{"id":217604,"date":"2020-02-17T03:00:40","date_gmt":"2020-02-17T08:00:40","guid":{"rendered":"https:\/\/formnutrition.com\/us\/inform\/protein-bloating\/"},"modified":"2020-02-19T01:29:43","modified_gmt":"2020-02-19T06:29:43","slug":"protein-bloating","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/protein-bloating\/","title":{"rendered":"How to Beat Protein-Related Bloating"},"content":{"rendered":"

Gas is a perfectly normal consequence of digestion. The average adult passes it between 13 and 21 times a day. For those of you sitting on the latter half of that spectrum, or indeed surpassing it (i.e. regularly experiencing bloating and discomfort), there could well be something to address in your diet.<\/span><\/p>\n

Any number of dietary blind spots could be the cause of persistent bloating. And of course, it\u2019s hard to ignore the fact that the issue is particularly prominent among those who regularly consume liquid meals and protein shakes. Needless to say, cheap whey protein supplements will do few favours for your gut, 1) because the number of us suffering from lactose intolerance is largely underestimated and 2) because they\u2019re often packed with unseemly additives including sugar alcohols, inulin and other added fibres.\u00a0<\/span><\/p>\n

But gastrointestinal issues like bloating may not necessarily tied to the type of protein you consume, but how you consume it. The act of gulping down shakes, smoothies or meal replacements without chewing could well be at the roots of regular bloating. Chewing activates the first stage of digestion by activating digestive enzymes. It also prepares the gut by releasing gastric secretions and enzymes that help to break down what\u2019s coming in. What you\u2019re essentially doing when you chew (aside from breaking down food into swallowable chunks) is sending a signal that food is coming in, rather than water.\u00a0<\/span><\/p>\n

Which isn\u2019t to say that you have to give up your shake or smoothie habit. Though meals made up of whole foods here and there is advisable, the simple act of chewing while consuming a smoothie releases the saliva enzymes which trigger better digestion. You might also try consuming them with a straw, as swallowing excess air while sipping has also been linked to bloating.<\/span><\/p>\n

Got that covered? Here are some more top tips to beat the bloat:<\/span><\/p>\n