How to Find the Best Easy to Digest Protein Powder

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best easy to digest protein powder.

Discover how to meet your protein needs without causing digestive issues.

Last Updated
May 13, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Easy to Digest Protein Powder

What Does Easy to Digest Mean?

Digestion is the complex process that turns the food you eat into nutrients that can be absorbed and used by your body.

Foods that are easy to digest are thus easy to break down and absorb.

They are also unlikely to cause digestive issues.

This is an important addition because some of the protein sources that are easiest to digest on paper actually cause the most digestive issues.

One common example is whey.

Whey famously has a high protein digestibility-corrected amino acid score (PDCAAS), which measures how well a protein is digested and used by the body (J Sports Sci Med, 2004).

But whey also contains lactose, a sugar that most adults cannot fully digest (Am J Clin Nutr, 2019)

For this reason, many people experience digestive issues like bloating and diarrhea when they consume whey protein powder, despite the fact that it is technically easy to break down and absorb.

In short, the PDCAAS does not tell you much about how a dietary protein source will make you feel.

As evidenced by whey, the presence of other macronutrients (fats, carbs, fiber, etc.) can affect digestion (Nutrients, 2018).

Individual variations in gastric, pancreatic, and intestinal function, along with gut microbiome composition, all contribute to meaningful differences in how people digest protein.

The gut microbiome is the collection of bacteria and other microorganisms living in your digestive system.

Finally, most protein powders contain emulsifiers, thickeners, flavors, and other additives, all of which can affect how easy it is to break down and absorb the protein.

What Is the Easiest Protein Powder to Digest?

As you just learned, some protein powders are easier to digest than others.

This has as much to do with the type of protein as it does with the presence of other macronutrients, individual gut health, and added ingredients.

It follows that knowing your own body is key to finding a protein powder that is easy to digest.

That said, there are a few tips anyone can follow to prevent digestive issues:

🚫 Avoid Food Additives

Regularly eating ultra-processed food additives like artificial sweeteners, emulsifiers, and thickeners can alter the composition and function of your gut microbiome (North Clin Istanb, 2020).

These shifts, known as gut dysbiosis, have been linked to a number of chronic digestive issues (JGH Open, 2021).

Gut dysbiosis is so problematic because it causes a cascade of problems, including intestinal permeability, systemic inflammation, and impaired nutrient absorption.

⚠️ Here is a list of the most common food additives in protein supplements:

• 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
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not a problem for everyone, can cause digestive issues too.

This is usually because they contain lactose – a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

For starters, the digestion of some caseins releases a bioactive peptide that has been linked to digestive issues (Adv Nutr, 2017).

Casein also forms a gel-like substance in your stomach that slows down digestion (Crit Rev Food Sci Nutr, 2023).

For sensitive individuals, particularly true for those with cow’s milk protein allergy or intolerance, slower digestion can contribute to bloating, constipation, and other side effects.

🚫 Avoid Protein Concentrates and Isolates

If you have a sensitive stomach, you might also want to avoid protein concentrates and isolates.

Most protein supplements are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help you break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).

Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

Although further research is needed, individuals with sensitive stomachs can play it safe by choosing protein supplements made from minimally-processed protein sources like egg whites and almonds.

They are more gut-friendly.

Order Samples to see for yourself.

How Do I Know if My Protein Powder Is Easy to Digest?

Knowing whether or not a protein powder is easy to digest can be tricky as side effects might occur within minutes of consumption, or several days later.

Symptoms can also vary considerably depending on several factors, including when you use the protein powder and what you mix it with.

This makes it challenging to know for sure if your protein power is the problem, or if something else is to blame.

To get the answer, conduct a simple, at-home personal tolerance test:

Step 1 – Reset Baseline

• For 2–3 days, avoid the protein powder and eat your normal diet.

Step 2 – Start Small

• Consume ½ serving of protein powder mixed with just water.
• Drink it on an empty stomach or at least 2 hours after a meal.

Step 3 – Monitor for 24 Hours

• Track symptoms like gas or bloating.
• Use a simple log with time of consumption → symptoms → severity (0-10).

Step 4 – Increase Slowly

• If you do not have any digestive issues, consume a full serving (water only) the next day.

If that works, then you have found a protein powder that works for you!

If not, then it is time to switch brands (or types).

How Do I Maximize the Digestibility of My Protein Powder?

You can improve the digestibility of your protein powder by following these tips:

• Avoid adding lots of other ingredients. Even if a protein powder is easy to digest, combining it with other ingredients can negatively impact your digestion. Lots of fiber from added fruits and veggies, for example, may cause gas and discomfort for some.
• Be mindful of meal timing. Protein powders are designed to be used for convenience. But if you always drink protein shakes on-the-go, you might not be allowing your body time to appropriately digest them.
• Go for a walk. Going on a 5-10 minute walk after eating can promote better digestion.
• Monitor how you feel. Pay attention to how your body responds to your protein powder. If you notice any adverse reactions or persistent digestive issues, consult with a healthcare professional for personalized guidance.

In short, by prioritizing the strategies above, you can optimize digestion.

Sources

1. Journal of Sports Science & Medicine (J Sports Sci Med). Protein – Which is Best?. 2004.
2. The American Journal of Clinical Nutrition (Am J Clin Nutr). Lactose digestion in humans: intestinal lactase appears to be constitutive whereas the colonic microbiome is adaptable. 2019.
3. Nutrients (Nutrients). Acute Effects of Substitution, and Addition, of Carbohydrates and Fat to Protein on Gastric Emptying, Blood Glucose, Gut Hormones, Appetite, and Energy Intake. 2018.
4. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
5. JGH Open (JGH Open). Gut microbiota dysbiosis in functional gastrointestinal disorders: Underpinning the symptoms and pathophysiology. 2021.
6. Advances in Nutrition | Journal (Adv Nutr). Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein. 2017.
7. Critical Reviews in Food Science and Nutrition (Crit Rev Food Sci Nutr). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. 2023.
8. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
9. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.

Editorial Guidelines

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This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.