How much protein do we need?
High protein, low FODMAP foods
For a comparison, here’s how food stacks up against protein powder. The average serving of protein powder contains about 22 g of protein per 100 calories. This is what 100 calories of food looks like:
- 1.25 cups lactose free skim milk = 16 g protein
- 3/4 cup lactose free 0% greek yogurt = 18 g protein
- 3/4 cup liquid egg white = 23 g protein
- 3.5 oz chicken = 23 g protein
Tips for choosing a low FODMAP protein powder:
If you find it challenging to get enough protein from food, a low FODMAP protein powder can be very convenient. It takes a very skilled eye to comb the nutrition labels for one that fits with the low FODMAP diet. Here are a few tips that can help you find a good one. Look for a protein powder that:
- Does not contain high FODMAP or untested ingredients
- Limits added minerals that may affect digestion like magnesium, iron, calcium
- Does not contain gut irritants or stimulants like capsaicin (hot chilies), caffeine, or senna
- Minimizes other unknown additives
Low FODMAP ingredients
Here is a list of low FODMAP ingredients that are commonly found in protein powder. For an excellent explanation of why they are low FODMAP, refer to Alana Scott’s article on A Little Bit Yummy titled, What Protein Powders are Low FODMAP.
- Brown rice sprouted protein (40g, 2tbsp, Monash app)
- Whey protein isolate
- Pea protein (up to 31 grams, Monash app)
- Soy protein (possibly ok)
- Egg protein (Monash app, FODMAP Friendly)
- Spirulina (FODMAP Friendly)
- Sweeteners: sugar, dextrose, stevia, sucralose (Splenda), aspartame
High FODMAP or untested ingredients
The following ingredients which are commonly found in protein powders, are either high in FODMAPs or have not yet been tested by Monash or FODMAP Friendly. Either way, you should avoid them during the elimination phase. You can test your tolerance during the reintroduction phase and see how you do. For a good overview of the low FODMAP diet, read my blog article titled, An Overview of the Low FODMAP Diet. Here are those ingredients to watch for. Keep in mind, this is not a complete list.
- Inulin, chicory root
- Polyols: sorbitol, mannitol, erythritol, xylitol
- Lactose: Whey protein concentrate, whey protein hydrolysate, milk protein concentrate (in higher amounts), nonfat dry milk
- Sweeteners: fructose, FOS, fructo-oligosaccharides, dried fruit, high fructose corn syrup (HFCS), fructose-glucose, crystalline fructose, fruit sugar, agave, honey
- Naturals flavours of high FODMAP foods such as apple, pear, etc.
- Fruit and vegetable powders, especially from high FODMAP vegetables and fruit such as cherry, apple, pear, beetroot, mushroom, etc.
Untested ingredients: hemp seed, pea fiber, pea starch, vegetables fibers, vegetable powders, herbals, roots or extracts
Looking at labels
- Heartland Gold Brown Rice Protein ingredients – raw whole grain brown rice protein
- Naked Nutrition Naked Rice ingredients – organic sprouted whole grain brown rice protein
- Naked Nutrition Naked Egg White Protein ingredients – egg white protein, sunflower lecithin
- Sunwarrior classic protein natural ingredients – Raw whole grain brown rice protein
I am a registered dietitian who specializes in IBS and the low FODMAP diet. I am based in Edmonton, Canada and I offer nutrition counselling by phone and video to anyone across Canada. If you are looking for help, have a look at my nutrition counselling page or get in touch for a free appointment.