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What Protein Powders are Low FODMAP?

Last updated on Jan 17th, 2020 Authored by Alana Scott     Reviewed by Kate Watson (RD)

What Protein Powders are Low FODMAP?

If you are an athlete, or trying to gain weight, then protein powders can be a good way to supplement your diet. Just remember it is easy to get enough protein in your diet if you are eating a wide variety of low FODMAP foods. If you choose to use a protein powder, then this blog article will help you find one that is safe and isn’t filled with high FODMAP ingredients.

What Protein Powders are Safe?

Whey protein products (FODMAP Content Varies)

Whey protein is produced during the cheese making process, where enzymes are used to separate the curd from the liquid whey (1). The whey is then dried and turned into a powder form (1). The amount of processing determines how much lactose is left in the product, and whether the whey powder is suitable for the low FODMAP diet.

Whey Protein Concentrate (High FODMAP unless labelled lactose free)

Whey protein concentrate is not low FODMAP unless it states it is lactose free (2). This type of whey protein normally contains between 4-8% lactose (2).

Whey Protein Isolate (Low FODMAP)

Whey protein isolate contains little or no lactose (less than 1%) (2), which makes it a good source of protein for those with lactose intolerance or on the low FODMAP diet (3). This type of whey protein is the purest form of whey and it is also low in fat (2).

Hydrolyzed Whey Protein (Hydrolysate) (High FODMAP unless labeled lactose free)

Hydrolyzed whey protein is created by exposing the whey protein to heat, acid or enzymes that break apart the bonds linking amino acids (2 5). This makes the whey protein more easily absorbed by your body. Hydrolyzed Whey Protein contains between 0.5% to 10% lactose (2). This means it is only low FODMAP if the product states that it contains little or no lactose (less than 1%).

Rice Protein (Low FODMAP)

Rice protein powder is considered low FODMAP. According to the Monash University Low FODMAP app, brown rice protein (sprouted, organic) is low FODMAP in 2 tablespoons (40g) serves (4).

Pea Protein (Varying FODMAP Levels)

Monash University has previously stated in the Monash University Low FODMAP App that pea protein was low FODMAP in 2 tablespoon serves, however, further testing of multiple brands indicates that FODMAP levels may vary. Until more testing is undertaken on how processing techniques influence the FODMAP content of pea protein we cannot confidently determine the FODMAP level. We recommend that you test your individual tolerance levels to pea protein, unless the branded product has been certified by Monash University.

Soy Protein (Possibly Low FODMAP)

Soy protein powder is made from defatted soybean flakes that are processed to remove some of the oligosaccharide content. Soy protein concentrates have much of the indigestible oligosaccharides removed “such that the raffinose content is less than about 0.5% and the stachyose content is less than about 3%” (7). While soy protein isolate has even lower levels of oligosaccharides, with negligible amounts of raffinose and less than 2% stachyose in the final product (7).

According to Monash University, soy milk made from soy protein is low FODMAP (6). So it is possible some soy protein powders might be low FODMAP, however that will depend on how it has been processed. More testing is still needed to understand the FODMAP content in soy protein powders. In the meantime, if you do decide to use soy protein powder, choose soy protein isolate powder that contains low amounts of fibre or no fibre content (the oligosaccharides hide in the soybean fibre), then test your tolerance to a small amount.

Egg Protein (Low FODMAP)

Eggs are protein and do not contain carbohydrates, which means they contain no FODMAPs (6). Egg protein powder is usually made solely from egg whites and the egg yolks are removed to reduce the fat and cholesterol content of the powder. Egg protein powder is a good low FODMAP option (3).

Hemp Protein (Probably low FODMAP)

Monash University has not tested hemp protein powder yet, however they have tested both hemp seeds and hemp milk and found that they both have low FODMAP serves. This means it is possible that hemp protein powder might be low FODMAP. If you decide to try hemp protein, test your tolerance level to a 1 tablespoon serve and increase your serve from there.

Sacha Inchi Protein (Low FODMAP)

Sacha Inchi protein (sometimes called Inca Inchi) comes from seeds harvested from a Peruvian plant (8). These seeds are high in protein and omega 3s (8). Nicer Foods have independently tested sacha inchi protein, and they have discovered that it is low FODMAP, even in large serving sizes of 100g (Kate Watson, personal communication, 20 July, 2015). This means sacha inchi is a safe protein powder for the low FODMAP diet.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

What other ingredients can make protein powder high FODMAP?

If you are buying a flavoured protein powder you need to check for added high FODMAP ingredients. Below are some of the common high FODMAP ingredients added to protein powders:

Inulin (dietary fibre), chicory root, fructo-oligosaccharides (FOS), fructose, fruit sugar, fructose syrup, crystalline fructose, HFCS, isolmalt, xylitol (E967), sorbitol (glucitol, E420), mannitol (E421), maltitol (E965), and other sweeteners ending in ‘ol’, beet fibre, and dried high FODMAP fruit.

Final Thoughts

When choosing your low FODMAP protein powders, rice protein, egg protein, sacha inchi protein, and whey protein isolate powders are all safe low FODMAP choices. When buying flavoured protein powders, make sure you check for other high FODMAP ingredients. I want to say a big thank you to Kate Watson from Nicer Foods for sharing her FODMAP knowledge with us. For more helpful articles please follow us on Facebook or sign up to our monthly newsletter.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Whey of Life. From Farm to Table. Whey of Life. 2015a. Retrieved from:http://www.wheyoflife.org/farmtotable. Retrieved on: 2015-07-19. (Archived by WebCite® at http://www.webcitation.org/6a9Leom83)

2. Whey of Life. Whey Protein Types. Whey of Life. 2015b. Retrieved from:http://www.wheyoflife.org/types. Retrieved on: 2015-07-19. (Archived by WebCite® at http://www.webcitation.org/6a9LJqIMu)

3. Catsos, P. FODMAPs and Protein Powders. IBS-Free At Last. 2014-04-29. Retrieved from:http://www.ibsfree.net/news/2014/5/23/fodmaps-and-protein-powders. Retrieved on: 2015-07-19. (Archived by WebCite® at http://www.webcitation.org/6a9MFGLxq)

4. Monash Low FODMAP App. Food Guide. Monash University. 2017: Version 2.0.2(324). Retrieved from http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html Retrieved on: 2017-03-04

5. Volek, J. Concentrate, isolate and hydrolysate: What it means. Nutrition Express. 2015. Retrieved from:http://www.nutritionexpress.com/article+index/authors/showarticle.aspx?id=1202. Retrieved on: 2015-07-19. (Archived by WebCite® at http://www.webcitation.org/6a9Lr9sLs)

6. Monash University App. About Section & Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4. Date retrieved: 2015-03-05. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-03-05.(Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

7. Johnston L. Process for producing improved soy protein concentrate from genetically-modified soybeans. Patent. 1999-08-10. Retrieved on:https://www.google.com/patents/US5936069. Retrieved from: 2015-07-19.

8. SFI Superfood Ingredients. Sacha Inchi Protein Powder. SFI Superfood Ingredients. 2015. Retrieved from:http://www.sfisuperfoods.com/superfood-ingredients-Sacha_Inchi.html. Retrieved on: 2015-07-20. (Archived by WebCite® at http://www.webcitation.org/6a9diBoHm)

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Alana Scott

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
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Low FODMAP Bacon & Egg Salad (Mason Jar)

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Low FODMAP Moroccan Chicken Mason Jar Salad

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Dinner, Lunch
Low FODMAP Red Wine And Tomato Pasta Sauce

Low FODMAP Red Wine & Tomato Pasta Sauce

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Low FODMAP Garlic Infused Croutons

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Lunch, Side Dishes, Snacks, Vegetarian Options

Comments

  1. Maureen Hamilton says

    August 7, 2018 at 6:33 pm

    Vega all in one shake ( mixed berry) contains pea protein, inulin and several vegetable and fruits that are not low fodmap. I haven’t had IBS issues as far as I know so is this alright to continue using?

    Reply
    • Alana ScottAlana Scott says

      August 8, 2018 at 1:53 am

      Hi Maureen,

      Thanks for commenting. We definitely recommend avoiding products that contain inulin as well as high FODMAP fruit and vegetables during the first phase of the low FODMAP diet (pea protein is low FODMAP). However, if you are not experiencing any gastrointestinal issues then you don’t need to avoid the product. Additionally, it’s good to remember that if you aren’t experiencing gut symptoms then there isn’t any need to restrict high FODMAP foods, unless the diet has been recommended by a gastroenterologist or dietitian. We hope that helps!

      Reply
  2. Nila says

    August 26, 2018 at 1:23 am

    Thank you so much for this information. Is Orgain protein powder or drinks okay for the FODMAP diet?

    Reply
    • Alana ScottAlana Scott says

      August 26, 2018 at 7:26 am

      Hi Nila,

      I’ve just had a look at Orgain protein powder and it looks like it contains inulin. Inulin is a high FODMAP ingredient that needs to be avoided while in the initial phase of the diet. The shakes also look like they contain high FODMAP ingredients.

      Reply
  3. Joanne Tull says

    December 5, 2018 at 2:02 pm

    Thanks for sharing such a great information about low fodmap protein powders. It helps me to find which whey protein supplement will be a good option for me.

    Reply
  4. Judy says

    February 1, 2019 at 9:00 am

    Have you any advice on whether Just Wholefoods sunflower mince would be low FODMAP? It only contains sunflower protein and suggests a serving size of 18g.

    Reply
    • Alana ScottAlana Scott says

      February 1, 2019 at 9:17 pm

      Hi Judy,

      A serving size of 18g should be low FODMAP. Enjoy!

      Reply
  5. NJ says

    February 27, 2019 at 4:15 pm

    Hi – is pumpkin seed protein low fodmap?

    Reply
    • Alana ScottAlana Scott says

      March 6, 2019 at 7:47 pm

      Hi NJ,

      Pumpkin seed protein by itself is currently untested. However, pumpkin seeds are low FODMAP and we know that protein itself doesn’t contain FODMAPs (FODMAPs are carbohydrates) – this means it’s worth testing your tolerance levels to pumpkin seed protein.

      Reply
  6. Jeanne says

    June 24, 2019 at 3:39 pm

    Hi. I have a soy allergy ( so nothing that gets fed by humans) and crohns. I follow a reduced FODMAP. I’ve lost a dangerous amount of weight ( BMI at 16)and can’t tolerate pea, lactose based proteins. No bean or animal proteins either. Any thoughts on hemp protein? I’m desperate!

    Reply
    • Alana ScottAlana Scott says

      June 26, 2019 at 5:54 am

      Hi Jeanne,

      Thanks for commenting. It sounds like you are really struggling and my heart goes out to you. According to Monash FODMAP, hemp seeds are low FODMAP in 2 tbsp serves – this means it might be worth testing your tolerance to hemp protein powder.

      I’d also recommend you get in touch with a registered dietitian as soon as possible so they can help you stabilise your weight and help you enrich your diet with some more calories.

      Reply
  7. bonnie says

    July 27, 2019 at 4:12 am

    Hi ,

    I have celiac disease & recently diagnosed with IBS so still learning the high & low fodmaps …
    I have brought a protein brand “Tropeaka” , is vegan,gluten ,dairy & soy free.
    these are the ingredients .. would it be suitable as low fodmap 🙂 ?

    ingredients :
    -pea protein isolate
    -sprouted brown rice protein
    -maca powder
    -sacha inchi protein
    -natura vanilla flavour
    -natural vanilla bean
    -green tea extract
    -herb&spice blend (ceylon “true” cinnamon , ginkgo biloba , siberian ginseng , dandelion, cardamom , turmeric , liquorice )
    -stevia leaf extract
    -guar gum
    -freeze dried aloe vera extract
    -digestive enzymes (bromelain, papain)
    -monk fruit

    Reply
    • Alana ScottAlana Scott says

      July 29, 2019 at 9:55 pm

      Hi Bonnie,

      Thanks for commenting. Okay so there are a few ingredients in your protein powder that are currently untested for FODMAPs: maca powder, ginkgo biloba , siberian ginseng, aloe vera extract, and monk fruit.

      This means it is hard to tell what the FODMAP content of the protein powder will be. If your symptoms are settled we suggest you test your tolerance to a 30g serving and go from there. I hope that helps!

      Reply
      • Jess says

        August 7, 2019 at 5:07 am

        Hi
        I can’t find anywhere if Goji berries and spiralina are low or high. Can you help? It’s in my Vega brand chocolate protein. Everything else is low and it’s vegan. Thanks in advance!

        Reply
        • Alana ScottAlana Scott says

          August 7, 2019 at 10:07 pm

          Hi Jess,

          I can definitely help with that! Spirulina powder is low FODMAP but Goji berries are only low FODMAP in really small amounts of about 3 teaspoons. I would highly recommend grabbing the Monash Low FODMAP App if you can as you can find heaps of helpful ingredient info in there.

          Reply
  8. Leslie says

    January 18, 2020 at 12:55 pm

    I am trying to find a suitable substitute for the “whey powder” ingredient in bread recipes. Is it OK to omit this if I can’t find a lactose free brand? If the purpose is mainly to boost the protein content of the loaf, can Substitute a pea protein powder?

    Reply
    • Alana ScottAlana Scott says

      January 20, 2020 at 1:45 am

      Hi Leslie,

      We would suggest using a whey protein isolate powder instead as this will be low FODMAP and should be readily available. Right now we are unsure of the FODMAP content of pea protein so we would suggest avoiding that unless your symptoms are settled.

      Reply
  9. Joan Nering says

    February 25, 2020 at 6:38 pm

    Are the Stellar labs shakes OK??

    Reply
    • Alana ScottAlana Scott says

      February 25, 2020 at 7:55 pm

      Hi Joan,

      I’ve just been doing some research for you. It looks like Stellar Lab shakes have been tested for FODMAPs by FODMAPFriendly. This means you can eat them with confidence – just make sure you follow the serving size instructions.

      Reply
  10. Bianca says

    May 14, 2020 at 7:08 am

    Hi there, can u pleaseeeeee suggest brands of protein powders that are fodmap friendly that u know of? thank you!

    Reply
    • Alana ScottAlana Scott says

      May 15, 2020 at 2:07 am

      Hi Bianca,

      Whereabouts are you located? I might be able to make some brand recommendations for you.

      Reply
      • Victoria says

        September 18, 2020 at 7:58 am

        Hi!
        Just wondering if Bulk Nutrients WPI is safe as having sucralose as sweetener

        Reply
        • Alana ScottAlana Scott says

          September 21, 2020 at 3:42 am

          Hi Victoria,

          Thanks for commenting. Right now sucralose isn’t considered a high FODMAP ingredients but it hasn’t been tested by Monash University. This means we would suggest you test your tolerance to a small amount of the product and see how your body tolerates it.

          Reply
  11. Laura says

    November 24, 2020 at 3:39 am

    I would love to know what you think of MRM Veggie Elite! I seem to tolerate it very well, but wondering if it’s contributing in any way to my not-so-great days. Many thanks!

    Ingredients:
    Pea Protein Isolate, Organic Brown Rice Protein Concentrate, Natural Vanilla Bean Flavor, Stevia Leaf Extract, Gum Blend (Konjac Gum, Guar Gum, and Tara Gum), Pure Ocean® Sea Salt, Digest-ALL® Enzyme Blend (Alpha Galactosidase, Protease 4.5, Protease 6.0, Peptidase, and Bromelain), Organic Sacha Inchi Seed Powder, and Monk Fruit Extract.

    Reply
    • Alana ScottAlana Scott says

      November 25, 2020 at 6:27 am

      Hi Laura,

      Thanks for commenting! Okay so pea protein isolate is a challenging ingredient on the low FODMAP diet and can sometimes be a problematic ingredient. Its FODMAP content depends entirely on its processing – this means sometimes it’s low FODMAP and sometimes it high FODMAP. The only way we would know the FODMAP content of this product for sure is if it was laboratory tested for FODMAPs. If you think this product might be contributing to your symptoms then it might be worth leaving it out of your diet for 1 to 2 weeks and just seeing if that makes a difference.

      Reply
  12. Suzette Armenta says

    December 7, 2020 at 5:04 am

    I found this protein powder. It’s all organic and only three ingredients.
    Brand is- “Perfect Plant Protein” – Pumpkin Seed, Hemp Seed, Sacha Inchi – powder. What do you think?

    I’m so struggling with SIBO for a year now. I’ve tried everything. Herbal antibiotics, Xifaxin/Neomycin etc. Gastro doc has basically given up on me. My health continues to decline. I was thinking of completely eliminating all granite and carbs and try this as a morning breakfast & Meat and vegetable for lunch & dinner.

    Also, can you put this in almond milk or would water be best?

    Reply
    • Alana ScottAlana Scott says

      December 8, 2020 at 7:00 pm

      Hi Suzette,

      We would suggest testing your tolerance to a 30g scoop of that protein powder and going from there. From a FODMAP perspective, it should be okay to add it to almond milk.

      In terms of your SIBO – have you been working with a dietitian who specialises in this area? We are concerned that you might not get enough nutrients if you continue to take foods out of your diet. A dietitian will be able to help you create a personalised plan for your medical needs.

      Reply
  13. Eric says

    March 18, 2021 at 8:50 pm

    Hello. I’m sort of confused here. I have the Kaizen naturals whey protein isolate powder from Costco and the Spoonful app says it’s high fodmap when I scan it because it’s cows milk but everywhere I read says whey protein isolate is fine?

    Reply
    • Alana ScottAlana Scott says

      March 18, 2021 at 10:27 pm

      Hi Eric,

      Thanks for checking in. Unfortunately the Spoonful app isn’t 100% accurate and every now and then they do get products wrong. We’ve just had a look at the Kaizen Naturals Whey Protein Isolate Powders and the ingredients look low FODMAP to us. Just avoid their ‘whey protein’ powders as these will contain lactose. We hope that helps.

      Reply
      • Eric says

        March 19, 2021 at 1:08 pm

        Hi Alana. Thank you for the speedy reply. I really do appreciate it. So their isolate is fine but avoid their regular whey, got it. I’m sorry to bother you with more questions but if you have another minute to answer it would mean a lot to me. I’m a bit of a workout nut (which is why I wanted to make sure that protein was ok) and I’m kind of scrambling to figure out what I can and can’t have on a low fodmap diet. I can’t find any credible info on workout supplements such as creatine, cellucor c4 pre workout, or BCAA’s in general. I’ve looked at individual ingredients in these supplements and can’t find any red flags. One more thing; I’ve also found conflicting info on my go-to protein bar: The Simply Bar Variety Pack (also from Costco). Again thank you so much for you time.

        Reply
        • Alana ScottAlana Scott says

          March 19, 2021 at 8:34 pm

          Hi Eric,

          You are welcome. Okay so your go-to protein bars have chicory root in them which is a high FODMAP ingredient and cashews so we would suggest leaving these out of your diet and then testing your tolerance to them during the Reintroduction Phase. Otherwise Go Macro Protein Bars (appear to have some low FODMAP options when looking at ingredient lists), FODBODs Protein Bars (these are nutritionally similar to what you were having), Rachel Pauls Happy Bars, Fody Granola Bars.

          The other workout supplements you take usually contain untested ingredients so we would suggest you test your tolerance to them. Here is an article that explains how to do that: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

          Reply
  14. carol says

    April 20, 2021 at 6:09 pm

    I am trying to find out if chickpea protein is low fodmap. I know chick peas are not but canned chickpeas are but I can’t find anything about chick pea protein.

    Reply
    • Alana ScottAlana Scott says

      April 20, 2021 at 10:35 pm

      Hi Carol,

      Thanks for commenting. Chickpeas are interesting – the FODMAP content changes based on how the chickpeas are processed. For example, when it comes to canned chickpeas the FODMAPs leach out of the chickpeas and into the liquid in the can which lowers the FODMAP content. We suspect that chickpea protein might be a bit like pea protein where how the protein is processed will determine the FODMAP content. Until chickpea protein is tested by the one of the FODMAP testing centers we won’t know it’s FODMAP content. Instead we would suggest you try a small amount and see how you tolerate it.

      Reply

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