What is the best low FODMAP protein powder?


drink wholesome is the best low FODMAP protein powder. It is made with a short list of simple, low FODMAP ingredients, making it perfect for people with IBS, Crohn’s, and other gut issues. 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 protein powder is right for you. 

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drink wholesome is the best low FODMAP protein powder.

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 painful 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. It 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 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. Partially digested 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 their gut bacteria even more time to eat, causes even more water to be pulled into the intestines, etc.

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 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.

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.

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Is protein powder low FODMAP?


Protein powder can be low FODMAP or high FODMAP depending on the ingredients used to make it. This is why it is so important to read the ingredient list.

Some protein powders are certified low FODMAP. Our unflavored egg white protein powder, for example, is 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 really high. This is not a big deal, it just means that you have to pay close attention to the ingredients.

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 contain low FODMAP ingredients, but can still upset your stomach. 

If you have IBS or a sensitive stomach, you need a protein powder made with a short list of simple ingredients. This means avoiding added emulsifiers, thickeners, flavorings, and most sugar substitutes. Ingredients like these can cause painful side effects and long-term gut health problems. Keep reading to learn more.

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Why drink wholesome


drink wholesome is additive-free.

One of the reasons why we make the best low FODMAP protein powder is that we do not use any food additives whatsoever. While additives may improve qualities like taste, texture, and shelf stability, they can also trigger pain side effects. Like FODMAPs, additives are not easily digested, meaning they linger in your gut. As you just learned, this can lead to bloating, farts, and 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

In the long term, regularly eating food additives can have serious consequences for your gut health. They can disrupt regulatory pathways within the intestine, causing changes in the gut microbiome, digestive upset and widespread inflammation (but the conclusion of whether it can cause disease in humans is still not 100% known and requires more study through).  

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

drink wholesome is dairy-free.

Another reason why we make the best low FODMAP protein powder is that we do not use dairy-based proteins. Both whey and casein proteins, which are byproducts of cheese and yogurt production, are high in FODMAPs and notorious for triggering digestive issues.

unflavored protein powder lifestyle image 1
chocolate protein powder 14 servings lifestyle image 2

drink wholesome is made with real foods.

A final reason why we make the best low FODMAP protein powder is the fact that we do not use protein concentrates or isolates. Virtually every other protein powder is made with one or both of these protein sources, which have been stripped down to only the protein. Concentrates and isolates are super processed, sometimes with solvents like hexane, so they look nothing like real food.

Your digestive system is designed to break down minimally or unprocessed real foods, not protein concentrates or isolates. This is why an increasing body of research is finding that the regular consumption of processed ingredients like these can disrupt the balance of the gut microbiome. Once again, an altered gut microbiome is that last thing you want if you have IBS.

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vanilla protein powder lifestyle image 1

In lieu of using protein concentrates or isolates, our low FODMAP-friendly protein powder is made with egg whites. The process of turning egg whites into protein powder only requires pasteurization and drying, resulting in an highly digestible and gut-friendly alternative to protein concentrates and isolates.

Egg whits contain enzymes and digestive aids that help you break them down. They are also super low in FODMAPs, low in fiber, alkaline (maintaining healthy pH levels in your gut), can even increase the number of good bacteria in your gut. It is no surprise that our customers have reported fewer digestive issues with our egg white protein powder than with any other protein supplement.

At the end of the day, the best type of protein powder for the low FODMAP diet is probably one that is made from a single source of protein. This ensures that it is easy to digest and does not contain any FODMAPs whatsoever. If this sounds like what you are looking for, check out our unflavored egg white protein powder. Once again, it is certified low FODMAP by Monash University. 

★★★★★

easy to digest

“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse

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Protein Powder Sample Packs

3 Protein Powder Samples

$19.99

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