Woman holding a blender bottle and about to pour in a scoop of protein powder

10 Best Low Fodmap Protein Powders (2024)

Are you following the low fodmap diet and looking for a low fodmap protein powder? Are you confused by the unfamiliar ingredient list in these products and wondering what the fodmap content is? Have you ever wanted a fodmap trained Registered Dietitian Nutritionist to tell you which protein powders are safe?

Or maybe you don’t have irritable bowel syndrome and just have a sensitive digestive system. Maybe you’re looking for a protein powder that won’t cause digestive issues. Let’s face it, many of us struggle to comfortably tolerate some of the protein powders on the market.

Maybe it’s the type of protein in the powder or maybe it’s the added sweeteners. Whatever the reason, if you often experience digestive discomfort after consuming protein powder, you’re in the right place. 

Here are 10 low fodmap protein powders to choose from. Some are certified low fodmap. This means they have been tested for fodmaps by a third party and earned a stamp of approval. Others simply have low fodmap ingredients checked by myself, a fodmap trained Registered Dietitian Nutritionist.

1. Three Arrows Restore Collagen Peptides

Certified low fodmap, this protein blend consists of hormone free, grass fed bovine collagen peptides. It is non-GMO as well as gluten free.  This blend is unflavored and a great option to mix in with things like smoothies, protein shakes, coffee, etc. since it won’t change the flavor profile. 

The word collagen written in scrabble pieces with spoons of collagen powder surrounding it

Worthy of note, Three Arrows is a small business operation for anyone who is interested in supporting such businesses.

2. Better Blends Gut Friendly Protein

This product is also certified low fodmap. It is an oat and collagen protein blend that comes in three flavors – chocolate, vanilla and chocolate peanut butter. All three flavors are dairy free.

The protein blend contains prebiotic fibers from oat, tapioca and potato. Prebiotics are food for our gut bacteria and can be helpful for establishing a healthy gut microbiome. A word of caution – some people may need to slowly increase their prebiotic intake as too much too quickly can cause GI distress. 

3. Opportuniteas Grass Fed Whey Protein Isolate – Unflavored

This whey protein isolate powder is low fodmap, though not certified. It contains only two ingredients – whey protein isolate and a small amount of lecithin (for smooth mixing) from non-GMO sunflower.

A scoop of chocolate protein powder sitting on top of a pile of protein powder

The product contains no flavorings, sweeteners, fillers or added carbohydrates. The whey protein is obtained from hormone free cows.

Whey protein isolate is the isolated protein structure from milk. Lactose is the fodmap portion of the milk and this is lost in this process. So this renders the final product low fodmap. This is different than whey concentrate. 

4. Nutribiotic Organic Rice Protein – Plain

Though not low fodmap certified, Nutribiotic’s plain protein powder contains only one ingredient – organic rice protein from brown rice. It is vegan and certified organic. It is gluten and soy free as well as non-GMO.  

The product made without chemicals, pesticides, herbicides, preservatives or sweeteners. It is, of course, “plain” so has no added flavorings.

5. Super Flora Protein Powder by Noisy Guts – AU only

This low fodmap certified product comes in a grass fed whey protein isolate version – vanilla, chocolate and strawberry flavor. They also have a plant based version that contains hemp seed protein and pea protein isolates – chocolate only.

All varieties are free of artificial flavors and sweeteners. They contain both prebiotic fiber and probiotics. Again, some may find that they need to slowly increase their intake of these to give their body time to comfortably adjust.

Man sitting at a table mixing protein powder into a blender bottle

6. Stellar Labs Protein Powder

Stellar Labs protein powder is certified low fodmap. It comes in a low lactose whey protein variety which uses a blend of whey protein isolate and whey protein concentrate.

The whey protein version contains digestive enzymes that help break down protein structures. This variety is available in chocolate, vanilla and salted caramel flavors.

They also offer a vegan variety which contains pea protein isolate, brown rice protein and quinoa. It also contains an antioxidant blend and comes in chocolate and vanilla flavor.

According to Stellar Labs, they do not use GMOs, preservatives, artificial colors or artificial sweeteners in their protein powders.

7. Casa De Sante Protein Powder

This product is also certified low fodmap. They have a whey protein isolate version that comes in chocolate and vanilla flavors.

Two tubs of protein powder with a dumbbell sitting next to them and a treadmill in the background

They also have a vegan protein powder that comes in vanilla flavor. This blend contains pea protein isolate, organic hemp protein, sacha inchi protein (plant originally found in the Amazon forest – the seeds are used for protein), and milled chia seed.

Casa de Sante also offers a collagen peptide blend which is unflavored. It contains bovine collagen only, no other ingredients.

All Casa De Sante protein and collagen powders are lactose, gluten, soy, sugar and grain free.

8. Naked Nutrition Protein Powder

Naked Nutrition Organic Rice Protein Powder is low fodmap, though is not certified. It contains only organic sprouted rice protein powder. It is unflavored and unsweetened.

This company also offers an Egg White Powder Protein blend which is low fodmap. This powder is unflavored as well.

According to Naked Nutrition, they do not use additives or preservatives. Their products are also third party tested for heavy metals.

Woman in a gym using a strength training machine

9. Isopure Protein Powder

Their whey protein isolate unflavored blend is not certified but is low fodmap. The only ingredient in the product is whey protein isolate. It is sugar free and lactose free.

Isopure also offers a collagen blend powder with no other added ingredients. This unflavored powder uses a blend of chicken cartigel and bovine collagen.

10. Hum Core Strength

This vegan, vanilla flavor protein powder is certified low fodmap. It contains a blend of pea protein, hemp protein and pumpkin seed protein. It also contains a digestive blend of probiotics, flax seed and digestive enzymes.

This product does not contain artificial sweeteners, flavors, additives or preservatives. The company also notes that it has been third party tested for purity and quality.

Common High Fodmap Ingredients in Protein Powder

Here are a few high fodmap ingredients to look for that are commonly found in protein powders.

  • Lactose – if a product has whey protein concentrate (not isolate) in it, it likely has a higher lactose content.
  • Sweeteners – look for sugar alcohols like mannitol and sorbitol.
  • Natural flavors – since this labeling is very vague, unless the product is certified low fodmap it can be hard to know if this contains any type of high fodmap food.
  • Soy protein
  • Pea protein powder – pea protein can be difficult to isolate per Monash University. So, unless the product is certified low fodmap be wary of this.
  • Chicory root or inulin – sometimes used as flavoring agent or prebiotic.

I hope you were able to find one or two low fodmap protein powders from this list that interest you. We all know the importance of getting enough protein.

Cutting board sitting on a table with protein powder, shrimp, salmon, chicken, eggs and a glass of milk

Protein supplementation can be a great way to meet your needs if you have higher protein requirements, are interested in muscle building or weight management. If you’re looking for whole food sources of protein that are low fodmap, I’ve got you covered on that end too. 

Other Low Fodmap Options to Increase Protein Intake

Here is a list of some low fodmap dietary sources of protein.

  • Meats and seafood
  • Eggs/egg whites
  • Firm tofu
  • Many nuts, seeds and nut butters like chia seeds, walnuts, peanut butter, etc. (excluding pistachios and cashews)
  • Lactose free cow’s milk products
  • Hard cheeses
  • Tempeh
  • Quinoa

Other helpful posts:

What are Fodmaps?

The 3 Phases of the Low Fodmap Diet

43 Quick and Easy Low Fodmap Snack Ideas