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Protein Sources That Don't Cause Gas

Protein is an essential component of a healthy diet. The body uses protein in a number of ways, such as building and repairing of muscle tissue, healthy bones, cartilage, skin, and even blood. The body also uses protein to create vital enzymes and promote normal hormone production. For this reason, you might be tempted to assume that the more protein you consume, the healthier and stronger you will be; however, the truth is your body can only absorb a certain amount of protein. It is when you consume too much protein that you experience intestinal gas, in addition to excess calcium excreted in the urine.

  1. Fresh Eggs

    • Fresh eggs are not likely to cause intestinal gas.

      Fortunately, there are many sources of protein, such as eggs, that are simply not high enough in protein to make you gassy. Be aware, however, that old or rotten eggs can create a tremendous amount of gas; the same is true of expired Egg Beaters. For this reason, you should pay attention to expiration dates and avoid consuming eggs you suspect to be "off."

    Lean Meat

    • For most people, no more than 6 oz. of lean protein per day is recommended.

      While any source of protein can cause gas when consumed in excess, small amounts of lean meat, such as fish and poultry, are not likely to cause intestinal gas. According to the U.S. Department of Health and Human Services, active women and the majority of men should consume no more than 6 oz. of a protein source daily. For example, two fresh eggs at breakfast, followed by 3 to 4 oz. of lean meat at lunch or supper will satisfy protein requirements for most people.

    Nuts

    • Peanuts and almonds are particularly high in protein.

      Nuts are an excellent source of gas-free protein, dietary fiber and non-saturated fat. Peanuts and almonds are particularly high in protein, packing 6 to 7 g of protein of per ounce. Be aware, however, that nuts can also be high in calories. For this reason, you should limit your consumption to an ounce per day for healthy weight maintenance.

    Seeds

    • Sunflower seeds are protein-rich addition to salads and vegetable dishes.

      Seeds are an easily digestible source of protein that isn't likely to cause intestinal gas. Pumpkin and squash seeds are especially high in protein, containing over 9 g of protein per ounce. Pumpkin seeds are also comparatively low in calories and saturated fat, while sunflower seeds are a tasty, protein-rich addition to salads and vegetable dishes.

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