Dr. Savita Srivastava, a gastroenterologist and gut microbiome specialist who studied at Yale University, told “Parade” that she ate protein bars almost daily for nearly a decade but eventually gave them up.
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According to her, protein bars marketed as healthy and convenient snacks often contain substances that can disrupt digestion in more sensitive individuals.
Bloating can be caused by added fibers
One possible cause of digestive issues is rapidly fermentable isolated fibers, such as inulin. It is added to some bars to increase the fiber content.
“When inulin reaches the large intestine, gut bacteria ferment it very quickly. This suddenly produces more gas, which can cause significant bloating or abdominal pain. People who are not used to consuming a lot of fiber may react especially sensitively,” explained Dr. S. Srivastava.
This does not mean that inulin itself is harmful. It is a prebiotic fiber, but a higher amount or a sudden increase in fiber intake can cause unpleasant symptoms in some people.
Attention should also be paid to sweeteners
Protein bars often also contain sugar alcohols and other sweeteners – erythritol, xylitol, sorbitol, or maltitol.
According to the gastroenterologist, some of these substances are poorly absorbed in the small intestine. They can draw water into the intestines and cause looser stools, and when fermented by bacteria in the large intestine, more gas may be produced.
Concentrated whey or soy protein isolates can sometimes cause unpleasant sensations in sensitive individuals, especially when the product also contains thickeners such as xanthan or guar gum. In such cases, feelings of heaviness, excessive fullness, or nausea may persist longer.
Gastroenterologist Dr. Neelima Reddy also emphasized that protein bars are usually highly processed products. Therefore, they should not constantly replace a balanced diet that naturally contains various nutrients.
What to replace a protein bar with?
Both doctors recommend choosing natural protein sources more often. If you do not want to give up protein bars, it is worth carefully reading their ingredients.
A better choice might be a bar whose proteins come from nut butter, hemp or pumpkin seeds, egg whites, and fibers from oats, nuts, seeds, or dates.
If a person often experiences bloating, they should pay attention to whether the product contains:
- inulin or chicory root fibers;
- soluble corn fibers;
- sorbitol;
- mannitol;
- xylitol;
- maltitol;
- a large amount of other added fibers or sweeteners.
An even simpler alternative is a handful of nuts or seeds with fruit, a bit of dark chocolate, or roasted chickpeas.
What else can disrupt digestion?
Gastroenterology physician assistant Loretta Harvey reminded that gas buildup, bloating, spasms, reflux, or diarrhea can also be triggered by poorly absorbed carbohydrates.
These include fructans found in wheat, onions, garlic, and inulin; galactans found in legumes; fructose in some fruits and honey; lactose in dairy products; and certain sweeteners.
However, many of these foods are valuable parts of a balanced diet, so it is not recommended to avoid them for a long time on your own. If digestive problems recur, interfere with daily life, or worsen, you should consult a doctor to determine their true cause.
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