Can I Take Protein Powder If I Have IBS?

Can I Take Protein Powder If I Have IBS?

Written by Hudson Shapiro, TumLove founder & IBD Warrior

TumLove is the ideal choice for those looking to follow a low FODMAP diet. TumLove is dedicated to using top-quality ingredients in their protein, which is specifically designed to reduce IBS triggers. 


"Now I can do what I love while feeling great!"

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Irritable bowel syndrome (IBS) is a chronic condition that affects the large intestine. It is characterized by abdominal pain, bloating, constipation, and diarrhea. In this article, we will explore the benefits of protein powder for IBS and how to choose the best one for your needs.

Types of Protein Powder Suitable for IBS

Not all protein powders are created equal, and some may trigger IBS symptoms. Typical whey based protein, for example, can cause bloating, gas, and diarrhea in people with lactose intolerance. Casein protein is another dairy-based protein that is slowly digested, making it less suitable for people with IBS who are prone to constipation. Soy protein is a plant-based protein that is low in FODMAPs, making it a suitable option for people with IBS. Pea protein is another plant-based protein that is low in FODMAPs and can be an excellent option for people with IBS.

Benefits of Protein Powder for IBS

Low FODMAP protein powder has several benefits for people with IBS. It can help alleviate constipation, which is a common symptom of IBS. Protein is essential for muscle contraction, including the muscles in the digestive tract. Adequate protein intake can help improve gut motility and alleviate constipation. Lastly, protein powder can help meet the protein needs of people with IBS who may have limited food choices due to their condition.

How to Choose the Best Protein Powder for IBS

Choosing the best protein powder for IBS can be challenging, but there are several factors to consider. Firstly, choose a protein powder that is low in FODMAPs, such as soy or pea protein. Secondly, opt for a protein powder that is free from artificial sweeteners, flavors, and additives, which can trigger IBS symptoms. Lastly, choose a protein powder that is easy to digest, such as hydrolyzed whey protein or pea protein isolate.

Top Protein Powder Brands for IBS

There are several protein powder brands that are suitable for people with IBS. Some of the top brands include Better Blends, Casa De Sante, and Stellar Labs. These brands offer protein powders that are low in FODMAPs, free from artificial ingredients, and easy to digest. Our product TumLove protein is free of gut irritants and is perfect for staying energized, building and repairing muscle, and living a healthier life. We do all this without sacrificing great taste or texture!

How to Incorporate Protein Powder in Your IBS Diet

Protein powder can be an excellent addition to your IBS diet, but it is essential to incorporate it gradually to avoid triggering symptoms. Start with a small serving size and gradually increase it over time. Protein powder can be added to smoothies, oatmeal, yogurt, and other foods. It can also be used to make protein bars and snacks. Check out our article on protein shakes!

Possible Side Effects of Protein Powder for IBS

While protein powder is generally safe for people with IBS, it can cause side effects in some cases. The most common side effects include bloating, gas, and diarrhea. These side effects are typically caused by consuming too much protein powder or choosing a protein powder that is high in FODMAPs or artificial ingredients. If you experience any side effects, reduce your serving size or switch to a different protein powder brand.


In conclusion, protein powder can be a valuable tool in managing IBS symptoms. When choosing a protein powder for IBS, opt for brands that are low in FODMAPs, free from artificial ingredients, and easy to digest. Remember to incorporate protein powder gradually and monitor your symptoms. With the right approach, protein powder can be a game-changer in managing your IBS symptoms.

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Author Info:

Hudson Shapiro

Founder of TumLove - Crohn's & IBS Warrior ✨💚