We get it. You’re trying to do something good for your body, eat more protein, maybe cut back on carbs, and suddenly your dinner is…talking back. 

Loudly. 

If you’ve ever found yourself wondering, “Why does this healthy pasta make me feel so uncomfortable?”, you’re not alone.

The truth is, protein pasta has gotten a bit of a bad rap in the gas department. But here’s the thing: it’s not the protein itself that’s stirring up trouble. It’s what it’s made from.

The type of flour, the kind of fiber, and even what you serve it with can all influence how your body reacts. And while some protein pastas are made entirely from beans or legumes (which are notorious gas generators), others take a gentler, gut-friendlier approach.

What Ingredients in Protein Pasta to Watch Out For

If you’ve ever eaten a bowl of protein pasta and felt like your stomach suddenly turned into a balloon, you’re not the only one. The culprit usually isn’t the protein itself, but what the pasta is made from.

Many popular protein pasta brands only use flours made from legumes such as:

• Chickpeas

• Lentils

• Peas

These ingredients are rich in oligosaccharides and resistant starch. Two types of fermentable carbohydrates that your gut bacteria love to snack on. 

The problem is, resistant starch isn’t fully digested in your small intestine. Instead, it travels to your colon, where it begins to ferment. That fermentation process produces gas, which can lead to bloating, cramping, and overall digestive discomfort. 

For those with sensitive stomachs or conditions like IBS, this process can be especially unpleasant and more intense.

9 Ways to Reduce Gas Without Giving Up Protein Pasta

Love the protein, but not the post-meal puffiness? Good news, you don’t have to give up your favorite pasta to keep your stomach happy. With a few smart adjustments, you can enjoy all the benefits of protein pasta without the bloating, cramps, or gas.

Here are nine easy, gut-friendly strategies to help you feel better after your next bowl:

1. Choose Wheat-Based Protein Pastas Over Legume-Based Ones

Protein pasta made from 100% chickpeas or lentils can be tough on digestion. Instead, look for blends that include wheat flour. They’re easier on the gut and still deliver serious protein.

2. Start Small - Let Your Gut Adjust

If protein pasta is new for you, ease into it. Begin with a smaller serving and slowly increase over a few meals. Your microbiome will thank you.

3. Cook It Thoroughly

No ultra-firm bites here, especially with legume-based pastas. Cooking pasta fully softens resistant starches, making them easier to digest and less likely to ferment in your gut.

4. Avoid Gassy Sauces and Sides

Pair your pasta with digestion-friendly sauces. Skip the garlic-heavy Alfredo and go for olive oil with herbs. Keep cruciferous veggies (like broccoli or cauliflower) on the side or out entirely if you’re feeling sensitive.

5. Stay Hydrated

Water helps fiber move smoothly through your digestive system. If you’re increasing your fiber intake with protein pasta, make sure you’re drinking enough water throughout the day.

6. Chew More, Eat Slower

Swallowed air = bloating. Take your time at the table. Chew thoroughly to break down starches and reduce the digestive burden later.

7. Drink Tea After 

Try ginger, fennel, or peppermint tea after your meal. These herbs are known to help reduce gas and calm your digestive system.

8. Take a Walk After Meals

A gentle walk can work wonders. Movement helps move food through your system, easing digestion and reducing gas buildup.

9. Consider Probiotics or Gentle OTC Help

Probiotics can support gut balance, and products like simethicone or activated charcoal may provide relief if you're feeling particularly bloated. Always check with your healthcare provider first.

You can still have your protein pasta, and enjoy it too. Just a few thoughtful tweaks can make your next pasta night a whole lot more comfortable.

Can Kids Get Gassy from Protein Pasta Too?

If your little one is suddenly complaining of a tummy ache after what seemed like a healthy dinner, protein pasta might be playing a role, but not for the reason you think. Kids’ digestive systems are still developing, which makes them more sensitive to dietary changes, especially when fiber and legumes are involved.

Many protein pastas are made with chickpeas, lentils, or pea protein, all ingredients that are high in fiber and resistant starch. While that’s great for nutrition, it can be a lot for a child’s gut to process, especially if they’re used to plain white pasta. 

A sudden switch from traditional noodles to legume-based protein pasta can overwhelm their digestive system and lead to bloating, gas, or general discomfort.

Over time, their bodies will adjust, and get all the benefits of a higher-protein meal without the discomfort. 

Why Pastabilities Protein Pasta Is a Safer Bet

When it comes to protein pasta, we know how tricky it can be to find one that checks all the boxes: high in protein, easy to digest, and actually enjoyable to eat. That’s exactly why we created our Pastabilities Protein Pasta, to deliver all the benefits without the bloat.

Here’s what makes our pasta a gentler, smarter choice for you and your family:

Wheat-Based with Chew and Comfort

Unlike many protein pastas made entirely from legumes, ours starts with a blend of high-quality, non-GMO wheat flours and plant-based proteins. This gives you:

• The familiar texture and comforting bite you love

• Easier digestion compared to bean-heavy alternatives

• No  “beany” taste, just the pasta flavor you love

Our pasta feels like real pasta, because it is.

Over 24g of Protein, and Loved by the Whole Family

We didn’t just want to make a protein pasta that’s high in nutrition, we wanted it to feel like pasta night again. 

Our protein pasta delivers over 24 grams of protein per serving, using a blend of plant-based proteins and non-GMO wheat flours that support your health goals without the digestive drama.

Here’s what makes it a favorite for families (and tummies):

✅ High protein content to fuel your day
✅ Wheat-based formula for better texture and easier digestion
✅ Mild flavor and tender bite loved by both picky eaters and pasta purists

Whether you're prepping a quick weeknight dinner or planning a protein-packed lunch, our pasta gives you comfort, strength, and simplicity, all in one delicious bowl. 

It’s food that fuels, fills, and feels good after.

🍝Try Pastabilities Protein Pasta – High in protein and ridiculously delicious.