Today we’re talking protein powders! Before we get into it, a quick note: it’s best to meet your nutrition needs through food as opposed to supplements whenever possible. That said, there are definitely instances where protein powders make up part of a healthy diet. That being said, if you’re someone who consumes protein powder regularly, this post is definitely for you.

Not all protein powders are created equal, and if you struggle with GI issues then you probably know that they aren’t always easy on the digestive system. Here’s my full guide to picking a protein powder that’s right for you.

✅ Things to Look For ✅

• Unsweetened or unflavored — I know it may sound unappetizing, but it’s a great way to avoid added sweeteners and potential stomach upset. It’s also undetectable in smoothies!
• Third party tested — This is critically important for plant-based protein powders, which can be dangerously high in heavy metals. The best way to keep yourself safe is by consuming either animal-based protein powders, or plant-based protein powders that have been third party tested to ensure their levels fall within an acceptable range.

❌ Things to Avoid ❌

• Artificial sweeteners or lots of added sugars — Artificial sweeteners (especially sugar alcohols like erythritol, mannitol, sorbitol and xylitol) can cause cramps, bloating, gas, and diarrhea in sensitive stomachs, and consuming lots of added sugar isn’t great for your overall or gut health.
• FODMAPs — Even if you don’t have IBS, very high FODMAP foods can still trigger uncomfortable GI symptoms. Avoid protein powders that state they contain “prebiotics” and look for commonly used high FODMAP ingredients such as inulin, chicory root, and Jerusalem artichoke. Caveat: if you’ve been consuming products with these ingredients and they don’t bother you, there’s no need to avoid them.
• Dairy — Whey protein powders are common, but if you have a dairy allergy or intolerance, they might not work for you. If you’re lactose intolerant or react to whey protein powders, try whey isolate which doesn’t contain lactose.

Now, let’s talk about plant-based vs. animal-derived protein powders.

When it comes to plant-based protein powders, it’s important to pick one that is third party tested for heavy metals (especially if you’re consuming it daily). Heavy metals are a concern with plant based protein powders because the plants pick up heavy metals found in the soil at safe levels, which then become concentrated to potentially unsafe levels through the refining process. It can be overwhelming to do all the research on your own, so I did it for you! 

Here are my top product picks:

• Drink Wholesome Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• Puori Plant Protein Booster Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• Naked Pea Protein Powder Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• NutriBiotic Rice Protein Powder (Unflavored) Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• Ora So Lean and So Clean Plant Based Protein Powder (Unflavored) Sugar alcohol free // Low FODMAP // Third Party Tested // Unflavored

One final thought on plant-based protein powders: most plant protein sources aren’t complete proteins, meaning that they don’t contain all nine essential amino acids. If you’re eating a diverse and varied diet, however, this isn’t something to be overly concerned about because you will most likely consume those missing amino acids through other sources throughout your day — but it’s something to keep in mind!

Now, on to non plant-based protein powders.

The most common animal-derived protein powder is whey protein, which is extracted from cow’s milk. Again, if you’re sensitive to dairy, whey protein may cause some GI discomfort due to the presence of lactose, which can trigger a number of GI symptoms. If you have a milk allergy, steer clear of whey protein all together.

Another animal-derived protein powder is egg white. Egg white protein is a complete protein (like whey) and is made by dehydrating egg whites. It generally tends to be easier on digestion than whey protein.

Without further ado, here are my top recs:

• Momentous Grass-Fed Whey Protein (Unflavored) Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• Simply Tera’s Organic Whey Protein (unsweetened) Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• Naked Egg White Protein Powder Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored
• True Nutrition Egg White Protein Sugar alcohol free // Short ingredient list // Low FODMAP // Third Party Tested // Unflavored

Although animal-derived protein powders are generally lower risk for high levels of heavy metals, BPA, and other contaminants than plant-based protein powders, some still have them. That’s why I always recommend selecting a protein powder that has been third-party tested!

TLDR? Here’s the quick and dirty guide for picking protein powders:

❌ Artificial sweeteners or lots of added sugar

❌ FODMAPs (if you’re sensitive)

❌ Dairy (if you’re sensitive)

✅ Unsweetened or unflavored

✅ Third party tested for heavy metals

✅ Short ingredient list