By Previnex®
Protein powder is a great addition to your health and fitness regimen, and it’s important to find one that works for you and your needs. The best vegan protein powders will be pharmaceutical-grade, third-party tested, organic, and contain no additives or emulsifiers. When looking for a plant-based protein powder, you want to find one that works for your specific digestion needs, as well as your overall health and fitness!
What Plant-Based Protein Doesn’t Cause Gas?
One cause of gas—also called “protein farts”—from protein powder is ingredient intolerance. Some protein powders contain additives, substances, and ingredients that can cause stomach upset and increase flatulence. In particular, thickeners and sweeteners—like sorbitol (a sugar alcohol)—can cause flatulence. In plant-based protein powders that contain beans, grains, or legumes, flatulence can also occur.
One way to combat increased gas from protein powder is to get one that’s allergen-free. Nourify® PLUS, for example, is gluten, dairy, and soy-free. It’s vegan, pharmaceutical-grade, third-party tested, and preservative-free. Nourify® PLUS contains all branched-chain amino acids and complete proteins. It has no preservatives, no added sugars, no gums, and no artificial sweeteners. Two scoops of Nourify® PLUS also contain one billion probiotics with digestive enzymes—these help promote digestion and as an added bonus, probiotics help boost immunity!
What Protein Powder Does Not Make You Gassy?
The best protein powders to decrease flatulence are going to be allergen-free and contain no additives. Finding one that is soy, dairy, and gluten-free is important! Protein powders that are soy, gluten, and dairy-free also tend to be easy to digest, especially in comparison to those that have soy, gluten, and dairy, as well as other additives.
Soy Free
Unfortunately, soy is a common allergen and impacts millions of people. Finding a protein powder that is soy-free can decrease the likelihood of allergic reactions. Additionally, soy contains a plant compound called phytoestrogens, which mimic the effects of estrogen. Some people avoid soy due to these phytoestrogens since they could potentially affect hormone levels. Soy can also be inflammatory.
Dairy Free
Approximately 1.9% of American children and 2.6% of American adults have a dairy allergy, and between 30 and 50 million people in the U.S. are lactose intolerant. Finding a dairy-free protein powder is a great option for those with dairy allergies, sensitivities, and lactose intolerance. Dairy contains two types of protein: whey and casein. Whey protein is sourced during the cheese-making process and is among the most popular protein powders. Dairy-free protein powders do not contain any form of whey, casein, or cow’s milk. Dairy-free does not mean it’s vegan, as some protein powders include egg-based protein. However, Nourify® PLUS is vegan! Especially if you struggle with lactose intolerance or other dairy sensitivities, consuming vegan protein powder can lead to digestive issues and flatulence.
Gluten-Free
There are at least 2 million people in the United States who have celiac disease, and 6% of the population has a non-celiac gluten sensitivity. Additionally, gluten can be inflammatory, especially for those with an allergy or sensitivity. If you struggle with a sensitivity or allergy, gluten-free protein powder ensures you get the benefits without the reactions.
Sneaky Ingredients in Protein Powder that Can Cause Gas
In addition to things like dairy, gluten, and soy, there are other added ingredients that can cause flatulence. Gums, sugar alcohols, and other additives can cause stomach upset, digestive issues, and gas.
Gums
Ingredients like xanthan gum, guar gum, and carrageenan are typically added to protein powders as thickening agents. However, they can cause digestive issues like bloating, gas, and general stomach upset. Guar gum is derived from the seeds of the guar plant and is typically used in ice cream or sauces. Xanthan gum is synthetic, made by fermenting food and microbes together. It’s a gluten-free thickener, so it’s popular in gluten-free products. Carrageenan is a seaweed-based thickener used in dairy products. Common side effects of gums are allergic reactions, increased gas, abdominal pain, lethargy due to altered gut microbiome, and even feeling constantly full. Ultimately, they are unnecessary and do not contribute to the overall health benefits of a plant-based protein powder.
Sugar Alcohols
Sorbitol, xylitol, erythritol, and maltitol are common sugar alcohols used as sugar replacements. Additionally, they typically have a significantly lower glycemic index than regular sugar, which means your blood sugar does not spike as high when consuming it. While technically, they may be healthier than regular sugar, there are downsides to consider. Sugar alcohols cause digestive and gastrointestinal (GI) issues. Your body can’t naturally digest most sugar alcohols, so they travel to the large intestine where your gut bacteria breaks them down. In addition to general stomach issues, some sugar alcohols—including sorbitol—are considered fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which are carbs your gut has a hard time absorbing.
What Protein Sources Don’t Cause Gas?
It’s important to get protein from sources outside of protein powder. When you’re aiming to avoid gas or bloating, animal protein is a great option. Beef, chicken, eggs, fish, and turkey do not typically contain carbs, so it’s easier for your body to digest.
Other foods you can eat to support your overall gut health are carrots, eggplant, lettuce, potatoes, pumpkin, spinach, and tomatoes. Adding fruits such as blueberries, oranges, grapes, kiwi, raspberries, and strawberries is great for gut health but you want to eat them in moderation. Additionally, fermented foods are great for gut health! Pickles, sauerkraut, kombucha, and kimchi are great options to add to your diet, especially if you’re avoiding dairy. Fermented foods contain live organisms—probiotics—that help decrease the “bad” bacteria in your gut and replace them with good bacteria. Fermented foods can also support your immune system and metabolic health.
Branched-chain amino acids play an important role in digestion. They aid in protein synthesis, energy homeostasis, glucose and lipid metabolization, intestinal health, and immunity. Finding a protein powder that contains all BCAAs is important to ensure you’re getting the most and highest-quality muscle and overall health benefits.
What Is the Easiest Plant-Based Protein to Digest?
Plant-based proteins that are easy to digest are tofu, tempeh, hemp seeds, and some beans. It’s important to note, however, that both tofu and tempeh are soy products, so if you’re avoiding soy, these would not be suitable for your diet. Tofu is condensed soy milk pressed into a firm block. It’s high in protein and contains all essential amino acids. Tempeh is made of cooked soybeans (like edamame) that have been fermented. During fermentation, the soybeans are bound into a cake/patty, which is how it’s typically purchased. While most varieties of tempeh only include soybeans, others will also contain grains like barley, rice, or millet. Beans that are easy to digest are adzuki beans, lentils, mung beans, and black-eyed peas.
Previnex: High-Quality Vegan Protein Powders
Finding a high-quality vegan protein powder that fits your dietary preferences can be challenging, but it’s important! Nourify® PLUS comes in both vanilla and chocolate flavors, and it’s pharmaceutical grade—meaning it’s rigorously tested for additives like heavy metals—third-party tested, gluten, dairy, and soy free, and contains no added sugars, sugar alcohols, or emulsifiers. It offers a balance of protein, carbs, and fat, and contains micronutrients, probiotics, and digestive enzymes. It contains all branched-chain amino acids and boasts 10-20+ grams of protein per serving. Add Nourify® PLUS to your health regimen and experience all of its amazing benefits!
