Low FODMAP Protein Powder

Finding a low FODMAP protein powder can be difficult as they usually contain lactose or plant-based high FODMAP ingredients. 

This post will explain which types of protein powders are low FODMAP. The post is split into animal protein powder and plant based protein powder, and there are also examples of suitable brands.

The low FODMAP protein powders that we will discuss are:

• Beef protein powder
• Whey isolate powder
• Egg protein powder
• Pea protein powder
• Rice protein powder
• Hemp protein powder

ANIMAL-BASED LOW FODMAP PROTEIN POWDERS

This section will list low FODMAP protein powders. However, for all protein powder products, you should check the label for other added ingredients that may contain FODMAPs.

LOW FODMAP PROTEIN POWDER: BEEF PROTEIN 

Beef protein powder is low FODMAP and usually contains a good range of amino acids. However, you should always check the label, as some beef protein powders are made mostly from collagen. 

If the product is made from collagen, that means it contains mostly 4 amino acids – glycine, proline, hydroxyproline, and arginine. However, for protein synthesis, we need all 9 essential amino acids, which means that your body won’t be able to repair its tissue. 

Suitable products are:

• Applied Nutrition – Beef Hydrolysed protein powder
• NXT Nutrition – Beef protein isolate powder
• Bodybuilding Warehouse Beef protein hydrolysed powder

LOW FODMAP WHEY ISOLATE POWDER

Whey protein is made from liquid whey, which is a by-product in the dairy industry (e.g. cheese or cottage cheese production). This protein differs from whey concentrate in the manufacturing process (1).

Whey concentrate is less processed and contains roughly 80 % of protein and 20 % of fats and carbohydrates. Whey isolate is more processed and contains about 90 % of protein and 10 % of fats and carbohydrates (1).

With the reduction of carbohydrates proportion in whey isolate, the content of lactose decreases as well. That makes the whey isolate low FODMAP.

Whey is also a complete protein as it contains all nine essential amino acids. 

Suitable products are:

• Optimum Nutrition – Whey protein powder
• Premium body nutrition – Whey isolate protein powder
• Optimum Nutrition – Hydrolysed whey protein powder

LOW FODMAP EGG PROTEIN POWDER

Egg protein powder is usually made from egg whites, because egg yolk contains more fat. It is a high-quality protein as it contains all essential amino acids and is easily digested (2). 

Egg protein powder is low FODMAP as it contains no carbohydrates at all.

Suitable options include:

• Peak Supps – Egg white powder
• Bulk – Egg white powder

VEGAN LOW FODMAP PROTEIN POWDER

If you avoid animal-based products, but you would still like to enrich your meals with low FODMAP protein powder, there are plenty of options for you. You can get vegan low FODMAP protein powders and below are some options: 

PEA PROTEIN POWDER

Pea protein powder is made by grinding dried peas into pea flour. This flour contains proteins, fats, carbohydrates, and fibre. Proteins are extracted by removing carbohydrates and fibre from the pea powder (3).

Pea protein is popular due to its affordability, and low allergenicity, it is also derived from a sustainable crop. It is also a complete protein as it provides all 9 essential amino acids allowing you to build and repair your body (3). 

Low FODMAP pea protein powder to buy:

Monash tested and certified low FODMAP this product: VITESSENCE® Pulse 1803 pea protein (4).

Other suitable options would be:

• Pulsin Balance Nutrition – Pea protein isolate 
• Bulk – Pea protein isolate 

RICE PROTEIN POWDER

In rice protein powder, proteins are extracted from rice which is a FODMAP-free food. Therefore, if there are not any other high FODMAP ingredients added, the product is low FODMAP.

There are several low FODMAP protein powders made from rice on the market:

• Brown sprouted rice protein powder
• Brown rice protein powder
• White rice protein powder

However, rice protein powder does not contain all nine essential amino acids. Without all the 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.

 To get all essential amino acids when using rice protein powder, we suggest:

• Consume it with other low FODMAP protein powder (e. g. pea protein powder)
• Prepare protein shake with soy milk (made from soy protein)
• Include it in a dish with pulses (e. g. this low FODMAP vegan blondies)

Low FODMAP pea protein powder to buy:

• Pulsin Balanced Nutrition – Rice protein powder
• Bulk – Brown rice protein powder

HEMP PROTEIN POWDER

Monash hasn’t tested hemp protein powder yet, but protein powder is extracted from hemp seeds which are low FODMAP at 20 g per serving. Larger amounts are moderate in galacto-oligosaccharide (GOS), a type FODMAP (4). 

Since we don’t know the low FODMAP serving size for hemp protein powder, we suggest you stick to the same portion as is for hemp seeds.

Hemp protein is a complete protein as it contains all nine essential amino acids. It also contains both essential fatty acids, omega-3 and omega-6 (5).

You may notice that hemp protein has an ‘earthy’ taste and a gritty texture. Many people will not mind or even notice this. However, bear this in mind if you do not enjoy this flavour and texture!

Low FODMAP hemp protein powder to buy:

• Naturya – Hemp protein powder 
• MyProtein – Hemp protein powder

HIGH FODMAP PROTEIN POWDER

When following a low FODMAP diet, you would probably want to know if there is any protein powder you should avoid. And there is one:

SOY PROTEIN POWDER

Soy protein powder is considered high FODMAP due to the galacto-oligosaccharide (GOS) and fructan content, particularly when protein powders recommend higher servings than what the Monash low FODMAP app recommends as safe. 

LOW FODMAP PROTEIN POWDER AND SWEETENERS

It is important to always check the label for other ingredients, including sweeteners.

Many protein powders contain sweeteners. It is essential whilst on a low FODMAP diet to choose protein powders that don’t contain:

• Sorbitol
• Mannitol
• Xylitol, or
• Isomalt

Please note this list is not exhaustive. Read our post on which sweeteners are low FODMAP to find out which sweeteners are low FODMAP.

LOW FODMAP MILKS TO MIX YOUR PROTEIN POWDER WITH

Now that you know which protein powders are suitable for a low FODMAP diet. However, you need to make sure you are mixing the powder with a low FODMAP drink.

If your first thought is water, yes this is suitable but might not be as tasty! There are several low FODMAP options for you, including:

• Lactose-free milk
• Soy milk (from soy protein)
• Almond milk
• Hemp milk

If you would like to learn more about low FODMAP milk, check our post “Does low FODMAP milk exist?”

You can also add low FODMAP protein powder to make :

• A low FODMAP smoothie
• A low FODMAP yogurt – for suitable options, read Can You Buy low FODMAP Yogurt? 
• Other low FODMAP dishes (such as soups and desserts)

LOW FODMAP PRE-WORKOUT SUPPLEMENT

Non-food-based pre-workout supplements that are low FODMAP friendly can be more tricky. Pre-workout supplements contain different compounds, such as branched chain amino acids (BCAAs), creatine, beta-alanine, and caffeine.

Pre-workout supplements come in the form of a powder and you mix them with water prior to working out.

Whilst these are known to have some benefits for exercise, they are not wholly necessary, particularly if you are just starting on your fitness journey (6). 

Pre-workout supplements often contain colourings, artificial sweeteners, and flavourings that can even upset stomachs when not on the low FODMAP diet. It is essential to read the label if you choose to have a pre-workout supplement whilst on the low FODMAP diet.

When considering to workout whilst on the low FODMAP diet, it’s still important to fuel appropriately, and sometimes, before a workout, we need an extra boost. Knowing what low FODMAP friendly is, is the key. 

A pre-workout supplement to give you energy can be anything in the form of carbohydrates, as these release energy quicker than protein and fat (4). 

Here are some simple pre-workout low FODMAP snacks:

• A rice cake with jam
• Slice of sourdough toast with jam
• 1 Weetabix with lactose-free milk or almond milk
• Unripe banana with peanut butter

Some people choose coffee as a pre-workout to stimulate the brain and prepare for exercise (7). Caffeine affects everybody differently, but it can also be an IBS trigger. Read more about how does coffee affect IBS here. 

Any low FODMAP fruit you enjoy, such as an unripe banana, is a good option for a pre-workout snack (4). Click here to read more about low FODMAP fruits. 

LOW FODMAP PROTEIN POWDER TOP TIPS!

1. Protein sample service

Most protein powder suppliers offer the option to purchase a sample of their different protein powders. 

These smaller sachets can help you to find the right one to suit the low FODMAP diet and try different flavours without wasting money on larger bags. 

• Clear Whey Variety Pack – Myprotein
• Impact Whey Variety Pack – Myprotein
• Clear vegan sample sachet – Applied Nutrition

2. Remember the dietary protein!

Protein powder isn’t the only source of protein. It’s an important food group for muscular growth and regeneration. On a low FODMAP diet, you will still be likely to meet the recommendations for protein. 

It is difficult for Monash to test every protein powder to determine if it is suitable to consume whilst on a low FODMAP diet. 

If you worry about protein powders whilst you are on the low FODMAP diet, you should make sure you have an adequate intake of protein from your diet!

High protein and low FODMAP protein sources include (8):

• 2 Eggs = 13 g protein
• 125 g Chicken = 28 g protein
• 100 g Fish = 23 g protein
• 100 g Tofu = 12 g protein
• Beans (check recommended portion sizes on the Monash food app) (4)

3. Don’t over consume protein!

Having too much protein long-term can have some harmful effects on the body (9). While we want to ensure we have enough, it is possible to have too much.

Research has shown that if you have a more reasonably sized portion of protein intermittently throughout the day is more effective for muscle growth! 

So, instead of having large protein intakes at one meal, try having smaller amounts throughout the day (10). 

For example:

• 2 eggs for breakfast with a slice of toast and a piece of fruit
• 100 g fish at lunch with salad 
• 125 g chicken in the evening with vegetables and pasta
• Cooked, crispy chickpeas as a snack

GLUTAMINE SUPPLEMENT IN IBS

Glutamine is a non-essential amino acid, and you can find in everyday foods such as beans, meat, fish, and dairy products.

Some studies show benefits in IBS symptoms whilst on a low FODMAP diet when taking glutamine supplementation (11). 

The study sample was relatively small, with only 50 individuals with IBS who were only followed up for six weeks. Therefore, more research is needed (11).

Glutamine is a non-essential amino acid, and you can find it in everyday foods such as beans, meat, fish, and dairy products. It is unlikely not to be meeting the glutamine requirements for your body. 

You can read more about glutamine and if glutamine supplements help IBS symptoms here.

Low FODMAP Protein Powder Summary

Low FODMAP protein powders include beef protein powder, whey isolate, egg protein, pea protein, rice protein, and hemp protein. 

Protein powders can be full of high FODMAP ingredients so you should always check the label to detect any high FODMAP ingredients we mentioned in the post. The most common are artificial sweeteners such as sorbitol, mannitol, xylitol, and isomalt.

There are many low FODMAP protein powders to choose from. You just need to find the best one for you!

Written by Barbara Lešnik Student Dietitian and reviewed by Bethany Willson, Specialist Gastroenterology Dietitian, and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert