Protein Powder For IBS

What Type Of Protein Powder Is Best For IBS?

Irritable bowel syndrome (IBS) is a common GI illness that can be controlled with diet. The low FODMAP diet is a common technique used by IBS sufferers to avoid items that cause symptoms.

Fermentable oligo-, di-, mono-, and polyols (FODMAPs) are carbohydrates included in the typical American diet. They’re present in foods like wheat and milk, and they’re known for causing bloating, gas, and stomach pain in people. A low FODMAP diet consists of avoiding foods that are rich in FODMAPs.

Is Protein Powder Good For IBS?

Protein Powder For IBS

IBS sufferers should avoid most protein supplements. Protein powder is a lot of things, but one of them isn’t simple to digest. A quick glance at a typical ingredient list should shed some light on the situation. The usual protein powder has a slew of additives that don’t look like food and are high in FODMAPs. Avoid the following when purchasing protein powder if you have IBS or a sensitive stomach.

Protein powders are concentrated proteins derived from a variety of whole food sources and are available in three main forms: concentrate, isolate, and hydrolysate.

Heat, acid, or enzymes are used to extract protein from a complete food source. Protein accounts for 60-80% of the total, with carbohydrates and fat accounting for 20-40% of the total.

Isolate: extracted in the same way as concentrate, but with the carbohydrate and fat removed during a second filtering phase. Protein makes up 90% to 95% of the total.

Hydrolysate: undergoes a final process using heat, acid, or enzymes to break down amino acids into simpler forms. This is a more digestible variant.

Protein powders are difficult for those with IBS. If the protein comes from a high-FODMAP meal, such as peas, you’ll want to isolate the carbohydrate. To assure lactose-free whey, do the same thing.

Many people with IBS may have trouble with protein powders since they are already broken down from full meals. To gauge your tolerance, start with a tiny quantity and work your way up to a full serving.

Also, any other substances should be considered. Many high FODMAP components, such as honey, agave, artificial sweeteners, inulin, and chicory root, will be present in most protein powders. Gums can be problematic for people with IBS, so find out if you’re allergic to them before purchasing a protein powder.

Whey, pea, hemp, brown rice, and soy isolate are all low FODMAP protein powders to consider for a morning smoothie or post-workout snack.


Whey protein is derived from the liquid portion of cow’s milk that is separated during the cheese-making process. It’s made up of a variety of milk proteins, and the isolate form is lactose-free. A portion of protein can include anywhere from 25 to 50 grams, but it’s better to keep it around 25 grams to minimize stomach problems. This would not be a good choice if you have a milk allergy.


Ground yellow peas are used to make pea protein. It’s high in iron and high in quality protein. For most people, one serving of protein will provide 15 grams, which is closer to the necessary amount each meal. This recipe is gluten-free and dairy-free by default. Because pea protein can be high in FODMAP, many people with IBS are concerned about it. However, one serving of pea protein, according to Monash University, is insufficient!

This is the one I usually recommend because it’s simple to come by and has a nicer texture.


Hemp protein powder is created by pulverizing hemp seeds. You’re consuming the full seed rather than extracting the protein. Because the protein isn’t separated, you’ll get a little less protein per serving than with other alternatives. One dish may have 10-15 grams of protein, but it will contain many more calories than your pea protein alternative.

This is an excellent choice for vegans and people who want less processed protein.

Brown Rice

Brown rice protein powders are made by extracting the protein from the grain. Because this isn’t a complete protein, meaning it lacks all necessary amino acids, many products incorporate quinoa and chia seeds, which are both complete proteins and low FODMAP! With roughly 20 grams of protein per serving, this is an excellent vegan and gluten-free choice for those who want more protein.

Soy Isolate

Soy isolate is made from soybeans and provides 20 grams of protein per serving. However, it is one of the most divisive plant-based protein alternatives. While soybeans can be a good source of protein for plant-based diets, soy isolate powder may include chemicals that are harmful or inhibit mineral absorption. It is necessary to do more research.

Although this is a low-FODMAP alternative, I seldom offer it to my customers. Instead, consume edamame, tofu, and tempeh if you’re a plant-based eater to reap the benefits of soy.

Protein powders aren’t required, although they might be beneficial when used in moderation. If you’re receiving all of your protein from powders, I recommend working with a nutritionist, such as me, to expand your dietary options and incorporate more whole foods. Consider the source of protein, extra ingredients, and the quantity you’re taking in every serving when picking a protein powder for convenience or to boost your overall protein consumption. Large amounts of extra protein aren’t needed because the body only processes about 15-25 grams of protein at a time.

The MASTER Method group program may be the answer you’ve been seeking for if you’re coping with IBS and aren’t sure how to control your symptoms. It is possible to be self-assured in your approach to symptom management.

Common Protein Powder Ingredients To Avoid

What Type Of Protein Powder Is Best For IBS

Because there are so many protein powders on the market, reading labels and determining whether they are low FODMAP friendly or not can take a long time. Find a FODMAP-friendly protein powder by following these instructions.

What Protein Powders Do I Choose?

It’s best to select protein powders with short ingredient lists and all-natural components to prevent aggravating IBS symptoms after drinking your protein smoothie. To check for high FODMAP additions, you’ll still have to read the ingredient labels. Check out Casa de Sante’s whey protein powder, as well as their low FODMAP and vegan protein powder. Choosing an IBS-friendly protein powder is made easy by products that are certified low FODMAP.

Casa de Sante low FODMAP meal replacements are a wonderful alternative if you’re seeking for additional vitamins and minerals. They include 22 grams of protein, 20 vitamins and minerals, 5 grams of fiber, probiotics, superfoods, and digestive enzymes, plus they are vegan. Vanilla and chocolate flavors are available.

Protein powder may be mixed with flavorful liquids like milk or coconut water and blended for a nutritious fruit smoothie, or it can even be used as a cooking component. acquire low-FODMAP protein powder recipes that are good to your gut

Whey protein concentrate is rich in FODMAPs, therefore stay away from protein powders that include it. When purchasing protein powders, hydrolyzed whey protein should also be avoided. However, while whey protein isolate is deemed acceptable on the low FODMAP diet, this does not mean that all whey protein should be avoided. This step should help you limit down your options rapidly.

Next, check for sweeteners that are high in FODMAPs on the ingredient label. Any protein powder with fructose, agave syrup, honey, sorghum syrup, molasses, or sugar alcohols should be avoided. Ingredients such as maltitol, xylitol, erythritol, and sorbitol are examples of sugar alcohols. These components have a high FODMAP content and may cause digestive issues in those who have IBS.

Other high FODMAP additives to be aware of include: Here’s a quick rundown of some more protein powder additives to stay away from:

  • Carob powder (no more than 1 teaspoon)
  • Beverage base with a malted chocolate taste (no more than 1.5 heaped teaspoons)
  • Ground cashews or pistachios
  • Buttermilk powder
  • Kefir powder
  • Milk powder
  • Micellar casein: Although it can be a low lactose meal, micellar casein can have a lactose level of 1 to 5% or more, depending on the product.
  • Inulin
  • Gluten
  • Any bean or lentil powder, such as soy bean powder.
  • Fruit concentrations such as apple, pear, peach, or mango
  • This is only a partial list, but it should get you started in your search for a safe protein powder. Let’s take a look at some of the best protein powder components.

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