Protein powder is not good for your partner(s) 🙂 If you ever find yourself farting a lot, then maybe you should make a point of cutting down on your protein intake.
Research has shown that a high consumption of proteins leads to a lot of flatulence. The science behind it is simple.
Protein powder and shakes
When you ingest protein at the required levels, it’s normally broken down in the small intestine and absorbed into the body to carry out functions such as muscle, bone, cartilage and blood building.
However, when it is in excess amounts, it carries over into the colon where microbes feed on it, and in the process, produce hydrogen sulfide, commonly referred to as the fart smell.
Some of the protein products that might contribute to this include:
- Protein shakes and smoothies: they tend to contain casein which tends to be problematic for most people.
- Whey, milk, yogurt, cheese: these contain a lot of lactose which is a major contributor to flatulence. It’s interesting to note that sixty-five percent of people are known to have issues digesting dairy, even though they are not lactose intolerant.
- Sugar alcohols (xylitol, sorbitol, and mannitol)
- High fructose corn syrup
- Carrageenan: it’s a food additive found in protein bars and shakes.
- Animal proteins: they tend to have sulfur, which goes a long way to contributing to the flatulence.
- Plant proteins like beans, soy an lentils: they contain short-chain carbohydrates which and acted on by the microbes in the gut hence producing gas that brings about flatulence.
What is the recommended amount of protein intake?
It is recommended that you take one gram of protein powder for every kilogram of your body weight.
That is to mean that if you weigh 200 pounds, you would take ninety grams of proteins. For persons who are involved in body strenuous activities, an extra ten pounds is allowed.
What should you do to reduce your flatulence?
- Cut down on your protein intake: it is important to stick to an intake of the recommended amount of protein intake.
- Increase in fiber intake: this is because the microbes are known to first feed on the fiber in the gut which consequently results in less production of the hydrogen sulfide gas. Such foods may include a baked potato with skin or brown rice.
- Find a substitute for dairy: if you notice that lactose or dairy bothers you, substitute their intake with lactose-free protein powder e.g. brown rice protein or whey protein isolate.
- Take probiotics: they should have strains of Bifidobacterium, Lactobacillus, and Streptococcus since they reduce symptoms of irritable bowel movements.
Passing some gas is a very normal thing to do. However, if you notice regular bloating, constipation and diarrhea, be sure to go for a checkup.
This is because other than producing toxic gas while feeding on the protein in your gut, the microbes may also produce toxic microbes.
These are known to bring about intestinal inflammation which may bring about intestinal issues like irritable bowel movements.
At the end of the day, it is up to you to either decide to own your flatulence occurrences or to simply cross your fingers and hope you squeak out a silent one.