← Back to FODMAP Index
Protein Powder
Various protein isolates
Check Ingredients
Processed Food
Varies by Brand
Container of protein powder with a scoop

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard scoop

Safe Serving Size: One level scoop, depending on ingredients

Active Compounds: Protein isolates, sweeteners, thickeners, and flavoring agents

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic depending on ingredients

Specific symptoms: Bloating, gas, stomach discomfort

Typical reaction time frame: 30 minutes to 2 hours after consumption

Individual variation: Varies significantly based on protein source and additives

Safe Alternatives

egg whites

Egg whites

greek yogurt

Greek yogurt

salmon

Salmon

Substitution ratio: 30g protein powder = 4 egg whites or 200g Greek yogurt or 150g salmon

Processing Effects

Heat processing can reduce some FODMAPs

Protein isolation process may remove some FODMAPs

Added sweeteners and thickeners may introduce FODMAPs

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • artificial sweeteners

Safe complementary foods: Can be safely combined with banana, almond milk, or water

Reintroduction Guidelines
  1. Start with 1/4 scoop mixed with water
  2. If tolerated, increase to 1/2 scoop after 3 days
  3. Progress to full scoop if no symptoms occur

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • protein bars
  • energy drinks
  • sports drinks
  • meal replacement shakes

Alternative names: whey isolate, pea protein, soy protein, casein, milk protein concentrate

Individual Variables

Factors affecting tolerance:

  • Protein source (whey, pea, soy, etc.)
  • Individual lactose tolerance
  • Presence of artificial sweeteners
  • Overall gut sensitivity

Tip: Choose plain, unflavored versions with minimal ingredients for best tolerance