Protein farts: Why does protein make you feel gassy and bloated?

Flatulence is one of the ways in which your body releases intestinal gas. The other way is through belching. Intestinal gas accumulates both as a product of the foods you eat and the air you can swallow during the chewing or eating process. While farting is a common phenomenon, some people tend to fart more than others. This could be associated with the foods you eat, as well as your gut microbiota. There are certain foods that can increase flatulence because of their components. If you are on a protein-rich diet or consuming supplements, you might notice that you tend to fart more than others. As it happens, protein and flatulence are linked, and these are sometimes also called protein farts.

What are protein farts?

Protein is the most essential nutrients for muscle growth and overall body function. But consuming it in excess or from certain sources can lead to digestive issues like bloating and smelly gas. Protein farts refer to the smelly gas that usually results from consuming a high-protein diet. When your body digests protein, particularly from sources like red meat, eggs, or certain legumes, it breaks down amino acids that contain sulfur. During this procedure, gut bacteria forms gas such as hydrogen sulfide, which is accountable for the foul odour associated with protein farts, tells nutritionist Avni Kaul.

“This is specifically common when the protein is not fully digested, giving bacteria in the intestines more time to ferment it and release smelly gas. While protein farts are harmless, they can be uncomfortable and socially awkward. Adjusting your diet and incorporating more fibre can help ease digestion and reduce the occurrence of these gassy episodes,” adds the expert.

While protein itself does not trigger flatulence, protein supplements contain certain other substances that make you gassy. Supplements based on whey protein or casein may have lactose in high amounts. A high intake of lactose can induce farting, even in people who regularly consume dairy products without any issues. Also, some protein powders contain certain additives like thickeners and sweeteners like sorbitol that increase flatulence.

Why does protein make you bloated?

Bloating occurs when protein is not completely digested in the stomach or small intestine. When undigested protein reaches the large intestine, bacteria break it down, releasing gas as a byproduct. This mostly happens with protein-rich foods like red meat, eggs, or protein shakes, particularly, if your body struggles to digest certain proteins like lactose (in dairy products) or legumes. Additionally, high-protein diets mostly lack sufficient fibre, which can slow down digestion and lead to constipation, further contributing to bloating, according to the expert.

A 2020 study published in the Clinical and Translational Gastroenterol investigated the effects of different diets on bloating. The results indicated that a diet rich in protein may induce feelings of bloat. However, it was noted that this diet was high in plant-based proteins, such as wheat, nuts, and beans, which are believed to cause flatulence.

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Why does protein cause smelly farts?

Protein farts smell bad due to the sulfur content in certain amino acids, particularly in foods like eggs, red meat, and cruciferous vegetables (broccoli, cauliflower). When these amino acids break down, they release hydrogen sulfide, which has a strong, unpleasant odour. The longer protein remains undigested, the more time bacteria in the gut have to form foul-smelling gases.

By adjusting your diet, boosting fibre, and ensuring better digestion, you might minimise both bloating and the smelliness of protein-related gas.

How to reduce protein farts?

Even if your high-protein diet is causing flatulence or smelly farts, that does mean you have to be stuck with the issue. There are some ways you can curb protein-induced flatulence:

1. Swap your protein powder

In many protein powders, bars, and snacks, whey protein is a key ingredient. The issue is that not all whey protein is created equal. Whey protein concentrates are high in lactose. While whey protein isolate has less lactose which your body might be able to digest easily. Another option is to eliminate whey protein from your diet and switch to plant-based sources like peas, brown rice, or soy. Also, make it a note to refrain from consuming protein supplements that contain sugar alcohol like sorbitol or mannitol

2. Consider adding herbs to your diet

There are certain herbs that help eliminate gastrointestinal issues, thereby curbing symptoms like excess gas and bloating. You might consider drinking ginger or peppermint tea to soothe gut issues, especially after meals.

Also read: 7 spices for bloating: Ward off your digestive issues with these kitchen ingredients

3. Chew your food slowly

A major reason for bloating is also because we tend to chew food very fast. You may consider incorporating smaller meals, and taking more time to chew your food properly. When you eat quickly, you also tend to swallow air, leading to bloating and gas. You should also take smaller sips rather than gulp down a large quantity of drinks.

4. Increase your fibre intake

Increasing your fibre intake will ease the digestion process by helping alleviate symptoms of constipation. So, eat more fruits, vegetables, and whole grains to support digestion. Also, drinking plenty of water helps in digestion and helps prevent constipation.

How much protein should a person consume in a day?

According to the Food and Drug Administration, it is recommended that adults consume 50 grams (g) of protein a day, as a part of a 2,000-calorie diet. However, they also note that a person’s daily value can vary as per their calorie needs. As per a 2017 paper in the Journal of Cachexia, Sarcopenia and Muscle, it is suggested that people may wish to aim for 0.8 to 1.2 grams, per kilogram of their body weight, per day.