What Causes Protein Farts and How Can You Prevent Them?

Some people following a high-protein diet report experiencing more frequent and smellier farts due to their diet, also known as protein farts. In general, farting (medically known as flatulence) is a normal process that happens as food and gas move through the digestive tract. Some protein-rich foods may cause extra gas, but it's likely not the protein itself causing your farts.

Several factors can lead to an increase in flatulence, and there are a few ways to reduce and manage excess farting.

What Causes Protein Farts?

You may notice that increasing your protein intake comes along with an unwanted symptom: extra farting.

In general, farting happens for two reasons. One is when excess air is swallowed, it creates extra gas in the digestive tract. The other is when foods pass through the small intestine undigested and then are broken down by bacteria in the large intestine, releasing gas.

When it comes to protein farts specifically, there isn't much evidence to suggest that it's the protein itself causing the extra farts. Rather, experts suggest it's likely another compound in the type of protein that you're selecting.

For example, protein-rich foods like beef, eggs, pork, fish, and poultry are rich in sulfur—which the gut bacteria turns into hydrogen sulfide, a foul-smelling gas resembling rotten eggs. This gut fermentation process can make for odorous farts.

Also, manufactured protein sources like protein shakes, powders, bars, or supplements sometimes contain another common ingredient that the body may have trouble fully digesting, leading to additional (and foul-smelling) farts. Here are some of those ingredients to look out for:

• Lactose (if you have lactose intolerance)
• Sugar alcohols like xylitol, sorbitol, and mannitol
• Fiber
  

Are They Normal?

Flatulence is a normal part of the digestive process.

Experts say farting between 10-18 times per day (or even slightly more) is considered to be normal. Any noticeably smelly farts are typically the result of a particular food you've consumed, as bacteria in the large intestine can release sulfur during the digestive process.

While experiencing protein farts or excessive farting may be uncomfortable or bothersome, it's typically not a cause for concern.

How To Prevent Protein Farts

There are a few fairly simple ways that experts recommend to prevent protein farts—and farting in general.

Dietary Changes

Your diet and eating patterns play a big role in your digestive health. For this reason, healthcare providers often suggest dietary changes to help reduce farting and related symptoms.

Specific to protein farts, consider starting by investigating the protein source you're currently consuming. If lactose seems to be causing your protein farts, try making protein shakes with water or a dairy-free milk. You could look for products using whey protein isolate, as these don't contain as much lactose—or opt for a plant-based protein powder.

To reduce excessive farting overall, experts recommend reducing or eliminating the following:

• Cruciferous vegetables like broccoli, cauliflower, and cabbage
• Legumes like black beans
• Starches like potatoes, wheat, and corn
• Lactose
• Carbonated drinks
• Chewing gum and hard candies
• FODMAPs, which are certain foods high in carbohydrates that don't digest well

You can also try eating and drinking more slowly, which can help eliminate additional gas bubbles in the digestive tract. Consider taking a 15-minute post-meal walk to keep the digestive process moving, which research has shown helps improve farting.

Over-the-Counter Options

Several different types of over-the-counter (OTC) medications might alleviate protein farts and related digestive symptoms.

Here are some of the options to look for:

• Simethicone: Products containing this ingredient, like Gas X or Alka-Seltzer, can reduce bloating and may potentially cut down on farting by breaking up the gas bubbles in the digestive tract.
• Alpha-galactosidase: Found in medications like Beano, this enzyme helps break down carbohydrates that are poorly digested—relieving farting and related symptoms.
• Bismuth subsalicylate: As the main ingredient in Pepto-Bismol, bismuth subsalicylate is used for a variety of digestive symptoms and may help reduce farting.
• Enzyme lactase: These medications, like Lactaid or Dairy Ease, are meant to help people with lactose intolerance digest foods with lactose and might help prevent protein farting related to lactose.
• Digestive enzyme blend: If you're sensitive to FODMAPs, consider taking a digestive enzyme blend like FODZYME. This product contains ingredients like fructan hydrolase, lactase, and
  alpha-galactosidase that target and break down FODMAPs, making them easier to digest. Although FODZYME is available over-the-counter, you may want to talk to your healthcare provider before trying it as a treatment for FODMAP sensitivity.

Supplements

Several supplements are marketed for digestive health and symptoms like bloating and flatulence. A few that may have a positive impact on excessive farting include:

• Probiotics: These live microorganisms help balance beneficial bacteria into the gut microbiome, which supports your gut and overall health. In some cases, probiotics might help calm excessive gut fermentation and reduce increased farting.
• Ginger: In traditional medicine, ginger root has been used to soothe digestive symptoms and reduce gas. While it seems to be a promising aid for gastrointestinal conditions, more research is needed on how it affects flatulence.
• Peppermint: This herb has been studied for its effects on digestive issues, and some research shows peppermint oil in capsule form can help relieve irritable bowel syndrome (IBS) symptoms, including gas.
• Activated charcoal: Charcoal tablets are sometimes marketed for gas prevention, but the evidence around their efficacy for this purpose is mixed. Check with a healthcare provider before trying this option.

Dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA) in the same way that medications are, so it's worth asking a healthcare provider before trying any for digestive concerns.

Lifestyle Adjustments

Making some small tweaks to your daily routine could also be beneficial for reducing protein farts. A few habits that can support your digestive health include:

• Manage stress levels: Research shows that stress can affect the digestive system, potentially contributing to uncomfortable symptoms like protein farts.
• Keep moving: Increasing your physical activity levels, like walking or doing light stretching daily, can help relieve and prevent excessive farts.
• Consider the timing of your protein intake: Chugging a protein shake or quickly eating a protein bar before a workout may not be optimal for the digestive process. Studies suggest that protein appears to have the same effect pre- and post-workout, so try eating your protein after an exercise session to cut down on farting.

When To See a Healthcare Provider

Remember that farting more than a dozen times per day is generally considered to be normal.

However, if you're routinely experiencing excessive farts that seem to be related to protein intake, it may be time to check with a healthcare provider. You should also consider visiting your provider if the farting is bothersome, changes suddenly, or comes along with the following symptoms:

• Stomach pain
• Heartburn
• Nausea or vomiting
• Diarrhea or constipation
• Fever
• Unexpected weight loss
• Oily, smelly, or bloody stools
  

The healthcare provider will typically ask about your medical history and perform a physical exam. They may order additional tests, like imaging scans, to get a better look at your digestive tract.

The provider will want to rule out underlying health conditions that can contribute to excessive farting and bloating, like irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), celiac disease, lactose intolerance, and more.

Once they make a diagnosis, they can discuss the next steps with you and provide a treatment plan if needed.

A Quick Review

Increasing your protein intake may come along with protein farts—or an increase in smellier farts. Evidence suggests the root cause of protein farts may be compounds like sulfur in protein-rich foods and additives used in protein powders, drinks, and other supplements.

While farting in general is normal, see a healthcare provider if you're experiencing excessive protein farts, particularly if they come along with other symptoms like stomach pain, fever, or bloody stools.