Protein Farts: What Causes Them (Plus 6 Tips to Make Them Stop)

Every food you eat is made of micronutrients (vitamins and minerals) and macronutrients (carbohydrates, protein, and fat). 

While all three macronutrients are essential for life, protein gets a lot of attention in the health and fitness space due to its effects on muscle synthesis[*]. 

However, protein does much more for your body than simply keeping your muscles strong and toned. In your digestive tract, protein breaks down into smaller components called amino acids.  These amino acids then enter your circulation and carry out the functions of your immune system, metabolism, and transport of nutrients. They also make up the building blocks of every tissue in your body[*].

For this reason, high protein diets (like keto or paleo) have become increasingly popular for overall health, as well as muscle-building. 

But here’s the deal; when people start consuming more protein, sometimes they begin to notice a lot more gas -- AKA protein farts. Aside from the general embarrassment, this can cause, it can also be pretty uncomfortable digestively. 

So how can you get in enough protein without this unfortunate side effect? First, let’s explore the common culprits for protein farts, and then we’ll tackle how to get rid of them. 

What Causes Protein Farts?

Too Much Protein

The primary reason you may experience gas when eating protein is that you’re consuming too much protein. 

When you eat protein, it enters your stomach then moves down into your small intestine, where it’s broken down into amino acids and absorbed. However, if you consume too much protein, some of it can reach as far as your colon -- where your gut bacteria can use it for food.

When the bacteria (AKA microbiota) in your colon digests protein, it causes the production of hydrogen sulfide gas. This makes you feel bloated and...well...gassy[*]. 

The first step to take if you’re noticing gas is to cut back on protein a bit. While this macronutrient is essential for health, it’s still possible to consume more than you need. 

Food Intolerances

Unlike a food allergy, which is a response by your immune system to a specific protein that it doesn’t recognize, food intolerance tends to be much less severe. However, in many cases, when you consume food that you have an intolerance to, the first symptoms of unease will come from your digestive system[*]. 

Common symptoms of food intolerance include stomach aches, cramps, bloating, foul-smelling gas, irritable bowels and sometimes nausea.

One of the most common food intolerances is lactose intolerance. Lactose is actually a carbohydrate, not protein, and it’s found in some whey protein powders. If you have issues digesting dairy, then consuming whey protein may cause gas[*]. 

Antinutrients In Plant-Based Protein

Plant-based proteins, especially legume-based varieties, may contain antinutrients that contribute to gas formation[*]. Antinutrients are naturally occurring compounds in plants that inhibit some of the functions of digestion. 

Whether you’re eating whole foods or protein powders that contain these antinutrients, you may notice that introducing more legume-based protein results in an increase in gas. 

Protein Farts: 6 Tips to Stop Them

Now that you have an idea of why you may experience protein farts let’s talk about some solutions.

1. Eat Less Protein

As mentioned above, if your protein intake is exceeding what your digestion can handle, then you may want to cut back a bit. High protein foods include eggs, meat, and dairy -- these are the ones that you don’t want to go overboard on. But don’t worry -- you can still reap all of the benefits that protein has to offer by consuming the right amount for your body.

If, however, you feel that you haven’t been surpassing your limit of protein, then you may want to try some of the following recommendations.