What Gum Does Protein Powder Have and Why?
📌 Overview and Key Takeaways
What gum does protein powder have and why?
This is a Certified Nutrition Coach’s guide on how to meet your protein needs without gums.
Gums in Protein Powder
What Are Gums?
If you pay attention to what is in protein powder, you might have noticed that there are usually gums on the ingredient list.
This is not chewing gum.
These gums are food additives used to thicken, stabilize, emulsify, and improve the texture of processed foods.
They are typically derived from plants, but are ultra-processed.
Common examples include acacia gum, cellulose gum, gellan gum, guar gum, gum arabic, konjac gum, locust bean gum, and xanthan gum.
The benefits of adding gums to protein powder include:
- Improved Texture/Mouthfeel: Most protein powders are chalky or gritty; gums help to mask these textures/aftertastes.
- Better Mixability: Gums act as dispersing agents, helping protein powder to dissolve without clumps.
- Greater Stability: Gums prevent protein powder from separating or settling in liquid.
- Lower Costs: Gums are inexpensive, allowing manufacturers to improve product quality without significantly increasing their costs.
Despite these benefits, however, gums might not be something you want in your day-to-day diet.
Are Gums Bad for You?
Gums are notorious for causing painful digestive issues like bloating and diarrhea due to:
- High Fiber Content: Many gums are high in dietary fiber. Fiber, particularly insoluble fiber, is fermented by bacteria in your gut, which can cause bloating, flatulence, and stomach pain, especially for those not used to a high-fiber diet.
- Increased Water Retention: Gums can draw water into your colon, leading to softer stools and diarrhea in sensitive individuals.
Allergies and Sensitivities: Although rare, some people may be allergic to specific gums, such as guar gum. Allergic reactions can vary in severity and might include gastrointestinal (GI) side effects.
Regularly consuming certain gums might also alter the composition and function of your gut microbiome (Curr Dev Nutr, 2022).
These shifts, known as gut dysbiosis, have been linked to the development of chronic digestion problems like irritable bowel syndrome (IBS) (JGH Open, 2021).
It is important to note the amount of gum consumed, the frequency of consumption, and individual differences in gut health can all influence the occurrence and intensity of side effects.
If you experience persistent or severe symptoms after consuming gums, consult a healthcare professional.
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What Is the Best Protein Powder Without Gums?
While it goes without saying that guar gum and xanthan gum have no place in a gum-free formula, many people do not realize that acacia fiber, carrageenan, and inulin are associated with similar side effects.
Like gums, these common additives are known to cause digestive issues, especially for sensitive stomachs.
In fact, many food additives can upset your stomach, so you might as well avoid them all.
⚠️ 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.
Sources
- Current Developments in Nutrition (Curr Dev Nutr). Guar Gum-Induced Changes in Gut Microbiota Metabolic Activity and Intestinal Immune Response Augments Susceptibility to Experimental Colitis. 2022.
- JGH Open: An Open Access Journal of Gastroenterology and Hepatology (JGH Open). Gut microbiota dysbiosis in functional gastrointestinal disorders: Underpinning the symptoms and pathophysiology. 2021.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
Author(s)
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