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Do Protein Powder & Meal Replacement Shakes Cause Gas

Imran Javed

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In this hectic world, having a balanced meal has become a distant reality. In such cases, people often opt for protein or meal replacement shakes. These are both convenient and quick. However, it is normally seen that such shakes or drinks can easily have several side effects on your health such as gas. However, if you experiment with the way to have your protein shake and also try different ingredients you will be able to eliminate and determine the primary causes of gas in your stomach. If nothing works, then you will have to seek medical help from a doctor.  You can see the full study here.

Ways to Avoid Gas from Protein Shakes

Although gas formation is inevitable if you have meal replacement shakes on a daily basis, there are certain tips that can help you avoid such problems in your stomach and enjoy your life. Some of these tips are discussed below.

  • Check out The Source of the Protein: If you experience gas every time you have your protein shake may signify that you are allergic or sensitive to the primary source of the protein. Some of the common culprits include casein protein and whey protein powder. It will be a good idea to switch to another brand of the protein shake. It is seen that different brands have a different makeup of their protein shakes. If this does not help, you may also switch to other sources of protein such as hemp or brown rice or soy or pea protein.
  • Have The Proper Doses of Fiber: If you increase your daily consumption of fiber all of a sudden, it may lead to gas formation in your stomach. If you have suddenly started having plenty of leafy vegetables or nuts or fruits or seeds or even if you have switched to a high-fiber meal replacement shake, fiber may be the primary cause of gas. It will be a good idea to increase your intake of fiber gradually.
  • Beware of Sugar Alcohols: Protein shakes taste pathetic. This is why manufacturers add sugar alcohol to their protein powders so that it helps to improve the taste. These are basically low-calorie substances that are mainly used to sweeten products. Some of the most common examples of sugar alcohols include maltitol, isomalt, mannitol, glycerol, xylitol, and sorbitol. Some people may experience various types of digestive problems including gas due to sugar alcohols. Always opt for a protein shake that is unsweetened and does not have sugar alcohols in the list of ingredients.
  • Check the Dairy: If you have a protein shake that contains cottage cheese or milk or yogurt and having the drink causes gas in your stomach, it may mean that you are lactose intolerant. It will be a good thing to choose a shake that has something which can be an alternative to cow’s milk. These may include hemp or soymilk and almond. You may also choose a protein shake that contains goat’s or sheep’s milk. You also have the choice of buying a nonprescription lactase enzyme supplement so that the dairy products do not cause any problem for you.

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