What are the best protein shakes for PCOS?

drink wholesome makes the best protein shakes for PCOS with a short list of simple ingredients. Now, you can boost your protein intake without the extra processing and added junk. Order samples to see if our PCOS protein shakes are right for you. 

Protein Powder Sample Packs

3 Protein Powder Samples


drink wholesome makes the best protein shakes for PCOS.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is PCOS? 

Polycystic ovary syndrome (PCOS) is a common health issue caused by hormonal imbalances. It affects 1 in 10 women of childbearing age.

One of the most common symptoms of PCOS is weight gain. Although, connection between PCOS and weight gain is complex, insulin resistance is often the culprit.

Insulin is a hormone that controls blood glucose (sugar) levels. When you are insulin resistant, your cells are resistant to the effects of insulin, leading your pancreas to produce more insulin. Higher insulin levels can lead to weight gain by making you hungrier, promoting fat storage, and preventing the breakdown of stored fat.

Is protein shake good for PCOS?

Research has shown that diet can be helpful in managing PCOS symptoms. That said, there is no one-size-fits-all diet for PCOS.

Generally speaking, women with PCOS should focus on eating whole foods with a low glycemic index, meaning foods that do not cause rapid spikes in blood sugar. High-protein foods like meat, poultry, eggs, nuts, and beans all have a low glycemic index, whereas foods high in simple carbohydrates like white rice, white bread, and breakfast cereal have a high glycemic index.

Studies suggest that a diet with a higher ratio of protein to carbohydrates has metabolic advantages for women with PCOS. In simpler terms, eating more protein and fewer carbs can help women with PCOS lose weight.

Firstly, a high-protein, low-carb diet helps stabilize blood sugar levels, preventing hunger and overeating. It also makes you feel fuller, reducing cravings and overall calorie intake. Lastly, eating more protein and fewer carbohydrates can increase insulin sensitivity, which is associated with better glucose utilization and less fat storage, making it easier to achieve and maintain a healthy weight.

You should aim to get most of your protein from high protein foods like eggs, fish, and meat. Eating enough protein this way can be hard, however. Women with dietary restrictions, for example, may have a hard time eating common high protein foods. This is where protein shakes can help. Adding a protein shake to your diet is an easy way to ensure that you are hitting your protein goals.


What is the best PCOS protein shake?

Not all protein supplements are created equal. Many protein shakes contain ingredients like emulsifiers, thickeners, sugar substitutes, and flavorings, all of which can cause painful gastrointestinal (GI) side effects and long term gut problems. This is the last thing you want if you are suffering from PCOS.

For starters, women with PCOS often experience similar symptoms to those with irritable bowel syndrome (IBS), including bloating, diarrhea, and stomach pain. Many additives in protein shakes can trigger or worsen these symptoms. Furthermore, IBS is more common in women with PCOS than in the general population because both conditions have a shared root cause: gut dysbiosis. Gut dysbiosis means there is an imbalance in your gut bacteria, which can involve having too much bad bacteria, too few good bacteria, or a lack of bacterial diversity.

Numerous studies suggest that gut dysbiosis might contribute to the development of PCOS. This is because the tiny organisms living in your gut, known as gut microbiota, can influence the production and secretion of insulin and impact androgen metabolism. Women with PCOS should therefore be mindful of their diet and avoid protein shake ingredients known to disrupt the balance of gut bacteria. Keep reading to find out more.


Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein shakes for PCOS is that we do not use food additives. Even in small amounts, additives can cause various gastrointestinal (GI) issues like bloating, constipation, diarrhea, gas, and stomach pain.

These problems arise because additives do not resemble real food, making them hard to digest. When partially digested food lingers in your gut, it can lead to one of two scenarios: either your intestines absorb too much water, or the additives provide food for your hungry gut bacteria, which release gas as they eat. The former causes diarrhea. The latter can result in bloating, flatulence, and stomach pain. It can also slow down the movement of food through your colon, causing constipation.

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

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 main reason to steer clear of food additives is their long-term impact. Regularly eating additives can disrupt regulatory pathways in your intestines, leading to inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Certain additives, like artificial sweeteners and sugar alcohols, can also throw off the balance of your gut microbiome. As mentioned earlier, an imbalanced gut microbiome can worsen PCOS.

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 shakes is that we do not use dairy-based proteins like whey and casein. Whey and casein, which are byproducts of cheese and yogurt production, are known for causing digestive problems because they contain lactose (the sugar in dairy). Since most adults have some level of lactose intolerance – meaning they lack the enzymes needed to digest lactose – dairy-based proteins can be problematic for them.

drink wholesome is made with real foods.

A final reason why we make the best protein shakes for PCOS is that we do not use protein concentrates or isolates. Most other protein supplements are made with one or both of these protein sources, which are stripped of everything but the protein. To make protein concentrates and isolates, manufacturers rely on intense mechanical and chemical processing and often use solvents like hexane. As a result, what you put into your body looks nothing like real food.

Your digestive system is built to handle minimally or unprocessed real foods, not highly processed protein concentrates or isolates. Recent research suggests that consuming such foods can significantly change the composition of your gut microbiota. Once again, having an altered gut microbiome is something you want to avoid if you have PCOS.

Instead of relying on protein concentrates or isolates, we make the best PCOS protein shakes using real foods like egg whites and almonds. These simple ingredients are gut-friendly alternatives to protein concentrates and isolates.

Unlike protein isolates and concentrates, egg whites and almonds come with enzymes that assist in their breakdown. Additionally, egg whites are low in fiber, low in FODMAPs (which can cause digestive distress), alkaline (maintaining a healthy gut pH), and have bioactive properties (encouraging the growth of beneficial gut bacteria). Our customers have reported fewer digestive problems with our egg white protein powder than with any other protein supplement.

For those unable to consume eggs, our vegan almond protein powder is the ideal plant-based protein shake for PCOS. Almonds are prebiotic, which means they enhance the diversity of your gut microbiome. They also promote regular and healthy bowel movements.

In summary, our protein powders, free of additives and dairy and made with gut-friendly protein sources, are best protein supplements from someone with PCOS.


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

Read more reviews or take the quiz.

Protein Powder Sample Packs

3 Protein Powder Samples


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.