Greens powders, such as Bloom, are popular dietary supplements combining concentrated fruits, vegetables, and superfoods to boost daily nutrient intake. While designed for overall wellness, a frequent consumer concern is the sudden onset of digestive discomfort, particularly gas and bloating. This side effect arises because of how the body interacts with the high concentration of certain ingredients packed into a single scoop. Understanding the science behind how these components are digested reveals why this supplement can sometimes lead to temporary gastrointestinal upset.
High-Fiber Components and Fermentation
Greens powders are dense sources of structural components, including prebiotics and dietary fibers like inulin, flaxseed, spirulina, and chlorella. These ingredients are intentionally included to support gut health, but they are not fully broken down by the enzymes in the upper digestive tract. They travel intact to the large intestine, where trillions of resident bacteria, collectively known as the gut microbiota, begin their work.
The bacteria rapidly ferment these undigested fibers and prebiotics, a process that is beneficial for producing short-chain fatty acids, which fuel the cells lining the colon. A necessary byproduct of this bacterial feast is the production of various gases, including hydrogen, carbon dioxide, and sometimes methane. This sudden increase in gas volume within the colon is the direct physical cause of the bloating and flatulence many new users experience.
Individuals whose regular diet was low in fiber may find this abrupt influx of fermentable material overwhelms the digestive system. The gut microbiome requires time to adapt to this new, rich food source. This initial discomfort, including gas and bloating, is a common physical adjustment period as the beneficial gut bacteria become active.
Sweeteners and Non-Digestible Sugars
A secondary source of digestive discomfort often comes from non-digestible ingredients added primarily for flavor. Many greens powders use sugar alcohols, such as erythritol or xylitol, to provide sweetness without adding calories or sugar. These compounds are a type of polyol, and they are notoriously poorly absorbed by the small intestine.
When these sweeteners fail to be absorbed, they create an osmotic effect, drawing water into the intestinal tract. This excess water causes abdominal discomfort and can lead to diarrhea. The remaining unabsorbed sugar alcohols then proceed to the large intestine, mirroring the path of structural fibers.
Once in the colon, these sweeteners are fermented by gut bacteria, generating additional gas. This process compounds the gas and bloating already caused by the fiber components. Even non-caloric sweeteners like Stevia, which Bloom uses, may contain non-digestible agents that contribute to this secondary fermentation effect.
Strategies for Minimizing Digestive Discomfort
To mitigate initial gas and bloating, the most effective approach is to allow the gut microbiome a period of gradual adaptation. Individuals should begin with a half-dose of the greens powder for the first week, slowly increasing to a full serving only as the body tolerates it. This allows the bacterial populations to adjust to the increased fiber and prebiotic load without immediate overload.
Proper hydration is also an important strategy, as water helps the newly introduced fiber move smoothly through the digestive system, reducing the chance of temporary constipation or excessive fermentation. Mixing the powder thoroughly and drinking the beverage slowly, rather than consuming it rapidly, can also help minimize the swallowing of excess air, which is another contributor to bloating.
To further minimize discomfort, several strategies can be employed:
- Ensure proper hydration, as water helps fiber move smoothly through the digestive system.
- Mix the powder thoroughly and drink the beverage slowly to minimize swallowing excess air.
- Consider the timing of consumption, potentially taking the powder away from large meals.
- Examine the ingredient list for specific, high-fermentable ingredients like chicory root inulin if discomfort persists.
- Choose a blend that includes digestive enzymes to assist the small intestine in breaking down components.