Protein Powder Market Grows 25% But Gut Health Concerns Rise

Protein powder has long been a staple in the supplement market, with a significant share of the overall protein supplement market valued at $5.83 billion in 2022 globally. While it offers a convenient way to meet protein needs, there is growing concern about its potential impact on gut health. Registered dietitian Abbey Sharp notes that while most Americans are not deficient in protein, there are numerous benefits to consuming 25 to 30% of daily calories from protein, including feeling full, building muscle mass, supporting weight loss, and improving hair, skin, and nail health.

However, as more people incorporate protein powder into their diets, reports of stomach issues such as bloating and gas have increased. Registered dietitian and professor of nutrition at NYU, Ethan Balk, suggests that whey protein, which is derived from dairy, could be a common culprit due to lactose intolerance. Sharp recommends switching to whey protein isolate, but cautions that it may still cause issues for some individuals. In such cases, plant-based protein powders or probiotic supplements may be beneficial.

Other ingredients in protein powders that could irritate the stomach include fermentable fibers like inulin and carrageenan, gums and thickeners like xanthan gum, and sugar alcohols. Sharp advises looking for protein powders without these ingredients and opting for sweeteners like monk fruit extract, which are gentler on the stomach.

Sharp also emphasizes the importance of not overdoing protein powder consumption to the point where it displaces other nutrient-rich foods. A lack of fiber from sources like whole grains, legumes, fruits, and vegetables can lead to stomach issues, regardless of protein powder intake. Sharp recommends consuming a serving of protein powder daily, combined with other lean protein sources, to avoid displacing essential nutrients.

Both Sharp and Balk agree that consuming too much protein too quickly can overwhelm the gut, leading to discomfort. Protein powders can slow gastric emptying, causing the protein to linger in the stomach and resulting in bloating and gas. Sharp explains that drinking a protein shake quickly can overwhelm the gut, unlike eating a steak, which takes longer to consume. Balk advises slowing down the consumption of protein shakes and breaking up protein intake throughout the day to reduce stomach distress.

In summary, while protein powder offers a convenient way to meet protein needs, it is essential to be mindful of its potential impact on gut health. Consumers should consider the ingredients in their protein powder, ensure they are consuming enough fiber, and avoid overwhelming their gut with too much protein too quickly. By taking these steps, individuals can continue to benefit from protein powder while minimizing potential stomach issues.