Nutritionist warns against protein-rich processed foods causing bloating and headaches

While high-protein diets are popular, especially among fitness enthusiasts, not all protein-rich products are beneficial, warns nutritionist Oliver Goble. He points to processed foods with added ingredients as a potential source of negative side effects like bloating and headaches.

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I am not a proponent of protein tortillas and pastries. If you buy tortillas, you buy them for carbohydrates, not protein. The list of ingredients on such products is often full of names you don't recognize at all.

Goble, deputy head of nutrition at food intolerance testing company Supply Life, advises consumers to prioritize whole foods over "shortcut" products like protein tortillas and pastries. He notes that the ingredient lists on these items often contain unfamiliar names. Instead of relying on specialized "protein" versions of common foods, Goble suggests simply adding more of the natural protein source, such as chicken, to a meal.

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My advice is always the same: if you eat chicken tortillas and want more protein, just add more chicken instead of buying special protein tortillas. It's more logical.

He specifically highlights pea protein, a common vegan alternative used to boost protein content in processed foods. While it can be a good option for some, Goble explains that it can cause bloating, particularly in individuals new to plant-based proteins or those with sensitive digestive systems. This reaction is often due to fermentation in the gut or the presence of sugar alcohols and artificial sweeteners.

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Pea protein is very often used in protein pastries and tortillas. It's a vegan alternative, so I assume manufacturers are targeting a wider market that way.

Goble recommends choosing foods with minimal ingredients and opting for original food sources. He contrasts protein yogurts, which often contain additives, with plain Greek yogurt, noting that the latter offers similar benefits with a single ingredient.

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I always try to choose foods with one or as few ingredients as possible. It's better to eat original food and get protein from whole sources.