Flatulence is simply one of many ways in which your physique passes intestinal fuel. The opposite is thru belching. Intestinal fuel is each a product of the meals you eat and the air you may swallow throughout the course of.
Whereas the common particular person farts between 5 and 15 occasions per day, some individuals can go fuel extra typically. This can be associated to the meals they eat, in addition to their intestine microbiota.
Sure meals can improve flatulence on account of their parts. Should you’re taking protein powder dietary supplements, it’s doable that you simply’re experiencing extra farting.
What causes protein farts?
Protein dietary supplements are utilized by athletes, and so they’re additionally a weight reduction technique for individuals trying to keep fuller on fewer energy. Protein can also be a necessary nutrient wanted to construct muscle mass, which is useful for each concerns.
There isn’t a proof {that a} high-protein weight loss plan causes elevated flatulence. Theoretically, it might worsen the odor. There’s some anecdotal proof that protein powder dietary supplements improve flatulence, however this impact might be attributable to non-protein parts, similar to lactose.
Whereas protein itself doesn’t improve flatulence, protein dietary supplements might comprise different substances that make you gassy.
Dietary supplements which can be based mostly on whey protein or casein might comprise excessive quantities of lactose. Excessive consumption of lactose can improve flatulence, even in individuals who usually devour dairy merchandise with none issues.
Some protein powders comprise components that trigger flatulence. These embrace sure thickeners and sweeteners like sorbitol.
Plant-based protein sources may also contribute to flatulence. These embrace beans, grains, and legumes.
The right way to eliminate protein farts
Whereas sure protein powders might trigger flatulence and smelly farts, this doesn’t imply you’re caught with this drawback simply since you eat extra protein on your dietary wants. Under are a number of the methods you’ll be able to ease protein-induced flatulence.
Change your protein powder
Whey protein is a key ingredient in lots of kind of protein shakes, bars, and snacks. The issue is that not all whey protein is created equal. Some are made out of concentrates, that are excessive in lactose.
Whey protein isolate has much less lactose, which your physique may digest extra simply. An alternative choice is to modify to non-milk sources of protein powder, similar to pea and soy.
Additionally contemplate avoiding protein dietary supplements that comprise sugar alcohols, like sorbitol or mannitol.
Add herbs to your weight loss plan
Sure herbs might probably assist gastrointestinal points, thereby relieving signs similar to extra fuel and bloating. Contemplate consuming ginger or peppermint tea to sooth your intestine, particularly after meals.
Minimize different gas-inducing carbs
Earlier than you commerce in protein for extra carbs, you’ll wish to ensure you keep away from a number of the extra gas-inducing culprits. These embrace:
Eat and drink slowly, and don’t overeat
Your dad and mom might have instructed you to not inhale your meals, and for good motive: Not solely can consuming rapidly offer you a stomachache, however it may additionally make you swallow air.
Protein shakes are not any exception right here. The extra air you swallow, the extra you’ll have fuel.
Contemplate consuming your meals and snacks a bit slower. This may additionally assist stop you from overeating, which is taken into account one other explanation for fuel.
OTC treatments
Over-the-counter (OTC) treatments might assist ease flatulence. Search for elements similar to activated charcoal or simethicone. Learn the directions fastidiously. Some treatments are meant to be used earlier than you eat, whereas others ought to be taken after your meals.
Are protein farts good or dangerous?
Protein farts are extra of an inconvenience than they’re harmful.
You might expertise elevated flatulence once you first begin taking whey protein powders and snacks. It might additionally trigger bloating and ache in some individuals, particularly in these with irritable bowel syndrome or lactose intolerance.
If in case you have lactose intolerance, it’s best to keep away from all dietary sources of lactose, together with most dairy-based protein dietary supplements.
Nevertheless, flatulence isn’t the one facet impact. An excessive amount of protein frequently can produce other penalties, similar to zits.
Should you proceed to expertise flatulence regardless of dietary modifications, it’s possible you’ll wish to see a physician. They will rule out different digestive circumstances, similar to lactose intolerance, celiac illness, and inflammatory bowel illness.
Takeaway
Consuming an extreme quantity of protein powder might explanation for flatulence in some people. If extreme farting is changing into an issue, you’ll be able to attempt correcting this concern by lowering your consumption of protein powder or making an attempt completely different a kind of complement.
See a physician should you proceed to have points with intestinal fuel.
Is an excessive amount of protein dangerous? – “protein farts”
“protein farts”