Protein Powders – Are They FODMAP Friendly and Do I Need Them?

People and companies in the health and fitness industries are frequently touting the benefits and importance of including protein powders in your diet to become your ‘healthiest self’. But do we really need protein powders? And are they suitable for those following the low FODMAP diet?

Today on the blog, we will deep dive into protein powders, discovering exactly what they are and what types are available, who they are useful for, their FODMAP content and of course, how they fit into a healthy, well-balanced diet.

An overview of protein powders

Protein powders are concentrated powdered forms of protein that are made from a range of animal and plant protein sources and can be blended into protein shakes and bars or cooked into baked goods. They provide a hearty dose of protein, which is primarily important for building and repairing muscle mass. They can be helpful for highly active individuals to help meet their increased protein needs, as well as those who struggle to meet their protein needs through food alone, such as the elderly, those who are unwell and occasionally, some vegetarians or vegans.

It is important to know that protein powders are not essential in the maintenance of a healthy diet and lifestyle. We encourage prioritising protein (and all nutrients for that matter!) from whole food sources first, before scouring the supermarket aisles for powders, supplement tablets or miracle elixirs. Some great wholesome food sources of protein include meats, fish, dairy, eggs, legumes, tofu and tempeh. Of course, you would need to be mindful of some of these protein sources which may also be high in FODMAPs and may cause an onset of symptoms, such as milk, soft cheeses, yoghurt, beans, silken tofu and some nuts.

Types of protein powders

Concentrate, isolate, hydrolysate… it can be difficult to navigate all the choices when it comes to protein powders, so let’s break it down.

Concentrate is the least processed type and is produced by extracting the protein portion from whole foods using heat, acid or enzymes. Concentrates typically contain 60-80% protein, with the remaining portion containing fats and carbohydrates.

Isolate refers to a protein that has been processed and filtered to remove both the fat and carbohydrate components – ‘isolating’ the protein – resulting in a concentrated isolate containing approx. 90-95% protein.

Hydrolysate refers to proteins that are partially broken down using additional heat, acid or enzymes. This process enables protein hydrolysates (also hydrolysed proteins) to be easily absorbed by the body and taken up quicker by muscles. Their protein content can vary.

FODMAPs in protein powders

We know that certain ingredients and additives commonly found in protein powders can trigger uncomfortable digestive symptoms, so it is super important to understand what options are safe to consume and can be incorporated with confidence on a low FODMAP diet.

Whey protein – whey refers to the liquid that is separated from casein curds in the cheesemaking process. It naturally contains lactose (the ‘D’ in FODMAP), which is present in whey concentrate and hydrolysed whey protein powders. If whey concentrates and hydrolysates are labelled ‘lactose free’, they may be lower in FODMAPs. Lactose is removed in the process of producing whey protein isolate, making it a suitable low FODMAP option.

Egg protein – as eggs do not contain any carbohydrates, we can safely say that they do not contain any possible FODMAPs and are therefore a suitable low FODMAP protein powder option.

Pea protein – pea protein is made from dried yellow peas or split green peas. The FODMAP content within pea protein may be influenced by how the pea protein is processed as well as whether the protein has been isolated or not. We recommend that you identify your own tolerance to it. Pea protein isolate may be the most suitable low FODMAP option, due to the absence of carbohydrates.

 Soy protein – FODMAP Friendly testing shows that soy milk derived from soy protein is low FODMAP, whereas soy milk made from soy beans is not, indicating that soy protein-derived powders may be suitable low FODMAP options. Soy protein isolate is lower in FODMAPs than regular soy protein, due to the absence of carbohydrates.

 Rice protein  – rice does not contain FODMAPs, making rice protein powder a suitable low FODMAP choice.

Hemp protein  – hemp protein powder has not been tested or certified low FODMAP yet, however FODMAP Friendly testing confirms that a 28g (or ~2 tablespoon) serving of hemp seeds is low FODMAP. This means that hemp protein may likely be low FODMAP, however we suggest identifying your own tolerance to it.

It is important to understand that even if a protein powder is made from a low FODMAP protein source, there may be sneaky high FODMAP additives hidden inside. The main culprits to be mindful of are sugar alcohols (sorbitol and mannitol), which are used as artificial sweeteners and are known as polyols (the ‘P’ in FODMAP). Other common high FODMAP additives include honey, high fructose corn syrup, inulin and chicory root.

In short: Egg protein, rice protein and likely hemp protein are low in FODMAPs.  The isolate of a protein will always be lower in FODMAPs so whey protein isolate,  soy protein isolate and pea protein isolate are lower in FODMAPs than their original protein counterparts.

Want to try a FODMAP Friendly Certified low FODMAP protein powder? Try Casa de Sante’s Vegan Vanilla Protein Powder, Stellar Labs’ Salted Caramel Whey Protein Shake, Genepro’s Protein, That Protein’s Chocolate Protein Blissful Raw Cacao Vegan Protein and Superflora’s Chocolate and Vanilla Super Shakes. Browse our range of FODMAP Friendly Certified protein products here.

In summary

Protein powders are powdered forms of protein that can be derived from various animal and plant protein foods. They can be useful for highly active individuals and those requiring assistance meeting their protein needs, however are not necessary as part of an otherwise healthy, balanced diet featuring an abundance of suitable low FODMAP protein foods.

When following a low FODMAP diet, safer protein powder options include whey protein isolate, egg protein, pea protein isolate, soy protein isolate and rice protein powders.

We recommend that you consult a Dietitian for further advice on the suitability and appropriateness of incorporating protein powders into your diet and lifestyle.

Written by Amy Lily (Student Dietitian).
Reviewed by Kiarra Martindale (Accredited Practising Dietitian).