Why some people experience digestive discomfort
For many, protein bars offer a convenient way to supplement their diet, especially for those with an active lifestyle. However, for a significant portion of consumers, these bars come with uncomfortable side effects, including bloating, gas, and stomach cramps. When it comes to the question, 'Do built bars cause stomach issues?', the answer is complex and points toward a few specific ingredients that interact poorly with sensitive digestive systems. Most notably, sugar alcohols, specific fiber types, and the protein source itself can be culprits.
The impact of sugar alcohols
Many protein bars, including Built Bars, use sugar alcohols like erythritol and maltitol to achieve sweetness without the high sugar content. These polyols are not fully absorbed by the small intestine and travel to the large intestine, where gut bacteria ferment them. This fermentation process creates gas, which can lead to bloating, abdominal discomfort, and flatulence. While erythritol is often considered one of the better-tolerated sugar alcohols, it can still cause problems when consumed in larger quantities.
The role of fiber content
Fiber is a crucial component of a healthy diet, but its type and quantity in processed products like protein bars can be problematic. Older Built Bar formulas and some protein bars use high amounts of isolated fibers, such as chicory root fiber or inulin. A sudden increase in fiber intake, particularly from concentrated sources, can overwhelm the digestive system, leading to gas and bloating. For those with sensitive stomachs, especially individuals with Irritable Bowel Syndrome (IBS), fermentable fibers and polyols (FODMAPs) can be significant triggers for symptoms. Interestingly, Built Puff bars contain no added fiber, making them a potential alternative for some.
The effects of whey protein and lactose
Built Bars contain a protein blend that includes whey protein isolate and partially hydrolyzed whey protein isolate. While isolate is more refined and lower in lactose than concentrate, it is not entirely lactose-free. For individuals with lactose intolerance, even small amounts can trigger digestive symptoms such as bloating, cramps, and gas. The body lacks sufficient lactase, the enzyme needed to break down lactose, leading to fermentation in the gut. Switching to a non-dairy protein source is a common solution for this issue.
Additional ingredients and factors
Beyond the major components, other ingredients common in processed bars can contribute to stomach issues. These include fillers, emulsifiers like soy lecithin, and various preservatives. Additionally, individual consumption habits play a large role. Eating too many protein bars in a short period, especially without sufficient water, can exacerbate digestive problems. Hydration is key, as fiber requires water to move efficiently through the digestive tract.
Comparison: Built Bars vs. Whole Foods
To understand why some protein bars cause issues, it's helpful to compare their ingredients and nutritional profile with whole-food alternatives. This table highlights key differences.
| Feature | Typical Built Bar (Chocolate Flavor) | Whole Food Alternative (e.g., Apple with Almonds) |
|---|---|---|
| Protein Source | Processed whey protein isolate, collagen | Naturally occurring protein in almonds |
| Sweeteners | Sugar alcohols (Erythritol, Maltitol), stevia | Natural sugars (fructose) in fruit |
| Fiber Source | Digestion Resistant Maltodextrin, Inulin (in some) | Naturally occurring dietary fiber in apples and nuts |
| Additives | Glycerin, soy lecithin, preservatives | Minimal to no additives |
| Digestibility | Varies, can cause issues due to sugar alcohols and whey | Generally easy to digest; fiber and water intake are key |
| Nutrient Density | High in protein, but can lack diverse nutrients | Provides a wide range of vitamins, minerals, and phytonutrients |
How to prevent protein bar-induced stomach issues
For those who love the convenience of protein bars but suffer from digestive issues, several strategies can help minimize discomfort:
- Choose bars with simpler ingredients. Look for bars that use whole food sources like nuts, seeds, and dates rather than a long list of processed ingredients.
- Consider your protein source. If you suspect lactose intolerance, opt for whey protein isolate or plant-based protein bars made from pea, hemp, or rice protein.
- Gradually increase fiber intake. When introducing a new high-fiber protein bar, start with half a bar to let your system adjust.
- Stay hydrated. Drinking plenty of water is essential when consuming fiber-rich products to ensure smooth digestion.
- Read labels carefully. Pay close attention to the sugar alcohol content and ingredients that end in '-ol'.
- Keep a food journal. Track what you eat and note any symptoms to identify which ingredients might be the problem.
- Don't eat too quickly. Chewing your food thoroughly and eating slowly can prevent swallowing excess air, which causes gas and bloating.
Conclusion
In short, Built Bars and other protein bars can cause stomach issues for some people, but it is not a universal experience. The digestive distress is typically linked to ingredients like sugar alcohols (erythritol, maltitol), certain types of isolated fiber (inulin, chicory root), and lactose found in whey protein. Individual tolerance is highly variable, and what causes discomfort for one person might be perfectly fine for another. By understanding your own body's sensitivities and carefully checking the ingredients, you can make informed choices to enjoy a protein bar without the unwanted digestive side effects. Prioritizing hydration, moderation, and opting for bars with fewer, more natural ingredients can also greatly improve digestive comfort. For more detailed information on sugar alcohols and their effects, you can consult resources like the Yale New Haven Hospital website.
