If you have a sensitive stomach or are new to plant proteins, you may be wondering whether or not pea protein powder causes gas and bloating before adding it to your diet. Many believe that because it is made from peas, a high fiber legume, that pea protein does cause gas. However, this isn't necessarily true and intestinal side effects may actually depend on the purity of the protein ingredient, the dose consumed and/or added ingredients in the final protein powder.

In this article, you'll find out whether or not all pea protein powders cause flatulence and how to find a clean pea protein that doesn't give you gas. 

Pea Protein Purity and Fiber Content 

Is the fiber content of pea protein giving you gas? While field split peas are known to be rich in fiber, pea protein isn't always high in fiber. 

Field peas start at 21-22% protein but the resulting protein powder can have anywhere from 35% to 85% protein, depending on how much of the starch and fiber content are removed by the manufacturer. 

So the purity of a protein ingredient will determine how much starch and fiber are present in the final powder. Naturally, the higher the protein content, the less fiber and starch remains. 

In other words, the higher the pea protein purity, the less fiber and less likely it will cause gas and bloating. When shopping for pea protein, ask the manufacturer what protein concentration or purity the pea protein has. You can also check the fiber content listed in the Nutrition Facts. 

Growing Naturals uses an 80% pea protein ingredient in our line of Pea Protein products. The resulting fiber content is 0g per serving. 

Pea Protein Added Ingredients

Another reason you might think pea protein causes gas is due to certain added ingredients in the product you are using or thinking of using. If you have a sensitive stomach, then things that wouldn't normally cause gas to someone else might make your stomach churn. 

Here are examples of added ingredients found in some (but not all) pea protein powders that may be associated with side effects in those with sensitive stomachs:

• Artificial Sweeteners and/or Sugar Alcohols. While these types of sweeteners provide less calories per gram than natural alternatives, they are known for their intestinal side effects like gas, bloating and diarrhea, especially when consumed in high quantities. 
• Most common sugar alcohols: sorbitol, xylitol, erythritol, isomalt, maltitol
• Most common artificial sweeteners: saccharin, sucralose, acesulfame K (Ace-K)
• Natural Sweeteners like fructose are known for intestinal side effects especially in those with IBS
• Gums such as guar gum or acacia gum. While these are natural and safe ingredients to consume, gums are classified as fibers. Gums are typically added in very minimal quantities to products for functional purposes--that is, to help a product have a smoother mouthfeel. Due to the small dose used, they don't typically cause side effects in healthy individuals.
• Added fibers such as inulin, chicory root, psyllium, flaxseed powder, methylcellulose, etc. are added with the intent of boosting the fiber content of the powder. 
• Added fruit or veggie powders may be added with the intent of giving the powder a nutritional boost. However, they certain fruit and veggie powders may also be good/rich sources of fiber or various types of FODMAP carbohydrates like fructose that people with sensitive tummies (like IBS) are trying to avoid.

Check the list of added ingredients in your pea protein powder for any of these and ask the manufacturer if they can tell you the dose used in the product. Everyone's tolerance to these ingredients will vary from person to person. Certain ingredients may be tolerable in small enough doses but others may not be. You know your tummy best.

Growing Naturals' original pea protein does not contain any added sugars or ingredients--it is simply clean protein powder with ZERO added ingredients. 

Pea Protein and FODMAPs

If you suffer from IBS or have a sensitive stomach, you may already be familiar with the term FODMAPs. FODMAPs are a group of fermentable carbohydrates that are known to trigger symptoms in individuals with IBS or other digestive issues. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates are poorly absorbed in the small intestine and are fermented by bacteria in the large intestine, leading to symptoms such as bloating, gas, abdominal pain, and diarrhea. 

Does Pea Protein have FODMAPs?

Pea protein contains some Galacto-oligosaccharies (GOS) which are a type of FODMAP. However, both the purity of the protein as well as the dose consumed may determine tolerability and/or resulting side effects. This could be yet another reason why pea protein is associated with gas and bloating.

Ask the manufacturer if they have ever tested the FODMAP content of their pea protein. 

Growing Naturals Original pea protein has been tested to be low-FODMAP at a maximum of 2 scoops per day. So for people with IBS, GN's pea protein may be consumed as part of the low-FODMAP diet without associated symptoms at a dose of up to 2 scoops (30g protein total). 

Bottom line

As you can see, while pea protein powder is often thought to cause gas and bloating due to its fiber content, the actual side effects depend on the purity of the protein, the dosage consumed, and any added ingredients. For individuals with sensitive stomachs, selecting a high-purity pea protein with minimal additives can help mitigate these gastrointestinal issues.

 

Written by: Scarlett Full, in-house Registered Dietitian

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