Low FODMAP Protein Powders

19 Feb

Protein is an essential macronutrient required to support muscle growth and recovery, as well as supporting hair, skin and nail growth. Most people can eat enough protein with a well balanced diet containing a variety of high protein foods such as meat, chicken, fish, eggs, dairy products, legumes, nuts & seeds. However, some people may benefit from a protein powder supplement, such as anyone doing intensive endurance or strength training; following a vegetarian or vegan diet; taking weight loss drugs such as GPL-1s; or anyone who is medically prescribed a high protein diet e.g. post-bariatric surgery.

Isolated protein itself doesn’t contain FODMAPs, however, unfortunately for those with IBS or gut sensitivities, some protein powders contain high FODMAP ingredients that trigger bloating, gas or digestive discomfort such as sweeteners, fibres or other additives. This guide explains what to look for in gut-friendly protein powder, common high FODMAP additives to watch out for and some low FODMAP protein powder options available in New Zealand and Australia.

Best Low FODMAP Protein Sources

1. Whey Protein Isolate

Whey protein isolate is a purified form of whey derived from milk. It is processed to contain over 90% protein by removing most fats and lactose. Whey protein isolate contains less than 1% lactose, generally making it a suitable option for people with lactose intolerance or those following the low FODMAP diet.

2. Rice Protein

Rice is naturally low FODMAP and rice protein powder is considered low FODMAP. The Monash Low FODMAP app shows brown rice (sprouted, organic) protein powder is low FODMAP at a 40g serve.

3. Hemp Protein

Hemp protein powders are generally considered low FODMAP. Although Monash University have not yet tested hemp protein powder, they have tested hemp seeds which are low FODMAP at a 30g serve. Hemp seeds do contain moderate amounts of galacto-oligosaccharides (GOS) in a 52g serve, so you may want to avoid or limit your consumption of hemp protein powder if you know you are sensitive to GOS or in the elimination phase of the low FODMAP diet.

4. Egg Protein

Egg protein powder is isolated from dehydrated egg white which is a protein and does not contain any carbohydrates or FODMAPs. Although egg protein powder has not yet been tested by Monash University, whole egg is low FODMAP up to a serving size of 500g, therefore making pure egg protein powder is a great low FODMAP option.

5. Collagen Protein

Collagen protein powders are created by extracting collagen protein from animal bones or skin. Although collagen has not yet been tested by Monash University, animal proteins are all low FODMAP, therefore making collagen powders a suitable low FODMAP protein powder.

High FODMAP Ingredients to Avoid

Sweeteners such as fructose, fruit juice, sorbitol (E420), mannitol (E421), xylitol (E967), isomalt (E953) or any other sweeteners ending in ‘ol’.
Prebiotic fibres including inulin, chicory root or beet fibre.
Whey protein powders - these vary widely in lactose content, so I recommend avoiding them if you are lactose intolerance or following the elimination phase of the low FODMAP diet. Whey protein isolate on the other hand, is a suitable low FODMAP option.