat through thermogenesis and reduce the production of the hunger causing hormone ghrelin (9, 10).
  • Provide the same amount of energy as carbohydrates (11).
  • Improve the transport of minerals and oxygen to muscles (12).

However, if you or your gym-buddies are on the receiving end of these protein farts, that can only be bad. It does little for your reputation. Although I guess that one enormous fart, expelled in the right direction, could be used to free up a particular piece of gym equipment and reduce your waiting time.

Also, they can ruin your performance. If you’re feeling bloated and uncomfortable, it can prevent you from concentrating on performing to your limit, reducing your bodybuilding results.

So, that still leaves us with the question, how to get rid of protein farts?

How to Stop Protein Farts

Well, the obvious way is to cut back on the protein intake. While this may be acceptable for the average Joe/Josephine on the street, it’s not ideal if you are looking to make impressive muscle gains.

So, I have put together what I consider the best ways to cut back on the protein farts while keeping intake of this nutrient at optimum levels.

1. Watch Out for Sugar Alcohols

Often when supplementing or watching the diet, we are inadvertently increasing our intake of sugar alcohols. These substances, such as sorbitol or xylitol, are regularly included as a low-fat alternative to sugar in protein shakes and bars (13).

However, the body cannot easily digest these sugars, and like lactose, they are a source of intolerance in many people. Studies have indicated that sugar alcohols can be a cause of intestinal distress—causing diarrhea, bloating, and excessive gas production (14).

Hence, look for products that either omit these compounds entirely or include low doses.

Pro Tip

  • Stevia is an excellent alternative to sugar, that’s easily digestible.

2. Consume Fiber

One of the main mantras associated with bodybuilding diets is—high protein, low carbohydrate. While effective for building muscle and reducing fat accumulation, this creates the perfect storm for protein fart production.

We have already seen how protein intake causes flatulence, but this is exacerbated by low carb intake. Many carbohydrate-rich foods are high in fiber (bread, potatoes, and oats for example)—the lack of this nutrient can worsen gas symptoms.

Fiber is essential for digestion, encouraging waste products to pass through the digestive tract and then be expelled. A lack of this nutrient often leads to constipation (15).

If bodily waste is allowed to remain in the system, it continues to ferment and therefore produces more gas in addition to that already being created by the protein. So, in order to alleviate this situation, consume more fiber (16).

Pro Tips

  • Don’t assume that by consuming carbohydrates you’re going to ruin your lean physique—carbs are essential for energy; without them, the body will consume proteins which can lead to muscle loss (17).
  • Introduce fiber slowly—too much at once can have the opposite effect and cause flatulence (18).

3. Take Probiotics Alongside Your Protein

Your body needs all the help it can to increase protein digestion—one of the most effective ways is to use probiotics.

These supplements increase the number of healthy bacteria within the gut—boosting its overall efficiency and reducing the likelihood of protein powder farts (19).

Containing live strains of benefit-specific bacteria, they provide a more potent dose than that provided through dietary methods, such as consuming yogurt or kefir.

When selecting your probiotic, look for those that contain the fart-diffusing Bifidobacterium bifidum, lactobacillus acidophilus, and Bifidobacterium longum. Here’s a short video, explaining how probiotics work.

Pro Tip

  • For the probiotics to be effective, they have to be alive and remain that way as they travel through the digestive tract—choose probiotics that have a long shelf life and have an enteric coating to protect them from digestive juices.

4. Choose a Lifestyle That Doesn’t Promote Gas

The more gas you have, the more likely you are to fart—offsetting the effects of protein is only half of the battle. Reducing other flatulence-causing aspects of your lifestyle can reduce abdominal gas to the minimum.

Firstly, if you smoke—stop, or at least cut down. Not only is it damaging to the health and can impair the building of muscle, but it has also been shown to increase the volume of air and carbon dioxide in your body (20).

Secondly, drop the carbonated sodas. Packed full of gas, all they are going to do is bloat you and increase your chances of releasing a protein filled bomb as you knock out that final rep. What’s more, they’re packed full of sugar and will do little to enhance your physique.

Thirdly, forget about the chewing gum. It may freshen your breath but it can cause your butt to stink. The process of chewing while breathing means a lot of the time you are simply swallowing air—boosting your gut gas.

How to Prevent Gas From Protein Shakes

As the source of most protein farts is the shakes and powders commonly used to increase intake of this nutrient, they deserve some special attention on their own.

These supplements provide ways to raise protein consumption to levels that may be difficult with diet alone—as such, they are a useful weapon in many bodybuilders’ arsenals. If chosen and consumed correctly, their unwanted gas-causing effects can be minimized.

1. Choose the Correct Whey Protein

Whey protein farts can be dramatically reduced if the right type of whey is consumed—they’re not all the same.

Generally, they come in two forms—concentrate and isolate. The former is the least modified of all the wheys, making it the cheapest, but not the best. With most of the milk ingredient unchanged, it’s usually high in fat and carbohydrates.

Whey isolate is the ideal supplement to consume if you are looking at reducing your whey protein farts. As the name suggests, the protein has been isolated, with the majority of lactose and fat removed (21).

What’s more, whey isolate has the benefits of not piling on excess weight (as the fat is eliminated) and being the most powerful muscle builder. It contains more of the essential amino acid, leucine—the protein which kick-starts muscle growth (22).

Pro Tip

  • Don’t be tempted by the expensive and highly manipulated hydrolyzed whey—while fast absorbing, it has been shown to cause spikes in insulin levels which can lead to fat accumulation (23, 24).

2. Carefully Select Your Mixing Drink

If you mix your protein powder with milk, you might want to have a re-think.

It’s somewhat counterproductive choosing the lactose-free whey isolate only then to mix it with lactose heavy cow’s milk—which will then result in protein shake farts. Instead, choose to dissolve it in an alternative such as water, almond, or soy milk—which do not include this sugar (25).

3. Take Care How You Mix Your Shake

It’s tempting to throw your protein powder into an electric blender to get that perfectly smooth texture—but this could be contributing to your protein shake farts.

The more vigorously the drink is mixed, the more air it will contain—which will make its way into your digestive tract and increase the amount of abdominal gas (26).

Instead, manually mix the drink slowly with a spoon or small whisk, or gently combine the ingredients with a hand shaker.

Pro Tip

  • If you are intent on using a blender—put it on its lowest setting and allow it to mix for longer than you normally would.

If we want to be successful in creating massive muscle through our weight training, we need protein. Without it, they simply will not rebuild, repair or grow. Yet, protein powder farts, or those from high-protein food ingestion, are unwanted.

When you push hard at the gym it’s important you are comfortable—neither suffering from the bloated feeling that flatulence provides, nor experiencing the embarrassment of a loud and potent fart.

How to get rid of protein farts? Well, following the steps above will help you achieve your bodybuilding goals, without being known as the smelliest guy or girl down at the gym.

Did you enjoy this article?

Please feel free to post your thoughts in the comment section below—we can then help each other in preventing unwanted gas.

If you thought it was helpful, then, by all means, share with friends and gym buddies.

Last Updated on December 16, 2019


Cure Your Protein Farts With These 6 Simple Tricks

Protein is the building block of your muscles, it might also be the reason for your never-ending farts. Farts, gas, wind—call it what you like—is a natural phenomenon and it can embarrass you in front of the masses.

Protein has a high thermogenic effect, your body needs to work harder to absorb protein as compared to other nutrients. This takes a toll on your digestion process and you might end up farting more than you would like.

You can’t give up the protein, especially if you’re into the fit lifestyle. If you are on a mass building program, you need at least 1.5 grams of protein per pound of your body weight. For example, if you weigh 100lbs., you need 150 grams protein every day to build and sustain muscle.

Not to mention, protein farts smell like a dead mouse. If you’re the only built-up person in the room, there is no way you’re getting away with a fart. The good news is, you don’t have to live with this side effect of consuming protein. There are ways you can cure it.

1. Cut The Dairy

Just like protein, dairy products have a high thermogenic effect. Your body has to work harder to digest and process dairy items. Dairy products like cheese are even harder to digest. It’s no coincidence farting is also called cutting the cheese. If farting is a problem for you, cut the cheese.

With the kind of processed food we consume these days, it’s no surprise a lot of people are lactose intolerant. Lactose intolerant people can turn into farting machines if they consume anything containing dairy.

2. Probiotics And Digestive Enzymes

Probiotics are live bacteria and yeasts which are good for your health, especially your digestive system. Our bodies are full of good and bad bacterias. Probiotics are good bacteria because they help keep your digestive system healthy.

Yogurt is a good source of probiotics. If you’re on a bodybuilder’s diet, you probably are eating way more than a normal person. In this case, supplementing with digestive enzymes can help keep you and your close ones happy.

3. The Source Of Protein

Your protein source makes a big difference to the state of your gut. Taking protein from a low-quality source can cause gas problems as compared to the high-quality sources. You should also pay close attention while choosing your protein supplements.

If you have a weak digestive system, you are better off taking supplements which are easily absorbed by your body. For example, whey isolate protein powder is easier for your body to digest as compared to a whey concentrate powder because of its purity.

4. Eating Fiber

Fiber is an important part of a healthy balanced diet. Apart from improving digestive health, consuming fiber can help prevent diabetes, heart diseases, weight gain and some cancers. This should be enough to get you to add fibers to your diet.

Since protein has a high thermogenic effect, it is harder for your body to absorb. You need additional nutrients like fiber to help in the digestive process. Unprocessed food in your stomach can lead to bad winds.

5. Incremental Rise In Protein Consumption

It’s better to take baby steps to your goals. Trying to leap ahead can make you fall on your face. If you’re starting a muscle mass building diet, it’s always recommended you make incremental changes to your diet.

Going to 150 grams of protein from 50 grams in a day can cause digestive malfunctions. Your body needs time to adjust to the changes. Consuming too much protein than your body can digest can lead to cutting the cheese.

6. Use Spices

Sometimes home remedies are the best solutions to a problem. Herbs like ginger, garlic, cinnamon, peppermint, and cumin are easily found in a grocery shop and they might even be in your kitchen right now.

Adding these spices to your food can put a stop to your gas problem. The next time you face this problem, experiment with these spices until you find what works for you. These food tips will help you spice up your boring food.

Protein make you fart

Leave a Reply

Your email address will not be published. Required fields are marked *