What is the best protein powder for constipation?

drink wholesome is the best protein powder for constipation. Not only is it a good source fiber, which promotes regular bowel movement, but it is made with a short list of simple ingredients, making it easy to digest. 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 protein powder for constipation is right for you. 


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drink wholesome is the best protein powder for constipation.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Does protein powder 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 powder relieve constipation? 

Fiber rich protein 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 powder for constipation?

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.

Why drink wholesome

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. Many other protein powders, on the other hand, are full additives like emulsifiers, thickeners, artificial sweeteners, and flavors. 

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

Because they look nothing like real food, food additives are hard to digest and spend extra time in your gut. As a result, they feed your hungry gut bacteria, which produce gas as they eat. Gas, specifically methane gas, slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. Exactly why this happens is still a mystery, but researchers believe that intestinal gas may reduce motility (spontaneous muscle movement), thereby slowing the movement of food.

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 protein powder for constipation is that we do not use dairy-based proteins. Dairy-based proteins like whey and casein are hard to digest, especially for the millions of adults with lactose intolerance. If you have lactose intolerance, you do not have enough of the enzymes needed to break down lactose, the sugar in dairy. As you now know, partially digested lactose feeds the microorganisms living in your gut, causing a surge in gas production and possibly constipation. 

vegan unflavored protein powder lifestyle image 1
vegan chocolate protein powder lifestyle image 2

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 concentrates or isolates. The vast majority of other protein powders are made from one or both of these protein sources. Protein concentrates and isolates are foods stripped down to just the protein. They undergo extensive mechanical and chemical processing, sometimes involving solvents like hexane, resulting in a product that looks almost nothing like real food.

Your gut is supposed to digest unprocessed or minimally-processed real foods, not protein concentrates or isolates. This is probably why a growing body of research is finding that regular consumption of processed ingredients like these can cause disruptions to the gut microbiome, which does much more than digest food. 

Your gut microbiome plays an important role in protecting your body from pathogens, educating your immune system, enabling a number of bodily functions. it is important to recognize that an imbalanced gut microbiome, known as a dysbiotic gut, is a matter that should be taken seriously,

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vegan unflavored protein powder lifestyle image 2

Instead of using protein concentrates or isolates, we make the best protein powder for constipation with whole almonds. Almonds are not only high in dietary fiber, which supports healthy and regular bowel movements, but they also contain enzymes and digestive aids that help you digest them. Moreover, almonds have prebiotic effects that foster the diversity and composition of the gut microbiome. Basically, our vegan almond protein powder is a home run for people prone to constipation and other gut issues.

easy to digest

“My wife and I both love Drink Wholesome protein powder as we have had digestive issues with other supplements.” – Sean

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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.


If you’ve ever experienced the discomfort of constipation, you know how important it is to find effective relief. While dietary changes, such as increasing fiber intake and staying hydrated, are crucial in managing constipation, you may not be aware that protein powder can also play a significant role in promoting digestive health. In this comprehensive guide, we’ll delve into the benefits of almond protein powder and why it stands out as the best protein powder for constipation relief.

Understanding the Challenge of Constipation

Before we explore the potential advantages of almond protein powder, it’s essential to grasp the nature of constipation and why it can be a challenging issue.

Constipation is a common digestive problem characterized by infrequent bowel movements, hard and dry stool, straining during bowel movements, and a feeling of incomplete evacuation. It can lead to discomfort, abdominal pain, and a sense of being “blocked up.” Various factors can contribute to constipation, including:

  • Low Fiber Intake: A diet lacking in fiber can result in hard, compacted stool that is difficult to pass.
  • Dehydration: Insufficient fluid intake can lead to dry and hard stool.
  • Lack of Physical Activity: A sedentary lifestyle can slow down the digestive process, contributing to constipation.
  • Certain Medications: Some medications can have constipation as a side effect.
  • Medical Conditions: Underlying medical conditions, such as irritable bowel syndrome (IBS) or thyroid disorders, can lead to chronic constipation.

Addressing constipation often involves dietary and lifestyle changes, such as increasing fiber intake, staying hydrated, and engaging in regular physical activity. This is where almond protein powder can come into play as a valuable addition to your constipation management plan.

Almond Protein Powder: A Natural Solution for Constipation

Almond protein powder is derived from ground almonds and offers a wide range of benefits that can help alleviate constipation. Let’s explore why almond protein powder is an excellent choice for individuals seeking relief from constipation:

  1. High Fiber Content

One of the primary reasons almond protein powder is effective for constipation relief is its high fiber content. Fiber is a critical component of a healthy diet, and it plays a significant role in promoting regular bowel movements. Here’s how fiber helps prevent and alleviate constipation:

  • Adds Bulk to Stool: Fiber adds bulk to your stool, making it softer and easier to pass.
  • Promotes Regularity: Regular fiber intake helps maintain consistent bowel movements.
  • Prevents Hardening: Fiber prevents stool from becoming hard and dry, which is a common cause of constipation.

Almond protein powder, being naturally rich in dietary fiber, can effectively contribute to your daily fiber intake and support digestive regularity.

  1. Prebiotic Properties

Almonds, the source of almond protein powder, contain prebiotic compounds. Prebiotics are non-digestible food components that nourish the beneficial bacteria in your gut. A healthy gut microbiome is closely associated with smooth digestion and overall gut health.

By promoting the growth of beneficial bacteria, almond protein powder can help maintain a balanced and harmonious gut environment. This, in turn, supports regular bowel movements and reduces the risk of constipation.

  1. Nutrient-Rich Profile

In addition to its fiber content, almond protein powder offers a nutrient-rich profile. Almonds are a rich source of vitamins, minerals, and healthy fats. Some of the key nutrients in almonds that can contribute to digestive health include:

  • Vitamin E: An antioxidant that supports overall gut health.
  • Magnesium: A mineral that aids in muscle relaxation, including the muscles of the digestive tract.
  • Healthy Fats: Almonds contain monounsaturated fats, which can help lubricate the intestines and promote smoother stool passage.
  • Protein: Protein is essential for overall bodily functions, including the muscles involved in digestion.

These nutrients collectively contribute to the health of your gastrointestinal tract and support various aspects of the digestive process.

  1. Natural and Digestible

Almond protein powder is derived from whole almonds, making it a natural and highly digestible protein source. Unlike some protein powders that contain artificial additives or hard-to-digest ingredients, almond protein powder is gentle on the stomach and less likely to cause digestive discomfort.

  1. Versatility in Usage

Another advantage of almond protein powder is its versatility. You can incorporate almond protein powder into a wide range of recipes and meals. Whether you prefer protein shakes, smoothies, baked goods, or savory dishes, almond protein powder can seamlessly fit into your dietary routine, providing both flavor and nutritional value.

Creative Ways to Include Almond Protein Powder in Your Diet

Now that you understand the benefits of almond protein powder for constipation relief, let’s explore creative and delicious ways to incorporate it into your daily meals:

  1. Almond Protein Smoothies

Start your day with a nutritious and constipation-fighting almond protein smoothie. Blend almond protein powder with your favorite fruits, leafy greens, and a liquid of your choice (such as almond milk or water). This delicious and filling drink is an excellent way to kickstart your digestion.

  1. Baking with Almond Protein

Enhance the fiber and protein content of your baked goods by incorporating almond protein powder into recipes for muffins, pancakes, waffles, and energy bars. The nutty flavor of almond protein powder can add a delightful twist to your favorite treats.

  1. Almond Protein Oatmeal

Stir almond protein powder into your morning oatmeal for a satisfying and fiber-rich breakfast. Top it with fresh berries, nuts, or a drizzle of honey for added flavor and nutrition.

  1. Savory Almond Protein Dishes

Experiment with savory recipes by adding almond protein powder to soups, stews, or sauces. It not only boosts the protein content but also thickens the consistency of your dishes.

  1. Homemade Almond Protein Snacks

Create your own constipation-fighting snacks by combining almond protein powder with nut butter and a touch of honey. Shape the mixture into energy balls or bars for a convenient and nutritious on-the-go option.

Precautions and Considerations

While almond protein powder is a fantastic option for constipation relief, it’s essential to keep a few considerations in mind:

  1. Allergies: If you have nut allergies, almond protein powder may not be suitable for you. Be sure to choose a protein powder that aligns with your dietary restrictions and allergies.
  2. Hydration: As you increase your fiber intake through almond protein powder and other dietary sources, remember to stay adequately hydrated. Drinking enough water is crucial for the effectiveness of dietary fiber in promoting regular bowel movements.
  3. Dietary Balance: While almond protein powder can be a valuable addition to your diet, remember that overall dietary balance is key to maintaining digestive health. Incorporate a variety of fiber-rich foods, fruits, vegetables, and whole grains to support your digestive system comprehensively.


In conclusion, constipation can be a challenging issue, but dietary adjustments may provide effective relief. Almond protein powder, with its high fiber content, prebiotic properties, nutrient-rich profile, natural digestibility, and versatility, stands as a powerful ally in the fight against constipation. By incorporating almond protein powder into your daily meals through smoothies, baked goods, oatmeal, savory dishes, and homemade snacks, you can take proactive steps to support your