Irritable bowel syndrome (IBS) is a prevalent gastrointestinal condition that studies show is on the rise.[1,2] The spectrum of symptoms can include cramping, bloating, nausea, loss of appetite, fatigue, diarrhea, and constipation.
IBS sufferers have to be very mindful of what they eat, as certain types of foods can trigger symptoms. This is especially the case with processed foods and supplements like protein powder.
Living with IBS can be a frustrating “trial and error” process of figuring out which foods trigger symptoms. Fortunately, many protein powder producers have recognized the demand for IBS-friendly products and have created formulas accordingly.
This has made narrowing down the best protein powder for IBS sufferers easier. In addition to some of my favorite products, here’s what you should look for in an IBS-friendly protein powder that’s easy on the gut.
How to Find IBS-friendly Protein Powders
Those who struggle with IBS must be particularly mindful of certain ingredients found in protein powder. Here are a few key guidelines to find the best protein powder for IBS.
- Low in FODMAPs: The protein powder should be made from protein sources that are low in FODMAPs, which are notorious for triggering IBS symptoms. Rice, pea, pumpkin seeds, sunflower seeds, peanuts, and hemp protein powders are examples of low-FODMAP protein sources.
- Free of additives and artificial ingredients: Look for powders with minimal, natural ingredients. Clean protein powders with simple ingredients are free from additives like artificial sweeteners, flavors, colors, sugar alcohols, and thickeners that can aggravate IBS.
- Wheat-free/gluten-free: An essential benchmark for IBS-friendly protein powder is ensuring it doesn’t contain wheat or derivatives of wheat like gluten. Fortunately, gluten-free protein powder is pretty common and not many products contain it.
- Dairy-free and lactose-free: Dairy-based proteins like whey and casein can be harder to digest for those with IBS, so plant-based or egg-based proteins are often better tolerated. Some whey isolates are considered lactose-free protein powders but exercise caution.
- Minimal additives: Protein powders often contain textural additives to help maintain their integrity, mixability, and longevity. In addition to sugar alcohols and artificial ingredients mentioned above, steer clear of additives like inulin fiber, chicory root, cellulose, and excessive gums.
The key is to look for protein powders with minimal, clean ingredients and avoid those with a long list of fillers, additives, and artificial components that may cause digestive distress.
What are the Best Protein Powders for IBS?
The protein powder space is cluttered with products, most of which wreak havoc on people’s guts, especially those with IBS. Below I’ve whittled down a handful of the best protein powders for IBS sufferers.
TumLove Gut-friendly Protein Powder
Low-FODMAP Certified by Monash University (an accredited institution for IBS research), TumLove’s Gut-friendly Protein Powder is mindfully made for those with gut sensitivities.
This protein powder from TumLove is made from organic pea and sprouted brown rice protein, providing a complete protein combination with all essential amino acids. Coconut milk powder is used to provide a delicious, creamy texture.
Available in Chocolate and Vanilla flavors, TumLove Gut-friendly Protein Powder is sweetened with a touch of monk fruit extract. This provides a clean, yummy taste that’s free of sugar alcohol and artificial sweeteners, and has no sugar.
TumLove stands by its protein powder with a 100% satisfaction guarantee. It’s a podium topper for those with IBS.
Drink Wholesome Vegan Protein Powder
For those seeking a minimalist protein powder that doesn’t compromise on quality, Drink Wholesome’s vegan protein powder is a simple, almond-based protein powder that’s gut-friendly and promises no bloating and gas.
Depending on the flavor (it comes in Vanilla, Chocolate, and Unflavored options), this protein contains 4 ingredients at the most and as few as just 1 ingredient for the Unflavored option. Naturally, it’s additive-free, dairy-free, lactose-free, and gluten-free.
The protein source of Drink Wholesome’s vegan protein powder is almonds. Not only are almonds one of the most digestive-friendly plant protein sources, but they also have prebiotic effects and promote consistent bowel movement regularity.
Drink Wholesome may not be the cheapest protein powder, but it’s one that’s highly reviewed for its quality and taste.
Birdman Falcon Organic Plant Protein Powder
Falcon Organic Plant Protein is Birdman’s flagship product. It’s quickly gaining popularity as a clean protein powder option free from fillers, gums, gluten, and dairy.
It’s a pea protein powder with only 6 ingredients, including cinnamon, digestive enzymes, monk fruit extract, probiotics, and natural vanilla (or chocolate, depending on the flavor).
Zero sugar, low carb, and high protein, Falcon Organic Plant Protein checks all the boxes in a protein powder for people with IBS. It mixes easily with just water or milk and adds a delightful taste to morning oatmeal or post-workout smoothies.
With 40 servings per tub, Falcon Organic Plant Protein is also a great value for the price.
Sunwarrior Warrior Blend Protein
As one of my favorite protein powders for its variety of flavors and premium ingredients, Sunwarrior Warrior Blend is an all-organic blend made from pea protein, hemp seed protein, and goji berry.)
This product delivers a powerful amino acid profile ideally suited for the most demanding athletes. Depending on the flavor, it’s very low carb and contains no sugar.
Sunwarrior is truly a clean brand that invests in third-party testing, ensuring minimal trace amounts of heavy metals, contaminants, and toxins. You could argue that it’s one of the healthiest vegan protein powders out there.
While there’s nothing artificial about Warrior Blend, it does use organic stevia leaf as the primary sweetener. I don’t find it to have quite the same potency and aftertaste compared to other products that use it.
Stellar Labs Vegan Protein Powder
Stellar Lab’s vegan protein powder is one of the most nutritionally abundant, providing 11 antioxidants, 20g of complete protein, and MCT oil. It’s low-FODMAP certified and made from pea protein isolate, brown rice protein, and quinoa.
Not only is it digestive-friendly and easy on the gut, but it has a delicious sweet taste from raw sugar and stevia. The chocolate flavor has 2g of sugar, while the vanilla flavor option has 4g of sugar.
Quality protein powder comes at a cost, and this brand is no exception. Stellar Labs comes at a premium price and offers 28 servings per tub. But it’s one of the few brands that invest in a low-FODMAP certification to back its products.
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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
- Zhang T, Ma X, Tian W, Zhang J, Wei Y, Zhang B, Wang F, Tang X. Global Research Trends in Irritable Bowel Syndrome: A Bibliometric and Visualized Study. Front Med (Lausanne). 2022 Jun 27;9:922063. doi: 10.3389/fmed.2022.922063. PMID: 35833106; PMCID: PMC9271748.
- Fatmah Fahad Alreshidi, Munira Abdulkarim Alsammari, Arin Essa Almallahi, Khulud Saud Alshammari, Ebtehaj Saud Almughais, Farida Habib Khan, Sadaf Anwar & Dalal Alayed. (2022) Prevalence of Irritable Bowel Syndrome IBS and Its Risk Factors among Medical Students in Hail University. International Journal Of Pharmaceutical Research And Allied Sciences 11:2, pages 45-51.