So, you’ve started incorporating more protein into your diet, and suddenly you’re experiencing an embarrassing side effect: protein farts. 

Trust me, I’ve been there, and it’s not fun. But why does protein make you fart? And why do protein shakes make you fart even more?

Let’s dive into it. 🤿

So Why Does Protein Make You Fart?

Purple infographic with an image of a factory. The text displays: What Makes Protein a Gas Factory

Protein makes you fart because the process of breaking down protein-rich foods can produce excess gas, particularly if your body struggles to digest the proteins efficiently. 

Animal proteins, such as meat, eggs, and dairy, contain sulfur, while plant-based proteins, like beans and lentils, contain complex carbohydrates, both of which can lead to increased gas production when not properly digested.

Credits: Creatine Enjoyer

Animal Protein

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Animal proteins, like meat, eggs, and dairy products, can cause excess gas production when they’re not properly digested. 

Your body has to break down these proteins into amino acids, and sometimes it struggles to do so, which can lead to some pretty unpleasant smells. 😷

The Meat & Eggs Symphony

I remember when I first started working out and decided to increase my protein intake with meat and eggs. 🍳

I thought I was doing everything right, but I didn’t account for the fact that my body might have a hard time digesting all that extra protein. 

The result? 

Some pretty potent protein farts. 💨

The issue with meat and eggs is that they contain sulfur, which can produce hydrogen sulfide gas when broken down in your gut. This gas is what causes the unpleasant smell.

Dairy Air

Dairy products like milk, cheese, and yogurt can be another culprit behind protein farts. 

As much as I love a good cheese platter, I had to learn the hard way that my body isn’t a fan of digesting lactose.

For those of you who are lactose intolerant, dairy can be especially problematic, as your body struggles to break down the sugar and can produce excess gas in the process. 

Even if you’re not lactose intolerant, the high protein content in dairy can still lead to protein farts.

Plant Protein

Purple infographic with an image of a plant. The text displays: Plant Protein

You might think that plant-based protein sources like beans, lentils, and tofu would be the solution to your protein fart problem, but that’s not always the case. 

I remember when I tried switching to plant protein to reduce my protein farts, only to find that they persisted. 

The issue with plant protein is that it contains complex carbohydrates called oligosaccharides, which can be difficult for your body to break down. 

This can lead to excess gas production and, you guessed it, more protein farts. 💩

How to Deflate the Fart Balloon

Purple infographic with an image of a kid shooting a balloon. The text displays: How to Deflate the Fart Balloon

Alright, you know now where those stinky protein farts come from, but how do you exactly get rid of them?

#1 Taming the Protein Beast

When I first started experiencing protein farts, I realized I might be consuming too much protein. It’s important to find the right balance for your body. 

You should pay attention to how much protein you’re taking in and adjust accordingly. 

Make sure you’re not going overboard with protein supplements or a high-protein diet, as this could be the root cause of your protein farts. 🦨

Credits: Viral Amaze

#2 Swapping Your Protein Powders

Not all whey protein powders are created equal, and some types may cause more gas than others. If you’re lactose intolerant, it might be time to switch to a different protein powder. 

I found that using pea protein powder (which is a plant-based protein powder) contained essential amino acids and helped reduce my protein farts significantly. 

My advice is to experiment with different protein powders and eventually come up with some protein shakes that work best for you and your body.

#3 Enzymes: The Fart Whisperers

When I started taking a digestive enzyme supplement, I noticed a significant reduction in my protein farts. 

Digestive enzymes help break down the protein you consume, supporting healthy digestion and reducing intestinal gas. 

Look for a supplement that contains enzymes like protease, which specifically targets protein digestion.

Like Optimum Nutrition, for example.

#4 Herbal Remedies for a Quieter Rear Orchestra

To help combat protein farts, I started adding herbs like ginger, fennel, and peppermint to my diet. 

These herbs are known for their ability to support healthy digestion and reduce gas. 

Try incorporating them into your meals, brewing them as tea, or even taking them as supplements to help keep those protein farts at bay.

#5 When It’s More Than Just a Stinky Serenade 💩

If you’re still experiencing protein farts despite trying these tips, it’s important to consider whether an underlying digestive issue like irritable bowel syndrome (IBS) might be the cause. 

I recommend consulting with a healthcare professional to rule out any potential digestive disorders that could be contributing to your protein farts.

Are Protein Farts a Gas-tastrophe?

Purple infographic of a fart. The text displays: Are Protein Farts a Gas-tastrophe

While protein farts can be embarrassing and uncomfortable, they’re not usually a serious health concern. 🤒

However, they can indicate that your body is having difficulty digesting the protein you’re consuming, which could be a sign that you need to make adjustments to your diet or investigate potential digestive issues. 

Remember, everyone’s body is different, and finding the right balance for your protein intake might take some trial and error. 

Wrapping Up This Protein Fart Adventure

In short, protein farts can be managed by adjusting protein intake, exploring alternative protein sources (and flavors), using digestive enzymes, incorporating digestion-friendly herbs, and addressing any underlying digestive issues. 

Remember, everyone’s body is unique, so finding the right balance and approach to reducing protein farts requires some trial and error. 

Stay attentive to your body’s signals, and with time, you’ll find the solution that works best for you.


Protein can make some people gassy, especially when they consume more than their body can efficiently digest or when certain protein-rich foods trigger excess gas production.

Protein itself doesn’t necessarily make you poop more, but a high-protein diet may alter bowel habits due to changes in fiber intake or gut bacteria.

Protein itself doesn’t necessarily make you poop more, but a high-protein diet may alter bowel habits due to changes in fiber intake or gut bacteria.

Protein doesn’t directly make you poop. However, changes in diet, such as increased protein intake, can impact gut bacteria and bowel movements, leading to changes in poop frequency or consistency.