Ask a Doctor: What Should I Do If Whey Protein Makes Me Bloated?

If whey protein leaves you feeling bloated, you’re not alone. Discover why this happens and how to find a protein source that suits your body better.

Watch Out for Additives

Some whey protein brands include additives such as artificial sweeteners, emulsifiers, and thickeners to enhance flavor and extend shelf life. Artificial sweeteners might be causing your GI issues. Consuming them in large amounts can lead to diarrhea, bloating, or belching. We haven’t done the research to know whether commercial whey protein changes the overall composition of the microbiome, but it’s possible that having it regularly throughout the years could cause GI symptoms. It would probably be the additives that change the composition of the microbiome, rather than the whey protein itself. When you’re buying a protein powder, these ingredients may be difficult to digest and cause gas and bloating:

• Sorbitol, sucralose, erythritol, and other artificial sweeteners
• Thickening agents and stabilizers like carrageenan and xanthan gum
• Inulin and some proteins from plants like peas and beans, which have fiber that can’t be fully digested

Don’t Drink Too Much Too Fast

For normal exercise recovery, people usually take 25 to 30 grams of protein with an upper limit of 40 grams in one meal. If you exceed that, you’re more likely to have GI symptoms. Protein is tougher for your body to digest than carbs. Also, remember to drink slowly to avoid bloating. There are also lots of new “clear” protein products that are more processed to remove some fats and lactose. You can add these powders to water, and it comes out looking like juice. Or you can get protein sparkling waters.

If You’re Still Bloated After Trying Different Strategies

If you have any long-term symptoms of bloating, don’t dismiss them. The whey protein powder might not be the only cause of your symptoms—you’ll want to get them checked out by your doctor, just to see if there are any red flags. But if, after doing that, you’re pretty sure it was the whey protein, you can try a different product and eliminate some of the ingredients that might be causing problems. Or, you can replace protein powder with other protein-rich food sources. Take a stepwise approach. For a lot of people, I’ve seen that changing the brand of protein or looking at some of the ingredients fixes the problem. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our

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By Sohaib Imtiaz, MD Dr. Imtiaz is the Chief Medical Officer for the People Inc. Health Group. He is a board-certified lifestyle medicine doctor who brings expertise in digital health, preventive medicine, and human behavior. Thanks for your feedback! What is your feedback?

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