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Low FODMAP Protein Powder

by Bethany Willson Specialist Dietitian BSc Hons 9 Comments

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
low FODMAP protein powder

Table of Contents

  • ANIMAL-BASED LOW FODMAP PROTEIN POWDERS
    • LOW FODMAP PROTEIN POWDER: BEEF PROTEIN 
    • LOW FODMAP WHEY ISOLATE POWDER
    • LOW FODMAP EGG PROTEIN POWDER
    • VEGAN LOW FODMAP PROTEIN POWDER
    • PEA PROTEIN POWDER
    • Low FODMAP pea protein powder to buy:
    • RICE PROTEIN POWDER
    • HEMP PROTEIN POWDER
    • HIGH FODMAP PROTEIN POWDER
    • SOY PROTEIN POWDER
  • LOW FODMAP PROTEIN POWDER AND SWEETENERS
  • LOW FODMAP MILKS TO MIX YOUR PROTEIN POWDER WITH
  • LOW FODMAP PRE-WORKOUT SUPPLEMENT
  • LOW FODMAP PROTEIN POWDER TOP TIPS!
    • 1. Protein sample service
    • 2. Remember the dietary protein!
    • 3. Don’t over consume protein!
  • GLUTAMINE SUPPLEMENT IN IBS
  • Low FODMAP Protein Powder Summary

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

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

Filed Under: Low FODMAP diet Tagged With: Protein

Previous Post: « Does Aloe Vera Juice Help IBS?
Next Post: How Does Fibre Affect IBS? »

Reader Interactions

Comments

  1. Ana says

    at

    So which protein powder is the best for a fodmap diet and someone which IBS?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Any of the low FODMAP ones mentioned.

      Reply
      • Lucy says

        at

        Most of these have sucralose in though? That’s not low fodmap right?

      • Kirsten Jackson Specialist Dietitian says

        at

        Yes this is low FODMAP

  2. miranda priestley says

    at

    hi whats the best low fodmap and low histamine priotein powder please

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      To our knowledge, there is no protein powders which have been tested for histamine content. However, we have done a post on low FODMAP protein powders: low FODMAP protein powder

      Reply
  3. Mary Rose says

    at

    Hi , I have been diagnosed with microscopic colitis. I lost weight, now I need to increase my protein intake. Which one is the best for me ? Thanks

    Reply
    • Serena Bansal says

      at

      Hi Mary, sorry we cannot give personalised advice without further assessment. If you would like help with this please do not hesitate to email us on admin@thefoodtreatmentclinic.com.

      Reply
  4. Kathleen says

    at

    I am looking for a low fodmap weight on protein product

    Reply

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🤷‍♀️IBS is such a frustrating condition it can take a lot to mentally process. Why you? What did you do to deserve to get a condition that no one understands, that impacts your whole life and for which there is no cure?

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🤓The tests above are recommended tests from NICE guidelines (the gold standard in the UK). You will also need testing for an inflammatory marker known as CRP. Your doctor may wish to do additional testing if you are showing symptoms or potential increased risk of other conditions, but these are not standard and not always required.​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with “I’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❤️​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
💩💩 Check out my new gut health advice in the 💩💩 Check out my new gut health advice in the @guardian

Link in stories 😊
CAN YOU RELATE? Comment below👇 ​​​​​​​​
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😭 Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.​​​​​​​​
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone ❤️​​​​​​​​
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🎉 Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Post credits to @the_migraine_life​​​​​​​​
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#ibs #irritablebowelsyndrome #fodmap #lowfodmapdiet #lowfodmaprecipes #guthealth #guthealthy #gut #ibsdietitian #ibsdietician #ibsdiet #ibsfood #guthealthy #guthealthdiet #guthealthiskey #fodmapfree #chronicillness
💩💩 30% of people in this study who were diag 💩💩 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

🤓 Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

➡️ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor 🙏.

📚 DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below ⬇️ ​​​​​​​​​
🤔 Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

🙋‍♀️ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

🩸ALWAYS mention any unusual period-related symptoms to your doctor!

#endometriosis #endometriosisawareness #endometriosisawarenessmonth #ibsawareness #pain #menstrual #menstrualcycle #periods #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutmicrobes #gutscience #dietitian
😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
Do you suffer from bloating? ❤️ SAVE THIS CHEC Do you suffer from bloating? ❤️ SAVE THIS CHECKLIST ​​​​​​​​​
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear 😫

💨 Wouldn’t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief 😮‍💨

🎉 Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.​​​​​​​​

#ibsawareness #ibsbloating #bloatingtips #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #dietitian
Can you add any more? Comment below!👇👇​​ Can you add any more? Comment below!👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😥 IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.​​​​​​​​​​​​​​​​​​​​​​​​
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😊 Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! ​​​​​​​​Sleep, movement and mental health optimisation are just as important!​​​​​​​​ This this can help you achieve that ultimate symptom relieve! ​​​​​​​​​​​​​​​​
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👏👏Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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#loveyourgut #loveyourgutweek2022 ibsdiet diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #tipsforgoodguthealth #guthealth #guthealthtips
💩 What movement are you planning today? Comment 💩 What movement are you planning today? Comment below👇

➡️ Did you know that regular movement has been proven by research to improve IBS symptoms?

➡️ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

💩 Movement should be daily and can be anything from an HIIT class to simple stretches.

➡️➡️➡️ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
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