Will drinking a protein shake help with nausea? Navigating Digestion When You're Queasy

December 5, 2025 •

5 min read

According to a 2023 study published in Nutrients, research on pregnant individuals found a correlation between higher protein intake and a lower incidence of severe nausea. This suggests that protein may be a useful tool, but will drinking a protein shake help with nausea in all situations?

Quick Summary

Protein shakes can help manage nausea in some cases, particularly during pregnancy or when solid food is difficult, but can also worsen symptoms due to ingredients like lactose or artificial sweeteners. The outcome depends heavily on the individual's sensitivities and the shake's composition.

Key Points

Depends on the Person: For some, protein shakes can help with nausea, especially during pregnancy or illness when solid food is difficult to eat.
Watch for Whey: Individuals with lactose intolerance or milk sensitivity may experience increased nausea from whey protein, a common dairy-based ingredient.
Avoid Additives: Many shakes contain artificial sweeteners and thickeners that can cause digestive distress and worsen nausea for sensitive stomachs.
Sip, Don't Chug: Drinking a protein shake too quickly can overwhelm the digestive system, leading to discomfort. Sip slowly to aid absorption.
Pair with Food: Consuming a shake on an empty stomach can trigger nausea. Pair it with a bland snack like a banana or crackers to slow digestion.
Consider Alternatives: If shakes are an issue, consider other natural remedies like ginger tea, broth, or bland whole foods, which can be easier on the stomach.
Choose the Right Type: Plant-based proteins or hydrolyzed collagen are often easier to digest than whey, making them better options for sensitive guts.

The Dual Nature of Protein Shakes and Nausea

When faced with nausea, your body's response to food and drink is highly individual. While a protein shake can be an invaluable source of easy-to-consume nutrients for some, it can trigger or worsen stomach upset for others. The key to understanding whether a protein shake will help is to examine the root cause of your nausea, the type of protein you are consuming, and the other ingredients in the shake.

How a Protein Shake Can Help Quell Nausea

For certain individuals and conditions, protein shakes can be a beneficial remedy for nausea, acting as a lifeline for nutrition when solid foods are unappealing. This is especially true in scenarios where appetite is low, but the body still requires energy and nutrients to recover.

During Pregnancy: For those experiencing morning sickness, studies have shown that protein-rich meals can help mitigate nausea symptoms. The mechanism isn't fully understood, but protein may help regulate blood sugar, which can trigger nausea when unbalanced. Opting for a cold, liquid protein shake may be more tolerable than solid food when smells are a trigger.
Poor Appetite from Illness: When sick with an infection like the 'stomach flu,' a protein shake provides essential macronutrients and fluids to support the immune system and prevent dehydration. Your body's protein needs increase during illness as it produces more antibodies and immune cells. A light, easily digestible shake can help meet these needs when your stomach can't handle a full meal.
Convenient Hydration: Often, nausea and vomiting lead to dehydration. A protein shake, particularly one formulated with electrolytes, can help restore fluids and essential minerals, which can alleviate some of the symptoms associated with dehydration.

Why Protein Shakes Can Worsen Nausea

Despite the potential benefits, protein shakes are a common trigger for digestive issues, including nausea. Several factors can turn a shake from a soothing supplement into a stomach agitator.

Lactose Intolerance and Whey Protein: A primary culprit for many is whey protein, which is derived from milk and contains lactose. For individuals with lactose intolerance, consuming whey can lead to gas, bloating, and nausea. Even those without a full intolerance can struggle to digest the large volume of dairy in a standard whey shake, especially when consumed quickly. Whey protein isolate has less lactose than concentrate, but plant-based options are a better alternative for sensitive stomachs.
Artificial Ingredients: Many commercial protein powders contain artificial sweeteners, sugar alcohols (e.g., erythritol, xylitol), and thickeners (e.g., xanthan gum) to improve taste and texture. These additives can be hard on a sensitive gut, causing fermentation, gas, bloating, and nausea.
Rapid Consumption: Drinking a high-protein, low-fiber shake too quickly can overwhelm the digestive system, especially on an empty stomach or after a vigorous workout when blood flow is diverted from the gut. This rapid digestion can lead to discomfort and queasiness.

Comparing Different Protein Shake Options

Not all protein shakes are created equal. The source of the protein can significantly affect its digestibility and impact on nausea. Choosing the right type for your needs is crucial.


Protein Type	Source	Digestibility	Best For...	Potential Nausea Triggers
Whey Concentrate	Dairy	Fast	Muscle building, general use	High in lactose, potential for bloating and gas.
Whey Isolate	Dairy	Very Fast	Lactose sensitivity, post-workout	Low lactose but can still cause issues for highly sensitive individuals.
Casein	Dairy	Slow	Sustained amino acid release	High in lactose, slower digestion may not be ideal for acute nausea.
Plant-Based	Pea, rice, hemp, soy	Variable	Dairy-free, vegan	Requires a blend for a complete amino profile. Some people react to specific plants.
Collagen Hydrolysate	Animal	Very Fast	Easy absorption	Lacks some essential amino acids but is easy on the stomach.

Practical Tips for Managing Nausea with Protein Shakes

If you believe a protein shake might help, or if you want to avoid it causing nausea, follow these practical steps:

Sip Slowly: Drink your shake gradually over a 15–20 minute period rather than chugging it all at once. This allows your stomach more time to process the protein without feeling overwhelmed.
Choose a Gentle Source: If you have a dairy sensitivity, opt for a high-quality, plant-based protein powder or a whey protein isolate with minimal lactose. Hydrolyzed collagen is another easy-to-digest option.
Avoid Irritating Additives: Read the ingredient list carefully and avoid products with artificial sweeteners, sugar alcohols, and high levels of gums or thickeners. Look for natural, minimally processed options.
Eat with Other Foods: Don't drink a protein shake on an empty stomach. Pair it with a small, bland, nutrient-dense snack like a banana or a few crackers to aid digestion.
Stay Hydrated: Ensure you are drinking plenty of plain water throughout the day. Protein processing requires adequate hydration, and dehydration itself can cause nausea.
Consider Real Food Alternatives: If shakes are consistently problematic, focus on whole food sources of protein that are easier to digest, such as chicken broth, scrambled eggs, or peanut butter on toast.

Natural and Whole Food Alternatives for Nausea

Beyond protein shakes, there are several tried-and-true remedies for an upset stomach that can be easily incorporated into your diet:

Ginger: This root is a renowned natural remedy for nausea. Try sipping on ginger tea, ginger ale, or chewing on ginger candy.
BRAT Diet: When experiencing an upset stomach, the bland diet of Bananas, Rice, Applesauce, and Toast is often recommended. These foods are gentle on the digestive system.
Peppermint: The smell of peppermint or a cup of peppermint tea can be soothing for some individuals.
Cold Foods: The strong odors of hot foods can be a trigger for nausea. Eating cold foods like yogurt, popsicles, or chilled fruit may be more tolerable.

Conclusion: Making the Right Choice for Your Stomach

Whether a protein shake helps or harms your nausea depends on the context. If your nausea is linked to low appetite from illness or the hormonal changes of pregnancy, a gentle, liquid protein source can provide much-needed nutrients and energy. However, if your stomach is sensitive to dairy, artificial sweeteners, or other additives, a protein shake could be the very cause of your discomfort. By choosing a high-quality, easily digestible protein source, sipping it slowly, and being mindful of your body's unique response, you can determine if a protein shake is a friend or foe to your queasy stomach. For personalized advice, especially with persistent or severe nausea, always consult with a healthcare provider.

Outbound Link

For more information on managing nausea and vomiting, you can find valuable resources from institutions like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC10420833/).

Frequently Asked Questions

Yes, for many pregnant people, protein-rich foods, including easily digestible protein shakes, can help manage morning sickness. The cold temperature and liquid form can be more tolerable than solid food, especially if odors are a trigger. However, ensure the shake is low in lactose and artificial additives if you have sensitivities.

For those with a sensitive stomach, especially dairy sensitivities, plant-based proteins (like pea or hemp) or hydrolyzed collagen are often the best options. They are generally easier to digest than whey protein, which contains lactose that can cause stomach upset.

There are several possible reasons: lactose intolerance from whey protein, sensitivity to artificial sweeteners or thickeners, or drinking it too quickly. Overloading your system, especially on an empty stomach, can also trigger nausea.

No, drinking a protein shake on an empty stomach is more likely to trigger or worsen nausea. It is better to have a small, bland snack beforehand, such as crackers or a banana, to help slow down digestion and prevent stomach upset.

While uncommon for most people, excessive protein consumption can increase the kidneys' workload, potentially leading to mild dehydration, which is a known cause of nausea. Ensuring adequate fluid intake is crucial when increasing protein.

Yes. If commercial shakes are problematic, focus on bland, high-protein whole foods like scrambled eggs, chicken broth, or peanut butter on toast. For a liquid option, consider a natural smoothie with ingredients like banana, yogurt, and a high-quality protein powder.

Use a blender to ensure a smooth consistency, as clumps of powder can be harder to digest. Also, consider mixing with more liquid than you normally would, or with a liquid that is less likely to cause irritation, such as almond milk instead of cow's milk if you have lactose sensitivity.