This Is Why Protein Turns You Into a Fart Machine
FARTING IS A fact of life. And when it comes to farts and foods, we tend to think of the usual culprits (broccoli, beans, asparagus). But, one diet staple may also be the cause of the sound and stench: protein.
“Protein is an important part of your diet, providing essential nutrients for muscle growth and development,” says Lori Walker, a registered dietitian and recipe developer of Easy Kitchen Guide. “Unfortunately, it can also cause digestive problems in some people, such as bloating, flatulence, and stomach pain.”
If this sounds familiar to you, you’re not alone. And adjusting your diet may offer a fix to your farts. In fact, it’s not necessarily about how much protein you’re consuming as it is about what kinds of proteins you’re consuming.
Ahead, the best strategies to reduce or altogether vanquish protein farts.
What Causes Protein Farts?
It's less about protein volume and more about protein type.
"A common myth is that the amount of protein you are taking will make it more likely for you to fart. There is no evidence for that at all," explains gastroenterologist Sameer Islam, MD, who sees patients in Texas and also explains all things gastro in his segments such as Poop Tip Thursday and Let's Talk About Poop on his YouTube channel. "The type of protein you are ingesting (like protein from meats or the ingredients from shakes) plays a more significant role in gas."
And what about that protein shake?
Dr. Islam says it's usually the sugars that give you GI trouble. "The additive sugars in a protein shake, like xylitol, mannitol, and fructose, will help the flavor but wreak havoc on your gut. That's also a reason why sugarless gums, candy, and diet drinks can cause gas, bloating, and diarrhea," Dr. Islam says.
Yet even if you’re vegetarian or vegan, plant-based sources of protein, such as beans, soy, and lentils, can cause digestive problems, thanks to short-chain carbohydrates called oligosaccharides that are fermented by the bacteria in your gut, says Ryan Maciel, R.D., C.S.C.S., a dietitian based in Boston, MA.
While passing some gas is totally normal and healthy, if you’re noticing bloating, diarrhea, or constipation regularly, you should touch base with your doctor to rule out medical issues including irritable bowel syndrome and even colorectal cancer.
Why Do Protein Farts Smell so Bad?
Well, that's really subjective.
It's not that protein farts smell any worse than other farts (that's really a judgment made by the smeller of the fart, after all), it's just that they smell different.
That's because most animal proteins (eggs, beef, pork, poultry, and fish) contain sulfur, which can contribute to the smell.
How Do You Get Rid of Protein Farts?
Our experts recommend a few strategies to help eliminate protein farts or keep them under control:
Pregame your protein shake
"Peppermint and ginger are very effective tools to help soothe your gut. Take them before or in your protein shake to allow your colon to relax," says Dr. Islam.
Eat probiotic-rich foods
“Getting your digestive tract to work efficiently in order to prevent gas would require improving bacterial balance within your gut,” says Yelena Wheeler M.P.H., R.D.N., registered dietitian nutritionist of MIDSS. “Having a balanced microflora in your gut will make your digestion work more efficiently and can reduce the amount of flatulence you are experiencing.”
A great way to rebalance the body is to consume probiotics, which are the “good” and necessary bacteria that live in your gut to help breakdown food. Probiotic-rich foods include yogurt, kefir, and sauerkraut.
Rethink your protein sources
Walker says switching around the types of protein you are consuming in order to find the ones that work best for you may prove beneficial if you are suffering from excess gassiness.
“For example, swapping out animal proteins for plant-based sources like quinoa or nuts might make a difference in how your body digests them,” Walker says. While beans and lentils are very healthy for you, they can cause an increase in gas production, so you might want to look to other protein sources to round out your diet if you’re always blowing air.
Wheeler says to evaluate the types of protein that you are consuming to see if they’re dairy-based or full of additives. Steer clear or minimize proteins in those categories and you may see your flatulence levels dissipate.
And your protein powders too
"Many protein shakes have dairy, which can be problematic for those who have a dairy intolerance. A simple fix is to take a Lactaid medication or have a shake that doesn't contain dairy," Maciel says.
Other protein shakes, bars, and snacks contain whey protein. "The problem is that not all whey protein is created equal. Some are made from concentrates, which are high in lactose," he adds. "I recommend whey protein isolate because it has less lactose, which your body might digest more easily."
You can also consider switching to non-milk protein powders, such as those made of pea protein and soy.
In addition, pay attention to the additives, as mentioned above. Try protein powders that don't contain sugar alcohols such as sorbitol or mannitol.
Watch your fiber
Pay attention to how much fiber they are consuming along with protein sources if you're looking to fart less. Of course, many fiber-rich foods are loaded with vitamins, minerals, and antioxidants, and you want to make sure you’re getting enough in your diet. But, too much can cause some excessive toots.
“Eating too much fiber can also interfere with digestion and lead to flatulence,” Walker says. “Keeping your overall intake of fiber in check may help reduce digestive problems associated with protein consumption.”
When Should You See a Doctor for Gas?
If you feel like protein is causing more than just occasional gas, Walker suggests scheduling that doctors appointment.
“While some flatulence is normal and nothing to worry about, too much may indicate an underlying digestive issue or food intolerance that should be evaluated by a healthcare professional,” says Walker. “Paying attention to the types of food you are eating and how they make you feel can help you identify which ones cause the most gas so that you can either reduce or avoid them in the future."
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