What are the best caffeine-free meal replacement shakes?
What is caffeine?
Caffeine is a natural stimulant found in tea, coffee, and cacao plants. It certainly has its perks, but it is also easy to consume too much. If you are drinking more than 4 cups of caffeinated coffee a day (or the equivalent), you may want to consider cutting back. Too much caffeine can cause side effects like anxiety, insomnia, and nausea.
Do meal replacements contain caffeine?
Foods, beverages, and dietary supplements containing added caffeine must list “caffeine” as an ingredient on the Supplement/Nutrition Facts label. They are not required to list the amount of caffeine, however, so there is usually no way of knowing how much caffeine you are getting. Moreover, although some meal replacements contain added caffeine, most do not. Certain meal replacements are naturally caffeinated, however, so if you cannot have any caffeine, read the ingredient list closely. Avoid naturally caffeinated ingredients like coffee, cocoa, and matcha.
Any chocolate flavored meal replacement made with chocolate or cocoa contains some caffeine because chocolate and cocoa come from cocoa beans, which are naturally caffeinated. Our chocolate meal replacement powder contains 5 milligrams (mg) of caffeine, which is very little for someone who regularly drinks coffee, but might affect someone who never has caffeine. For reference, the typical 8 ounce cup of coffee contains 80-100 mg of caffeine.
If a meal replacement does not contain a naturally caffeinated ingredient, it is probably caffeine-free. For instance, it is safe to say that our vanilla meal replacement powder is caffeine-free because it is made with egg whites, almonds, oats, coconut, vanilla, and monk fruit. None of these ingredients contain caffeine.
There are two types of meal replacement shakes, ready-to-drink (store-bought) shakes, and shakes made with meal replacement powder. In order to make a shake with meal replacement powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people prefer ready-to-drink shakes because they are more convenient, but if they knew what they were drinking, they would probably vomit.
Ready-to-drink meal replacement shakes are full of food additives like emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability and texture, but they look nothing like real food and are hard to digest. This is why I recommend that you make your own shakes with powder. That said, not all meal replacement powders are created equal, and many contain the same additives found in ready-to-drink shakes! Keep reading to learn more about how to pick an easy to digest meal replacement powder.
Avoid food additives.
Again, most meal replacements are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a meal replacement shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are, generally speaking, hard to digest. They sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders. Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria) and cause diarrhea because they draw water into your intestine. Now you finally have something to blame for those post-meal replacement shake trips to the bathroom!
Here is a list of the most common food additives in meal replacements:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carob bean gum, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying meal replacement shakes without caffeine, however. There are several other ingredients that can upset your stomach.
egg whites, almonds, oats, coconut, cocoa, monk fruit
Dairy-based proteins like whey and casein, which are byproducts of cheese and yogurt production, are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free meal replacement is hard. Finding an additive-free, dairy-free meal replacement made with real foods is next to impossible. Why? Most meal replacements are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.” We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming meal replacement. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food. The potential problem here is that your gut might not know what to do with ingredients like these. Your gut prefers the real thing, not some heavily-processed imitation, so protein concentrates and isolates might be hard to digest for people with sensitive stomachs.
Instead of protein concentrates or isolates, we use high protein, minimally-processed ingredients like egg whites and almonds. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein. We also like almonds because they are low-FODMAP and gut-friendly. Research suggests that almonds can improve the diversity and composition of the gut microbiome. Research also suggests that almonds possess prebiotic properties, meaning they stimulate the growth of healthy bacteria in the gut.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have a sensitive stomach and every meal replacement powder makes me bloated…except drink wholesome!”
Why drink wholesome?
Our caffeine-free meal replacement powders are additive-free, dairy-free, and made with real foods, not protein isolates. They are perfect for people with gut issues and sensitive stomachs, as well as for people just looking for a delicious meal without the processing and added junk.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.