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Could protein powder be causing stomach issues?

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Protein powder has remained one of the most popular supplements, making up the largest share of the overall protein supplement market, which was valued at $5.83 billion in 2022 globally. Although some research indicates some types could be contaminated with dangerous toxins, the best protein powders can be a safe, easy way to hit your protein goals without having to cook up a chicken breast or steak. 

“I think it’s a really simple, easy way to help folks meet their protein needs,” registered dietitian Abbey Sharp tells Fortune. She says most Americans aren’t deficient in protein, but “there are so many benefits to getting 25% to 30% of your calories from protein.”

Those include feeling full and satisfied after meals, building muscle mass (which is especially important as you age), supporting weight loss, and your hair, skin, and nail health. 

But as protein powder becomes a staple in more people’s diets, there is growing chatter that it’s causing stomach issues, as social media users blame the supplement for their bloating and gas. Here’s what experts think.

How protein powder ingredients affect your gut

There are multiple reasons that protein powder could irritate the stomach, according to registered dietitian and professor of nutrition at NYU, Ethan Balk. Whey protein in particular could be a likely culprit.

“It could be because of lactose intolerance,” Balk tells Fortune. Whey protein powder comes from dairy, and some may experience bloating and gas because their body has trouble digesting the lactose, Balk says. While Sharp says a possible solution is switching from whey protein concentrate to whey protein isolate, she cautions that isolate, which still contains trace amounts of lactose and casein that could cause bloating and nausea for people who are particularly sensitive. In that case, you may want to try swapping whey protein for a plant-based protein to see if that helps, Balk says. If you’re still having issues, you could forgo protein powder or try supplementing with a probiotic, he adds.

Other potentially irritating ingredients include fermentable fibers like inulin and carrageenan, gums and thickeners like xanthan gum, and sugar alcohols that can produce gas as a byproduct and trigger stomach discomfort, Sharp says. You could try looking for protein powders without those ingredients and with sweeteners like monk fruit extract instead of sugar alcohols, which Sharp says is easier on the stomach.

Don’t overlook fiber

An important thing to remember, Sharp says, is to not to not overdo it on protein powder to the point it displaces other vital nutrient-packed foods in your diet, which could be another cause of stomach issues.

Without enough fiber in your diet—from plants like whole grains, legumes, fruits, and vegetables—you’re going to have stomach issues, regardless of the protein powder, Sharp says.

“A serving of protein powder a day is absolutely safe for folks to consume, especially when you’re combining that with…other sources of lean protein,” Sharp says. “It’s not that the protein itself is causing the issue, especially when eating plant-based sources of protein. The challenge comes when replacing other gut-supporting nutrients like fiber.”

Why protein powder might overwhelm the gut

Both Sharp and Balk agree that there’s one pretty substantial reason why protein powders could be causing stomach issues: too much protein, too fast.

“It can slow gastric emptying,” Balk says, which means the protein will hang out in the stomach a bit longer and cause that unwelcomed discomfort. Additionally, having 25 to 30 grams of protein in just a few minutes in the form of a shake or smoothie can overwhelm the gut and lead to more bloating and gas, Sharp explains.

“It’s really easy to down a protein shake in a couple gulps versus how long it takes to eat a steak,” Balk adds. “It’s not so much about avoiding ingredients, it’s about slowing down consumption.”

Balk advises slowing down when you sip on a protein shake to help lessen the impact it has on your stomach.

“It’s not designed for stomach comfort. It’s designed to get a lot of protein in. That sets us up for probable or possible stomach distress,” he says. 

It also might help to break up your protein intake—if you normally have two scoops of favorite protein powder in the morning, Balk recommends having one scoop in the morning and another later in the day so you don’t overwhelm your stomach all at once.

“It doesn’t matter when you’re ingesting the protein, it’s all going to do its job. It doesn’t need to be in one shot to work,” he says.

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Trump administration waives part of a Biden-era fine against Southwest Air for canceled flights

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The U.S. Department of Transportation is waiving part of a fine assessed against Southwest Airlines after the company canceled thousands of flights during a winter storm in 2022.

Under a 2023 settlement reached by the Biden administration, Southwest agreed to a $140 million civil penalty. The government said at the time that the penalty was the largest it had ever imposed on an airline for violating consumer protection laws.

Most of the money went toward compensation for travelers. But Southwest agreed to pay $35 million to the U.S. Treasury. Southwest made a $12 million payment in 2024 and a second $12 million payment earlier this year. But the Transportation Department issued an order Friday waiving the final $11 million payment, which was due Jan. 31, 2026.

The department said Southwest should get credit for significantly improving its on-time performance and investing in network operations.

“DOT believes that this approach is in the public interest as it incentivizes airlines to invest in improving their operations and resiliency, which benefits consumers directly,” the department said in a statement. “This credit structure allows for the benefits of the airline’s investment to be realized by the public, rather than resulting in a government monetary penalty.”

The fine stemmed from a winter storm in December 2022 that paralyzed Southwest’s operations in Denver and Chicago and then snowballed when a crew-rescheduling system couldn’t keep up with the chaos. Ultimately the airline canceled 17,000 flights and stranded more than 2 million travelers.

The Biden administration determined that Southwest had violated the law by failing to help customers who were stranded in airports and hotels, leaving many of them to scramble for other flights. Many who called the airline’s overwhelmed customer service center got busy signals or were stuck on hold for hours.

Even before the settlement, the nation’s fourth-biggest airline by revenue said the meltdown cost it more than $1.1 billion in refunds and reimbursements, extra costs and lost ticket sales over several months.



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Trump slams Democratic congressman as disloyal for not switching parties after pardon

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Trump blasted Cuellar for “Such a lack of LOYALTY,” suggesting the Republican president might have expected the clemency to bolster the GOP’s narrow House majority heading into the 2026 midterm elections.

Cuellar, in a television interview Sunday after Trump’s social media post, said he was a conservative Democrat willing to work with the administration “to see where we can find common ground.” The congressman said he had prayed for the president and the presidency at church that morning “because if the president succeeds, the country succeeds.”

Citing a fellow Texas politician, the late President Lyndon Johnson, Cuellar said he was an American, Texan and Democrat, in that order. “I think anybody that puts party before their country is doing a disservice to their country,” he told Fox News Channel’s “Sunday Morning Futures.”

Trump noted on his Truth Social platform that the Democratic President Joe Biden’s administration had brought the charges against Cuellar and that the congressman, by running once more as a Democrat, was continuing to work with “the same RADICAL LEFT” that wanted him and his wife in prison — “And probably still do!”

“Such a lack of LOYALTY, something that Texas Voters, and Henry’s daughters, will not like. Oh’ well, next time, no more Mr. Nice guy!” Trump said. Cuellar’s two daughters, Christina and Catherine, had sent Trump a letter in November asking that he pardon their parents.

Trump explained his pardon he announced Wednesday as a matter of stopping a “weaponized” prosecution. Cuellar was an outspoken critic of Biden’s immigration policy, a position that Trump saw as a key alignment with the lawmaker.

Cuellar said he has good relationships within his party. “I think the general Democrat Caucus and I, we get along. But they know that I’m an independent voice,” he said.

A party switch would have been an unexpected bonus for Republicans after the GOP-run Legislature redrew the state’s congressional districts this year at Trump’s behest. The Texas maneuver started a mid-decade gerrymandering scramble playing out across multiple states. Trump is trying to defend Republicans’ House majority and avoid a repeat of his first term, when Democrats dominated the House midterms and used a new majority to stymie the administration, launch investigations and twice impeach Trump.

Yet Cuellar’s South Texas district, which includes parts of metro San Antonio, was not one of the Democratic districts that Republicans changed substantially, and Cuellar believes he remains well-positioned to win reelection.

Federal authorities had charged Cuellar and his wife with accepting thousands of dollars in exchange for the congressman advancing the interests of an Azerbaijan-controlled energy company and a bank in Mexico. Cuellar was accused of agreeing to influence legislation favorable to Azerbaijan and deliver a pro-Azerbaijan speech on the floor of the U.S. House.

Cuellar has said he his wife were innocent. The couple’s trial had been set to begin in April.

In the Fox interview, Cuellar insisted that federal authorities tried to entrap him with “a sting operation to try to bribe me, and that failed.”

Cuellar still faces a House Ethics Committee investigation.



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Jerome Powell faces a credibility issue as he tries to satisfy hawks and doves on a divided Fed

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With the Federal Reserve split between increasingly hawkish and increasingly dovish policymakers, Chairman Jerome Powell is due to perform some serious log-rolling when the central bank meets this week.

Another rate cut is a near certainty after the Fed meeting ends on Wednesday, but the main question is what Powell will say about the prospects for more easing next month.

Wall Street expects a hawkish cut, meaning Powell is likely to avoid signaling a January cut to appease Fed hawks, after joining doves to lower rates this month.

“Chair Powell is facing the most divided committee in recent memory,” analysts at Bank of America said in a note on Friday. “Therefore, we think he will attempt to balance the expected rate cut with a hawkish stance at the press conference, just as he did in October.”

But at the same time, the Fed chief has also been insistent that policymakers are not on a pre-determined course and that rate moves depend on the data that come in.

As a result, BofA is doubtful that he can pull off a hawkish cut so easily, considering all the market-moving data that will come out between the two meetings, with some delayed due to the government shutdown.

The week after the Fed meeting, for example, jobs numbers for October and November, October retail sales, and the consumer price index for November will come out. And December readings for those indicators are likely to be released before the next meeting on Jan. 27-28.

“It will be difficult for Powell to send a credibly hawkish signal at the press conference,” analyst said.

BofA still sees a way for him to thread the needle. One option is for Powell to suggest that “significant further weakening” in the jobs data will be necessary to trigger a January cut.

Another option is to argue that 3.5%-3.75%—where benchmark rates would be if the Fed cuts again this week—isn’t restrictive after accounting for inflation, meaning the central bank is no longer weighing on the economy as much.

Similarly, JPMorgan chief U.S. economist Michael Feroli said he expects Powell to stress that after this week’s cut, rates will be close to neutral. So any additional easing would depend on meaningful deterioration in the labor market and not be predicated in risk management.

For now, Wall Street doesn’t expect a January cut, with 25% odds currently being priced in on CME Group’s FedWatch tool. But BofA thinks Powell will likely leave the door open for one.

“We wouldn’t be surprised if markets start pushing more aggressively for a Jan cut in the near term,” analysts predicted. “And the anticipation of this outcome might raise the probability of more dissents in Dec, since hawks might be inclined to dig their heels in instead of compromising.”



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