Ensuring you get enough protein in your diet, no matter the diet you follow, is crucial for proper nutrition, muscle building and energy. Following a low FODMAP diet to help with digestive issues like SIBO or to ease ibs symptoms usually ensures you'll eat enough protein in your day as most high protein sources like eggs, meat and fish are low FODMAP friendly, however sometimes it is necessary to supplement your diet with protein powder.
Plant-based eaters with irritable bowel syndrome can find it to be especially difficult to ensure they are eating enough protein on a low-FODMAP diet, as foods like black beans & chickpeas are often off limits due to a high fodmap content at least in the early phases of the elimination diet depending on the serving size. Having protein supplement options to help reach daily protein requirements is important.
Please note this post contains affiliate links.
Low FODMAP Protein Powder FAQs
How much protein is in one serving of protein powder?
Generally, most protein powders contain around 20-30 grams of protein per serving. Some brands require one scoop of protein powder and some require two scoops of their protein powder in order to receive the full serving of protein.
What are the best low FODMAP forms of protein?
Aside from natural protein sourceslike eggs, meat, fish and low lactose dairy products, the best types of protein to look out for in protein powders are brown rice protein and whey protein isolate. In some cases, pea protein and hemp protein powder are low FODMAP friendly as well, thoughMonash Universityis still continuing testing on these ingredients.
What is your personal favorite protein powder?
While all the protein powders I list in the post I have tried & enjoyed, I have one favorite that is absolutely incredible. Grass fed beef isolate protein powder is my all time favorite. It is high quality, made with just 3 simple ingredients & it makes for incredibly creamy protein ice creams & decadent protein cookies.
The chocolate & vanilla flavors are the best in my opinion - they taste like you're drinking a milkshake when you add them to your smoothies! The brand is called Equip Foods & you can use code PRETTYDELISH to save 15% off so make sure you stock up on this paleo friendly, clean ingredient protein powder.
Is Pea Protein Low FODMAP?
Yes and no. This is a bit of a complicated answer as Monash University states that pea protein powder can be difficult to purify in order to ensure they are low FODMAP. Pea proteins can often contain fermentable oligosaccharides (GOS & fructans), but theMonash Appindicates a few pea protein powders that are safe from FODMAPs and there are some brands, like TumLove, that have been certified low FODMAP by Monash.
Are soy protein powders low FODMAP?
Soy protein isolate is considered to be low FODMAP because it has been processed to have sugars & fibers removed. Soy protein concentrate, on the other hand, is high FODMAP.
Is There A Low FODMAP Vegan Protein Powder?
There are several plant-based protein powders that you can enjoy on a low FODMAP diet.HUM Nutrition Core Strength , Naked Rice Protein Powder , and TumLove are all excellent choices.
Is Whey Protein Low FODMAP?
Whey protein and whey protein isolate are two different types of proteins that sound the same, but they're not. Whey protein contains lactose and is not typically gut-friendly, unless the brand you're looking at specifically states it is lactose free.
Whey protein isolate on the other hand typically contains less than 1% lactose and is suitable for those on the low FODMAP diet or those that are lactose intolerant. Isolates also undergo extensive processing to ensure the final product is higher in protein and lower in carbohydrates like lactose.
What Ingredients Should I Look Out For in low FODMAP Protein Powder?
Double check to ensure the protein powder you choose does not contain polyols. These are things like xylitol, sorbitol, mannitol, often used as low calorie artificial sweeteners. You should also double check anything labeled Whey Protein or whey protein concentrate due to the potential lactose content if you have a lactose intolerance.
You should also be mindful of any protein powders claiming to contain prebiotics as those can be irritating to the gut and cause digestive discomfort.
Check the ingredient list or nutrition label for additives or gums as sometimes these can cause uncomfortable digestive symptoms in those with sensitive stomachs. Natural sweeteners like monk fruit or stevia leaf extract are generally gentler on the digestive system.
Other sources of low FODMAP Protein
Adding protein powder into your diet is a great way to up your daily protein intake, however getting protein from whole food sources & a balanced dietis generally a good idea. Some other sources of low fodmap protein are:
- Lean meats like chicken breast or white fish are a great option. Try this simple chicken salad recipe that's perfect for meal prepping or this simple chicken marsala recipe that makes a great weeknight dinner.
- Red meat is also a great source of protein. I love this easy slow cooker short rib recipe and this tasty Hawaiian inspired beef stew recipe.
- Fish and seafood like salmon, mussels, clams, and scallops are also great sources of low fodmap protein. These drunken mussels and this Salmon Caesar Salad are two of my all time favorite recipes!
- Eggs and egg whites are an amazing source of protein. These are the perfect meal prep high protein breakfast at around 16g of protein per serving. And yep, they're low fodmap friendly as they use oyster mushroom which are a low fodmap friendly mushroom!
- If you're looking for more ideas for incorporating protein into your day, check out this post featuring 30+ of the best low fodmap lunch ideas!
Gluten Free Recipes Using Protein Powder
- Protein Shakes: Mixed Berry, Green Goddess, Eggnog (note these shakes aren't meant to be meal replacements but can offer a protein boost when you need a healthy snack.)
- Protein Desserts: Monster Cookies, Edible Cookie Dough, Chocolate Mousse, No Bake Truffles, Cookie Dough Donuts, Buncha Crunch
- Protein Ice Cream: Dairy Free Vanilla Ice Cream, Protein Ice Cream Bars
What is the Best Low FODMAP Protein Powder Option?
While it is impossible to tell you exactly what protein powder will fit your personal needs best, I can share with you some wonderful low FODMAP certified protein powder options. I will also share options that are made with minimal ingredients, are easy to digest & made with high-quality protein that you can try after you have completed the elimination phase of the low fodmap diet to support your gut health.
Low FODMAP Protein Powders | Monash University Certified
The low FODMAP certified protein powders are generally going to be the best protein powder for IBS, SIBO or for someone who frequently bloats when consuming protein powder.
- TumLove Gut-Friendly Protein: This certified low fodmap protein powder is made with organic pea protein & organic brown rice protein. It comes in both chocolate & vanilla and is an all around great low fodmap protein powder option. It is gluten free as well as free from sugar alcohols. You can use code KIMBERLY15 at checkout to receive 15% off your first order!
- HUM Nutrition Core Strength Vanilla Protein Powder: Monash University low FODMAP certified, this protein powder is easy to digest, vegan friendly and formulated to aid in healthy digestion.
- Better Blends Oat & Collagen Protein Powder: Formulated to be safe for those with both SIBO and IBS, gut friendly but not vegan.
- Stellar Labs Whey Protein: A keto-friendly low FODMAP certified protein powder that comes in three tasty flavors; vanilla, chocolate and caramel.
- Casa de Sante Whey Protein:This one comes in a chocolate flavor only. While it is low FODMAP certified, the ingredients list does show xanthan gum and sunflower lecithin, which some people opt to avoid.
Gut Friendly Protein Powder with Minimal Ingredients
- Equip Foods Grass Fed Beef Isolate Protein: This is my personal favorite, go to protein powder that was recommended to me by the holistic nutritionist I personally work with. I use both the chocolate & vanilla regularly in my daily smoothie as well as my protein recipes like these protein monster cookies and this protein hot chocolate. You can use code PRETTYDELISH to save 15% off your first order. Their chocolate protein powder is made with just three ingredients, with grass fed beef isolate being the source of the protein.
- Drink Wholesome Eggwhite Protein: This is an egg white protein powder that is marketed as easy to digest, but is not currently certified low fodmap. It's made with just 4 ingredients (egg white, coconut, cocoa and monk fruit), which are likely low fodmap and tend to be easier to digest.
Low FODMAP Protein Powder for the Reintroduction Phase
The safest bet, other than the low FODMAP certified protein powders listed above, once you've reintroduced foods back into your diet are low FODMAP friendly rice proteins and whey protein isolates, but I've also included two other fantastic options that are easy on digestion.
- Vital Proteins Whey Isolate: Contains both whey protein isolate and collagen.
- Naked Rice: A gluten free, vegan friendly rice protein powder that's easy on digestion.
