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.

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 Only Guide To Protein Shakes You'll Ever Need; Protein cocktails in glasses, sport nutrition, protein shakes

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

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

Diet. Healthy Eating Woman Drinking Fresh Raw Green Detox Vegetable Juice. Healthy Lifestyle, Vegetarian Food And Meal. Drink Smoothie. Nutrition Concept.

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

Various Nuts

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?

man with protein shake bottle and jar

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?

Going Vegan?; vegan-protein-sources-FOOD-BREAD-SEEDS-leaves

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

  • [amazon_textlink asin=’B003P7ZMXA’ text=’Pistachios’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’24bd236c-8697-4956-9380-a58b1afc8692′]
  • [amazon_textlink asin=’B07DHWS4QX’ text=’Hazelnuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’26c9e4f1-4083-48ca-9727-aab728e68053′]
  • [amazon_textlink asin=’B00HDLZ072′ text=’Cashews’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’df4fa44f-3af7-4b85-92d8-627da3d48080′]
  • [amazon_textlink asin=’B000XBCBW6′ text=’Walnuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’ea5cf76c-19f2-4c0f-bead-4d3e9cebfa63′]
  • [amazon_textlink asin=’B07DBZJKBV’ text=’Almonds’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’86899029-ef5d-48d0-a7f5-5e9f92e4c361′]
  • [amazon_textlink asin=’B00JJI7EBM’ text=’Macadamia Nuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’9a0c9aa4-2aec-427a-8e4f-d17874d21de1′]
  • [amazon_textlink asin=’B01N6BADFB’ text=’Peanuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’e2995d6d-73bd-4384-af6a-7850168c8f8f’]
  • [amazon_textlink asin=’B07C59Q8WR’ text=’Brazil Nuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’26569658-00f9-4d71-a52e-c86faed9fcae’]
  • [amazon_textlink asin=’B017UMTZK6′ text=’Pine Nuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’9d6094bd-9839-4901-b30f-32e33c5194bc’]
  • [amazon_textlink asin=’B01N49HPHK’ text=’Pecans’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’8d47a048-856b-4635-855d-bddd4c9464bf’]
  • [amazon_textlink asin=’B00KWCPCF4′ text=’Tiger Nuts’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’dccb5cfc-1a34-4817-9c1a-cc9947edc6e7′]
  • [amazon_textlink asin=’B06Y6HB4L4′ text=’Ground Almonds’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’af6cc209-5fb6-42a7-a318-de4e3312d7b7′]

Nut Butters

Quantity: 2 – 4 tablespoons

  • [amazon_textlink asin=’B005EO5GLA’ text=’Cashew Butter’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’a41923b7-db6c-4686-81e1-1ea82deb30e3′]
  • [amazon_textlink asin=’B0046HKLDE’ text=’Peanut Butter’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’636a4521-ca47-4a12-9139-40917c7dafe5′]
  • [amazon_textlink asin=’B06Y4BN7XV’ text=’Almond Butter’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’2c480a74-a5e6-495e-9a86-2166b241d815′]


Quantity: 2 – 4 tablespoons

  • [amazon_textlink asin=’B00MPQ5ZOS’ text=’Chia Seeds’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’cea8d40a-c71b-4fa5-a30a-b8c35bf7749f’]
  • [amazon_textlink asin=’B003O1R0BO’ text=’Flaxseed – Whole’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’ed343f04-e231-4379-ba93-0848c8ec9746′]
  • [amazon_textlink asin=’B00DOKFLYI’ text=’Flaxseed – Ground’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’48220342-0d89-400c-bf55-0313f76f5b33′]
  • [amazon_textlink asin=’B00B42KQ8O’ text=’Hemp Seed’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’e76b843e-2647-42bf-8581-182ca3337ae5′]
  • [amazon_textlink asin=’B00EHQEI6U’ text=’Sesame Seed’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’d5b332cb-95dd-4b65-ba8b-b890838cce52′]
  • [amazon_textlink asin=’B00SRMA4U4′ text=’Sunflower Seed’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’c07a5f5a-4ccc-46dc-8ca6-9c0676595dbb’]
  • [amazon_textlink asin=’B01BLYNWVM’ text=’Pumpkin Seed’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’a86d22c1-6c05-4f11-a4c9-e193b740e345′]

Seed Butter

Quantity: 2 – 4 tablespoons

  • [amazon_textlink asin=’B00MH79WDU’ text=’Sunflower Seed Butter’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’536231e1-eeb2-452c-acae-9f13d68012a9′]
  • [amazon_textlink asin=’B004L3Z19M’ text=’Pumpkin Seed Butter’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’ba3a2d79-bfab-4663-8c79-af914a3494b2′]


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?

2 Ingredient Homemade Protein Powder Recipe (Vegan, Hemp, Natural)

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?

The Only Guide To Protein Shakes You'll Ever Need; Young chef with smoothies

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.

Vegan Protein Smoothie No Powder

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

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7 Day Green Smoothie Detox bonuses With Text

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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

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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.

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