What are the best protein shakes for acid reflux?

drink wholesome makes the best protein shakes for acid reflux with a short list of simple ingredients. Order samples to see if our protein powder is right for you.


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drink wholesome is the best protein shake for acid reflux.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is acid reflux? 

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a medical condition that occurs when the acidic contents of the stomach flow backward into the esophagus. The esophagus is the tube that connects the throat to the stomach.

Normally, a ring of muscle called the lower esophageal sphincter (LES) at the lower end of the esophagus acts as a valve to prevent stomach acid from moving upward. When this muscle relaxes or weakens it allows stomach acid to reflux into the esophagus. The most common symptom of acid reflux is heartburn.

While occasional acid reflux is common and not necessarily a cause for concern, chronic or severe acid reflux can lead to complications such as esophagitis (inflammation of the esophagus and an increased risk of esophageal cancer.

Treatment for acid reflux may include lifestyle changes such as dietary modifications, weight management, and avoiding trigger foods. For some people, ingredients in protein shakes can trigger acid reflux.


Can protein shakes cause acid reflux? 

Although protein shakes themselves do not cause acid reflux, protein shake acid reflux is quite common. Certain ingredients in protein shakes can trigger or worsen acid reflux in sensitive individuals. Some of the most common problematic ingredients are additives, sweeteners, and flavorings.

What is the best protein shake for acid reflux?

The best protein shake for acid reflux is one made with a short list of simple ingredients. The more your protein shake looks like real food, the easier it will be to digest. Digestibility is a key factor in preventing acid reflux. Keep reading to learn more.


Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein shakes for acid reflux is that we do not use any food additives whatsoever. Added ingredients like gums, lecithin, flavors, and sweeteners are hard to break down, and tend to spend extra time in your gut. This causes two problems.

First, partially digested food additives can trigger the overproduction of stomach acid. Second, partially digested food additives feed your gut bacteria, which produce gas as they eat. Excessive gas can put pressure on both the small intestine and stomach, forcing stomach acid back into the esophagus. 

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, regularly eating food additives can disrupt your gut microbiome – the community of microorganisms that help you digest food. An unhealthy gut microbiome cannot break down and absorb food as well as a healthy one, which increases the likelihood of acid reflux occurring. 

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 shake for acid reflux is that we do not use dairy-based proteins like whey and casein. Dairy-based proteins are hard to digest, especially for people with lactose intolerance. Lactose intolerance occurs when you are unable to fully digest lactose, the sugar in dairy. As you now know, foods that resist digestion can cause acid reflux. 

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

drink wholesome is made with real foods.

A final reason why we make the best protein shakes for acid reflux is that we do not use protein concentrates or isolates. Nearly all other protein powders are made with one or both of these protein sources. The problem with protein concentrates and isolates is that they have been stripped of everything but the protein, meaning they look nothing like real food.

Your gut is designed to digest unprocessed or minimally-processed real foods, not protein concentrates or isolates. This is why increasing research suggests that regularly consuming highly processed ingredients like these can alter the composition of your gut microbiome. As you just learned, imbalances in your gut microbiome make it hard to digest food, thereby increasing your risk of experiencing acid reflux.

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

Instead of using protein concentrates or isolates, we make the best protein shake for acid reflux with egg whites and almonds. Minimally-processed ingredients like these are much easier to digest than protein concentrates and isolates.

Unlike protein isolates and concentrates, whole protein sources contain enzymes and natural digestive aids that help with digestion. Egg white protein powder is particularly easy to digest as it is low in fiber, low FODMAP, and alkaline (maintains healthy pH levels in your gut). Egg whites themselves have also been shown to increase number of healthy bacteria in the gut. Our happy customers have thus reported fewer digestive issues with our egg white protein powder than with any other type of protein supplement.

For those who cannot eat eggs, our vegan almond protein powder is the best plant-based protein powder for acid reflux. Almonds are prebiotic, meaning they increase the diversity of the gut microbiome. They also speed up the passage of food through your digestive tract, which is great news for someone with acid reflux.


easy to digest

I highly recommend this to anyone with acid reflux or GERD.” – Dotsie

Read more reviews or take the quiz.


vegan chocolate protein powder

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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.


Soothing Your Stomach: The Ultimate Guide to Protein Shakes for Acid Reflux


Acid reflux, often accompanied by the discomforting sensation of heartburn, can be a challenging condition to manage. But what if we told you that your choice of protein shake could make a significant difference in soothing those troublesome symptoms? In this comprehensive guide, we will explore the world of protein shakes tailored specifically for individuals dealing with acid reflux. Our focus will be on two exceptional options: egg white protein powder and almond protein powder.

Understanding Acid Reflux

Before we delve into the specifics of these protein shakes, let’s have a brief overview of acid reflux.

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid and, occasionally, partially digested food flow backward from the stomach into the esophagus. The esophagus is not equipped to handle the corrosive effects of stomach acid, leading to symptoms like heartburn, regurgitation, chest pain, and discomfort.

Many factors can contribute to acid reflux, including dietary choices. Protein shakes can either alleviate or exacerbate these symptoms, depending on their ingredients and composition. Let’s explore how protein shakes can play a role in managing acid reflux.

Protein Shake Considerations for Acid Reflux

When choosing a protein shake for acid reflux relief, several key factors come into play:

1. Ingredients Matter

The ingredients in your protein shake can either help or hinder your acid reflux symptoms. Some ingredients may relax the lower esophageal sphincter (LES), the muscular ring that separates the stomach from the esophagus, making reflux more likely. Others may have soothing properties that alleviate symptoms.

2. Protein Source

Not all protein sources are created equal when it comes to acid reflux. We will delve into the benefits of egg white protein powder and almond protein powder, both of which are known for their stomach-friendly characteristics.

3. Fat Content

High-fat protein shakes can relax the LES, potentially leading to more frequent acid reflux episodes. It’s essential to choose protein shakes with a lower fat content.

4. Volume and Timing

Large volumes of liquid in one sitting can put added pressure on the LES, promoting reflux. Consuming protein shakes in moderation and at the right times can make a difference.

Benefits of Egg White Protein Powder

Egg white protein powder offers several advantages for those with acid reflux:

1. Low in Fat and Cholesterol

Egg white protein powder is naturally low in fat and cholesterol, making it a wise choice for individuals seeking to manage acid reflux symptoms by reducing dietary fat intake.

2. Complete Protein

Egg white protein is a complete protein, providing all the essential amino acids your body needs. This can be particularly beneficial for individuals who may have trouble digesting other protein sources.

3. Ease of Digestion

Compared to whole eggs, egg white protein is easier on the digestive system, making it a suitable option for those prone to acid reflux.

Benefits of Almond Protein Powder

Almond protein powder, derived from almonds, offers its unique set of advantages for acid reflux sufferers:

1. Low in Fat and High in Healthy Fats

Almonds are naturally low in saturated fat and high in heart-healthy monounsaturated fats, making almond protein powder a digestive-friendly choice.

2. Nutrient-Rich Profile

Almond protein powder is a good source of essential vitamins and minerals, including vitamin E, magnesium, and calcium. These nutrients can support overall health while being gentle on the stomach.

3. Fiber Content

While almond protein powder is not as fibrous as whole almonds, it still contains some dietary fiber. This can aid in maintaining regular bowel movements and preventing constipation, a common issue for acid reflux sufferers.

4. Mild, Nutty Flavor

Almond protein powder boasts a pleasant, nutty flavor that enhances the taste of your protein shakes and adds variety to your diet.

Incorporating Protein Shakes for Acid Reflux Relief

Now that we’ve explored the benefits of egg white and almond protein powder, it’s time to discuss how to incorporate these protein shakes into your routine for acid reflux relief:

1. Portion Control

When preparing your protein shake, be mindful of portion sizes. Consuming excessive amounts of liquid in one go can increase the risk of acid reflux. Stick to moderate servings.

2. Timing Matters

Avoid consuming protein shakes right before bedtime. Give your body ample time to digest the shake before lying down to sleep, reducing the likelihood of nighttime reflux.

3. Experiment with Ingredients

Experiment with different ingredients to find the combination that works best for your stomach. Consider adding ingredients like banana, honey, or ginger, known for their potential to alleviate acid reflux symptoms.

4. Consistency Is Key

Consistency is vital in managing acid reflux with protein shakes. Incorporate them into your daily routine, and monitor your symptoms to gauge their effectiveness.


In conclusion, managing acid reflux can be achieved, in part, through the choices we make in our diet, including the selection of protein shakes. Both egg white protein powder and almond protein powder offer unique benefits that can help alleviate acid reflux symptoms. By making informed choices, paying attention to ingredient labels, and being mindful of portion sizes and timing, you can harness the power of protein shakes to support your journey toward acid reflux relief. Always consult with a healthcare professional or registered dietitian