It’s doubtless that the kind of protein you’re selecting may very well be contributing to your exercise farts—and to the gorgeous pungent odor of them too. That’s as a result of some common high-protein meals (like meat and eggs) are wealthy in sulfur, which may flip into smelly gasses when it ferments within the intestine. Or you could be consuming one other ingredient alongside along with your protein supply that your physique has hassle totally digesting, resulting in additional fermentation and particularly rancid rips. Listed here are some frequent ones to bear in mind.
Lots of people flip to dairy merchandise—whether or not we’re speaking whey or casein powders or entire meals like cottage cheese—as a handy means to soak up extra protein. However they’re additionally a few of the extra frequent causes of room-clearing farts, due to the sugar lactose.
That’s why lots of people equate ingesting protein shakes with intestinal gasoline, Dr. Applegate says: “Some whey protein accommodates lactose, and that may be troublesome to digest for somebody who’s illiberal.” If that’s you, the milk sugar can sit in your intestine the place micro organism feast on it, inflicting extra, smelly gasoline and bloating. And relying on the model and the way it’s made, some whey protein powders might find yourself with extra lactose than others.
Lots of people have hassle digesting and absorbing lactose; some estimates counsel that that is the case for as much as 68% of the world’s inhabitants. And whereas lactose intolerance may cause a number of digestive points in some folks, others might not even notice they’ve an issue absorbing it—till, say, they begin slugging again extra whey shakes and spot they’re bloated, farty, and gassy extra typically than earlier than, sports activities nutritionist Marie Spano, MS, RD, CSCS, tells SELF.
Sugar alcohols—chemical substances which are added to meals to make them style candy with out including as many energy as precise sugar or resulting in blood sugar spikes—are a standard ingredient in quite a lot of protein bars, Spano says. The issue is that our our bodies aren’t in a position to totally digest and take up them, Cummings explains: They find yourself sitting round in your intestine, feeding micro organism and producing extra gasoline and bloating (and doubtlessly even triggering diarrhea).
“Maltitol, sorbitol, mannitol, and xylitol are sugar alcohols that may improve gasoline and bloating, and a few persons are extra delicate to it than others,” Spano says. Even comparatively small quantities—like only one protein bar—may cause issues for some folks, she says.
Lots of people flip to fiber-rich grains and legumes nearly as good sources of plant-based protein, however they arrive with a doubtlessly farty draw back: An excessive amount of fiber may cause gasoline, Cummings says. This may be very true should you’re delicate to FODMAPs, a sort of carbohydrate that tends to linger undigested within the intestine, the place it ferments and results in gasoline and bloating. Beans and lentils, frequent in some vegan protein bars, typically comprise these extremely fermentable carbs.
Some protein bars additionally comprise added fiber—typically listed as inulin or chicory root within the ingredient record—that may trigger abdomen points for some folks. That is truly thought-about a prebiotic, which suggests it ferments within the intestine and feeds wholesome intestine micro organism. However an excessive amount of in a single sitting could be a downside. “The micro organism in our intestine munch on it, and as soon as they break it down, the byproduct is gasoline,” Spano says. Some protein bars comprise practically half the advisable quantity of day by day fiber in only one serving, so it may be simple to eat an excessive amount of with out even realizing it. (Lots additionally comprise each added fiber and sugar alcohols, making for a very putrid one-two punch.)