What is the best protein powder for PCOS?

drink wholesome is the best protein powder for PCOS. It is made with a short list of simple ingredients, so you can boost your protein intake without the processing and added junk. Order samples to see if our PCOS protein powder is right for you. 


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drink wholesome is the best protein powder for PCOS.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is PCOS? 

Polycystic ovary syndrome (PCOS) is a common health problem caused by an imbalance of reproductive hormones. It affects 1 in 10 women of childbearing age, but if you are reading this article, you probably already knew that. You probably also already knew that research has shown diet can help manage the symptoms of PCOS. This is primarily because women with PCOS often have higher than normal insulin levels.

Insulin is a hormone that regulates the amount of glucose in your bloodstream at any given moment. If you do not produce enough insulin, your blood sugar levels can rise, which can lead to type 2 diabetes. This can also happen if you are insulin resistant, meaning that your cells are resistant to the effects of insulin.

Diet plays an essential role in preventing and managing insulin resistance. It also helps with weight loss, which can decrease the risk of developing insulin resistance and diabetes.

Is protein powder good for PCOS?

Research has shown that diet has a profound impact on PCOS. That said, there is no standard diet for PCOS. There is, however, consensus about which foods can help manage PCOS, and which foods should be avoided. Among the foods that help with PCOS are protein-rich foods. Not only does protein have a minimal effect on blood glucose levels, but it also plays an integral role in the synthesis of hormones, including estrogen, testosterone, and insulin, which is often impaired in women with PCOS.

Research shows that a diet with a higher ratio of protein to carbohydrates has metabolic advantages in the treatment of PCOS. In other words, a low carb, high protein diet can help women with PCOS lose weight. This happens because protein is the most satiating nutrient, meaning it keeps you feeling full for longer than nutrients like fats and carbohydrates. This, in turn, helps prevent cravings and overeating.

You have to burn 3,500 more calories than you eat to lose a pound, and to lose weight at a safe rate – 0.5 pound per week – you need to eat 1,750 fewer calories weekly, or 250 calories daily. Replacing a meal or part of a meal with a protein shake will increase the percentage of your calories that come from high protein foods, increasing satiety and decreasing calorie intake.

You should aim to get most of your protein from protein-rich foods like eggs and fish. Getting enough protein this way can be challenging, however. People with dietary restrictions, sensitive stomachs, and decreased appetites, for example, may have a hard time eating high protein foods. This is where protein powder can help.


What is the best protein powder for PCOS?

Not all protein powders are created equal. Most protein powders are full of added ingredients like emulsifiers, thickeners, artificial sweeteners, and flavors, all of which can cause gastrointestinal (GI) side effects and permanent gut damage. This is particularly bad news for someone suffering from PCOS.

For starters, women with PCOS often report similar symptoms to those with irritable bowel syndrome (IBS), including bloating, constipation and/or diarrhea, and stomach pain. Many of the additives used in protein powders can cause or aggravate these symptoms. Moreover, IBS is more common in PCOS than the general population because both conditions share a root cause: gut dysbiosis. Gut dysbiosis is an imbalance of gut bacteria, meaning you either have too many bad bacteria, not enough good bacteria, or not enough diversity of bacteria.

A large number of studies have shown that gut dysbiosis could be at least partially responsible for the pathogenesis of PCOS. This is because the microorganisms living in your gut, known as gut microbiota, may regulate the synthesis and secretion of insulin and affect androgen metabolism. Women with PCOS therefore need to pay close attention to what they eat, and avoid protein powders with added junk.


Why is drink wholesome the best protein powder for PCOS? 

drink wholesome is additive-free.

One of the reasons why we make the best protein powder for PCOS is that we do not use food additives. Even in small quantities, additives can trigger a range of painful gastrointestinal (GI) symptoms including bloating, constipation, diarrhea, flatulence, and stomach pain. These symptoms occur because additives bear no resemblance to real food, making them difficult to digest.

When partially digested food sits in your gut, it can lead to one of two outcomes: either your intestines absorb excess water, resulting in diarrhea, or the additives feed your hungry gut bacteria, which generate gas. Excessive gas can lead to bloating, flatulence, stomach pain, and may even impede the movement of food through the colon, eventually causing 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

The real reason why it is advisable to avoid food additives, however, lies in their long-term effects. Consistently consuming food additives disrupts regulatory pathways within the intestines, thereby contributing to the development of inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Ongoing research also suggests that food additives, particularly artificial sweeteners, can disturb the delicate balance of your gut microbiome. A dysbiotic gut microbiome not only impairs your ability digest food and absorb nutrients, but can also make PCOS worse (more about this later)

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 PCOS protein powder is that we do not use dairy-based proteins like whey and casein. Whey and casein, which are byproducts of the production of cheese and yogurt, have a reputation for triggering gut issues. This is especially significant for people with lactose intolerance, as they lack the enzymes needed to fully digest lactose, the sugar in dairy. As mentioned earlier, the incomplete digestion of food can lead to a range of unpleasant gastrointestinal symptoms.

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

drink wholesome is made with real foods.

A final reason why we make the best PCOS-friendly protein powder is that we do not use protein concentrates or isolates. Nearly all other protein powders contain one or both of these protein sources, which are foods stripped down to only the protein.

The production of protein concentrates and isolates involves extensive mechanical and chemical processing. In some cases, chemical solvents like hexane are used to extract the protein. As a result, what you scoop into your smoothie looks nothing like real food.

Your digestive system is designed to handle unprocessed or minimally-processed real foods, not protein concentrates or isolates. This is almost certainly whey emerging research suggests that eating food like these can significantly disrupt the composition of your gut microbiota.

Beyond its role in food digestion, your gut microbiome acts as a crucial protective barrier against harmful pathogens, plays a vital role in educating the immune system, and influences numerous physiological processes both directly and indirectly. Imbalances in the delicate equilibrium of the gut microbiome have thus been linked to the development of chronic conditions such as PCOS.

vegan chocolate protein powder lifestyle image 1
chocolate protein powder 14 servings serving suggestion

Instead of relying on protein concentrates or isolates, we make the best PCOS protein powder using real foods like egg whites and almonds. The egg whites only undergo pasteurization and drying, while almonds are simply roasted, pressed to remove some oil, and ground. These natural ingredients serve as gut-friendly alternatives to protein concentrates and isolates.

Unlike protein isolates and concentrates, real foods come equipped with enzymes and digestive aids that facilitate the digestion process. Furthermore, egg whites have an alkaline nature, helping maintain healthy pH levels in your gut. They are also low in fiber, low in FODMAPs, and have a reputation for promoting the growth of beneficial gut bacteria. This is why our customers report the fewest digestive issues when using our egg white protein powder.

If you cannot eat egg whites, our vegan almond protein powder is also particularly gut friendly. Almonds bring prebiotic qualities to the table, supporting the diversity of the gut microbiome. They also promote regular and healthy bowel movements. Basically, we make gut-friendly protein powders for PCOS using a short list of simple ingredients.


easy to digest

“I have PCOS and have a really hard time losing weight. I’m on a low-carb, high protein diet, but I don’t eat enough protein most days. I started using protein powder, but all the ones I tried upset my stomach, until I found this one. I add it to everything. It’s simple and easy to digest.” – Eva

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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.


Empowering PCOS Warriors: The Ultimate Guide to PCOS Protein Powder


Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects millions of women worldwide. Managing PCOS often involves dietary adjustments to support hormonal balance and overall well-being. Protein intake plays a vital role in PCOS management, and PCOS protein powder has emerged as a valuable ally in this journey. In this comprehensive guide, we will explore the world of PCOS protein powder, with a particular focus on the benefits of egg white protein powder and almond protein powder. Discover how these protein powders can be a game-changer in managing PCOS and improving your health.

Understanding PCOS

PCOS is a hormonal disorder characterized by various symptoms, including irregular menstrual cycles, ovarian cysts, hormonal imbalances, and insulin resistance. One of the key factors in managing PCOS is maintaining stable blood sugar levels and supporting hormonal equilibrium through nutrition.

The Role of Protein in PCOS Management

Protein is a crucial nutrient for individuals with PCOS for several reasons:

  1. Blood Sugar Regulation: Protein helps stabilize blood sugar levels, reducing insulin spikes that can exacerbate PCOS symptoms.
  2. Hormonal Balance: Adequate protein intake supports hormonal balance, which is essential for managing PCOS-related symptoms.
  3. Satiety: Protein promotes feelings of fullness and satiety, reducing the risk of overeating and weight gain, which is often a concern for women with PCOS.
  4. Muscle Maintenance: Protein aids in preserving lean muscle mass, which can boost metabolism and improve insulin sensitivity.

Benefits of Egg White Protein Powder

Egg white protein powder, derived from the whites of eggs, offers numerous advantages for individuals with PCOS:

1. High-Quality Protein: Egg white protein is considered a high-quality protein source, providing all essential amino acids in the right proportions for muscle maintenance and overall health.

2. Minimal Ingredients: Quality egg white protein powder typically contains minimal ingredients, making it suitable for those with dietary sensitivities or preferences.

3. Low in Fat and Carbohydrates: Egg white protein powder is naturally low in fat and carbohydrates, making it a suitable choice for those managing their weight.

4. Allergen-Friendly: Egg white protein is dairy-free and an excellent option for individuals with dairy allergies or sensitivities.

5. Digestive Ease: Egg white protein is generally easy to digest, which can reduce the risk of digestive discomfort, a common concern for women with PCOS.

Benefits of Almond Protein Powder

Almond protein powder, derived from almonds, provides unique benefits for PCOS management:

1. Plant-Based Protein: Almond protein powder is a plant-based protein source, making it suitable for vegetarians, vegans, and those with PCOS looking for dairy-free options.

2. Nutrient Density: Almonds are naturally rich in essential nutrients, including vitamin E, magnesium, and calcium. Almond protein powder encapsulates these nutrients, contributing to overall health.

3. Healthy Fats: Almond protein powder contains heart-healthy monounsaturated fats, which can support cardiovascular health and overall well-being.

4. Digestive Friendliness: Almond protein powder is known for being gentle on the digestive system, which can be particularly beneficial for individuals with PCOS who may have digestive sensitivities.

5. Culinary Versatility: Almond protein powder can be incorporated into various PCOS-friendly recipes, from smoothies to baked goods, providing flexibility in meal planning.

Selecting the Best PCOS Protein Powder

When choosing the best protein powder to support your PCOS management, consider the following factors:

1. Ingredient Purity: Prioritize protein powders with minimal ingredients and no added sugars or artificial additives.

2. Protein Content: Ensure that the protein powder provides an adequate amount of protein to meet your PCOS-related needs, typically around 15-30 grams per serving.

3. Flavor Preferences: Choose a flavor or unflavored option that aligns with your palate and dietary preferences.

4. Allergen Considerations: Check for allergen-friendly options if you have known food allergies or sensitivities beyond dairy.

5. Nutritional Profile: Review the nutritional profile of the protein powder to ensure it aligns with your PCOS management goals, including its fat and carbohydrate content.

Incorporating PCOS Protein Powder into Your Diet

To maximize the benefits of PCOS protein powder, consider these tips for incorporating it into your diet:

1. Breakfast: Start your day with a PCOS-friendly breakfast by adding protein powder to smoothies, yogurt, or oatmeal.

2. Snacks: Create PCOS-friendly protein-rich snacks by incorporating protein powder into energy balls, homemade protein bars, or Greek yogurt.

3. Post-Workout: Support muscle recovery and energy replenishment by consuming protein powder within an hour after exercise.

4. Baking: Replace traditional dairy-based protein sources with PCOS-friendly protein powder in your favorite baking recipes, such as muffins, pancakes, or protein balls.


Managing PCOS is a complex journey that requires careful attention to dietary choices and nutritional intake. PCOS protein powder, such as egg white protein powder and almond protein powder, offers dairy-free alternatives that not only meet your protein needs but also provide numerous additional health benefits. By embracing these dairy-free protein powders, you can support blood sugar regulation, hormonal balance, and overall well-being, ultimately empowering yourself on your PCOS management journey. Fuel your body with the nourishing power of these protein powders and experience the transformative benefits they bring to your life.