Updated 18.03.2020 by Kirsten Jackson Consultant Dietitian
It can be difficult to find a low FODMAP protein powder. This is because protein powders usually contain lactose or plant based high FODMAP ingredients.
For many, protein powders are an easy go-to boost for increasing your protein intake. If you work out, then having adequate protein daily is vital for you to repair and build muscle. If you are vegan, then getting a high enough protein intake daily can be difficult.
Protein powder is not an essential part of your diet, as you can get protein from everyday food. However, protein powder is a very useful and versatile way to boost your intake.
Animal Based Low FODMAP Protein Powders
Beef Protein Powder
Beef protein powder is low FODMAP and contains a good range of amino acids.
Suitable Products Are;
Whey Isolate Powder
Animal protein powders are most commonly based on milk. The 2 proteins that are extracted from milk are casein and whey proteins. On their own, both of these proteins are low FODMAP. However, there is an issue due to the amount of lactose the products both contain.
Suitable Products Are;
Egg Protein Powder
Egg protein powder is low FODMAP as it contains no carbohydrates at all.
Suitable options would be;
Plant Based Low FODMAP Protein Powder
Pea Protein Powder
Pea protein powder provides all 9 essential amino acids allowing you to build and repair your body. Monash suggest a safe portion as 40g (1).
Rice Protein Powder
Brown sprouted rice protein powder is considered low FODMAP at 40g / serving or 2 tablespoons (1). Brown rice protein powder is also low FODMAP up till around 180g (1). However, I would not recommend rice protein powder as it does not contain all 9 essential amino acids.
Amino acids are the building blocks of protein. Without all amino acids in your diet, you will not be able to build or maintain muscle.
This supplement could be used in the mindset that you still need other amino acids from food, however it is not as useful as an alternative supplement which does provide all amino acids.
Protein powders can be a very useful tool for meeting an increased protein requirement. Just be sure to check the individual ingredients to insure that your product in low FODMAP.