Don’t Let Protein Farts Ruin Your Day. Here’s How To Stop Them

You’re smashing your workouts. You’re eating well and feeling great. And you’re hitting your protein target every single day. But there’s just one thing that’s completely ruining your vibe… You have never been so gassy in your life.

Boosting your protein intake with or without protein powder can have a huge range of health benefits and support your training routine in a number of ways (there’s a reason why our collection of high-protein recipes in the Sweat app is a member fave), but protein farts just ain’t it. So we decided it was time to get to… the bottom of this.

Are protein farts even real?

Although there isn’t much scientific evidence to support the idea that more protein going in means more gas coming out, there is plenty of anecdotal evidence - so don’t feel like you’re going crazy if increased gas is something you’re experiencing. There are more than 8,000 monthly searches for “protein farts” each month, and that number is growing.

So why is there not much evidence? Because generally, although people are quick to assume that protein is the culprit, it’s usually whatever else comes with the protein. Just like carbs are not the devil, protein as a macronutrient is probably not the root cause of your tootin’.

And let’s just make something else clear in case anyone needed a reminder - gas is a completely normal and healthy part of being a human, with John Hopkins Medicine estimating that the average person passes gas about 14 times a day. However if you think you’re a bit of an overachiever in this realm and are regularly surpassing that daily number, there are a few factors that could be at play.

The true culprits

Whether you’ve been consuming more protein in the form of animal products like meat, eggs and dairy, are including more beans and legumes in your weekly meal rotation, or have started adding protein powder to your diet - there are several things that could be affecting your digestive system.

You haven’t given your body time to adjust

If you’ve made any significant changes to your diet, it’s normal for your body to go through an adjustment period. Unless you’re eating something that your body truly disagrees with (irritable bowel syndrome sufferers, we’re looking at you!), then any noticeable changes to your digestive system should settle down within a couple of weeks.

You’re eating too fast

The speed at which you eat is one of the easiest things to fix and we could all do with a reminder of this. A significant amount of the gas you produce is simply from swallowing air, which can happen when you eat or drink too quickly. Chew slowly and thoroughly, wait until you’ve finished one mouthful before taking another bite, and avoid wolfing things down. It’s the job of your teeth to chew your food - not your stomach.

Your body isn’t a fan of lactose

Many people are lactose intolerant or even sensitive to lactose, and if you’re topping up your daily protein intake with whey protein powder, this could be the issue - even if you’re someone who usually has no issue consuming dairy products. The International Foundation for Gastrointestinal Disorders also highlights that our enzyme levels decrease as we age, which can explain why you may be experiencing more gas after eating foods with lactose now than you did when you were younger.

For a whey protein powder with minimal lactose, go for whey protein isolate rather than concentrate. If all whey protein powders seem to upset your digestion or make you gassy, try a plant-based variety and see how you feel. When it comes to plant-based protein powders, it can help to get a blend (such as rice and pea) for a more complete nutritional profile.

You’re having too much protein before exercising

Protein as a macronutrient takes longer to digest than carbohydrates, so a high-protein snack isn’t the wisest choice to have right before a workout. If you’re struggling with mid-workout gas, change up your pre-workout snack for some easy-to-digest carbs instead (a banana or piece of toast make great options) and see if you notice a difference.

You’re consuming lots of additives

While we’re on the topic of protein powder and bars, you may find the ingredients list contains a whole load of things besides the protein itself that can make you gassy, such as thickeners and artificial sweeteners. These can be difficult to digest, leading to gas and bloating, while Better Health cautions that some food additives may cause an adverse reaction for some people, especially those with food sensitivities or intolerances. A protein powder with less additives (such as sorbitol and mannitol) could be exactly what your gut needs, or having smaller servings each day.

You’re not eating enough fibre

Upping your protein intake has many benefits, but it’s important to make sure your high-protein diet doesn’t become low in fibre. Fibre is essential for good gut health and regular bowel movements, so continue to make lots of space on your plate for fruit, vegetables, whole grains and beans.

You’re not drinking enough water

Just like your body needs fibre to keep things moving and avoid constipation or bloating, it also needs water. Aim for around two litres per day or more on days when you’re exercising or sweating more. Peppermint and ginger teas can also help to support digestion and ease any discomfort.

You’re eating fattier cuts of protein

If you’re increasing your protein intake by eating more meat, try to go for leaner cuts of meat and a variety of protein sources. Fattier cuts can slow down digestion - a recipe for increased gas - and fatty meats are often rich in the amino acid methionine, which naturally contain sulfur. When sulfur is broken down in your gut… Well, you can probably guess where this is going. A nutritious, high-protein diet shouldn’t mean having to keep all the doors and windows open.

Something else in your diet needs your attention

At the end of the day, an increase in gas could be completely unrelated to your increase in protein. Maybe you’ve spruced up your weekly recipe rotation and are eating more cruciferous vegetables than usual. Cauliflower and brussel sprouts can make for one hell of a party in your tummy. Perhaps you’re following a plant-based diet for a few days each week and your body isn’t used to the increase in fibre yet.

Keeping a food and symptom journal can help to try and pinpoint any common triggers or changes in symptoms, but we always recommend seeing a qualified nutritionist or dietician for personalised dietary advice or reaching out to your healthcare provider if you’re having ongoing digestive issues or concerns.

The good news is - increasing your protein consumption and increasing your gas expulsion do not have to go hand in hand. Make sure you’ve given your body some time to adjust if you’ve recently made a healthful change to your eating habits, otherwise it might take a little bit of trial and error or the support of a professional to find what suits your body best.