We get lots of questions here at Monash FODMAP aboutdifferent protein powders asking if they are safe to consume on the low FODMAPdiet. Unfortunately, we cannot provide clear answers regarding FODMAP contentwithout testing each individual protein powder. However, we can provide you thebasics on protein, protein supplementation and how this is relevant for someonewith IBS.
Physiologicalfunction of protein
Protein is an essential component in the diet – it is foundin all the cells of our body, makes up important hormones/enzymes, and isessential for muscle repair and regeneration. Protein is different from othermacronutrients (i.e. carbohydrates/fats) in the diet, because it cannot bestored like they can. Instead, proteins are broken down into amino acids (thebuilding blocks of protein), and continuously turned over in the body. Our bodyis continuously building up and breaking down proteins, and any excess dietaryprotein gets excreted mainly in the urine.
Who needs proteinsupplementation?
Most people eat more than enough protein through diet alone,and do not have to supplement with extra protein through supplements or proteinpowders (1). Some population groups require additional protein due to higherprotein requirements or being at higher risk of nutritional inadequacyincluding: elderly, those following a vegan/vegetarian diet, certain athletes,pregnant and lactating women, and for certain medical reasons (i.e.post-surgery/wound healing/infections).
There is no evidence to suggest that having IBS willcontribute to extra protein requirements or that following a low FODMAP dietwill impact protein intake significantly. Many protein sources (e.g.meat/eggs/chicken) are naturally low in FODMAPs and a recent study found thatprotein intake remained consistent when moving from habitual diet to a lowFODMAP diet (2).
Protein powders &FODMAPs:
Through our experience testing protein powders, we havefound that extracting pure protein is challenging for food manufacturers andthese products are often high in FODMAPs. While these products can containanywhere between 70-90% protein, it only takes a small amount of FODMAPs tocause symptoms in individuals with IBS. The ingredients lists can be full ofunknowns and without laboratory analysis of the product, it becomes extremelychallenging to predict FODMAP content based on a label. Unless specified by ahealth professional to take a protein supplement, our general advice is tostick to food options first for protein intake (see table below).
Things to look outfor when purchasing protein powder:
-Check for polyols on theingredients list – ingredients such as xylitol, sorbitol and mannitol are usedas low-calorie sweeteners. The doses of polyols used by food manufacturers canbe well above what we define as a safe serve and are likely to be problematicfor those who are sensitive to sugar alcohols.
-Plant derived proteins (e.g. soy,pea): these can be particularly challenging to purify, and often contain someFODMAPs (eg. GOS and fructan).
-Look out for lactose on wheyprotein powder products. When comparing whey protein concentrate to wheyprotein isolate, isolates undergo extensive processing so that the finalproduct is higher in protein. Whey protein concentrates are therefore lower in proteinand higher in carbohydrates like lactose.
-Avoidprotein powders/supplements that have the word ‘prebiotic’ on the packaging.Prebiotic is a term synonymous with FODMAPs and it may cause symptoms for some.Check the ingredients panel for ingredients such as: inulin, chicory root,Jerusalem artichoke. Check out our blogs [1]on prebiotics about how to eat enough prebiotics fromdietary sources while following a low FODMAP diet.
-Ifyou’re not sure, ask for a sample. Many websites offer free samples of proteinpowder. You can test this product on yourself before committing to thepurchase and let your symptoms guide you from there.
Dietary sources ofprotein:
Although protein powders are extremely popular, it’simportant to first focus on good quality dietary sources of protein in thediet. These include meat, fish, eggs, dairy products (lactose-free if needed),as well as vegetarian sources such as tofu, nuts, seeds and legumes (check theapp for serve sizes). Including a variety of different sources of proteinsthroughout the day mean it’s more likely that protein requirements are beingmet, without the need to purchase expensive powders. Protein requirementschange based on age, sex and body weight, and may be different according toyour country’s guidelines. Recommended daily intakes for protein in Australiafor women over the age of 18 is 0.75g/kg and for men is 0.84g/kg. The tablebelow outlines good sources of protein found in food.
As always, we recommend working with a trained dietitian,who can determine whether your diet is nutritionally adequate or not, andwhether you may need extra supplementation.You can find our full list of Monash FODMAP trained dietitians here.
References:
1. ABS.Australian Health Survey: Nutrition First Results-Foods and Nutrients.Canberra: ABS; 2014.
2. StaudacherHM, Ralph FSE, Irving PM, Whelan K, Lomer MCE. Nutrient Intake, Diet Quality,and Diet Diversity in Irritable Bowel Syndrome and the Impact of the Low FODMAPDiet. J Acad Nutr Diet. 2020;120(4):535-47.
3. Corgneau M, Scher J, Ritie-Pertusa L, Le Dtl, Petit J,Nikolova Y, et al. Recent advances on lactose intolerance: Tolerance thresholdsand currently available answers. Critical Reviews in Food Science andNutrition. 2017;57(15):3344-56.
