What is the best low FODMAP meal replacement?

drink wholesome makes the best low FODMAP meal replacement with a short list of simple ingredients. If you are looking to boost your protein intake without the extra processing and added junk, you have to come to the right place. Order samples to see if our low FODMAP meal replacements are right for you. 

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drink wholesome makes the best low FODMAP meal replacement.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What are FODMAPs? 

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are short-chain carbohydrates (sugars) found in certain foods like fruits, grains, and sweeteners.

Some people have trouble digesting FODMAPs, and experience uncomfortable gastrointestinal (GI) side effects when they eat too many. A low-FODMAP diet aims to mitigate these symptoms by reducing the number of FODMAPs in the diet, and is intended for people with medically diagnosed irritable bowel syndrome (IBS).

Why are FODMAPs hard to digest? 

FODMAPs are basically sugar molecules linked together in chains. Molecules like these must be broken down before they can be absorbed by the small intestine. The problem with FODMAPs is that they cannot be broken down, so they sit in your gut for longer than they should.

This gives your gut bacteria more time to ferment (eat) them. As they eat, these bacteria produce gas, which causes bloating and flatulence. FODMAPs also have an osmotic effect, meaning they draw water into the gut. The end result is often diarrhea.

These symptoms can affect anyone, even people without IBS. They are more severe in IBS sufferers, however, because people with IBS have slower intestinal motility (the speed at which food moves through the gut). This gives gut bacteria even more time to eat, and causes even more water to be pulled into the intestines. This extra gas and water in the gut can cause severe side effects.

How do I know if a food is low FODMAP? 

Reading food labels for low FODMAP eating is tricky. First of all, it is impossible to guess the FODMAP content of a food. It is therefore a good idea to familiarize yourself with high FODMAP foods and avoid them whenever possible.

Moreover, ingredient lists often look unfamiliar, and the exact quantity of each ingredient is not disclosed. Ingredients are listed in order of descending weight, however, so if a high FODMAP ingredient is listed last, the actual amount might be so small that you can tolerate it.

Finally, as a rule of thumb, if you do not recognize it, and cannot figure out what it is, do not eat it. Just because an ingredient is not on any approved low-FODMAP list does not mean that it is safe to eat. It only takes a small amount of FODMAPs to cause symptoms in individuals with IBS, so do your research, and if you cannot find the answer, play it safe and eat something else.

Are meal replacements low FODMAP?

One of the key components of the Low FODMAP diet is protein, which is essential for maintaining muscle mass and overall health. Finding low FODMAP meal replacement brands can be challenging, however, as many popular meal replacements are made with high FODMAP ingredients. The only way to find a low FODMAP meal replacement shake or powder is to read ingredient lists.

Common high FODMAP meal replacement ingredients include some whey and casein proteins, inulin, natural flavors, and sugar polyols like xylitol. Again, just because your meal replacement does not contain any of these high FODMAP ingredients, however, does not mean that it is good for your gut. Many meal replacement powders and shakes are made with seemingly-safe ingredients that are bad news for people with IBS and sensitive stomachs.

What is the best low FODMAP meal replacement?

A low FODMAP meal replacement must be free from inulin, natural flavors, and sugar polyols like xylitol. The best low FODMAP meal replacement should also be free from food additives and dairy-based proteins. Although not all food additives and dairy-based proteins are high FODMAP, they are notorious for causing painful side effects for people with IBS and sensitive stomachs. Continue reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best low FODMAP meal replacement drinks is that we do not use food additives. Conversely, many other meal substitutes are laden with emulsifiers, thickeners, artificial sweeteners, and flavors. Even in minor quantities, these added ingredients can trigger adverse effects, especially for individuals already grappling with digestive issues like IBS. Some of the most common side effects include bloating, excessive gas, and stomach pain.

Food additives bear little to no resemblance to real foods, making them hard to digest. They therefore linger in your gastrointestinal tract, often prompting your colon to absorb excess water, which can lead to diarrhea. Partially digested food additives also feed the microorganisms living in your gut, which release gas as they eat. Excessive gas can bring about bloating, flatulence, abdominal discomfort, and even constipation.

Here is a list of the most common food additives in meal replacement 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

The primary reason for steering clear of food additives lies in their lasting effects on your gut health. Regularly eating additives can disrupt regulatory pathways in your intestines, thus heightening the likelihood of developing inflammatory bowel disease (IBD) and other systemic inflammatory disorders.

Food additives, especially artificial sweeteners, can also perturb your gut microbiome – the collection of microorganisms that help with food digestion, among other things. Emerging studies show that an imbalanced gut microbiome is a key contributor to inflammation in the body.

the alternative:


drink wholesome is dairy-free.

Another reason why we make the best low FODMAP meal replacement shake is that we do not use dairy-based proteins. Many other meal replacements contain whey and/or casein protein, both of which are derived from cheese and yogurt production.

These dairy-based protein sources tend to cause digestive problems, particularly for the millions of adults grappling with lactose intolerance. Individuals with lactose intolerance lack the enzymes required to fully break down lactose, the sugar in dairy. As you now know, partially digested food can result in painful GI side effects.

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drink wholesome is made with real foods.

A final reason why we make the best low FODMAP meal replacement is that we do not use protein concentrates or isolates. Nearly every other meal replacement is made from one or both of these protein sources.

Protein concentrates and isolates have been stripped down to only protein using mechanical and chemical processing, sometimes involving solvents like hexane. What you eat therefore looks almost nothing like real food. 

Your gut is meant to digest minimally or unprocessed foods, not protein concentrates or isolates. This is why more and more research points to the possibility that consuming refined ingredients like these can disrupt your gut microbiome. This, as you might imagine, is the last thing you want if you have IBS or other gut issues.

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Instead of using protein concentrates or isolates, we make the best low FODMAP meal replacement with real food protein sources like egg whites and almonds. The primary source of protein is egg whites, which are very low FODMAP. The secondary source of protein is almonds, which do contain FODAMPs. That said, we keep the serving size at 10 almonds or less, which is allowed on the low-FODMAP diet. 

Unlike protein concentrates and isolates, real food ingredients like egg whites and almonds contain enzymes and natural digestive aids. It is therefore no surprise that our customers have reported fewer digestive issues with our meal replacement powders than with any other type of meal replacement.


no stomach issues

“I was looking for a low FODMAP meal replacement and found this. I’ve been using it for two weeks now and haven’t had a single stomach ache!” – AJ

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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.