
Protein powders can be particularly finicky when eating a low-FODMAP diet. Many protein powders contain high FODMAP foods and other synthetic ingredients that spell disaster for those with gut sensitivities like irritable bowel syndrome (IBS).
That doesn’t mean all protein powders are bad. You just need to know what to look for. Here I break down how to identify low-FODMAP protein powders that agree with your gut and taste buds.
Avoid: High-FODMAPs Often Found in Protein Powder

It’s important to know what high-FODMAP foods are commonly found in protein powders. Identifying these foods can help you avoid the wrong products that can trigger your symptoms.
Here are some of the most common high-FODMAP ingredients to avoid in protein powder products:
- Sugar alcohols like xylitol, sorbitol, and mannitol (basically any sweetener ending in “ol”) can be problematic.
- Whey protein (especially whey concentrate) is a lactose-based protein source that can flare up even moderately sensitive digestive systems.
- Soy is a high-FODMAP food that’s often found in vegan protein powders but is slowly getting phased out for other plant-based alternatives.
- Wheat, rye, and barley are troublesome grains to avoid when looking for a low-FODMAP protein powder.
- Inulin, chicory root, Jerusalem artichoke, and prebiotic fibers are specific fiber types that can be very problematic on a low-FODMAP diet.
- Legume-based protein sources like lentils, pea, or garbanzo bean can be troublesome but may not need to be strictly avoided.
- Apple and cherry are found in some protein powder in concentrated form, which is high in FODMAPs.
Keep in mind that the protein isolates are generally lower in FODMAPs, so ingredients like soy protein isolate and pea protein isolate can be more gut-friendly than their concentrated protein counterparts.
For a more in-depth look at high FODMAP foods to avoid, Monash University is the authority on this topic that offers a lot of insight.
Embrace: Low-FODMAP Protein Powder Ingredients

The good news is that many ingredients found in protein powder, especially vegan options, are low-FODMAP foods that are safe to consume. These include:
- Rice, quinoa, oats, amaranth, millet, and buckwheat
- Natural sweeteners like unrefined sugar, monk fruit extract, and stevia
- Peanuts, almonds, pecans, walnuts, and Brazil nuts
- Hemp, pumpkin seeds, chia seeds, and sunflower seeds
- Isolated proteins, like pea, soy, and whey protein isolates are lower in FODMAPs
As you see, there’s some overlap in what foods may be safe and unsafe (isolates versus concentrates), which can make navigating low-FODMAP protein powders confusing.
Most nuts found in protein, like peanuts, are okay. But nuts like cashews and pistachios are high in FODMAPs and should be avoided. Fortunately, these problematic nuts are rarely found in protein powder products.
What’s the Best Low-FODMAP Protein Powder?

Having tried and tested well over 30 different protein powder supplements on this blog, I’ve narrowed down a handful that are low FODMAP-friendly. Below are some of the best low-FODMAP protein powder products that I recommend.
TumLove Vegan Protein Powder

TumLove is a gut-friendly, plant-based protein powder that’s ‘made for people with gut issues by people with gut issues.’ It’s Monash University Low-FODMAP certified, so it’s naturally gluten-free, soy-free, and vegan, and countless reports claim it doesn’t cause bloating or gas.
TumLove protein powder is made using a simple blend of organic pea protein and organic sprouted brown rice protein, providing all essential amino acids. It’s free from sugar, sugar alcohol, and artificial sweeteners, using monk fruit extract to provide a touch of sweetness.
Many reviewers with IBS say TumLove protein powder is easy on their gut and tastes delicious. Available in Vanilla and Chocolate flavors, this is arguably the best low-FODMAP protein powder on the market.
Naked PB

Naked PB is a simple and delicious tasting low FODMAP protein powder that only contains one ingredient: powdered peanut butter.
This versatile peanut butter protein powder can be easily mixed with various foods. I like to add it to my oatmeal and smoothies for a tasty, peanut-buttery protein boost.
Not only is Naked PB safe for low FODMAP diet consumption, but it’s naturally vegan, dairy-free, soy-free, gluten-free, and non-GMO. As a trusted brand in the industry, Naked Nutrition independently tests its products for aflatoxin and heavy metals, ensuring optimal purity.
Stellar Labs Vegan Protein

As a certified low-FODMAP protein powder, Stellar Labs Vegan Protein blend is made from pea protein isolate, brown rice protein, and quinoa. It’s sweetened with both raw sugar and stevia and is high in antioxidants.
This protein blend is complete with all essential amino acids, including 3.6 grams of branched-chain amino acids (BCAAs) to aid in muscle recovery. Added MCT oil offers an easily digested energy source that increases fat oxidation and promotes a feeling of fullness, which can help with appetite control.
Stellar Labs Vegan Protein is available in a vanilla and chocolate shake flavor, and it comes in a large 2-pound tub that offers 28 single-scoop servings with 20 grams of protein per serving.
NOOSH Plant-Based Almond Protein Powder

NOOSH Plant-Based Almond Protein Powder is available in both unflavored and flavored varieties. The unflavored option contains only almond protein powder, while the flavored varieties (available in vanilla and chocolate) contain additional ingredients such as cane sugar, cocoa powder, natural flavors, organic Arabic gum, and xanthan gum.
With whole California almonds being the only source of protein in this product, it’s a low-FODMAP protein powder that’s also non-GMO, gluten-free, kosher, peanut-free, soy-free, dairy-free, and vegan. There are no preservatives or artificial flavorings, either.
NOOSH Plant-Based Almond Protein Powder is designed to be a natural and high-quality source of plant-based protein, with a focus on simplicity and nutritional value. It’s one of the best unflavored protein powder options if you’re seeking a transparent-tasting option.
Bob’s Red Mill Hemp Protein Powder

Another simple, single-ingredient product from a trusted name brand, Bob’s Red Mill Hemp Protein Powder is a low-FODMAP-friendly choice that contains 14 grams of high-quality plant-based protein and good source of fiber and iron.
This protein powder is made from hemp seeds, which naturally contain all essential amino acids. Because it’s purely hemp and hemp only, it has a somewhat earthy taste. But it’s not over-powering and blends well with all types of uses.
It’s a versatile hemp protein powder that dissolves easily and has a mild taste, making it suitable for adding to shakes, smoothies, and baked goods. It also has great reviews for what it’s worth.
These products offer an easy and efficient way to supplement your diet with necessary proteins, without risking IBS flare-ups associated with high-FODMAP foods.
Consuming protein powders on a Low-FODMAP diet

The primary role of protein in our bodies involves building and repairing tissues, while also aiding in the production of enzymes and hormones with proper amino acids. In short, protein plays an integral part in overall health.
Protein powders can be a beneficial addition to a low-FODMAP diet. This is because low-FODMAP protein powders can help in providing essential nutrients without causing digestive discomfort, which high-FODMAP foods often do.
Adequate protein intake is vital for everyone, but it’s particularly crucial for those on restrictive diets like the low-FODMAP regimen. Limiting certain food groups may result in decreased protein consumption. Incorporating suitable supplements such as low-FODMAP protein powder can help maintain sufficient daily nutrient levels while avoiding potential IBS triggers.
Finding a balance between digestive comfort and nutritional needs isn’t always straightforward though. Many people struggle to meet their dietary needs due to digestion issues caused by high-FODMAP foods or sensitivity towards them.
By opting for a Low-FOMAP diet plan and mindfully choosing the right supplements, you’ll ensure getting adequate proteins without triggering unwanted symptoms.
Consuming these kinds of tailored products could even improve your gut health over time due to their digestive-friendly properties, like fermented proteins and digestive enzymes.
FODMAPs and their role in digestive health

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) foods are short-chain carbohydrates that can trigger IBS symptoms due to their difficulty being absorbed by the gut. However, the role of FODMAPs extends beyond just carbohydrates.
The science behind FODMAPs lies in how they’re digested. As these compounds pass through your gastrointestinal tract without being fully absorbed, they draw water into your intestines. They then undergo fermentation by gut bacteria leading to gas production. This results in common IBS symptoms like bloating, abdominal pain, and altered bowel habits.
High-FODMAP foods contain higher levels of fermentable carbs compared to low-FODMAP alternatives which makes them more likely to cause discomfort for those with a sensitive gut or diagnosed IBS condition. Studies have shown significant improvement in symptoms when following a low-FODMAP diet under professional guidance.
Do you have any low-FODMAP protein powders that you recommend? Please contact me and let me know!
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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. You can also visit his personal site TylerTafelsky.com to learn more about what he’s up to.