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For most men who are active in the health and fitness community, protein is a huge source of their diet. Trouble is, the more protein you consume, the worse your protein farts become. It's a cruel reality, but an unavoidable one. Truth is, you'll never be able to fully get rid of protein farts — that's just the way the protein cookie crumbles — that said, there are definitely simple tricks to lessen the flatulence, both in frequency and smell.
For starters, it's important to determine that the protein is, in fact, the cause of the farting. Kate Scarlata, author of The Low-FODMAP Diet Step by Step, explains that while passing some gas is totally normal, you should immediately contact your physician if you notice bloating, diarrhea, or constipation.
Additionally, Scarlata explains that the gut microbes that feast on protein also produce small amounts of toxic metabolites, which have been linked to gastrointestinal issues like IBS. Permitting both of those possibilities have been eliminated, you're safe to blame the protein. OK? Now, how do you cut down those protein fart blues?!
Scarlata explains that you should limit your protein intake to the recommended 1 gram per kilogram of body weight — if you were 200 lbs, that would be 90 grams of protein. That said, don't overdo it, especially if you're a high-endurance athlete/weight-lifter. You can also off-set the farting by eating more fiber, i.e baked potatoes with the skin, brown rice, or quinoa. Scarlata says, "Our gut microbes prefer eating the fibers that arrive in the colon from these foods first and will create less hydrogen sulfide gas."
As a last stitch effort, you can lessen your lactose and dairy intake. This can be as simple as swapping out your normal protein powder for lactose-free option. This Core Power Protein Elite option on Amazon has kick-ass reviews and can be delivered straight to your door each month.
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