What is the best protein powder for IBS?

drink wholesome is the best protein powder for IBS. It is made with a short list of simple ingredients, making it perfect for people with IBS 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 IBS protein powder is right for you. 


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drink wholesome is the best protein powder for IBS.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is IBS?

Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder (GI) that affects between 10% to 15% of adults in the United States. Common symptoms, which vary in severity and duration from person to person, include bloating, constipation, diarrhea. The cause of IBS is unknown, but may be related to an overly sensitive gut or immune system. 

IBS can be managed through diet. Most IBS sufferers simply avoid the foods that trigger symptoms, an approach called the low FODMAP diet. FODMAPs – fermentable oligo-, di-, mono-saccharides and polyol – are short-chain carbohydrates common in the American diet. They are found in foods like wheat and milk, and are notorious for triggering digestive uncomfortable GI symptoms. A low FODMAP diet simply restricts high FODMAP foods. 

How do I know if a food is low FODMAP? 

Reading food labels for low FODMAP eating 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. As a rule of thumb, if you do not recognize it, and cannot figure out what it is, do not eat it.

Some ingredients may not be on any approved low-FODMAP lists, but this does not necessarily mean that they are safe to eat. Do your research, and if you cannot find the answer, play it safe and eat something else. It is also important to note that the exact quantity of each ingredient is usually not disclosed on the ingredient list. 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.


Is protein powder good for IBS?

IBS can result in weight loss in some cases. IBS patients may experience such extreme stomach pain that they may not eat as much as they normally would. IBS can also lead to malnutrition. When you have IBS, you may avoid certain foods that are healthy because they aggravate your symptoms. As a result, you can miss out on key nutrients, one of which is protein. This is where protein powders can help; adding a protein powder to your diet can ensure that you are getting enough calories and protein. That said, not all protein powders are good for people with IBS. 

What is the best IBS protein powder?

Some protein powders are low FODMAP, others are not, and the only way to tell is to read the ingredients. Common high FODMAP protein powder ingredients include whey and casein, inulin, many natural flavors, and sugar polyols like xylitol. Just because your protein powder does not contain any of these high FODMAP ingredients, however, does not mean that it is good for your gut. Many protein powders are made with seemingly-safe ingredients that are bad news for people with IBS and sensitive stomachs. Keep reading to learn more.


Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best IBS protein powder is that we, unlike most protein powder companies, do not use food additives. While small amounts of additives might not seem like a problem, they can cause painful side effects for people with sensitive stomachs.

Basically, because food additives look very little like real food, they are challenging to digest. This gives your gut bacteria more time to eat. Gut bacteria release gas as they eat, so more time to eat means more gas. Excess abdominal gas can cause bloating, flatulence, and stomach pain. It can also slow the movement of food through the colon, causing constipation.

For some people, partially digested food additives cause the colon to absorb extra water and/or prevent the colon from absorbing water. This is called osmotic diarrhea, and is probably the reason why protein shakes make you run 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

Moreover, eating additives regularly can disturb regulatory pathways in your intestines, triggering the development of conditions like inflammatory bowel disease (IBD). Certain additives, namely artificial sweeteners and sugar alcohols, can also disrupt the balance of gut microbiome – the collection of microorganisms living in your gut. An imbalanced gut microbiome is a significant contributor to inflammation throughout the body, which is the last thing you want if you have IBS.

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 IBS patients 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. These dairy-based proteins are known to cause digestive problems, particularly for individuals with lactose intolerance, which is common among those with IBS. Lactose intolerant individuals lack the ability to fully digest lactose, the sugar in dairy. As you now know, when food is only partially digested, it can cause digestive distress.

vanilla protein powder 28 servings lifestyle image 1
unflavored protein powder lifestyle image 2

drink wholesome is made with real foods.

A final reason why we make the best protein powder for IBS sufferers is that we do not use protein concentrates or isolates. In contrast, almost all other protein powders are made with one or both of these protein sources. Protein concentrates and isolates are super processed, sometimes with chemical agents like hexane, so they look nothing like real food.

Your digestive system is designed to digest unprocessed or minimally-processed whole foods, not protein concentrates or isolates. This is why a growing body of research suggests that processed ingredients like these can alter the composition of your gut microbiota. As you just learned, a dysbiotic gut microbiome is not something you want, especially if you have IBS.

unflavored protein powder lifestyle image 1
chocolate protein powder 28 servings lifestyle image 2

We pride ourselves on making the best IBS-friendly protein powder with egg whites. Unlike protein concentrates and isolates, egg whites undergo very little processing. The egg whites we use, for example, are simply pasteurized and dried. This makes them a gut-friendly alternative to protein concentrates and isolates.

Unlike protein concentrates and isolates, egg whites still contain enzymes and other digestive aids that facilitate the breakdown of the food. They also have prebiotic characteristics, meaning they improve the diversity and composition of the gut microbiome. Finally, egg whites are low in fiber, low in FODMAPs, naturally alkaline, meaning they maintain healthy pH levels in your gutIf you are looking for the best protein powder for someone with IBS, rest assured you have come to the right place. 


easy to digest

“Finally a protein shake that I can eat! I have leaky gut, MCAS, histamine intolerance, and IBS. This is the only protein shake that works for me.” – Antoine

Read more reviews or take the quiz.


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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.


Digestive Relief: The Best Protein Powder for IBS Management


Irritable Bowel Syndrome (IBS) is a common gastrointestinal condition that can cause discomfort, bloating, and dietary challenges. For individuals with IBS, selecting the right foods and supplements is crucial to managing their symptoms and maintaining a well-balanced diet. Protein is an essential nutrient, but not all protein sources are gentle on the digestive system. In this comprehensive guide, we will explore the world of protein powders tailored for IBS management, with a particular focus on the benefits of egg white protein powder and almond protein powder. These two protein sources offer not only vital nutrients but also digestive comfort for those seeking relief from IBS symptoms.

  1. Understanding IBS and Its Dietary Implications

Before diving into the specifics of protein powders for IBS, it’s essential to understand the nature of the condition and why dietary choices are critical.

  1. Irritable Bowel Syndrome (IBS)
  1. Functional Digestive Disorder: IBS is a functional digestive disorder characterized by symptoms like abdominal pain, bloating, diarrhea, and constipation. These symptoms often result from a hypersensitive or overly reactive digestive tract.
  2. Dietary Considerations: Diet plays a significant role in managing IBS. Foods and supplements that soothe the digestive tract and reduce irritation can help alleviate symptoms and improve quality of life.
  1. The Role of Protein in IBS Management

Protein is an essential nutrient that supports various bodily functions, including tissue repair, immune function, and muscle maintenance. However, for individuals with IBS, certain protein sources may exacerbate symptoms due to their impact on the digestive tract.

  1. The Benefits of Egg White Protein Powder for IBS Management

Egg white protein powder, derived from the whites of eggs, offers several advantages that make it an ideal choice for individuals seeking relief from IBS symptoms.

  1. High-Quality Protein Source

Egg white protein is considered a high-quality protein source, as it contains all the essential amino acids required by the body. This protein quality is comparable to that of animal-based protein sources.

  1. Low in Fat and Carbohydrates

Egg white protein powder is naturally low in both fat and carbohydrates, making it suitable for individuals with IBS who may need to limit their intake of these nutrients during periods of discomfort.

  1. Gentle on the Digestive System

Egg white protein is naturally gentle on the digestive system and is typically well-tolerated by individuals with IBS. It lacks the lactose and dairy proteins that can trigger digestive discomfort in some people.

  1. Minimal Allergenic Potential

While egg allergies are relatively rare compared to allergies to soy or nuts, individuals with known egg allergies should exercise caution. However, for those without egg allergies, egg white protein is a safe and well-tolerated option.

  1. Versatility in Recipes

Egg white protein powder’s neutral flavor makes it versatile in various recipes. It can be used in smoothies, baking, and even savory dishes, allowing for diverse meal options while adhering to dietary restrictions associated with IBS.

III. The Benefits of Almond Protein Powder for IBS Management

Almond protein powder, made from ground almonds, offers several unique advantages for individuals seeking relief from IBS symptoms.

  1. Nutrient-Rich

Almond protein powder is nutrient-dense, providing not only protein but also healthy fats, fiber, vitamins, and minerals, including vitamin E, magnesium, and calcium.

  1. Easily Digestible

Almond protein powder is well-known for its digestive friendliness. It is easy on the stomach, making it a suitable choice for individuals with IBS who may experience sensitivity to other protein sources.

  1. Low in Sugar

Almond protein powder is naturally low in sugar, aligning perfectly with dietary needs to minimize sugar intake during periods of discomfort.

  1. Gentle on the Digestive System

Almond protein powder’s digestibility and gentle nature make it an excellent option for individuals with IBS. It helps alleviate discomfort while providing essential nutrients.

  1. Versatility in Cooking

Almond protein powder’s mild, nutty flavor is versatile in various recipes. Whether you’re blending it into smoothies, incorporating it into baked goods, or using it in savory dishes, almond protein powder can elevate the nutritional value of your meals while accommodating dietary restrictions associated with IBS.

  1. How to Incorporate Egg White and Almond Protein Powders into Your Diet for IBS Management

Now that we’ve explored the benefits of egg white and almond protein powders for individuals seeking relief from IBS symptoms, let’s discuss creative ways to incorporate them into your daily meals while catering to your dietary preferences and restrictions:

  1. Egg White Protein Powder Recipes
  1. IBS-Friendly Smoothie: Blend egg white protein powder with coconut water, a banana, cooked oatmeal, and a touch of honey for a soothing and gentle-on-the-gut smoothie.
  2. Protein-Packed Pancakes: Add egg white protein powder to your pancake or waffle batter for protein-packed breakfast delights that align with dietary guidelines for IBS relief.
  3. Baking with Protein: Substitute a portion of flour with egg white protein powder in baking recipes for added protein without altering the taste. Consider making protein muffins or pancakes using almond flour and egg white protein.
  4. Protein Oatmeal: Stir egg white protein powder into your morning oatmeal to boost its protein content and make it more satisfying.
  1. Almond Protein Powder Recipes
  1. Almond-Enhanced Smoothie: Combine almond protein powder with almond milk, a handful of mixed berries, a spoonful of almond butter, and a touch of honey for a soothing and IBS-friendly smoothie.
  2. Nutty Energy Bites: Mix almond protein powder with chopped dates, almond butter, and shredded coconut to create nutrient-dense energy balls that are perfect for snacking.
  3. Almond-Infused Baking: Use almond protein powder in your baking recipes to add a nutty dimension to your favorite treats without compromising your dietary needs for IBS relief.
  4. Savory Almond Protein: Elevate savory dishes by coating chicken breasts or tofu with a mixture of almond protein powder and your preferred herbs and spices for a nutritious and IBS-friendly dinner.
  1. Conclusion

When it comes to finding the best protein powder for IBS management, egg white protein powder and almond protein powder emerge as top contenders. They offer high-quality protein, digestive friendliness, and versatility in recipes, making them ideal options for individuals seeking relief from IBS symptoms. By incorporating these protein powders into your daily diet, you can meet your protein needs while alleviating discomfort and adhering to dietary guidelines associated with IBS. Whether you opt for egg white or almond protein powder, you’re taking a positive step toward better digestive health and overall well-being on your IBS journey.