Finding a protein powder that suits you isn’t easy. Beyond just taste, you also have to think about the ingredients and how they’ll affect you, especially if you’re on a low FODMAP diet.
But, with so many options, how do you find a protein powder that fits with your low FODMAP diet?
We’ve got you covered! Here are five of the best low-FODMAP protein powders, along with testimonials from real users that have found each of these products helpful in their personal health journey.
The best low FODMAP protein powder available is 100% Grass Fed Whey Protein Powder from Transparent Labs. It contains less than 1% lactose, is sweetened with stevia, and contains no artificial ingredients. It’s also available in a wide variety of delicious flavors suitable for any palette (including unflavored).
If you're looking for a high quality, clean protein powder, Transparent Labs' 100% Grass Fed Whey Isolate is an excellent choice.
With a slew of delicious flavors and a totally transparent, clean label, this is a premium product.
Discount code:
LV10 = 10% off at Transparent Labs
If whey isolate isn’t your thing, don’t worry. We have low FODMAP egg white, brown rice, and pea protein recommendations available below.
Related:
- Best Lactose-Free Protein Powders
- Best Protein Powders for Sensitive Stomaches
- Best Protein Powders for PCOS
Table of Contents
The Best Low FODMAP Protein Powders
- 100% Grass-Fed Whey Protein Isolate – Transparent Labs
- Grass-Fed Whey Isolate – Promix
- Egg White Protein Powder – Naked Nutrition
- Organic Brown Rice Protein Powder – Naked Nutrition
- Vegan Protein Powder – Promix
1. 100% Grass Fed Whey Protein Isolate – Transparent Labs
If you're looking for a high quality, clean protein powder, Transparent Labs' 100% Grass Fed Whey Isolate is an excellent choice.
With a slew of delicious flavors and a totally transparent, clean label, this is a premium product.
Discount code:
LV10 = 10% off at Transparent Labs
If you’re on a low FODMAP diet and looking for clean gains, then Transparent Labs have arguably the best low-FODMAP protein powder. Unlike protein powders made from generic liquid whey, it has an extremely low lactose content (<1%) which makes it suitable for those with a lactose intolerance.
It’s also sweetened with stevia, which is a low FODMAP sweetener. This means you can enjoy a touch of sweetness without your stomach being upset. The unflavored option contains only two ingredients: whey protein isolate and a tiny amount of sunflower lecithin, both of which are low FODMAP.
Plus, it’s third-party tested for heavy metals, giving you peace of mind about its purity and safety. This protein powder does a good job of showing that maintaining a low FODMAP diet doesn’t mean compromising on your fitness goals.
Real Customer Review
But don’t just listen to what we’ve said, one satisfied customer of had this to say: “Obtained for FODMAP diet. Works” – Marianna S (July 2023)
Nutrition Facts:
- Lactose: Less than 1%
- Servings: 30
- Sweetener(s): Stevia leaf extract
- Protein Source: Whey isolate
- Protein: 28 g
- Fat: 0.5 g
- Carbohydrates: 1 g
- Calories: 120
2. Grass-Fed Whey Isolate – Promix
Grass-Fed Whey Isolate by Promix makes it easy for you to settle on a whey protein powder. This protein powder has less than a gram of lactose, making it perfect for those who are lactose sensitive. You also won’t have to sacrifice taste, because it’s sweetened with organic coconut sugar, which is considered low-FODMAP in small amounts.
The chocolate and vanilla versions contain 5 grams of added sugar, but many people report digesting these flavors comfortably. If you’re worried about the extra sugar, then the unflavored version is a fantastic option. It contains no added sugar and only two ingredients: whey protein isolate and a small amount of sunflower lecithin, both low-FODMAP.
This option is also third-party tested for heavy metals and banned substances. That way you’ll be fueling your body with only what it needs!
Real Customer Review
One customer praised the vanilla protein powder as their “holy grail,” citing its mild flavor and good mixability. They said the whey didn’t cause any digestive issues like other powders they’ve tried, although they found it not sweet enough on its own. They also enjoyed mixing it with milk and other beverages for a delicious breakfast, which is perhaps something you could try too.
Nutrition Facts:
- Servings: 54
- Sweetener(s): Coconut sugar
- Flavors: Chocolate, Vanilla, Unflavoured
- Protein: 31 g
- Carbohydrates: 9 g
- Fat: 1.5 g
- Calories: 160
- Protein Source: whey protein isolate
3. Egg White Protein Powder – Naked Nutrition
Egg White Protein from Naked Nutrition is a top-shelf pick for anyone seeking a clean, lactose-free protein powder.
White Protein Powder by Naked Nutrition is an excellent choice for those looking for a dairy-free product. It’s made from egg white and contains no carbohydrates, so you won’t have much trouble managing your carb intake.
Like some of the other mentions on this list, Egg White Protein Powder is sugar-free and has minimal ingredients. Naked Nutrition kept it clean and simple, including only egg white protein and less than 1% sunflower lecithin, which are both low-FODMAP. That’s whey we’ve recognized it as one of the best egg white protein powders and one of the cleanest protein powders you can get your hands on.
Whether you’re looking to support muscle growth and recovery, or just boost your daily protein intake, this egg white protein powder is a great low-FODMAP-friendly option.
Real Customer Review
One user described how her husband, who has a gluten allergy and follows a low FODMAP diet, found the Naked Egg powder to be a good substitute for protein powder in his workout shakes. Unlike other products, it didn’t upset his sensitive stomach and has “been working great with his digestive system” when used 2-3 times a week.
Nutrition Facts:
- Servings: 44
- Sweetener(s): None
- Flavors: Unflavoured
- Protein: 25 g
- Carbohydrates: 2 g
- Fat: 0 g
- Calories: 110
- Protein Source: Egg protein powder (Non-GMO chicken eggs)
4. Organic Brown Rice Protein Powder – Naked Nutrition
On a low-FODMAP diet and looking at plant-based protein powders? Look no further than Organic Brown Rice Protein Powder by Naked Nutrition. This protein powder is sugar-free and made with just brown rice protein, which, as you may have guessed, is pretty low FODMAP. So, once again, you’re getting a pure, high-quality protein source that doesn’t have anything that you don’t need.
But, don’t just take our word for it, though. One user review highlighted the benefits of this protein powder for those with digestive sensitivities. After struggling with digestion issues and acne from standard whey protein powder, and gas from inulin in other protein powders, the reviewer found Naked Rice to be a real game-changer. You can check out the review below.
Overall, Organic Brown Rice Protein Powder by Naked Nutrition is also good for helping you reach your goals without being harsh on your gut.
Real Customer Review
Don’t believe us? Well “K.S. had this to say about the product: “After years of dealing with whey protein issues (digestion and acne)…I decided to try one last protein powder before giving up. So far after one tub, Naked Rice has been phenomenal. It’s low FODMAP and I have been able to make smoothies every day with 30g of protein without any gas or digestion issues.”
Nutrition Facts:
- Servings: 76
- Sweetener(s): None
- Flavors: Unflavoured
- Protein: 25 g
- Carbohydrates: 4 g
- Fat: 0.5 g
- Calories: 120
- Protein Source: Brown rice protein powder
5. Vegan Protein Powder – Promix
Squeaky clean vegan protein powder made from organic Canadian yellow peas.
Contains no hormones, GMOs, fillers, glyphosate, gums, glutes, soy, antibiotics, etc.
And last but certainly not least is Vegan Protein Powder by Promix. It’s a standout option if you’re looking for a vegan-friendly protein powder that won’t hurt your FODMAP diet. The unflavored version is a minimalist’s dream, containing only organic Canadian yellow pea protein powder and vitamin B12. Translation; it’s sugar-free and packed with high-quality protein.
If you prefer your protein powder to be flavored, then you can go for the flavored versions. But, bear in mind that these versions are sweetened with organic coconut sugar, which is still low FODMAP. The unflavoured option is still a pretty solid option as it lets you be more flexible over how you integrate the protein powder into your life.
What makes this protein powder particularly suitable for a low FODMAP diet is the use of pea protein isolate. The isolation process filters out most of the carbs, which makes it a suitable choice for most people following a low FODMAP diet.
Real Customer Review
But like we always say, don’t just take our word for it. Ashley Rose L. rates this protein as possibly the “best proteins (she’s) ever tried,” because of its great taste, satisfying nature, and lack of digestive discomfort, which she often experienced with other proteins. She appreciates its simple ingredient list and plans to continue purchasing it.
Nutrition Facts:
- Servings: 38Flavors: Unflavoured, Chocolate, French Vanilla
- Protein: 25 g
- Carbohydrates: 2 g
- Fat: 0 g
- Calories: 115
- Protein Source: Pea protein powder and brown rice protein powder
What is a Low FODMAP Protein Powder?
If you’ve been trying to improve your gut health, you’ve probably come across the term “FODMAP.” FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are simply carbohydrates that some people’s bodies have a hard time digesting.
Because they don’t get absorbed, these carbs reach the large intestine where they wreak havoc. The result is usually bloating, gas, and stomach pain, especially for people who have Irritable Bowel Syndrome (IBS).
So, a low-FODMAP protein powder is a dietary supplement that can help give you a protein boost while significantly reducing the chances of having digestive issues. When they’re made, manufacturers use ingredients that limit or completely exclude FODMAPs. This means ample support for your workouts and muscle recovery, without your stomach getting upset.
Low-FODMAP protein powders usually include whey protein isolate, rice protein, and certain plant proteins.
How to Buy a Low FODMAP Protein Powder
Not all protein powders are created equal. So here are some tips to help you settle on a low-FODMAP protein powder.
What to look for in a low FODMAP protein powder
Protein source
The type of protein in the product is a key dietary factor. Choose a low-FODMAP protein powder that uses:
- Hemp protein (Hemp seeds)
- Egg white protein
- Pea protein isolate
- Whey protein isolate
- Pumpkin seed protein
- Brown rice protein isolate
These types of protein sources usually go down well for those on a low-FODMAP diet. Do note that not many people have tested hemp protein powder but it is known to have benefits like containing essential amino acids.
Amount of protein
Look for a powder that provides at least 20 grams of protein per serving. This will help ensure you’re meeting your protein needs.
Minimal “other ingredients”
The more “other” ingredients that are listed on a product’s label, the more likely you are to react badly to at least one of them. When you’re unsure of an ingredient or don’t trust a “proprietary blend,” just avoid the product. Conduct research on ingredients and look for products that are certified low-FODMAP.
High FODMAP sweeteners
A lot of protein powders are sweetened and the problem with this is that not all sweeteners are low-FODMAP. Avoid products that are high in fructose, like honey or agave syrup. You should also look out for sweeteners that end in “ol.” These are sugar alcohols. While some, like erythritol, are seen as low FODMAP, it’s generally a good idea to avoid them when possible.
What to avoid in a low FODMAP protein powder
Lactose
Lactose is commonly found in protein powders, but it’s high in FODMAPs. Instead, look out for lactose-free options.
Sweeteners
Avoid protein powders that have been sweetened with coconut sugar (over 4 grams or 1 teaspoon), sorbitol, mannitol, xylitol, maltitol, or isomalt.
Certain protein sources
Avoid soy milk, soy protein powders, and whey protein concentrate. These sources are usually high in FODMAPs and can trigger a bad stomach reaction. Although, according to studies, soy milk made from soy protein isolate has a low-FODMAP content.
Inulin and chicory root
These two ingredients are normally used as a fiber source for protein powders, but they’re high-FODMAP.
Benefits of Low FODMAP Protein Powders
Versatility
Whether you’re a vegan, have a sensitive stomach, or are just concerned about your gut health, you can easily fit a low-FODMAP protein powder into your diet. As we’ve shown you, there’s a wide range of options available, like lactose-free whey isolates and plant-based protein powders. You’ll find something that aligns well with your needs.
Digestive comfort
One of the biggest benefits of low-FODMAP protein powders is that they’re designed for digestive comfort. If you’ve ever endured the pain and discomfort of consuming high-FODMAP food, then you’ll be incredibly thankful for having a low-FODMAP alternative. They’re specifically designed to be gentle on your gut and are much less likely to cause discomfort.
Convenient protein source
Anyone who exercises knows just how difficult it can be to consume enough protein throughout your day, especially if you’ve got a busy life. That’s where low-FODMAP protein powders come in. They offer a simple and convenient way for you to intake enough protein while having the benefits of being low-FODMAP.
Just add a scoop of your low-FODMAP protein powder to your favorite smoothie or baking recipe.
Supports muscle growth and recovery
If you’re physically active, then protein is very important for muscle growth and recovery. Low-FODMAP protein powders give you a high-quality source of protein, so you can simultaneously support your fitness goals and maintain your gut health.
FAQs
Are low FODMAP diets safe?
According to sources, a FODMAP diet can be beneficial for anyone diagnosed with IBS. Apart from that, a FODMAP diet can do you more harm than good if you don’t have IBS. This is because most FODMAPs are prebiotics, meaning they support the growth of good gut bacteria.
Can I lose weight on a low FODMAP diet?
Yes. Although the FODMAP diet wasn’t designed with weight loss in mind, you can lose weight while on it. This is because of just how many foods the diet eliminates. But, a FODMAP diet can have adverse effects if implemented incorrectly. So, always consult a dietician or healthcare professional before making a major change in your diet.
How can I bulk up on a low FODMAP diet?
You can try the following to bulk up on a low FODMAP diet:
- Eat larger portions of high-protein food sources.
- Eat more low-FODMAP grains and starches.
- Add fats and oils to your diet.
- Avoid skipping meals and incorporate snacking into your diet.
What protein can you have on a low FODMAP diet?
Besides a low-FODMAP protein powder, there are plenty of viable protein sources on a low-FODMAP diet. In its natural form, most animal-based proteins are safe on a low-FODMAP diet. So you’ll likely be fine with beef, chicken, pork, and seafood. You can also use plant-based sources like nuts and seeds but ensure you avoid cashews and pistachios. Note that you’ll have to be mindful of portion sizes for both sources.
Is egg protein powder better than pea protein powder?
Whether egg protein powder is “better” than pea protein powder depends on individual dietary needs. Egg protein is a complete protein with all essential amino acids and is easily digestible. But, pea protein is a great plant-based alternative, which is also rich in essential amino acids. So, both egg protein powder and pea protein powder are good options.
Conclusion
Like we said, choosing a low-FODMAP protein powder isn’t easy, but hopefully, this guide made your mission a little easier. We’ve looked at all of the major low-FODMAP protein powders out there and we’ve found the 100% Grass Fed Whey Protein Isolate by Transparent Labs to be the overall best.
It stands out because of its extremely low lactose content, use of a low FODMAP sweetener, and minimal ingredient list. Plus, it’s third-party tested for heavy metals, which is a huge bonus and should be a necessity these days.
While all the protein powders we reviewed are excellent choices, Transparent Labs’ product offers a balance of quality, purity, and taste that just always puts it at the top. It ticks all the boxes, providing a high-quality protein source without any unnecessary additives or high FODMAP ingredients.
Remember, everyone’s body is different and what works best for one person may not work for you. Always listen to your body and talk to a healthcare professional if you have any concerns.
