2 Best Low FODMAP Protein Powders to Try Today [Updated 2023]
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Protein Powders Reviewed
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Hours of Research
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Reviews Examined
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Experts Interviewed
Published by David Williams
As an engineer, David loves technical product comparison and analyzing the data to assess top products.
Table of Contents
Individuals and organizations in the health and fitness industries are always touting the importance and benefits of adding protein powders to your diet. Maybe you’ve heard people talk about low-FODMAP protein powders.
Whatever your reason for wanting a protein powder, you must be mindful of the ingredients when sticking to a low-FODMAP protein powder.
Let’s look into what FODMAP entails, the benefits of low FODMAP protein powders, and evaluate two low FODMAP protein powders that can work best for you.
What Is FODMAP?
FODMAP is an acronym for fermentable short-chain carbohydrates that are more challenging to digest. The full acronym stands for:
Fermentable
Includes all the foods your gut bacteria feed on, converting them to fermentation.
Oligosaccharides
They’re soluble plant fibers, also known as prebiotics, that feed on gut-beneficial bacteria. They include most wheat products, beans/lentils, garlic, and onions.
Disaccharides
Found in lactose, which is a fermentable sugar in this group, plus sugar in human milk and dairy.
Monosaccharides
Fructose is a fermentable sugar in this group. But it only qualifies in the list in certain proportions and quantities. So, not all fruits fall into this category.
Polyols
They’re naturally occurring in some fruits. Polyols are sugar alcohols commonly used as artificial sweeteners.
Low FODMAP protein powders contain proteins such as whey protein isolate, rice protein, egg protein, pumpkin seed protein, peanut protein, chia seed protein, and hemp seed protein. A protein isolate is usually lower in FODMAPs, so pea, soy, and whey protein isolates are lower in FODMAPs than their protein counterparts.
Low FODMAP protein powders are a great way to increase your protein intake while following a low FODMAP diet.
Benefits of Low FODMAP Protein Powder
There are many potential benefits in using low FODMAP protein powder, especially for individuals with digestive problems like IBS. Let’s look at a few: (1)
- Promotes gut health: Low FODMAP protein powders may help promote gut health because whey protein has prebiotic effects that encourage the growth of beneficial gut bacteria.
- Aids in muscle recovery: Low FODMAP protein powders help people with IBS meet their protein requirements without necessarily consuming high FODMAP protein powders that may trigger digestive problems.
- Increases protein intake: Proteins are essential in promoting satiety and maintaining muscle mass. Hence, low FODMAP protein powders offer a convenient way of increasing protein intake without triggering adverse effects.
Let’s discuss two low-FODMAP protein powders available on the market.
Stellar Labs
Ingredient Quality
Price
Overall Score
Casa de Sante
Ingredient Quality
Price
Overall Score
1. Stellar Labs Vanilla Whey Protein Shake
This Stellar Labs cold-pressed whey protein shake has active ingredients that enhance muscle growth and recovery, boost immune function, and provide antioxidant benefits. The cold-pressed whey absorbs immediately, providing your muscles with essential amino acids to keep your metabolism functioning at its optimum.
Additionally, you enjoy the powder easily because you don’t need a blender. The formula mixes well with your liquid of choice in a glass, shaker, or blender if you have additions that require blending.
And You won’t believe how great the taste is.
Product Specification
- Calories: 130
- Protein: 25g
- Carbs: 4g
- Fats: 2g
Protein Features and Benefits
This Stellar Labs whey protein contains no preservatives, sweeteners, or artificial colors. It has 25g of protein per serving, and you’ll enjoy its natural flavor thanks to its natural ingredients and low-calorie stevia for sweetening. (2)
This whey protein contains 24g-25g of low lactose whey, is low in FODMAPs, gluten-free, low in sugar, and has no artificial ingredients. It’s also free from other ingredients like sugar alcohols which lead to digestive discomfort.
Price
A one-time purchase costs you $49.95; after a subscription, you’ll save up to 10% of the one-time purchase price.
Pros
- Offers antioxidant benefits
- Boosts your immunity
- Enhances muscle growth and recovery
- It contains no artificial sweeteners or preservatives
Cons
- Some users don’t love the taste
2. Casa de Sante Whey (WPI) Low FODMAP Protein Powder
The Casa de Sante whey is an easy-to-digest low FODMAP protein for a sensitive stomach. Its low FODMAP properties offer relief for uncomfortable challenges like gas and bloating. Also, it’s highly recommended for those suffering from irritable bowel syndrome. (3)
Another excellent attribute is that it’s fortified with prohydrolase, a clinically researched digestive enzyme that enables the pre-digestion of proteins to increase amino acid levels. Thus, it increases protein absorption by up to 3 times.
Furthermore, it supports improved recovery time and muscle building and ensures the formation of smaller non-immunogenic protein peptides. These peptides help lower body inflammation which is evident in reduced CRP levels.
And that’s not all. It boasts reduced discomfort like bloating, diarrhea, and gas associated with protein consumption.
Product Specification
- Calories: 130
- Protein: 26g
- Carbs: 2g
- Fats: 0.5g
Protein Features and Benefits
The vanilla-flavored low FODMAP protein powder contains minimal lactose and is exotoxin free. It uses the WPI produced through ultrafiltration and microfiltration, resulting in one of the purest whey on the market without losing significant protein fractions.
It contains the best BV (Biological Value) and PER (Protein Efficiency Ratio) of protein available. Furthermore, the manufacturer uses stevia and other flavor systems free from MSG and other toxins like guar gum, dulse powder, spirulina, milled chia seed, and kelp powder.
More importantly, it contains sacha inchi protein, organic hemp protein, and pea protein isolate. All these ingredients are crucial in providing health benefits you can only achieve by consuming the powder.
It’s a delicious pick-me-up at any time of the day.
Price
A 372 grams pouch costs $49.99 for a one-time purchase. Upon subscription, you’ll pay $44.99 and deliver every month.
Pros
- Gut friendly
- It’s gluten-free
- It uses natural sweeteners like stevia
- It’s lactose-free
- It contains no preservatives
Cons
- It comes only in vanilla flavor
A Summary of Low FODMAP Protein Powder
Low FODMAP protein powders contain hemp protein, rice protein, pea protein, egg protein, whey isolate, and beef protein powder. In most cases, protein powders can contain high FODMAP ingredients, and it’s advisable to always check labels to see if the brand has these ingredients, as mentioned in the article. Artificial sweeteners like isomalt, xylitol, mannitol, and sorbitol are the most common high-FODMAP ingredients. (4)
Also, remember that there are plenty of low-FODMAP protein powders on the market to choose from. All you have to do is determine which one is ideal for you!
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David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- U.S. Department of Health and Human Services. (n.d.). Irritable bowel syndrome (IBS) – NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome#:~:text=Irritable%20bowel%20syndrome%20(IBS)%20is,disease%20in%20your%20digestive%20tract.
- McDermott, A. (2020, March 2). Everything you need to know about stevia. Healthline.
https://www.healthline.com/health/food-nutrition/stevia-side-effects - U.S. Department of Health and Human Services. (n.d.-a). Irritable bowel syndrome (IBS) – NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome#:~:text=Irritable%20bowel%20syndrome%20(IBS)%20is,disease%20in%20your%20digestive%20tract.
Rossi, M. (2022, June 2). High fodmap foods. Healthline.
https://www.healthline.com/nutrition/foods-high-in-fodmaps#high-fodmap-foods
