What do I suggest for digestion if protein shake causes problems to stomach?

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Had a client ask me this and I tried to give her the best possible answer. In such little time, I went by typical experiences because her question could be coming from different angles.

Digestion issues with protein shakes and other supplements can happen for several different reasons.

In the most basic, protein has two different types. Whey and Casein and of course there are many other out there as well and nowadays many protein shakes have a blend of 5 plus types of protein. I guess the most basic thing to say is that we have two types, slow digesting and fast digesting, whey being fast digesting.

Whey protein powder is easily digestible and quickly absorbed by the body.

It shouldn’t cause you any troubles with digestion unless of course, you are lactose intolerant or have celiac disease in which case you’d look for a gluten free protein shake. Also make sure that you aren’t taking a casein protein shake all the time which is slow digesting and can further cause problems especially if you are lactose intolerant.

For my recommend dairy free and glutten free protein shake click here.

If you are having releasing bowel movements, maybe not going as often, you may just need to add some insoluble fiber into your diet.

This is especially true when you’re on a low carb high protein diet or ketogenic diet.

I was guilty of this when I first started mixing up my diet plans, so what I do is that I take about two to three teaspoons or about 10 grams of phyllium husk daily.

Click here to checkĀ out my favorite supplements article where I recommend all my favorite supplements including phyllium husk.

Typically, I add it to a tiny protein shake that I take with my coffee. I call it my coffee shake. So I make my coffee, usually without sugar since protein shakes are typically sweet and artificially flavored, and I add coconut oil or a splenda depending on what diet I’m on.

This helps me keep regular and leaves my stomach digesting well.

Another reason you may be having digestion problems may be sugar alcohols.

Sugar alcohols are not exactly going to get you drunk, they are used as a sweetner and are used to help people go to the bathroom regularly, or too often. It all depends on your tolerance. This is mostly a case when eating protein bars.

My suggestion is to not completely blame one thing. Know your body, keep notes, and figure out what works for you. If you are lactose intolerant or sensitive to glutten, get a lactose and gluten free shake.

If you are not lactose intolerant, add some fiber to your shake.

Make you are drinking plenty of water, high then usual, when on a high protein diet.

Also make sure you give your body time to adapt.

Maybe you aren’t used to drinking protein shakes. I know this happens to me with milk. If I don’t drink whole milk for a while, when I drink it again, I get all kinds of digestion issues. But after that 1st and second day, my stomach adapts and the issues stop.

Do your research, try different things, and keep track of your feelings.

I hope this helps.

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