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 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 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.
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Low FODMAP Protein Powder FAQs
What are the best low FODMAP forms of protein?
Aside from natural proteins like eggs, meat and fish, 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 proteins are low FODMAP friendly as well, though Monash University is still continuing testing on these ingredients.
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 the Monash App indicates 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.
Is There A Low FODMAP Vegan Protein Powder?
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 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.
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 is generally a good idea. Some other sources of low fodmap protein are:
- Lean meats like chicken breast or white fish. 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 Kale & Mushroom Egg Bites 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 25+ healthy gluten free protein lunch ideas with low fodmap options, too!
Recipes Using Protein Powder
- Mixed Berry Energy low fodmap protein shake
- Green Goddess low fodmap protein shake
- Gluten Free Blueberry Protein Muffins
- Gluten Free Carrot Cake Protein Muffins
- Chocolate Chip Peanut Butter Protein Powder Mug Cake
What is the Best Low FODMAP Protein Powder Option?
While there are many wonderful low FODMAP protein powder options, here are a few options that are perfect for the elimination and reintroduction phases of the low FODMAP diet.
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 Santé 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.
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.
- Drink Wholesome Eggwhite Protein: This one is marketed as easy to digest, but since it is not low fodmap certified I’m adding it to the reintroduction phase list. It’s made with just 4 ingredients (egg white, coconut, cocoa and monk fruit).
- Be Well By Kelly Grass Fed Beef Protein: This is my personal favorite, go to protein powder. I use both the chocolate & vanilla regularly in my daily smoothie as well as my protein recipes like these protein rice krispies treats and this protein hot chocolate. She also has an unflavored version whose only ingredient is beef protein isolate.