More and more people are paying closer attention to inflammation and what triggers it. The everyday foods and supplements we consume can either promote or reduce inflammation.
For instance, processed meat, refined grains, fried foods, and added sugars are known to cause inflammation, while foods rich in omega-3s, antioxidants, and fiber (like fatty fish, fruits, vegetables, nuts, and whole grains), can help reduce inflammation.
So, where does protein powder stand on the spectrum of being anti-inflammatory or inflammatory? The short answer is that it depends on the product and what it’s made with.
Can Protein Powder Cause Inflammation?
Certain animal-based protein powders, such as whey and casein protein (particularly whey protein isolate), have been shown to trigger an inflammatory response in some individuals. These protein powders are derived from cow’s milk, or dairy, which is the primary inflammation-causing culprit.
However, not everyone encounters inflammation with whey protein powder. Those who are sensitive or intolerant to dairy products (namely, lactose), are more prone to this inflammatory response. With an intolerance, consuming whey protein can lead to the release of histamine, causing inflammation in the digestive tract and other parts of the body.
Studies indicate that 68% of the global population has lactose malabsorption, a condition that can lead to lactose intolerance.[1] While not everyone develops this condition long-term, it’s research like this that’s ignited the conversation around whey protein powder and inflammation.
Conversely, other studies have found whey protein powder to have anti-inflammatory properties in certain people.[2, 3] In essence, it depends on the individual and their tolerance to certain foods like whey.
Another consideration is to look at the alkalinity or acidity of certain protein powder products. Whey protein isolate is mildly acidic, which can be associated with promoting inflammation in the digestive tract. Plant-based protein powders, which are generally considered more alkaline, are less likely to trigger this inflammatory response.[4]
However, not all plant-based protein powders are anti-inflammatory. The use of artificial ingredients, soybean and seed oils, and GMO corn can cause inflammation. Both whey and plant-based protein powder may include synthetic additives and ingredients that should be avoided.
What Protein Powder Ingredients Contribute to Inflammation?
Regardless of whether you prefer or tolerate whey vs plant protein powder, there are common ingredients found in all types of protein powder that may contribute to inflammation. These include:
- Artificial sweeteners such as saccharin, sucralose, aspartame, and Ace-K have been shown to promote pro-inflammatory effects and may contribute to inflammation.[5]
- Seed oils are highly inflammatory ingredients found in many foods, including protein powder. Avoid products with soybean oil, sunflower oil, and/or canola oil whenever possible. High oleic sunflower oil, however, is considered far less inflammatory and is found in popular products like Orgain Orgain Plant Protein.
- Genetically modified foods, like GMO corn, are also considered to be inflammatory. Always look for non-GMO verified protein powders to avoid potential problems.
- Gums, a popular protein powder stabilizer and thickener can potentially lead to inflammatory effects in some individuals. Acacia gum, carrageenan, cellulose gum, guar gum, and xanthan gum are common examples that are generally recognized as safe but may trigger digestive discomfort or inflammation in some people.
- Lecithins, such as soy and sunflower lecithin, are used to improve the texture of protein powders. However, these lecithins are often derived from genetically modified soybeans, which can be an inflammatory concern for some individuals.
In terms of inflammation, many of these ingredients depend on individual sensitivities and allergies. While most people can tolerate these ingredients, some individuals may be sensitive to certain lecithins, gums, etc. which can trigger inflammation in the digestive system.
Best Anti-Inflammatory Protein Powder
Certain products stand out as the best anti-inflammatory protein powders.
Not only are these clean protein powders that lack potentially problematic ingredients like those mentioned above, but they also contain specific ingredients that have anti-inflammatory properties, such as turmeric, tart cherry, bromelain, and probiotics.
Here are five products that I rank atop the podium as the best anti-inflammatory protein powder products. While I stand by each of these protein powders, some product suggestions contain affiliate links to help support my blog (see my affiliate disclaimer).
Garden of Life Sport Protein Powder
Designed for athletic recovery and reducing inflammation, Garden of Life’s Sport protein powder is a high-performance product that has a ‘recovery blend’ containing apple, tart cherry, turmeric, blueberry, and goji berry.
Garden of Life Sport is completely organic and non-GMO verified. A two-scoop serving size provides 30g of protein, along with 5.5g of branched-chain amino acids (BCAAs) and 2 billion CFU of probiotics.
The protein blend, which is made of pea protein, navy bean, lentil bean, garbanzo bean, and cranberry protein, is made from mostly sprouted plants, providing a digestion-friendly choice.
It’s free from any artificial ingredients, added gums and fillers, and sugar (sweetened with stevia-leaf extract). When it comes to optimizing your recovery while buffering inflammation, Garden of Life Sport protein powder is an exceptional product.
Ora So Lean & So Clean Protein Powder
Another product that represents the upper echelon of anti-inflammatory protein powder, Ora Organic’s So Lean & So Clean is a plant-based superfood supplement that provides an abundant combination of organic ingredients.
So Lean & So Clean provides pea protein and rice protein as the primary protein sources, but it also offers a host of healthy ingredients, many of which combat inflammation. These include cranberry, sacha inchi, sprouted quinoa, amaranth, acerola extract, blackberry, blueberry, pomegranate, turmeric, strawberry, apple, acai, kale, broccoli, coconut milk, and Jerusalem artichoke inulin.
Additionally, features Ora’s enzyme blend, which consists of amylase, neutral protease, lactase, lipase, and cellulase. Well-known as a protein powder that doesn’t cause bloating, this gut-friendly protein powder is made from a powerhouse of nutrient-dense, clean ingredients.
Bob’s Red Mill Hemp Protein Powder
For the minimalists out there seeking a complete protein source and nothing else, Bob’s Red Mill Hemp Protein Powder is a single-ingredient product that contains hemp and hemp only.
Loaded with fiber and low in sugar, this hemp protein powder provides 14g of protein per serving. It’s an economical option that’s clean, easy to digest, and naturally anti-inflammatory.
Not only does hemp contain omega-3 fatty acids, which are known for their anti-inflammatory effects, but studies show hemp protein products promote an anti-inflammatory response in the body.[6]
PlantFusion Complete Protein Powder
Another clean protein powder that’s third-party tested for purity, PlantFusion Complete Protein Powder is a top-quality product that’s certified vegan, non-GMO verified, and allergen-free.
It packs 21g of protein per serving sourced from pea protein isolate, artichoke protein, sprouted amaranth powder, sprouted quinoa powder, and whole algae protein.
Not only is this protein blend considered to be anti-inflammatory, but PlantFusion Complete Plant Protein is also sugar-free and diabetic-friendly, as it contains no artificial ingredients, sugar alcohols, or synthetic sweeteners.
It’s a simple, delicious-tasting vegan protein powder that is sweetened with stevia extract powder and monk fruit extract powder. I am a big fan of the creamy vanilla flavor.
Noosh Almond Protein Powder
Noosh Almond Protein Powder is available in both unflavored and flavored varieties, but it’s the unflavored option that’s the most anti-inflammatory (doesn’t contain any gums; just almond protein).
Widely recognized as gut-friendly, low-FODMAP protein powder, Noosh is also non-GMO, gluten-free, kosher, peanut-free, soy-free, dairy-free, and vegan. There are no artificial ingredients or preservatives; just California almonds.
If you’re seeking an unflavored protein powder with a clean, transparent taste, Noosh is worth a try. It’s a complete protein source that’s easy to mix, blend, or add to just about anything you can imagine.
Is there an anti-inflammatory protein powder that you’d like to recommend? Drop a comment below or contact me with your input!
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About the Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram.
Scientific References:
- Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterol Hepatol. 2017 Oct;2(10):738-746. doi: 10.1016/S2468-1253(17)30154-1. Epub 2017 Jul 7. PMID: 28690131.
- Prokopidis K, Mazidi M, Sankaranarayanan R, Tajik B, McArdle A, Isanejad M. Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis. Br J Nutr. 2023 Mar 14;129(5):759-770. doi: 10.1017/S0007114522001787. Epub 2022 Jun 16. PMID: 35706399; PMCID: PMC9975787.
- Hashemilar M, Khalili M, Rezaeimanesh N, Sadeghi Hokmabadi E, Rasulzade S, Shamshirgaran SM, Taheraghdam A, Farhoudi M, Shaafi S, Shakouri SK, Savadi Osgouei D. Effect of Whey Protein Supplementation on Inflammatory and Antioxidant Markers, and Clinical Prognosis in Acute Ischemic Stroke (TNS Trial): A Randomized, Double Blind, Controlled, Clinical Trial. Adv Pharm Bull. 2020 Jan;10(1):135-140. doi: 10.15171/apb.2020.018. Epub 2019 Dec 11. PMID: 32002373; PMCID: PMC6983999.
- Aycart DF, Acevedo S, Eguiguren-Jimenez L, Andrade JM. Influence of Plant and Animal Proteins on Inflammation Markers among Adults with Chronic Kidney Disease: A Systematic Review and Meta-Analysis. Nutrients. 2021 May 14;13(5):1660. doi: 10.3390/nu13051660. PMID: 34068841; PMCID: PMC8153567.
- Basson AR, Rodriguez-Palacios A, Cominelli F. Artificial Sweeteners: History and New Concepts on Inflammation. Front Nutr. 2021 Sep 24;8:746247. doi: 10.3389/fnut.2021.746247. PMID: 34631773; PMCID: PMC8497813.
- Rodriguez-Martin NM, Montserrat-de la Paz S, Toscano R, Grao-Cruces E, Villanueva A, Pedroche J, Millan F, Millan-Linares MC. Hemp (Cannabis sativa L.) Protein Hydrolysates Promote Anti-Inflammatory Response in Primary Human Monocytes. Biomolecules. 2020 May 22;10(5):803. doi: 10.3390/biom10050803. PMID: 32456009; PMCID: PMC7277103.
Catherine
Thursday 14th of March 2024
I have the exact problem you described after drinking whey from Costco for a week. Unaware of the cause, I continue drinking, my face felt hot, red, puffy and uncomfortable. Eventually down to my cheeks. MD. treated allergy with prednisone, improved, but redness returned gradually. Unaware of the cause, I continue to drink whey protein, although in smaller amount.
What should I do beside stops drinking whey and finishing up cause of prednisone treatment? Appreciate your writing the article.
Tyler Tafelsky
Thursday 14th of March 2024
Hi Catherine, It sounds like a food allergy or sensitivity you're dealing with. It could be the whey or something in the protein powder. What's the brand/product of the whey you're drinking from Costco? Do your symptoms flare up immediately after drinking it? I would try switching to a plant-based protein powder. You can find a lot of options here on my blog, but generally, plant-based protein powders are less inflammatory and hypoallergenic. It really depends on you and your condition, but generally speaking this is the case for most people (and especially those with lactose sensitivity). A lot of the protein powders at big box retailers like Costco often contain huge list of ingredients, which may include artificial sweeteners, sugar alcohols and other additives that can trigger reactions in some people. Not trying to hate on whey protein, as it does work well for most people. But it's the sneaky ingredients added to whey protein that can cause problems. Thanks for your comment. Tyler