What is the best fiber protein powder?

drink wholesome is the best fiber protein powder. It is made with simple, easy to digest ingredients. Order samples to see for yourself.

EGG WHITE PROTEIN POWDERS

vanilla protein powder

(41) $39.99 or subscribe and save 15%

VEGAN ALMOND PROTEIN POWDERS

vegan chocolate protein powder

(7) $44.99 or subscribe and save 15%

drink wholesome is the best fiber protein powder.

What is fiber? 

Dietary fiber, also known as roughage, is the indigestible part of plants. Unlike other nutrients, fiber is not broken down and absorbed by the body. Instead, it passes through the digestive tract relatively intact. There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that slows down the passage of food. Insoluble fiber, as the name suggests, does not dissolve in water, and speeds digestion by adding bulk to the stool. Most plants contain both types, but usually more of one than of the other.

Why high fiber?

A high fiber diet normalizes bowel movements and helps maintain bowel health. It has also been linked to weight loss and a lower risk for several chronic diseases. Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

How much fiber? 

The recommended daily intake of fiber is 25 grams per day, of which about 6 grams should be soluble fiber. High fiber foods include fruits, vegetables, legumes, and whole grains. According to consumer surveys, most Americans are aware of the benefits of fiber and believe that they consume enough of it. Research suggests that only 5% of the adult population meets recommendations, however, which means you might not be eating enough fiber. Fortunately, adding high fiber foods to your diet is easy, but keep in mind that too much fiber can cause uncomfortable gastrointestinal (GI) side effects like bloating and diarrhea. For this reason, it is not recommended that you eat more than 10 grams of fiber in one sitting, especially if you are not used to eating a lot of fiber.

vegan chocolate protein powder serving suggestion
chocolate protein powder lifestyle image 1

Do protein supplements contain fiber? 

Most protein supplements do not contain much (if any) fiber because they are made with protein isolates, foods stripped of everything but the protein. Heavy mechanical and chemical processing separates and removes the fiber from the protein, leaving behind a product that is high in protein and low in everything else. There are a few companies that make high fiber protein supplements, but most of them spike their products with fiber to increase the fiber content. One popular brand, for example, adds guar gum to its protein powder to give it a whopping 20g of fiber per serving. Not only is this too much fiber for one sitting, but it is also an utterly unnatural way to increase your fiber intake. Guar gum is a common food additive that looks nothing like real food, and it is known to cause unpleasant side effects (more about this later).

A high fiber protein supplement can be a great way to add both protein and fiber to your diet, but only if it is made with real foods. There are two types of protein supplements: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a high fiber protein shake with protein 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 therefore prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would probably vomit. 

Ready-to-drink protein shakes are full of emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability, but are hard to digest and can cause uncomfortable side effects (more about this soon). This is why I recommend that you make your own protein shakes with fiber using protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes! Keep reading to learn why you should avoid food additives. 

Avoid food additives.

Most protein powders are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein 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-protein shake trips to the bathroom!

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

acacia gum, acesulfame potassium, artificial flavors, aspartame, 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 high fiber protein powder, however. There are several other ingredients that can upset your stomach.

our ingredients: 

egg whites, coconut, cocoa, 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.

*This is the actual ingredient list of one of the best-selling protein powders in the United States.

Avoid dairy. 

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 protein powder is hard. Finding an additive-free, dairy-free protein powder made with real foods is next to impossible. Why? Most protein powders are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.” I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. 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 problem with ingredients that look nothing like real food is that they are hard to digest. (Your gut always prefers the real thing, not some heavily-processed imitation.)

vegan chocolate protein powder lifestyle image 1
chocolate protein powder serving suggestion

Instead of protein concentrates or isolates, we use egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed, and ground. Minimally-processed ingredients like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.  

Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, 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. 

If you cannot eat eggs, try our almond protein powder. Unlike protein concentrates or isolates, almonds contain lots of healthy fats, fiber, and other nutrients like calcium and vitamin E. We prefer almonds to other minimally-processed plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties and can improve the diversity and composition of the gut microbiome.

★★★★★

“I just finished my first bag and ordered 2 more! I Iove this stuff! I have IBS and every protein powder hurts my stomach…except drink wholesome!”

-Julio

Why drink wholesome

We make high fiber vegan protein powders with almonds. There is no need to spike our products because almonds are naturally high in fiber AND protein. 1 serving of our vegan chocolate protein powder, for example, contains 8 grams of fiber and 15 grams of protein. 8 grams of fiber is about 25% of the Daily Value, the perfect amount for 1 serving. In other words, it will give you a generous dose of fiber without upsetting your stomach.

Again, drink wholesome makes the best high fiber protein powder with simple, easy to digest ingredients. Order samples to see for yourself.

drink wholesome makes the best protein powder with fiber.


Hi, my name is Jack. I created drink wholesome because I was sick of protein powders that upset my stomach. drink wholesome is handmade in Plymouth, MA. 

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.