What is the best low FODMAP protein powder?


If you are looking for the best low FODMAP protein powder, you have come to the right place. Learn how to supplement your dietary protein intake without upsetting your stomach.

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This article was written by Jack Schrupp and Brittany Adelman, RDN.

What are FODMAPs? 


FODMAPs – fermentable oligosaccharides, disaccharides, monosaccharides and polyols – are short-chain carbohydrates (sugars) found in certain foods like fruits, grains, and sweeteners. Some people, especially those with medically diagnosed irritable bowel syndrome (IBS), have trouble digesting FODMAPs and experience gastrointestinal (GI) side effects after consuming too many. Common side effects include bloating, diarrhea, and stomach pain.

A low-FODMAP diet aims to mitigate GI symptoms by reducing the number of FODMAPs in the diet. One of the challenges with the low FODMAP diet is that symptoms can vary widely from person to person, and may not be consistent or predictable, so it can be difficult to identify trigger foods. This is why it is important to follow a structured low FODMAP elimination diet and reintroduction protocol. 

Why are FODMAPs hard to digest? 


FODMAPs are 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 are not easily broken down, meaning they linger in your gut. This gives your gut bacteria more time to ferment (eat) them. As they eat, gut bacteria produce gas, causing bloating, flatulence, and stomach pain. Too much intestinal gas can also slow colonic transit, leading to constipation. 

Interestingly, partially digested FODMAPs have an osmotic effect too, meaning they draw water into the gut. This can lead to diarrhea.

Keep in mind that 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 their gut bacteria even more time to eat, causes even more water to be pulled into the intestines, etc.

low-fodmap-protein-powder

How do I know if a food is low FODMAP? 


Finding low FODMAP foods 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 to avoid them whenever possible.

Moreover, when it comes to packaged foods, 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.

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.

How long should I be on a low FODMAP diet? 


The low FODMAP diet is intended to be a tool to help temporarily relieve GI symptoms and help identify trigger foods. While changing your diet can, to some extent, alter the composition of bacteria in your gut, the low FODMAP diet does not treat or address root causes of gut dysfunction. In most cases, there is something more serious happening in the gut, like Small Intestinal Bacterial Overgrowth (SIBO), that needs to be addressed. 

Furthermore, many of the foods restricted on the low FODMAP diet – garlic, onions, broccoli, etc. – are rich in nutrients, fiber, and antioxidants. They should therefore only be temporarily eliminated from your diet. This is why it is so important to work with a practitioner to address the root cause of your GI issues and slowly reintegrate these health-promoting foods into your diet.

fodmap-friendly-protein-powder

How much protein should I eat on a low FODMAP diet?


Eating enough protein is not particularly difficult on the low FODMAP diet. Most animal-based proteins fall into the low to no FODMAP category, unless they are prepared with certain marinades, sauces, or seasonings that contain high FODMAP ingredients. Plant-based sources of protein such as chickpeas, lentils, and tofu are also allowed in limited quantities. 

For individuals following a low FODMAP protocol, the recommended daily protein intake typically falls within the range of 0.8 to 1.2 grams of protein per kilogram of body weight. This amount of protein you need will vary based on factors such as activity level, age, and overall health status.

When following the low FODMAP diet, it is advisable to diversify your protein sources to minimize palate fatigue. If you are struggling to meet your protein goals while following a low FODMAP diet, especially if you are vegan or vegetarian, filling in the gaps with a FODMAP-friendly protein powder might be a helpful option to consider.

Is protein powder low FODMAP?


Protein powder can be low FODMAP or high FODMAP depending on the ingredients. This is why it is so important to read the ingredient list and consult a licensed practitioner when in doubt.

Some protein powders are certified low FODMAP. Our egg white protein powder and collagen protein powder, for example, are low FODMAP certified by Monash University, a leader in low FODMAP research.

Most protein powders are not certified low FODMAP, however, often because the cost of certification is prohibitively high. This is not a big deal, it just means that you have to pay extra close attention to the ingredients.

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Collagen Protein Powder Starter Kit

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Protein Powders

Egg White Protein Powder Starter Kit

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Vegan Almond Protein Powder Starter Kit

Starting at $94.97

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What is the best low FODMAP protein powder?


Common high FODMAP protein powder ingredients include whey and casein, inulin, many natural flavors, and sugar alcohols like xylitol. Just because a protein powder company does not contain use of these high FODMAP ingredients, however, does not mean that its powders are good for your gut.

Many protein powders are made with ingredients that, FODMAPs aside, can cause painful side effects and long term health problems for someone with IBD. Among these ingredients are food additives and protein concentrates and isolates. 

Avoid food additives

Regularly eating emulsifiers, thickeners, sugar substitutes, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut. This can lead to gut dysbiosis, which is linked to the development of IBS and other digestive diseases. 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 protein concentrates and isolates

Most protein powders are made from protein concentrates and isolates, which have been mechanically and or chemically 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 cause digestive issues and possibly even disruptions to the gut microbiome

Finding a protein powder free from food additives and protein concentrates and isolates is hard. In fact, 99% of protein supplements contain one or both of these problematic ingredients. This is why we created drink wholesome. Keep reading to learn more about why we make the best low FODMAP protein powder.

drink wholesome is the best low FODMAP protein powder


We make the best low FODMAP protein powder because we use a short list of simple ingredients free from food additives and protein concentrates and isolates.

Our ingredients

egg whites

egg whites

coconut

coconut

vanilla

vanilla

monk fruit

monk fruit

NOT our ingredients

  • acacia gum

  • acesulfame potassium

  • artificial flavors

  • carrageenan

  • erythritol

  • guar gum

  • inulin

  • maltodextrin

  • 'natural' flavors

  • silica

  • soy lecithin

  • sucralose

  • xanthan gum

  • xylitol

Note that instead of using protein concentrates or isolates, we use whole food protein sources like collagen, egg whites, and almonds, which are easier to digest and absorb. Whole food protein sources also have unique digestive benefits: collagen can reduce bloating and improve digestive symptoms, egg whites can help restore your mucosal intestinal barrier, and almonds can improve the composition of your gut microbiome.

It follows that our customers experience fewer digestive issues with our FODMAP-friendly protein powder than with any other type of protein supplement. Order samples to see for yourself. 

How to use protein powder on a low FODMAP diet


FODMAP-friendly protein powder can be a convenient way to boost your protein intake without exacerbating IBS symptoms. You can blend it into smoothies with low FODMAP fruits, mix it into dairy-free yogurt parfaits, or bake it into homemade desserts. Here is a fun recipe for Low FODMAP, High Protein Brownies:

Ingredients:

  • 1 cup gluten-free all-purpose flour
  • 1/2 cup chocolate egg white protein powder
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup dairy-free butter or coconut oil, melted
  • 1/3 cup pure maple syrup or glucose syrup
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • (optional) 1/4 cup low FODMAP dark chocolate chips (I prefer like Enjoy Life brand)

Instructions:

Preheat your oven to 350°F and grease a 8×8-inch baking pan with cooking spray or line it with parchment paper. In a large mixing bowl, whisk together the gluten-free all-purpose flour, unsweetened cocoa powder, low FODMAP protein powder, and salt until well combined.

In a separate bowl, beat the eggs, then add the melted dairy-free butter or coconut oil, pure maple syrup or glucose syrup, and vanilla extract. Mix until smooth. Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to mix too much. Fold in the dark chocolate chips.

Pour the batter into the prepared baking pan and spread it out evenly. Bake in the preheated oven for 20-25 minutes, or until the brownies are set around the edges, but still soft in the center. Remove the pan from the oven and allow the brownies to cool completely in the pan before slicing into squares. Serve and enjoy! 

Going low FODMAP? Advice from a dietitian.


Starting a low FODMAP diet can feel incredibly overwhelming at first. Check out these dietitian-approved tips for successfully navigating a low FODMAP diet.

  • Start with the protein. Since many animal-based protein options naturally contain low to no FODMAPs, start by choosing a protein and build your meal around it. This can help take some of the pressure off when meal planning or deciding what to eat on a low FODMAP diet
  • Have a back-up plan. When adhering to a low FODMAP regimen, ensure you have access to convenient options like FODMAP-friendly protein powders or meal replacement powders in case you find yourself in a bind or need a quick meal or snack.
  • Practice adequate meal spacing. Strategically spacing meals helps improve gastrointestinal motility, thus enabling the gut cleansing mechanisms facilitated by the migrating motor complex (MMC). The MMC is like the gut’s internal housekeeping system that activates approximately 2.5-3 hours after eating and clears out excess food particles and bacteria to prepare for the next meal. Eating too closely together or sipping on caloric beverages throughout the day can disable the MMC, delay motility, and lead to further gut discomfort.
  • Avoid drinking water with your meals. Water consumption during meals can dilute stomach acid and enzymes, which makes it harder for the digestive system to efficiently break down foods and often leads to increased GI discomfort.
  • Note symptoms so you can monitor them over time. Keep a journal of your symptoms to track changes over time, especially as you make dietary adjustments. While progress may seem gradual, every small victory plays an important role in improving gut health.

It is crucial to emphasize that the low FODMAP diet can feel inherently restrictive and stressful, especially for those that are new to this way of eating. That is why it is encouraged to proceed slowly and focus on eliminating one food at a time. Drastically altering your dietary habits can induce stress, which is not conducive to gut health. Finally, remember to check in with yourself and ensure you are eating enough while maintaining a balanced relationship with food.

Reviews

Kelynn

5 days ago

Verified Purchase Hi! Your powder has been life-changing for me! I wear many hats as a military spouse, mom of a toddler, and yoga teacher. However, the hats I wear of being a human, living with endometriosis and IBS, are the ones these simple ingredients have most impacted! Thank you! Thank you for creating a product for stomachs that is sensitive, simple, AND still packs a punch protein wise!

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Tom

2 weeks ago

Verified Purchase Your protein is seriously a game changer for me. I went from 135 to 170 in a few months due to the shakes I made with your protein powder. I've been drinking 1 each day for the last bit of time. Most protein kills my gut. You guys are seriously making a life support for me. Thank you for all that you do and create!

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Mimi

3 weeks ago

Verified Purchase I've spent the past decade searching for the perfect protein powder, and I've finally found it!!!! Not only does it make me feel incredible, but it's also transformed my fitness recovery in ways I never thought possible. Thank you drinkwholesome for changing the game and helping me feel my best! <3

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Frequently asked questions

Collagen vs egg white vs almond protein powder?

You may have noticed that we make three types of protein powder: collagen protein powderegg white protein powder, and vegan almond protein powder. As long as you are eating a balanced diet, any type of protein powder can help you boost your protein intake. Just pick the type that best suits your dietary needs and personal preferences.

Protein powder vs meal replacement powder?

You may have noticed that we make protein powders and meal replacement powders. The difference between protein powders and meal replacement powders is the nutrition content. Protein powders are high in protein and low in everything else, whereas meal replacement powders contain fats, carbs, and protein because they are intended to replace the nutritional value of a healthy meal.

Learn more

My name is Jack and I created drink wholesome because I was sick of protein powders that upset my stomach. Read my story, check out my short list of simple ingredients, and browse reviews from other customers to learn more.

TEST

TEST

Protein Rice Krispies Treats

PREP TIME

15 min

COOK TIME

0 min

SERVES

2+

Ingredients
Instructions

In a large pot, melt the butter over low heat. Add the marshmallows, and stir until the mixture is smooth. Remove the pot from the heat, and incorporate the protein powder. Add the Rice Krispies, stirring until combined. Transfer the mixture to a 9×13 inch greased pan. Let your Protein Rice Krispie Treats sit for 30 minutes before eating.

Disclaimer

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.

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