Why Protein Powder Causes Bloating (And How to Avoid It)
Learn what causes protein powder bloating, from low-quality whey to lactose intolerance, and how choosing a high-quality protein can improve digestion and comfort.
We have all been there. You grab a new protein powder, excited for a flavor change now that your old tub is empty. You mix up your first shake, feeling optimistic, only to realize minutes later that your stomach feels distended, uncomfortable, and gassy. You may even feel nauseated or need to rush to the bathroom. Suddenly, the thought of your next shake is anything but appealing.
Protein bloating is surprisingly common, but it is not normal. A high-quality protein powder should not leave you feeling miserable. You should feel satisfied, fueled, and ready to go about your day, not uncomfortable or embarrassed.
So what actually causes bloating from protein powder? In most cases, it comes down to one of three factors.
Low-Quality Protein Powder
Many people immediately assume lactose intolerance is the issue when a protein shake upsets their stomach. While this can be true for some individuals, it often does not explain the full picture. If lactose were the main problem, you would likely experience the same symptoms when consuming other dairy products like yogurt, which typically contains more lactose than whey protein.
The real issue is often the quality of the protein powder itself.
Many brands label their product simply as “whey protein concentrate” without specifying the actual protein content or grade. This allows manufacturers to use extremely low-quality forms such as WPC34, which contains only 34 percent protein and a high amount of fillers, fats, and lactose. These extra components are what frequently lead to bloating, gas, and digestive distress.
Higher-quality options, such as WPC80, contain significantly more protein and fewer unwanted fillers. Select Protein clearly lists WPC80 on the label, so you know exactly what you are consuming. If a brand is not transparent about the quality of its protein sources, that is a red flag.
Lactose Intolerance
Most people with lactose intolerance are already aware of it based on their reactions to milk, ice cream, or other dairy foods. It is rarely something people “discover” for the first time through protein shakes alone.
If you are lactose intolerant, choosing a protein powder with minimal lactose is key. Select Protein contains very low lactose and is often well tolerated by individuals with mild sensitivities. For those who want to be extra cautious, PEScience also offers sample options so you can assess tolerance before committing to a full tub.
For anyone with more significant lactose intolerance, a dairy-free protein option like Select Vegan is an excellent alternative.
Dairy Allergy
A true dairy allergy is different from lactose intolerance and typically causes reactions to a wide range of dairy products. If you experience digestive issues even with a high-quality, low-lactose protein powder, a dairy allergy may be the underlying cause.
In these cases, plant-based proteins such as pea protein are often the best option. Select Vegan provides a high-quality vegetable protein blend that avoids soy and prioritizes digestibility, making it a preferred choice for those with dairy sensitivities.
Finding the Right Protein for You
Protein bloating usually falls into one of these three categories, listed from most to least common. If the issue is low-quality protein or mild lactose intolerance, switching to a transparent, premium protein like Select Protein can make a noticeable difference. Many people find that once they eliminate poor-quality fillers, their bloating disappears entirely.
Quality protein should be easy to digest, fully absorbed, and enjoyable to consume. With industry-leading whey and milk protein isolate blends, PEScience is committed to making protein accessible for even sensitive individuals.
If you are tired of protein shakes that leave you feeling uncomfortable, it may be time to upgrade your protein and truly #SelectTheBest.