What is the best protein powder for GERD?
If you are looking for the best protein powder for GERD, you have come to the right place. In this article, you will learn how to find an GERD-friendly protein powder so you can easily increase your protein intake without upsetting your stomach. This article was written by Jack Schrupp.
Protein powder and GERD
What is GERD?
Most people have heard of acid reflux, or gastroesophageal reflux (GER), which is the backward flow of stomach acid into the esophagus. Many do not know, however, that severe acid reflux can lead to gastroesophageal reflux disease, or GERD.
GERD is a common disease that affects about 20% of the population, and is characterized by frequent heartburn. Foods known to trigger heartburn delay the digestive process, letting food sit in the stomach longer. They also cause the esophageal sphincter to relax, which allows stomach acid back up (reflux) into the esophagus.
The foods you eat affect the amount of acid your stomach produces, so reducing the amount of certain foods you eat, or eliminating them from your diet altogether, is one of the best ways to mitigate GERD symptoms. An elimination diet can also be used to learn whether or not certain foods cause or aggravate your symptoms, which is important because every stomach is different. That is, a food that causes GERD symptoms for one person may not cause them for someone else.
It follows that there is considerable controversy over which foods actually cause acid reflux. There are, however, a few foods that everyone agrees are common acid reflux triggers. They include, but are not limited to, alcohol, caffeine, chocolate, citrus, tomatoes, garlic, mint, onions, spicy foods, fatty foods, fried foods, and processed foods. The last one is relevant for our conversation about protein powder.
Is protein powder good for GERD?
Adding a scoop of protein powder to your diet is an easy way to fill in nutritional gaps, especially for people with dietary restrictions. It is important to be mindful of several factors when it comes to making protein powder part of your diet, however. Here are a few of the most important ones to consider:
- Portion size: Large portions of any food, including protein powder, can trigger GERD symptoms. It is therefore essential to start with 1 serving, or even 1/2 serving, and slowly increase the serving size.
- Timing: Consuming protein powder too close to bedtime can worsen GERD symptoms for some individuals. Try to finish your last protein shake at least 2-3 hours before lying down.
- Preparation: How you prepare your protein shake can impact GERD symptoms. For example, using water instead of cow’s milk as a base might be gentler on the stomach.
- Type of protein: Certain types of dietary protein, like whey protein, can aggravate GERD symptoms in some people. Choosing an alkaline protein source, like egg whites, can help reduce the risk of reflux.
- Added ingredients: Some protein powders contain additives that can trigger GERD symptoms. It is therefore best to prioritize protein powders with a short list of simple ingredients.
- Personal tolerance: As you just learned, what works for one person with GERD might not work for another. It is therefore important to pay attention to how your body responds to different types and brands of protein powder, and adjust your intake accordingly. Before making any big changes to your diet, especially if you have GERD or other digestive issues, it is recommended to consult with a registered dietitian. He or she can provide personalized recommendations based on your personal needs.
In short, if you have GERD, protein powder can help you meet your dietary needs, but you have to be careful. Adding the wrong protein powder to your diet can do more harm than good. Follow the steps above for the best results.
What is the best protein powder for GERD?
As you just learned, not all protein powders are created equal when it comes to GERD. If you take a look at the back panel, you will notice that most protein powders contain a long list of ingredients, many of which cause or exacerbate reflux. Here are a few of the top ingredients to avoid:
Avoid food additives
Most protein powders contain a cocktail of food additives like emulsifiers, thickeners, and sugar substitutes. For someone with GERD, ingredients like these are a big problem for several reasons.
First of all, food additives are hard to digest because they look little to nothing like real food. This can trigger the overproduction of stomach acid. It can also feed your gut bacteria, which produce gas as they eat. Excessive intestinal gas can put pressure on the small intestine and stomach, pushing stomach acid into the esophagus and causing reflux.
Food additives can also alter the composition and function of your gut microbiome – the collection of microorganisms living in your gut. This can lead to gut dysbiosis, or an imbalance in your gut microbiota, which is linked to gastroesophageal reflux disease. Here is a list of the most common food additives in protein powder:
acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide
Avoid dairy-based proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can cause GERD symptoms. This may be because they contain lactose, a sugar most adults cannot fully digest.
Avoid protein concentrates and isolates
Most protein powders are made from protein concentrates and isolates, which have been stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down. As a result, they can take a long time to digest, which may cause or worsen reflux.
Finding a protein powder free from food additives, dairy-based proteins, and protein concentrates and isolates is hard. In fact, 99% of protein supplements contain one or more of these problematic ingredients. This is why we created drink wholesome. Keep reading to learn more about why we make the best protein powder for GERD.
drink wholesome is the best protein powder for GERD
We make the best protein powder for GERD because we use a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.
egg whites, coconut, vanilla, monk fruit
the alternative:
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain
Note that instead of using protein concentrates or isolates, we use whole food protein sources like collagen, egg whites, and almonds. Simple protein sources like these are easy to digest and absorb. They also each bring a unique set of digestive benefits to the table.
Collagen has been shown to reduce bloating and improve digestive symptoms. Almonds are rich in prebiotic fiber and improve the composition of your gut microbiome. Egg whites are alkaline, meaning they balance the pH levels in your gut, and promote the growth of good gut bacteria.
Our customers thus experience fewer digestive issues with our GERD protein powder than with any other type of protein supplement. Order samples to see for yourself.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.
