Protein powder that doesn’t bloat or cause bloating.

Many people who use protein powders may have experienced the unpleasant feeling of bloating and cramping after consuming a protein shake. This discomfort and irritation can be caused by a variety of factors, including lactose intolerance, food allergies or even the type of protein powder that you’re using. First, it’s important that we better understand some of the causes of bloating so we can establish which solution or type of protein powder may work for you and your needs.  

Jump to: Our favourite protein powder that doesn’t cause bloating

What causes the feeling of bloating and discomfort?

Bloating and discomfort when taking protein powders can be caused by a number of factors. Some possible causes include:

Lactose intolerance - Lactose intolerance is a common cause of bloating and cramping after consuming a protein shake. This is because many protein powders are made from whey protein, which is a by-product of milk and contains lactose. Individuals who are lactose intolerant may have difficulty digesting this sugar, leading to bloating, gas, and cramping.

Gluten intolerance - Some protein powders may contain gluten, a protein which is found in wheat, barley, and rye, which can cause an inflammatory response in the gut for individuals with gluten sensitivity or coeliac disease.

Ingredient sensitivity - Some people may be sensitive or allergic to certain ingredients found in protein powders, such as artificial sweeteners and food dyes, which can cause bloating and discomfort. Try and opt for protein powders that are made from organic ingredients and natural flavours instead.

Protein overconsumption - Consuming too much protein or more protein than your body requires can cause bloating, discomfort and digestive issues. It’s important to understand how much protein you require.

Dietary allergies & Gastrointestinal issues - If you have underlying gastrointestinal issues such as IBS or reflux, consuming protein powder may exacerbate your symptoms. Similarly, if you have any dietary allergies ensure your protein powder doesn’t contain any ingredients which may cause you discomfort or health risks.

How can I prevent this feeling of bloating and discomfort?

Lactose-free protein powders – Almost 70% of the population has lactose sensitivity in varying degrees. Lactose intolerance is likely the primary cause of bloating and this can be easily resolved by consuming a vegan protein powder which is 100% lactose free. At Pro Scoop we stock Botanika Blends Plant-Based protein powders which are super easy to digest, delicious and also high in protein.

Shop Lactose-free, Vegan Protein Powders

Protein daily intake – Try reducing the amount of protein you’re taking and gradually build it up. Generally speaking, the upper limit of protein intake is 2 grams per kilogram of body weight (at a macronutrient level). So if you weigh 70 kilograms, you shouldn’t be consuming more than 140 grams or protein. Our article ‘How many protein shakes in a day’ goes into detail about this as there are several factors which influence how much protein you should consume.

Sufficient water – Ensure you’re mixing your protein powder with the recommended amount of water as mentioned on the back of your protein powder packaging. Drink plenty of water throughout the day as this can also aid with digestion. Protein powders are designed to absorb water which can cause your stomach to feel full, bloated or distended if you’re not drinking enough water.

Water instead of milk – Animal-based milk contains lactose which can cause bloating if you have sensitivity or an intolerance to lactose. Try mixing your protein powder with water instead.

Our favourite protein powder that doesn’t cause bloating.

Introducing Botanika Blends, Plant-Based Protein Powder, the ultimate protein powder for those looking to supplement their diet with high-quality protein without the discomfort of bloating. At Pro Scoop we tried many supplement brands, and Botanika Blends is hands down our favourite protein powder. Made with a blend of organic pea and rice protein isolates, Botanika Blends Protein Powder is easily digestible and quickly absorbed by the body. It also contains digestive enzymes, prebiotics and probiotics to further aid digestion, maintain a healthy gut balance and minimise the risk of bloating or discomfort. Our protein powders are free from dairy, lactose, gluten and refined sugar, making them suitable for individuals with dietary restrictions. Not only are these protein powders gentle on the stomach, but they’re also packed with 24 grams of protein per serve, as well as essential amino acids and BCAAs, to help build and repair muscle tissue. Browse our range of delicious and easy-to-digest protein powders below:

Summary.

Bloating and cramping after consuming a protein shake can be caused by a variety of factors including lactose intolerance, gluten sensitivity or even the type of protein powder that you’re using, particularly whey (dairy-based) protein powders. To avoid these symptoms, it’s important to choose a protein powder that is lactose-free, gluten-free and made with easily digestible protein sources. Avoid protein powders which have artificial flavours or sweeteners, be mindful of the quantity of protein you’re consuming and ensure you’re drinking enough water throughout the day to aid with digestion.