Protein Powder That Doesn’t Cause Bloating and Gas

If you’ve ever experienced bloating or gas after consuming protein powder, your gut probably didn’t agree with certain ingredients.

Not only are protein powders highly processed, but they often contain fillers, gums, emulsifiers, and other additives that our digestive systems don’t know what to do with.

Add sugar alcohols, artificial flavors, and synthetic sweeteners to the mix, and your ‘healthy’ protein powder is a bloat-inducing cocktail for your gut.

What’s in Protein Powder That Causes Bloating and Gas?

Before jumping into the best products, knowing what protein powder triggers bloating and gas is a safe bet. Be mindful when consuming:

Food Additives

Often added for better texture and product integrity, common protein powder additives include guar gum, acacia gum, cellulose gum, acesulfame potassium, carrageenan, dextrin, dextrose, erythritol, “natural” flavors, maltodextrin, and soy lecithin. 

While these ingredients aren’t necessarily bad, they’re often hard to digest and linger in your gut for longer, feeding gut bacteria and producing gas.

Artificial Sweeteners

Artificial sweeteners in protein powder can cause bloating and gas. Sucralose, saccharin, and aspartame are common artificial sweeteners that are notorious for causing stomach discomfort, as well as a host of other health concerns.

Studies show these synthetic sweeteners can lead to specific shifts in the gut’s microbiota, which contributes to digestive symptoms like bloating and gas.^[1]

Sugar alcohols like erythritol, xylitol, and maltitol can add calorie-free sweetness to a product, but studies have shown that these sugar alcohols contribute to “significant osmotic diarrhea and flatulence.”^[2]

Dairy-based Protein

Dairy-based proteins like whey and casein can cause gas and bloating, especially for those with lactose intolerance or sensitivity to dairy products. Additives aside, whey concentrate is often more problematic than isolate due to its higher lactose content.

A substantial meta-analysis showed that 68% of the global population has lactose sensitivity.^[3] While most whey protein isolates are almost entirely lactose-free, research indicates most people stand to gain from a plant-based option. 

Gluten

Although gluten–a protein found in grains like wheat, rye, and barley–is rarely a primary source of protein in most products, it can be hidden in protein powder due to cross-contamination when manufactured. 

Those consuming a gluten-free diet, like individuals with celiac disease or IBS, should ensure they’re buying food products made in gluten-free facilities. Even small exposure can trigger bloating and gas symptoms in certain people. 

Fiber

Some protein powders have higher fiber content. This is common with vegan protein powders with many plant ingredients. But it can also be due to added prebiotic fiber, like inulin.

To minimize bloating and gas, choose protein powders with simple and concise ingredient lists, free from artificial ingredients, sugar alcohols, and fillers. In many cases, a complete vegan protein powder, like pea and rice protein, is easier to digest and provides a robust amino acid profile.

Best Vegan Protein Powders That Don’t Cause Bloating or Gas

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There are several protein powders designed with minimal, real-food ingredients that don’t cause bloating or gas. Some of them use stevia leaf or monk fruit extract for sweetness, while others use real sugar. 

Ora So Lean & So Clean

Truly devoid of fillers, gums, and additives, So Lean & So Clean is Ora’s flagship protein powder product that’s marketed as a “bloat-free protein powder for sensitive stomachs.”

This certified organic, non-GMO, and vegan protein powder is made with Ora’s Protein, Superfood, & Greens Blend which provides a host of healthy ingredients. 

Pea and rice are the primary protein sources, along with blueberry, blackberry, turmeric, strawberry, acai, kale, and broccoli (among others) for the superfoods and green.

So Lean & So Clean comes in 4 flavors: Vanilla, Chocolate, Vanilla Chia, and Unflavored. They are all sugar-free and sweetened with stevia and monk fruit extract, except for the unflavored option which is as clean as a gets.

Ora also third-party tests its products for heavy metals and contaminants, adding to the brand’s commitment to purity.

Other reviews claim that Ora is “the only protein powder that hasn’t left me painfully bloated, nauseous, and diarrhetic.” So if you have a sensitive gut when it comes to protein powder, So Lean & So Clean could be your ally.

Find it on Amazon

Truvani Plant-based Protein

Also near the top of the podium for the cleanest protein powder, Truvani Plant-based Protein uses as few ingredients needed to produce a premium, healthy protein supplement.

Low in sugar and stevia-free, Truvani uses monk fruit extract for a bit of sweetness in each of its nine unique flavors. My favorites are peanut butter, pumpkin spice, and banana cinnamon.

The protein blend is made from pea, pumpkin seed, and chia seed protein concentrates. And each flavor option has its unique set of ingredients for taste. 

The unflavored option has only those three ingredients, while the matcha adds a bit of vanilla, monk fruit, and green tea powder for six total ingredients.

Truvani is one of the few brands that’s stamped as a certified gluten-free protein powder. It’s also certified organic, vegan, and non-GMO verified.

Find it on Amazon

Wholier Organic Plant Protein

Wholier Organic Plant Protein is another premium-grade protein powder that is positioned as a bloat-free product. Reviews support this claim stating that it “doesn’t cause bloating, gas, etc.”

Although Wholier Organic Plant Protein has 14 ingredients, none of them are artificial or unnecessary additives. The product contains a diverse blend of protein sources, including brown rice, yellow pea, flaxseed, pumpkin seed, and sunflower seed protein.

Wholier is flavored with 2g of organic coconut sugar, monk fruit extract, cacao powder, ground cinnamon, vanilla extract powder, and Himalayan salt. This makes it a stevia-free protein powder that’s well-liked for its natural, delicious flavor.

This vegan protein powder contains a modest amount of prebiotic fiber (5g per serving) with the addition of psyllium husk and green banana for improved digestion. It’s also slightly higher in fat (5g per serving).

But all-in-all Wholier Organic Plant Protein is a clean, nutritionally-dense protein powder that’s free from bloat-causing gums, gluten, emulsifiers, sugar alcohols, or artificial sweeteners.

Find it on Amazon

Orgain Simple Protein

The popular brand Orgain responded to the call to create a cleaner product that’s free from stevia, sugar alcohol, and other unwanted additives. The response unveiled Orgain Simple Protein, a delicious tasting, digestion-friendly product.

The protein blend in this all-organic product contains pea protein, peanut flour, pumpkin seed protein, almond protein, and chia. It’s sweetened with coconut sugar, which has a lower glycemic index compared to cane sugar, among other benefits.^[4] 

Not only have I ranked Orgain Simple Protein as one of the best-tasting vegan protein powders, but it’s a clean product that’s easy on the gut. I consume it regularly in smoothies and enjoy its malty, naturally-sweet flavor and creamy, velvety texture.

Available in three flavors-Creamy Vanilla, Creamy Chocolate, Peanut Butter-there’s an option for everyone’s taste buds. But all of them are fantastic and worth trying.

It’s a complete protein with all nine essential amino acids, and it’s also gluten-free, non-GMO verified and certified organic. Although it contains “other natural flavors,” which is a bit ambiguous, Orgain Simple Protein checks all the boxes for me.

Find it on Amazon

Garden of Life Sport Protein

If you’re looking for a clean protein powder that’s high in BCAAs and other recovery-enhancing ingredients, Garden of Life Sport Protein is an upper-echelon choice. 

It contains 5.5g of BCAAs per serving, along with 5g of glutamine and glutamic acid, which is designed to support muscle repair and reduce soreness after vigorous exercise. 

As a proper sport-performance protein powder, a two-scoop serving packs 30g of protein. Sweetened with organic stevia leaf, there is only 2g of sugar. It says it’s keto, but with the sugar and 6g of carbs, I would argue that it’s not.

The product is entirely certified organic, providing a nutritionally dense blend of U.S.-grown peas, garbanzo beans, navy beans, lentils, and cranberry seed protein. That may sound like a lot of fibrous foods, but one full serving has just 3g of fiber.

Garden of Life Sport’s muscle recovery blend is high in antioxidant-rich ingredients like tart cherries, apples, turmeric, goji berries, and blueberries, which are designed to promote faster recovery.

Lastly, there are 2 billion CFU of probiotics per serving, which is another welcomed addition to improve recovery while mitigating bloating and gas during digestion.

Find it on Amazon

Sunwarrior Warrior Blend Unflavored

Warrior Blend protein powder from Sunwarrior is another athlete-minded option that delivers an abundance of vegan BCAAs from a simple, all-organic protein blend made from pea, hemp, and goji.

Warrior Blend is a mainstream product that you find just about anywhere. But unlike most mainstream protein powders, it contains fewer ingredients and packs a nutritional punch.

With zero sugar and zero carbs, it’s one of the best keto protein powders and one that’s truly diabetic in that it won’t elevate blood sugar levels. 

Sunwarrior is a truly ethical brand that invests in third-party testing for purity and sustainability. All of its protein powders are tested for heavy metals, BPA, and other potential toxins.

It’s important to note that only the unflavored version of this Sunwarrior Warrior Blend strictly meets the above criteria for not causing bloating or gas. 

The other flavored options contain organic guar gum, which is probably not an issue for most people, but it’s still an additive to be conscious of when trying this product.

Find it on Amazon

What Bloat-Free Protein Powders Do You Recommend?

These are just a handful of some of my favorite products. I find these to be the best protein powders that do not cause gas, bloating, or digestive distress.

But everyone is different and has their own preferences. Is there a bloat-free, gas-free protein powder that you’d recommend? Drop a comment below or contact me directly with your input.

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About The Author

This review was conducted by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References

1. Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. Erratum in: Adv Nutr. 2020 Mar 1;11(2):468. PMID: 30721958; PMCID: PMC6363527.
2. Mäkinen KK. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. Int J Dent. 2016;2016:5967907. doi: 10.1155/2016/5967907. Epub 2016 Oct 20. PMID: 27840639; PMCID: PMC5093271.
3. Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterol Hepatol. 2017 Oct;2(10):738-746. doi: 10.1016/S2468-1253(17)30154-1. Epub 2017 Jul 7. PMID: 28690131.
4. Saraiva A, Carrascosa C, Ramos F, Raheem D, Lopes M, Raposo A. Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health. 2023 Feb 19;20(4):3671. doi: 10.3390/ijerph20043671. PMID: 36834366; PMCID: PMC9964017.