How to Find the Best Protein Powder for Constipation

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein powder for constipation.

Discover how to meet your protein needs without causing constipation.

Last Updated
Jul 21, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This communication is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Protein Powder for Constipation

Can Protein Powder Cause Constipation?

Although a common side effect of protein shakes and powders is diarrhea, many people find that protein powders cause constipation.

Constipation occurs when you have fewer than three bowel movements a week and your poop is hard and difficult to pass.

Common symptoms include bloating and stomach pain.

What Causes Protein Powder Constipation?

In most cases, protein powder constipation has nothing to do with the type or amount of protein.

Instead, protein powders tend to cause constipation because they contain added ingredients that are hard to digest.

That said, consuming a large amount of protein at once, especially in the absence of carbohydrates and fiber, can cause your gut bacteria to ferment the protein.

This increases the production of ammonia, branched-chain fatty acids, and other nitrogenous compounds, which might impair gut motility in some cases (Aliment Pharmacol Ther, 2016)

Impaired gut motility (the movement of food through your digestive tract) can contribute to constipation.

To prevent this from happening, either choose a protein shake or powder with some carbs and fiber, or mix it with high carb, high fiber foods like fruits and veggies.

🚫 Avoid Food Additives

Emulsifiers, thickeners, and other ultra-processed additives look nothing like real food, which can make them hard to digest.

As a result, they spend longer in your gut feeding your gut bacteria, which produce gas as they eat.

And gas, specifically methane gas, slows colonic transit – the amount of time it takes food to travel through your colon (Cureus, 2019).

As you might imagine, this can lead to constipation.

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• 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
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not a problem for everyone, can cause digestive issues too.

This is usually because they contain lactose – a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

For starters, the digestion of some caseins releases a bioactive peptide that has been linked to digestive issues (Adv Nutr, 2017).

Casein also forms a gel-like substance in your stomach that slows down digestion (Crit Rev Food Sci Nutr, 2023).

For sensitive individuals, particularly true for those with cow’s milk protein allergy or intolerance, slower digestion can contribute to bloating, constipation, and other side effects.

🚫 Avoid Protein Concentrates and Isolates

If you have a sensitive stomach, you might also want to avoid protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help you break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).

Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

Although further research is needed, individuals with sensitive stomachs can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.

They are more gut-friendly.

Order Samples to see for yourself.

What Is the Best Protein Powder for Constipation?

High fiber protein powders, like our Vegan Almond Protein Powders, can help relieve constipation.

Dietary fiber, also known as roughage, is the indigestible part of plants, and unlike other nutrients, it is not broken down and absorbed by the body.

Instead, it passes through the digestive tract relatively intact, speeding up digestion by adding bulk to the stool.

How Do I Avoid Protein Powder Constipation?

As you just learned, the best way to avoid protein powder constipation is to avoid ingredients like additives, dairy-based proteins, and ultra-processed protein concentrates and isolates.

That said there are several other factors that can contribute to protein powder constipation, including:

1. Low Fiber Intake: Insufficient dietary fiber intake can lead to constipation. So make sure to include fiber-rich foods, such as fruits, vegetables, and whole grains, in your diet.
2. Dehydration: Dehydration can contribute to constipation as it results in dry, hard stools. Make sure you drink enough water throughout the day to stay hydrated. You may also need extra electrolytes to ensure proper hydration, especially if you live an active lifestyle.
3. Sedentary Lifestyle: A lack of physical activity can slow down intestinal contractions and contribute to constipation. Make sure to exercise regularly to promote healthy bowel movements.
4. Medication: Certain medications, such as pain relievers, antidepressants, and iron supplements, can cause constipation. If you are experiencing constipation while taking any medication, consult your healthcare provider for possible alternatives.
5. Poor Gut Health: Bacterial imbalances in your gut, such as small intestinal bacterial overgrowth (SIBO), can disrupt normal gut motility and lead to constipation. If you suspect SIBO or other bacterial-related issues are contributing to your constipation, consult with a healthcare professional for a proper diagnosis.

In short, understanding all of the possible causes of constipation is essential for healthy, regular bowel movements.

And although protein powder can contribute to constipation, it is usually caused by a number of factors, including those outlined above.