5 Best Low FODMAP Protein Powders in 2023

The abbreviation FODMAP stands for Fermentable, Oligo-, Di-, Monosaccharides And Polyols. This is a group of short-chain carbohydrates that are not absorbed in the small intestine, but enter the large intestine, where they are fermented by gut bacteria and cause gas formation. These processes occur in everyone, but people with irritable bowel syndrome (IBS) have pronounced problems due to abnormalities in motility, brain-gut interactions, highly sensitive gut wall and other reasons.

With IBS, in addition to increased gas formation, there are symptoms such as lower abdominal pain and discomfort, as well as altered bowel habits (diarrhea, constipation or both). The Low FODMAP diet helps alleviate symptoms in people with IBS by minimizing the consumption of foods that contain the highest amount of short-chain carbohydrates belonging to the FODMAP group.

Thus, to choose a suitable protein supplement, it is necessary to carefully study its macronutrient composition and additional ingredients so that they do not include short-chain carbohydrates. Lactose is a vivid example of FODMAP. Therefore, in order for whey protein and IBS to coexist normally, the supplement must contain zero or the minimum possible amount of lactose, as well as the absence of additional ingredients that may cause problems.

It is not possible to generalize protein supplements as suitable or unsuitable for people with IBS. After all, the specific macronutrient composition and additional ingredients differ greatly from product to product. Therefore, it is necessary to consider the individual product to understand whether it can be considered as IBS friendly protein powder. Below are the key components to avoid.

Choose a whey protein isolate that ideally contains 0 g of carbohydrates, because lactose is a disaccharide from the FODMAP group, which is found in dairy products, including whey. Whey protein concentrate usually contains more lactose than isolate because it goes through fewer filtration steps.

Therefore, if you asked yourself the question "Is whey protein low FODMAP", know that you need to choose a product that does not contain lactose in the first place. However, this is only the first step to minimize possible gut issues.

Fructose is a monosaccharide from the FODMAP group. And while problems generally start when a particular food (including source of added sugar) contains a higher proportion of fructose than glucose, in order to minimize symptoms, it may be better to avoid protein powders with added sugar altogether, which will automatically avoid fructose as well. Thus, not a single gram of fructose will be able to enter the large intestine.

So again, just choose a supplement with 0 g of carbohydrates in the composition. Moreover, in this way you will automatically exclude not only fructose, but also lactose!

If you are looking for a low FODMAP vegan protein powder, then you should be aware that they may contain fructans and GOS. This is a group of oligosaccharides that are found in wheat, rye, legumes/pulses and other products. Keep in mind that plant-based protein supplements (such as soy, pea and others) are particularly difficult to purify, which is why they may contain some FODMAPs.

So if you've ever wondered "Is pea protein low FODMAP", now you know that plant protein supplements may not be as easy for people with IBS as they may seem. In fact, vegan proteins are often recommended as an alternative to whey protein powders for those with lactose intolerance, but this recommendation may still not be suitable for people with IBS.

An example of fructans that can be found in protein powders is inulin, which is contained in chicory root, artichoke and other plants. In general, according to the experts from Monash University (in which the Low-FODMAP diet was invented), it is better to avoid products that have the word 'prebiotic' on the packaging (which include inulin).

These are sugar alcohols found naturally in certain fruits, vegetables and mushrooms, and also added as a sweetener to many products, including protein powders and protein bars.

The FDA has currently approved the use of 8 polyols, including sorbitol, mannitol, xylitol, maltitol and other polyols ending in "-ol". When a certain individual threshold is reached, they trigger gastrointestinal symptoms and exert laxative effects. This especially applies to mannitol and sorbitol, which have the greatest laxative effect among polyols.

There are exceptions such as erythritol, which does not normally lead to gastrointestinal changes. However, for the sake of simplification, it is best to choose a protein powder that does not contain any ingredient ending in "-ol".

If this is not possible, but the supplement seems suitable in terms of key parameters, it is better to first buy the smallest of the available packages to understand whether this particular product will not trigger or worsen symptoms. If symptoms do not worsen, then this particular protein is suitable for you and you can buy a large package to optimize costs (usually the larger the package, the lower the cost per serving).

It is better to buy protein powders that contain a minimum amount of additional ingredients besides the protein itself. For example, lecithin as an emulsifier to provide a creamy mouthfeel, and nothing else. However, consider that the disadvantage of this approach may be a less attractive taste. On the other hand, you won't even need to remember the entire list of FODMAPs to avoid.

There is another reason to prefer protein supplements with minimal additional ingredients. The thing is, people with IBS usually have a very sensitive gut, which may react to additional ingredients that you might not even think about. For example, stevia and monk fruit, which are often used as sweeteners, may also cause gas and diarrhea despite the fact that none of them are in the FODMAP category. You may also have hypersensitivity to some food additives. For example, some people may react to colorings (including natural turmeric) and other food additives that may be added to protein powders