However, if you see soy lecithin on the label, you will be safe. If the soy protein powder contains fiber, then it likely contains oligosaccharides, which are high FODMAP. Soy protein powder may be low FODMAP too, but it will all depend on how the soy bean is processed. Brown rice protein powder that is sprouted and organic: safe in a two tablespoon serving.Pea protein: safe in a two tablespoon serving.Here is a list of ingredients in protein powder products that are safe for you to consume and some low FODMAP choices to try. Now let’s look at what protein powder ingredients are good to go. This is just a short list that should get you started to choosing a safe protein powder. Apple, pear, peach, or mango fruit concentrates.Soy bean powder or any bean or lentil powder.Micellar casein: Although it can be a low lactose food product, micellar casein can contain around 1 to 5-percent or more lactose content, depending on the product.Malted chocolate-flavored beverage base (no more than 1.5 heaped teaspoons).Look out for other high FODMAP additives: Here is a short list of some other protein powder ingredients that you should avoid:.These ingredients are high FODMAP and may trigger digestive symptoms in those with IBS. Sugar alcohols will include any ingredients like maltitol, xylitol, erythritol, or sorbitol. Avoid any protein powder that contains fructose, agave syrup, honey, sorghum syrup, molasses, or sugar alcohols. Watch for high FODMAP sweeteners: Next, look at the ingredient label for sweeteners.This step should narrow your choices down quickly. That is not to say that all whey protein should be avoided though since whey protein isolate is considered safe on the low FODMAP diet. Also, hydrolyzed whey protein should be avoided when choosing protein powder products. No whey concentrate: Avoid those protein powders that contain whey protein concentrate since this type of whey protein is fairly high in FODMAPs.
To make it simpler, follow these steps to find a FODMAP-friendly protein powder. There are so many protein powders on the market shelves, that it can take a lot of time to read labels and figure out if they are low FODMAP friendly or not. Therefore, use the tips below to help you find a protein powder that will help you eat healthy on the go without causing your gut any harm.Ĭommon protein powder ingredients to avoid This is because milk ingredients high in lactose, certain thickeners that contain gluten, as well as certain sweeteners and flavors can be high in FODMAPs that can cause digestive discomfort. However, if you have irritable bowel syndrome (IBS), picking a protein powder can be a difficult process.
Protein shakes can be a nutritious and convenient meal option if you are on the the go.