Finding an IBS-friendly low FODMAP protein powder that tastes great and doesn’t trigger any kind of unwanted symptoms of irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) isn’t easy! But it can be done.
This round-up features my favorite low FODMAP protein powder brands and products on the market. My recommended product list is based on a fusion of first-hand experience and client feedback in terms of taste, texture, and gut reactions (or in this case, lack thereof).
Note that some of the products mentioned are Monash-approved, while others are presumably low FODMAP, based on their ingredient list and reports from many of my 1-1 clients with IBS/SIBO.
Please take what you need and leave the rest. 🙂
Disclaimer: This post was written for general educational purposes and should never replace 1-1 nutritional advice. Consult with a FODMAP-informed gut health dietitian/nutritionist to receive customized recommendations tailored to your bio-individualized needs!
Affiliate Disclosure: This post contains affiliate links*. As an Amazon Associate, I may earn a small commission on qualifying purchases at no extra cost to you!
Table of Contents
Low FODMAP protein powder brands and product list
Gut health dietitian picks
First and foremost, please keep in mind I’ve tested and vetted each of these low FODMAP protein powder products – either first-hand, or via feedback from my 1-1/group clients with IBS.
FODMAPs aside, please also note that as a holistic dietitian/nutritionist, I’m selective about the types of protein powders I endorse from a quality standpoint!
- For example: I only use and recommend products made with real, whole food-derived ingredients.
- This means no added antibiotics/growth hormones, no added refined sugars, artificial sweeteners, or fillers. (These additives are actually “gut disruptors” on a root-cause level, even if they’re low FODMAP!)
Collagen peptides
Collagen peptides are a type of protein powder extracted from the cartilage of cows or other animals with cartilage.
Most collagen products are bovine-sourced (from cows), but some collagen products may be derived from marine (seafood) or poultry sources.
Collagen peptides are inherently low FODMAP because they contain zero carbohydrates; they are 100% protein. (Remember, FODMAPs are fermentable carbohydrates!)
Aside from being low FODMAP and potentially gut-healing, collagen peptides are also free of sucrose and starch for anyone with a sucrose intolerance and/or starch intolerance.
Newer research is also investigating the potential health benefits of collagen peptides for leaky gut and IBS (and skin, and more!).
I love collagen peptides as a low FODMAP protein powder because they provide us with almost all 20 amino acids, and they dissolve easily into coffee, soups, smoothies/shakes, and even some dessert recipes (like this cookie dough fudge).
My favorite grass-fed, antibiotic-free, environmentally sustainable collagen peptide brands and products on the market include, but aren’t limited to:
- Designs for Health Whole Body Collagen Powder*
- Orthomolecular CollaGEN
- Thorne Collagen Fit*
- Garden of Life Hydrolyzed Collagen Peptides*
- Truvani Collagen Peptides*
- Great Lakes Wellness collagen peptides
To dive deeper into collagen, consider checking out the full article unpacking my fave collagen products for gut health (and why), here.
Grass-fed whey protein isolates
Whey is a type of complete protein isolate from dairy milk.
It may come from any type of milk, but the majority of whey protein isolate powders on the market come from cow’s milk (and some are also available from goat milk).
From a FODMAP standpoint, most types of whey can potentially be considered low FODMAP as long as they contain less than 1 to 1.5 grams of naturally occurring sugar per serving. (Lactose is the naturally occurring high-FODMAP sugar found in milk.)
From a general holistic eating standpoint, I prefer to consume and recommend dairy products that are sourced from grass-fed cows (versus their corn-fed, factory-farmed counterparts, which are often sick and pumped with antibiotics/added growth hormones).
Below are my fave organic, grass-fed low FODMAP whey protein isolate products on the market:
- Chocolate Naked Whey*
- Simply Tera’s dark chocolate whey*
- Simply Tera’s bourbon vanilla whey*
- Simply Tera’s 100% lactose-free whey proteins
Plant-based low FODMAP protein powders
- TumLove (a blend of sprouted brown rice protein and pea protein base)
- TruVani* 8-flavor sample pack (a blend of pea protein, pumpkin seed, and chia seed protein) – also available in each of the following flavors:
Other low-FODMAP protein powders on the market
The following low FODMAP protein powder products are either Monash-approved or they meet low FODMAP diet criteria based on their ingredients, from a clinical nutrition standpoint.
They’re also made with simple, high-quality ingredients.
(Disclaimer: I haven’t tried all of these products first-hand so I can’t vet them on the same level from a taste/sensory standpoint.)
Either way, feel free to lean on this as a resource in the early phases of your low FODMAP diet especially if you’re very sensitive to ingredients and prefer to try single-ingredient products..
Collagen-derived protein powders
- Ancient Nutrition Multi-Collagen Protein*
- BetterBlends Gut-Friendly Chocolate Protein* (Monash-approved)
- Better Blends Gut-Friendly Vanilla Protein* (Monash-approved)
- Levels grass-fed collagen peptides*
- Momentous grass-fed collagen peptides*
Beef-derived protein powders
In addition to being low FODMAP, the beef-derived protein isolate products on this list are also CSID-friendly, Paleo-friendly and carnivore-friendly.
Rice protein powders
- Momentous pea and rice protein powder*
- Naked Nutrition brown rice protein powder*
- NutriBiotic vanilla rice protein powder*
- NutriBiotic organic vanilla rice protein powder*
- NutriBiotic chocolate rice protein powder*
- Nutribiotic organic chocolate rice protein powder*
- Terrasoul superfoods sprouted brown rice protein powder*
Egg-derived protein powders
- Gutly egg white protein powder – chocolate/vanilla flavor (Monash-approved)
- Naked egg*
- True Nutrition egg white protein powder*
Hemp protein powders
- Gutly hemp seed protein powder – chocolate/vanilla flavor (Monash-approved)
- Nutiva organic hemp seed protein*
- Superflora protein powders – chocolate/vanilla (Monash-approved; derived from hemp + whey)
Oat protein powders
- Naked Oats: Cinnamon Overnight Oats Flavor* (contains oat & whey protein)
Pea protein powders
- Momentous pea and rice protein powder*
- Naked vanilla pea protein powder*
- Naked chocolate pea protein powder*
- NutriBiotic vanilla pea protein powder*
- True Nutrition pea protein powder*
Peanut butter protein powders
Seed protein powder
Whey protein isolates
- Levels grass-fed whey protein* (Low FODMAP serving size: 1/2 scoop)
- Momentous essential protein (chocolate grass-fed whey isolate)*
- Momentous essential protein (vanilla grass-fed whey isolate)*
- Naked Nutrition clear whey isolates*
- Naked Goat (100% grass-fed goat whey isolate)*
- Naked Oats: Cinnamon Overnight Oats Flavor* (contains oat & whey protein)
- Superflora protein powders – chocolate/vanilla (Monash-approved; derived from hemp + whey)
- Thorne whey protein isolate*
If you’d like to learn more about how to figure this out on your own, keep reading!
Anatomy of a low FODMAP protein powder: label reading tips
Of course, the above list is not exhaustive; there are other types of low FODMAP protein powder on the market, not included above.
That said, if you’d like to explore other protein powders on the market, the next step is to keep reading and check out the most important low FODMAP protein powder label-reading criteria.
Types of low FODMAP protein powders
A low FODMAP protein powder product may include any of the following types of protein powder which are considered low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) and thus least likely to trigger IBS symptoms:
- Beef protein powder
- Bone broth protein powder
- Chia seed protein powder
- Collagen peptides
- Egg protein powder
- Hempseed protein powder
- Oat protein powder
- Pea protein powder
- Peanut butter protein
- Pumpkin seed protein powder
- Rice protein powders (brown rice, sprouted brown rice, or white rice)
- Sunflower seed protein powder
- Watermelon seed protein powder
- Whey isolate protein powder (if lactose-free or low-lactose)
High FODMAP protein powder ingredients to avoid
Some protein powders on the market may include sneaky fillers and sweeteners (such as polyols) which are high in FODMAPs and more likely to trigger IBS symptoms like gas, bloat, abdominal pain, and/or diarrhea.
High FODMAP sweeteners
Avoid protein powders that contain any of the following common high FODMAP sweeteners:
- Fructose or high fructose corn syrup
- Honey
- Sugar alcohols (xylitol, isomalt, sorbitol, mannitol, etc. – anything ending in “–ol”)
Recommended reading: Holistic Dietitian Advice on How to Navigate Low FODMAP Sweeteners
What about erythritol?
While erythritol is technically not considered high FODMAP, it’s also not Monash-approved as a low FODMAP sweetener – and in my experience, a lot of people react negatively to erythritol.
Recommended reading: Low-Down on Erythritol and IBS – What Else You Need to Know
Prebiotics
Most people don’t realize that a low FODMAP diet is inherently low in prebiotics. That’s because prebiotics are more likely to ferment with microbes in the gut!
That being said, some prebiotic constituents are higher FODMAP than others. Avoid the following prebiotic ingredients which I find to be the most common types found in commercial protein powders on the market:
- Inulin
- Apples or other high FODMAP fruits/veggies
- Chicory/chicory root
- Fructooligosaccharides (FOS)
- Oligosaccharides (OGS)
Soy protein isolate
Technically soy protein isolate isn’t yet tested and listed on the Monash University FODMAP App…
However, many other soy products are listed as high FODMAP so I recommend avoiding protein powders that contain soy protein as an ingredient.
Low FODMAP protein powder recipes and ideas
- Add a scoop of you-friendly low FODMAP protein powder to smoothies and shakes
- Stir some protein powder into your low FODMAP yogurt
- Add a scoop of protein powder into your low FODMAP overnight oats
- Throw a scoop of collagen peptides into soups and stews for extra protein
- Add a scoop of collagen peptides into your morning brew (i.e. coffee/low FODMAP tea)
- Try my low FODMAP + Paleo/GAPS-friendly, CSID-friendly cookie dough fudge recipe which features plain or vanilla protein powder
Protein in your diet: food for thought
As a friendly reminder, you don’t need to include protein powder in your diet to be healthy – and too much protein isn’t good for us!
Protein powder can be a great supplemental way to make sure you’re getting enough protein (especially if you’re vegan/vegetarian); however…
Also keep in mind, you’ll get a lot MORE nutritional value out of eating real, complete protein-rich foods like grass-fed meats, poultry, seafood, and eggs which offer an abundance of vitamins and minerals (in addition to providing all essential amino acids).
If you’re vegan or vegetarian, you may want to consider trying out a blend of different proteins from legumes, grains and seeds to diversity your amino acids and ensure you’re getting enough of every type of amino acid (building blocks of protein) in your diet each day.
Frequently Asked Questions (FAQs)
Is pea protein low FODMAP?
According to Monash University (the leading authority on all things FODMAPs), pea protein isolate is low FODMAP in servings of 2.65 ounces (75 grams) or less.
However, if you’re looking at pea protein powders on the market, make sure to avoid any products containing high FODMAP add-in’s like xylitol, mannitol, sorbitol, honey, agave, and other high FODMAP ingredients as mentioned earlier.
Is whey protein low FODMAP?
In many cases, whey protein isolate can be considered low FODMAP as long as it contains less than 1 to 1.5 grams of lactose (natural milk sugar) per serving.
It’s important to look at the nutrition fact label to determine this.
Even if a given serving of whey protein contains more than 1 to 1.5 grams of lactose (sugar) per serving, you can technically make it low FODMAP by reducing the serving size.
- For example, if a whey protein isolate contains 2 grams of sugar per 1 scoop (not including added sugar), you can limit the serving size to 1/2 scoop or less at one time.
Is soy protein low FODMAP?
Soy protein is technically untested on the Monash University FODMAP App at this point in time; however, based on what we can see about soy milk and many other soy products, I would say it’s safe to assume that soy protein is not low FODMAP and should be avoided on a low FODMAP diet.
What’s the best low FODMAP protein powder on the market?
In my opinion, generally, the best types of low FODMAP protein powder on the market are those made with simple, natural, read-food ingredients and little to no chemicals, additives, or refined added sugars/fillers.
The best low FODMAP protein powder on the market depends on your preferences and biochemical individuality.
For example, if you’re vegan, a plant-based protein powder would be the best option for you (versus whey, egg, collagen, or beef-derived which all come from animals).
Or if you have an acquired sucrase-isomaltase deficiency which is often accompanied by a FODMAP intolerance, this means you’ll need a product that isn’t just low FODMAP but also low sucrose and low starch. In this case, a plain egg/beef/collagen protein would be your best bet.
There are many other examples of how to choose the best protein powder for you, but if you’d like more guidance I recommend consulting with a gut health dietitian to receive custom advice.
Recap and final thoughts
Low FODMAP protein powders can be made with any of the following base ingredients:
- Beef
- Bone broth
- Chia seeds
- Collagen
- Egg white
- Hemp seed
- Oat protein
- Pea
- Peanut butter
- Pumpkin seeds
- Rice
- Sunflower seeds
- Watermelon seed
- Whey isolate
They also need to be absent of high FODMAP ingredients like polyols/sugar alcohols, soy protein, high FODMAP prebiotics (like inulin/chicory), and high FODMAP sweeteners.
My favorite brands of low FODMAP protein powder products on the market use high-quality standards such as organic, grass-fed (if applicable), non-GMO, no added antibiotics/growth hormones, chemical-free, and little to no added refined sugars.
- While this stuff has nothing to do with FODMAPs, reducing and minimizing your intake of “gut disruptors” can still make a huge difference on your gut-healing journey.
Some tasty and easy ways to integrate low FODMAP protein powder into your diet can be to add it to coffee/tea, smoothies/shakes, oatmeal/overnight oats, or dessert recipes.
Low FODMAP protein powders can be a nice supplemental way to boost protein intake when you aren’t getting enough protein from whole foods in your diet. But keep in mind this isn’t necessary if you find that you already get enough protein from real food.
Always consult 1-1 with a FODMAP-informed gut health dietitian if you need help determining the best low FODMAP protein powder for you, and/or you’d like some guidance around how much protein you should be eating each day.
Next steps
Thanks for taking time out of your day to read this post! I hope you found it helpful and informative.
If you’d like more resources on how to navigate IBS/SIBO and the low FODMAP diet holistically, make sure to download my free holistic high & low FODMAP food list PDF here!
XX – Jenna
