What is the best protein powder for constipation?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome is the best protein powder for constipation. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk. Order samples to see if our protein powder is right for you.
“If you have a sensitive gut, you need simple ingredients.”
-Brittany Carpenter, MS, RDN/LDN
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drink wholesome is the best protein powder for constipation.
Can protein powder cause constipation?
Can protein powder relieve constipation?
What is the best protein powder for constipation?
Why drink wholesome?
Can protein shakes cause constipation?
Although a common side effect of protein supplements is diarrhea, many people also report that protein powders and shakes cause constipation. Fortunately, constipation is an easy side effect to avoid if you know what ingredients to avoid. In this article, I will explain why certain protein powders cause constipation, and how others can help relieve it.
Can protein shakes relieve constipation?
Fiber rich protein shakes and powders can help relieve constipation. In the United States, foods that contain at least 2.5 grams of fiber per serving are considered a “good source of fiber,” and those containing 5 grams or more of fiber per serving are considered “high fiber.” If you are looking for constipation relief, pick a protein powder with 5-10 grams of fiber per serving. Eating less than 5 grams of fiber may not help normalize your bowel movements. Eating more than 10 grams of fiber may cause bloating or diarrhea.
Dietary fiber, also known as roughage, is the indigestible part of plants. Unlike other nutrients, it is not broken down and absorbed by the body. Instead, it passes through the digestive tract relatively intact, and speeds digestion by adding bulk to the stool.
Most protein supplements do not contain much (if any) fiber because they are made with protein isolates, foods stripped of everything but the protein. 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 (a food additive) to its protein powder to give it a whopping 20g of fiber per serving. Not only is this way too much fiber for one sitting, but it is also an unhealthy way to increase your fiber intake.
What is the best protein shake for constipation?
There are two types of protein shakes: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or shaker bottle, and a little extra time and effort. Some people, prioritizing convenience, prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would feel sick to their stomach.
Ready-to-drink protein shakes are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these improve characteristics like taste, texture, and shelf stability, but can cause uncomfortable side effects, including constipation. This is why I recommend that you make your own protein shakes for constipation with protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes!
Why drink wholesome?
Our vegan protein powders are made with roasted California almonds. They have 5-8 grams of fiber per serving, making them perfect protein powder for constipation relief. The real reason why drink wholesome is the best protein powder for constipation, however, has nothing to do with fiber.
drink wholesome is additive-free.
The main reason why we make the best protein powder for constipation is that we do not use food additives. Most protein powders, on the other hand, are full of food additives.
Food additives may improve characteristics like taste, texture, and shelf stability, but can also cause uncomfortable side effects. Basically, because they look nothing like real food, food additives are hard to digest. They therefore 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. Gas slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation.
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, additives are ingredients that you cannot pronounce. Food additives are not the only thing to avoid when buying protein powder, however. There are several other ingredients that can upset your stomach.
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.
drink wholesome is dairy-free.
Another reason why we make the best protein powder for constipation is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause constipation. This is especially true for people with lactose intolerance and irritable bowel syndrome (IBS).
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 that can cause constipation.
drink wholesome is made with real foods.
A final reason why we make the best protein powder for constipation is that we do not use protein isolates. Most protein powders, on the contrary, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They appear 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.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods like protein isolates are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to your gut microbiome.
Your gut does more than just help you to digest food; it protects against pathogens, educates your immune system, and affects directly or indirectly most of your physiologic functions. Disruptions to the gut microbiome have therefore been linked to the development of many chronic diseases. It follows that it is in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of using protein concentrates or isolates, we make the best protein powder for constipation with whole foods like egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed to remove some of the oil, and ground. Whole foods like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Whole foods contain a variety of enzymes and other digestive aids that help to break down the food, making it easier for the body to absorb the nutrients. Protein isolates and concentrates, on the other hand, have been stripped of these digestive aids, making them harder for the body to digest and absorb. Moreover, minimally-processed plant-based foods like almonds are rich in fiber, which helps promote healthy digestion and regular bowel movements.
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 powder than with any other type of protein powder.
If you cannot eat eggs, try our vegan almond protein powder. We prefer almonds to other plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties that can improve the diversity and composition of the gut microbiome.
★★★★★
“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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drink wholesome is the best protein powder for constipation.
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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.