As a dietitian specializing in the low FODMAP diet and weight management protein shakes and meal replacement shakes are a frequent topic. You may be wondering, what is the difference between a protein shake and a meal replacement shake?
- Meal replacement shakes often contain protein, carbohydrates, fats, and are fortified with micronutrients
- Protein shakes are often more protein based.
Meal replacements are encouraged if they are providing the majority of one’s calorie needs. Either is acceptable if used as an occasional meal substitute, snack, or supplement. Ultimately, I want my patients to cook and eat real whole foods, however this is not always a realistic approach.
Life can be hectic and reaching for a protein shake can be a better option than skipping a meal or grabbing a less nutritious snack such as a candy bar.
You might also be interested in our article, How To Choose A Low FODMAP Energy Bar.
It is highly recommended to seek advice from a dietitian before starting the low FODMAP diet and when devising a nutrition plan for weight loss or gain, especially when using meal replacements since these vary greatly and may be contraindicated with some medical conditions.
- Pros of Meal Replacements & Protein Shakes & Protein Powders
- Cons of Meal Replacements & Protein Shakes & Protein Powders
- Good for On-The-Go
- Read Labels for FODMAPs
- Portion & Serving Size Counts
- Lab Tested Low FODMAP Certified Protein Sources
- Additional Information On Pea Protein & Soy Protein
- High FODMAP Ingredients To Avoid
- Ingredients With Unknown FODMAP Content
- Low FODMAP Protein & Meal Replacement Additional Ingredients
- What About Bone Broth?
- Which Low FODMAP Protein Powders, Shakes or Meal Replacements To Buy?
- Our Smoothie Tip
- The Takeaway
Pros of Meal Replacements & Protein Shakes & Protein Powders
- A quick and easy portable meal or snack that one can reach for when away from home or when time is short.
- A treatment option for weight reduction, meal replacements can help fill in the gaps instead of skipping meals and can provide a calorie and portion controlled meal. Meal replacement shakes are often lower in calories than a typical meal contributing to an energy deficit.
- Provide supplemental protein to help meet increased protein needs for wound healing, cancer therapies, and hemodialysis.
- Promote weight gain in those struggling with involuntary weight loss. Weight gain can occur if shakes are consumed in addition to one’s normal eating habits such as in-between meals or before bed. Meal replacement shakes add extra calories without negatively affecting one’s appetite since they pass through the stomach faster than solid foods.
- Pre and post exercise fuel. Liquid calories such as meal replacements and sports drinks are often encouraged prior to intense workouts since they leave the stomach quickly and are less likely to cause gastric distress during a workout. A protein-carbohydrate rich snack is often advised after an intense workout or endurance exercises to replete glycogen stores and achieve muscle mass gains.
- Boost vitamins, minerals, antioxidants and fiber in dietary patterns that lack adequate nutrient dense foods.
- Easy to swallow for those with swallowing difficulties.
Cons of Meal Replacements & Protein Shakes & Protein Powders
- They empty out of the stomach which can result in hunger sooner than consuming a solid, fiber rich meal.
- Promote boredom if consumed in place of meals for a long duration of time.
- Challenges when transitioning to regular foods if consumed as main nutrition source with a weight loss program since one often does not always learn how to make healthful choices with real foods. Often times when the program ceases, we return to our old eating habits and weight regain can occur.
- Cost – on average prices meal replacement shakes range from $2 to $5 each. When used as a sole source of nutrition in a weight loss program this can cost upwards of $300 per month.
- May contain artificial sweeteners, sugar alcohols, sugar and less than desirable food additives.
- Lack intact dietary fibers found in whole foods such as fruit, vegetables, legumes, and whole grains.
Good for On-The-Go
Low FODMAP meal replacements and protein shakes can be helpful for those suffering from irritable bowel syndrome (IBS) since they are easily digestible, convenient and provide a low FODMAP meal or snack option. These can be easily consumed when hunger strikes, which can help keep food anxiety under control and portions in check by helping one not get overly hungry.
Read Labels for FODMAPs
Unfortunately, many meal replacements and protein shakes contain high FODMAP ingredients making them unsuitable for the Elimination phase. They might also contain superfoods, herbal supplements, sweeteners, isolated fibers, digestive enzymes, and probiotics which have unknown FODMAP content and/or might trigger IBs symptoms.
As a RDN I often help my patients decipher food labels to determine if a product is FODMAP appropriate using my best clinical judgment since few protein shakes and meal replacements are low FODMAP certified.
High FODMAP Foods With Low FODMAP Serving Sizes
For example, you might come across beet powder. Beets are considered moderate to high in fructans and galactans with serving sizes of 30 grams or more. Beet powder used for coloring is likely low FODMAP, however a large dose of beet powder which may be added to provide a therapeutic dose to enhance athletic performance, may be too much and probably best to avoid in the Elimination phase of the low FODMAP diet.
Broccoli crowns are low FODMAP up to ¾ cup (75 g), however this is hard to translate what this equates to in broccoli powder.
We have an article for you, High FODMAP Foods with Low FODMAP Serving Sizes.
Portion & Serving Size Counts
The low FODMAP diet is not black and white. A 1 teaspoon (5 g) amount of agave has been lab tested as Low FODMAP. But more than that veers into Moderate and High FODMAP territory.
What this means is that if an ingredient is far down on an ingredient list and present in small quantities, your product choice might be fine.
There are lab tested and certified products that contain small amounts of what one typically thinks of as high FODMAP ingredients.
Always pay attention to where an item is on an ingredient list, the recommended serving sizes and, to take the guesswork out of the equation, whether the product has been lab tested and certified as low FODMAP.
We have an article for you to review on low FODMAP serving sizes.
Lab Tested Low FODMAP Certified Protein Sources
The following proteins have been lab tested and certified low FODMAP by Monash University or FODMAP Friendly either as standalone ingredients or are used in commercially prepared products.
Please refer to Monash University & FODMAP Friendly smartphone apps for serving size amounts and/or the products that these items appear within:
- Casein
- Egg Protein
- Fenuflakes (high protein-high fiber, low fat-ultra low carb derived from fenugreek seeds)
- Hemp Protein
- Milk Protein Isolate
- Pea Protein
- Pea Protein Isolate
- Pumpkin Seed Protein
- Rice Protein
- Sacha Inchi Protein
- Soy Protein Isolate
- Sprouted Brown Rice Protein
- Sunflower Protein
- Whey protein concentrate
- Whey protein isolate
Additional Information On Pea Protein & Soy Protein
For a full discussion of pea protein and pea protein isolate, please refer to our article, Is Pea Protein Low FODMAP? The short answer is that both Monash University and FODMAP Friendly have lab tested pea protein isolate on its own and also products that contain both pea protein and pea protein isolate and they each do have low FODMAP serving sizes.
How Pea Protein Is Made
Pea protein is made from dried yellow peas by removing the outer shell (which contains the insoluble fibers) of the pea through a milling process and then removing the fiber and starch (oligosaccharides) in a wet filtration process.
Pea proteins are not all the same as the protein and carbohydrate content many vary from brand to brand based on processing. Pea protein or pea protein concentrate may contain small amounts of the pea fiber versus a pea protein isolate. Opting for a pea protein isolate based protein powder or one containing 0-1 gram of carbohydrates is likely to have a lower FODMAP content.
My recommendations are to approach pea protein with caution and test tolerance with a small portion and increase as tolerated to full serving. If you have been a regular pea protein consumer and IBS symptoms are under good control, please continue to enjoy this plant-based protein powder.
Here is an article on pea protein and FODMAPs.
Soy Protein
Soy protein isolate is a protein made from defatted soy flakes where the fiber and sugars (which contain the oligosaccharides) are separated and removed. Soy protein isolate is 90% protein and appears in products lab tested and certified by FODMAP Friendly, so we know that some amount is low FODMAP on its own. Soy protein concentrate contains more of the fiber and sugars (aka oligosachharides) resulting in a higher FODMAP content.
High FODMAP Ingredients To Avoid
The following chart shows you some ingredients that are often found in protein shakes and meal replacements and are considered high FODMAP. We suggest avoiding these during Elimination. Note that while natural flavors can be an issue, if they are in amounts of 2% or less they are unlikely to trigger symptoms.
Ingredients With Unknown FODMAP Content
The following chart shows you some ingredients that are commonly found in protein shakes and meal replacements that have unknown FODMAP content or create an unknown variable. We suggest avoiding all of these during Elimination. Please consider reading our article on enzyme supplementation.
Low FODMAP Protein & Meal Replacement Additional Ingredients
Most shakes and meal replacement drinks contain additional ingredients beyond protein, often in smaller amounts. All of these ingredients listed below have appeared in lab tested and certified low FODMAP products.
Items that can be found on the Monash and FODMAP Friendly apps (such as acai, agave, cocoa and honey) are not included below, as they can be looked up individually.
The purpose of this list is to demonstrate that some ingredients that have not been lab tested on their own have been used in certified low FODMAP products and therefore deserve a second look. It is not meant to be an exhaustive list, but rather to show some examples.
Since these ingredients have not been lab tested on their own, we do not know their exact low FODMAP serving sizes.
- Beet Juice Powder
- Camu Camu Powder
- Cold Brew Coffee Extract
- Cordyceps
- Dried Raspberries
- Ginseng
- Greens Blend (OWYN products: Broccoli, Spinach, Kale),
- Hibiscus Flower Powder
- Kelp Powder
- Lemon Oil
- Maitake
- Maple Sugar
- Monk Fruit
- Monk Fruit Extract
- Peppermint Oil
- Vegetable Fiber
What About Bone Broth?
We are calling out bone broth on its own as it is a very trendy option.
Bone broth contains several amino acids including L-glutamine, proline and glycine found in the collagen. These amino acids have been touted as anti-inflammatory agents that help heal “leaky gut” by improving intestinal integrity, however, there is inadequate evidence to support bone broth or collagen for IBS symptom improvement.
Recent research suggests increased risk of lead contamination with diets rich in bone broth. As a RDN I would advise caution with bone broth powder and only consume on an infrequent basis.
You can also read more about bone broth in our article on IBS Diet Fads.
Which Low FODMAP Protein Powders, Shakes or Meal Replacements To Buy?
Everything individually listed below is easily available in our Amazon Shop – just follow this link.
Certified Low FODMAP Protein Powder & Low FODMAP Protein Shake or Drink Products
Please note that the OWYN products were lab tested and certified by Monash University and while they no longer participate in the certified licensing program, the ingredients and formulas have remained the same. This was confirmed via private correspondence with OWYN.
The Three Arrows Collagen Peptides were lab tested and certified by FODMAP Friendly and while they no longer participate in the certified licensing program, the ingredients and formulas have remained the same. This was confirmed via private correspondence with Three Arrows.
- Casa de Santé Vegan Protein in Vanilla
- Casa de Santé Advanced Whey Protein– Vanilla & Chocolate
- Hum Core Strength Vegan Vanilla Protein Powder
- Musclegen Performance Nutrition Genepro Medical Grade Protein
- OWYN Cold Brew Coffee Protein Drink
- OWYN Cookies n’ Cream Protein Drink
- OWYN Dark Chocolate Protein Drink
- OWYN Turmeric Golden Mylk Protein Drink
- OWYN Vanilla Protein Drink
- OWYN Strawberry Banana Protein Drink
- Stellar Lab Whey Protein Shake- Vanilla, Chocolate & Salted Caramel
- Stellar Lab Raw Vegan Plant Protein Shakes – Vanilla & Chocolate
- Else Plant-Based Complete Nutrition – approved for children
- Three Arrows Collagen Peptides
- Tumlove Chocolate
- Tumlove Vanilla
- FODMAP Foods LLC (several flavors)
- The Healthy Mummy (several flavors)
- Blissful Raw Cacao Vegan Protein
- Genepro
- AdVital Complete Nutrition (several flavors)
- BetterBlends Gut Friendly Protein (several flavors)
- Element Gold (several flavors)
- Glow Elixir Protein
- Superflora (several flavors)
Additional Protein Powder, Shakes and Drinks Products To Try
- About Time Whey Protein Isolate – Unflavored
- Ancient Nutrition Bone Broth Protein Powder – Pure Flavor and Turmeric
- BioChem 100% Whey Protein – Vanilla and Natural
- BiPro Whey Protein Isolate – Unflavored
- Bob’s Red Mill Pea Protein Powder
- BOOST High Protein Complete Nutrition Drink – Rich Chocolate, Very Vanilla, and Creamy Strawberry
- Boost Optimum Advanced Nutrition Drink – Rich Chocolate and Creamy Vanilla
- BOOST Essential Unflavored Protein Powder
- EAS AdvantEDGE Carb Control Shakes – Vanilla and Rich Dark Chocolate
- Ensure Original Nutrition Shake – Milk Chocolate, Vanilla, Strawberry, Dark Chocolate, Butter Pecan, Coffee Latte, and Banana Nut
- Ensure High Protein Nutrition Shake – Milk Chocolate, Vanilla, and Strawberry
- Ensure Plus Nutrition Shake – Milk Chocolate, Vanilla, Strawberry, Dark Chocolate, and Butter Pecan
- Evolve Real Plant – Powered Protein Shake – Ideal Vanilla, Classic Chocolate, and Mellow Mocha
- Fairlife Core Power Elite – Chocolate and Vanilla 42G
- Further Food Collagen Peptides Protein Powder– Unflavored
- Growing Naturals Organic Rice Protein – Original and Strawberry
- Growing Naturals Pea Protein Powder – Original, Vanilla, Chocolate and Strawberry
- Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate – Unflavored
- Jarrow Brown Rice – Vanilla and Chocolate
- Jarrow Formulas Virgin Whey Protein Isolate– Unflavored
- Jay Robb Egg White Protein – Unflavored
- Jay Robb Whey Protein Isolate – Unflavored, Vanilla and Chocolate
- Life Extension Whey Protein Isolate– Natural Vanilla Flavor
- Left Coast Performance Bone Broth Protein Powder – Original
- Naked Pea Protein – Unflavored, Vanilla and Chocolate
- Naked Rice Organic Brown Rice Protein Powder
- Nature’s Best Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate – Unflavored
- NOW Sports Egg White Protein Powder
- NOW Sports Pea Protein Powder
- Nutribiotic Brown Rice Protein-Plain – Vanilla and Chocolate
- Nutrabio 100% Hydrolyzed Whey Protein– Unflavored
- Organic Valley Organic Balance Milk Protein Shake – Dark Chocolate
- Organic Valley Organic Fuel High Protein Milk Shake – Vanilla
- Paleo Thin Protein Egg White Powder
- PreProtein Whey Protein Isolate
- PBfit All-Natural Peanut Butter Powder
- Sports Research Collagen Peptides
- Trader Joe’s Organic Pea Protein – Unflavored
- Unjury Planted Pea Protein– Unflavored
- Unjury Whey Protein Powder– Unflavored
When trialing a most-likely low FODMAP product start with half of the serving size when symptoms are under good control to test your tolerance. If you do fine after 24 hours of observation increase to full serving and monitor symptoms.
Our Smoothie Tip
Once you buy your protein powder you are going to want to use it to make a smoothie or beverage. Here are my low FODMAP high protein smoothie Tips. Use your Monash app to keep track of the serving sizes for additional ingredients and be mindful to avoid stacking.
The Takeaway
Low FODMAP meal replacement shakes and low FODMAP protein powders and shakes can be part of your low FODMAP lifestyle.
If a product has been lab tested and certified by Monash University or FODMAP Friendly, then you can rest assured that it is low FODMAP, if used as directed. I have personally vetted the products listed under “Additional Products To Try”. There are many products to incorporate into your low FODMAP diet, whether you want unflavored, chocolate or fruit flavored, animal-based proteins, such as egg or whey, or whether you are looking for plant-based proteins.
It is sometimes easy to overdue portions when it comes to drinks and smoothies. As always, begin with recommended serving sizes and eat to your tolerance.
Hi I have severe IBS -c and my Functional dr recommended the Metagenics UltraInflamX 360 shake for me to have twice daily is that safe and low fodmap?
Hi Ron,
I am familiar with this product and have copied the ingredients below. Unfortunately, this product is not low FODMAP. Isomalto-oligosaccharide is a prebiotic fiber and an oligosaccharide which is high FODMAP. The natural flavors may also contain a high FODMAP ingredient. I suspect the mango flavored one contains mango in the natural flavors which is also a high FODMAP fruit. Monk fruit has not yet been tested by Monash and is not recommended in the elimination phase. If your doctor would like you to use this product I would considering testing tolerance after the elimination and challenge phase. Please use caution if you identify an oligosaccharide intolerance during the challenge phase.
Ingredients: Pea protein isolate, isomalto-oligosaccharide, rice protein concentrate, rice bran, organic cane sugar, calcium citrate, high oleic sunflower oil, maltodextrin, flaxseed, magnesium citrate, medium-chain triglycerides, L-lysine HCl, silica, natural flavors,^ L-leucine, L-glutamine, L-valine, dipotassium phosphate, L-isoleucine, rice protein matrix and polyphenols from hops extract, proprietary mix of curcumin and fenugreek galactomannans, quercetin, vitamin and mineral blend (zinc gluconate, ascorbic acid, manganese gluconate, d-alpha tocopheryl acetate, copper gluconate, D-biotin, retinyl palmitate, niacinamide, cholecalciferol, d-calcium pantothenate, chromium picolinate, pyridoxine HCl, riboflavin, potassium iodide, thiamin HCl, methylcobalamin, calcium L-5-methyltetrahydrofolate, and selenomethionine), malic acid, xanthan gum, ginger rhizome extract, rosemary leaf extract, Luo Han Guo fruit (monk fruit) extract, and guar gum.
Good article helpful! Just wish I recognized more brands available in Canada.
Thank you
We are working on trying to be as global as possible with our stories. More to come!
You say to steer clear of whey protein concentrate, but it is the 2nd ingredient in the Stellar Lab whey protein shake. I am new to the low fodmap diet. Actually, I’m starting tomorrow. Love my morning protein shake and I’m trying to find an acceptable replacement.
Hi April,
I would encourage one to avoid whey protein concentrate unless the product states it is lactose free, suitable for those with lactose intolerance, or is a certified low FODMAP product. Whey protein concentrate may contain excessive amounts of lactose, therefore, it is best to avoid if the label lacks one of these statements. In this situation Stellar Lab sells many food products that have been certified by FODMAP Friendly to be low FODMAP. You can feel confident that this is be a safe protein powder to use when you are on the low FODMAP elimination phase and beyond.
Thanks so much! There is so much to learn about. I love that there are so many resources out there! And thanks for responding so quickly!
I am just starting my Fodmap diet and used protein powders as pre/post workout meals. I wanted to know if both or either Isopure Natural Vanilla and Isopure Low Carb Dutch Chocolate are low Fodmap? Both claim whey protein isolate and lactose/gluten-free. I have used both for about a year and seem to have no issues but as there are many ingredients that I am not familiar with, I would appreciate your guidance as to if these are truly low Fodmap? Thank you.
Hi Lance, Thank you for writing. At a glance a few things stand out. Xanthan gum is low FODMAP, so no worries there. Soy lecithin is low FODMAP. Artificial flavors in small amounts should not pose an issue. You would have to contact the manufacturer to ask about what they derived the natural flavors from to assess FODMAP content. Sucralose is considered low FODMAP, but it is also thought to have a negative effect on gut bacteria. Most of the other ingredients have not been tested. That said, you may have answered your own question because ultimately how YOUR body reacts to a supplement or food is important. You say you have been tolerating them well…we do not offer medical advice and suggest that you review with a registered dietitian who is trained for the FODMAP diet. Personally, I would look at how I “felt” when using it and I would research sucralose and make an educated decision based on my needs. Our friends Alana Scott and Patsy Catsos have information.
I recently purchased Truvia, a combination of stevia and sugar. I have inflammatory bowel disease and find following a low fodmap diet very helpful so when I started having digestive issues again I tracked the culprit down to the Truvia I had recently started using. After checking the small print ingredients on the back of the package I saw that the first item listed was erythritol which is a polypol. I’ve reverted back to using Rogers Smart sweetener blend that is just the sugar and stevia combination and my digestive issues disappeared.
Sounds like you are very tuned into your own body’s reactions, which is great. Monash has now stated that erythritol and glycerol are two “ol”s that might not trigger symptoms. But everyone is different.Thank you for letting us know; it might hep others.
Do you have any information on the Muscle Milk beverages?
Thanks for the inquiry. Muscle Milk has a wide variety of ready to drink shakes and powders. Here are my thoughts on the ready to drink options. They have reformulated these products in the recent past and have opted to use whey protein isolate, which makes them low in lactose. Many of the Original Protein Shakes contain fructose, inulin, and soluble vegetable fiber so these were not included on the list. The Pro Series Shakes also contain soluble vegetable fiber and inulin. The Coffee House Protein Shakes, 100 Calorie Shakes and Muscle Milk Light Protein Shakes also contain soluble vegetable fiber. The soluble vegetable fiber is of concern, especially since it is present in significant amounts in many of these shakes. I would be concerned that this vegetable fiber can induce IBS symptoms in some sensitive individuals.
The Muscle Milk Collegiate Chocolate and Vanilla Creme are likely low FODMAP. These do not contain the vegetable fiber, however, they do contain whey protein concentrate, but this is only present in a quantity <1% and at most contains 1 gram of lactose based on the sugar content on the label.
Here are my thoughts on their powders. The Muscle Milk Genuine Protein Powder contains whey protein concentrate which is a high FODMAP ingredient plus soluble vegetable fiber. 100 Calorie protein powder contains the soluble vegetable fiber. The Pro Series Protein powder and the Collegiate Protein powder, 100% Whey and Coffee House Protein powder all contain whey protein concentrate.
I hope you find this helpful.
I found this when searching for fodmap muscle milk. This is very helpful, thank you for the rundown.
Raven, Thank you so much for letting us know; this kind of info is very helpful to us. Enjoy your protein drinks!
This is a very interesting and informative article. Thank you. What about Beachbody’s Shakeology? Are you familiar with it? If so, do you believe it to be high or low FODMAP?
Thank you
Hi Jill, If you can provide a direct link to the exact product we can take a look. THANKS!
I looked at both the vegan and the regular Shakeology shakes and both contain chicory which is high FODMAP. The regular shake also has pea fiber which is likely high. They both contain many untested foods/superfoods which are not always encouraged in the elimination phase. I also saw cherry and mushroom powder which may be high based on the quantity added to this recipe. I would not encourage Shakeology shakes during the elimination phase. This may be an option to try after the challenge/reintroduction phase if you want to experiment. Best to start with 1/2 portion when symptoms are well controlled and increase to full serving as tolerated.
What are your thoughts on Vega All in One Protein Powder? I just bought the salted caramel one to put in my morning shakes.
I will jump in and comment briefly. At the very least you would have to call the manufacturer and ask about the content of the “natural flavors”. Read our article here for more info.
Hello can you please check on the big one protein and greens chocolate? Mayo clinic nutritionist put me on FODMAP and I loved it I was doing really well following it exactly and I thought this was an OK shake if not I want to return it and not put the wrong thing in my body thank you so much for your research
Barbara, if it is working for you, it is working for you and THAT is the ultimate “test”. You might enjoy reading our article, What IS a Low FODMAP Serving Size? . It isn’t “wrong” if you are your GI system do well with it!
Are you referring to the Vega Protein & Greens Vegan Powder – Salted Caramel? If so, I agree with Dede that you should inquire about the natural flavors since they are rather high on the ingredient list. I am not overly concerned with the vegetable powders in this product since they are all derived from vegetables that have been tested low FODMAP, however, I tend to not include products containing multiple vegetables and fruit powders on my lists since I can not determine the FODMAP load from the powders. The protein sources in this product are likely low FODMAP. If natural flavors are okay per manufacturer I would test tolerance with 1/2 portion when symptoms are well controlled and increase to full serving as tolerated. The Vegan All-In-One Protein Shakes contain high FODMAP fruit & vegetable powders (cherry and mushrooms) plus agave inulin powder which make them high FODMAP and best to avoid.
I thought it would be a good idea to share my thoughts regarding vegetable and fruit powders that are often added to meal replacements and protein shakes. I have been a little apprehensive about including protein shakes and meal replacements that contain Low FODMAP vegetable and fruit powders, especially if several are listed on the food label. I would be more inclined to classify a product Low FODMAP if there were only 1-2 Low FODMAP fruit and vegetable derived powders positioned further down on the ingredient list. I have avoided listing any products with high FODMAP fruit and vegetable powder even if the food has a very small safe portion. Why? Monash tested small portions of high FODMAP fruits (such as one tablespoon of apple) after I comprised this list. Also, I am also unable to quantify the amount of powder included in the recipe since the US food label does not provide this specific information. In addition, we do not know how much of a specific food is used to make the powder. There are just too many variables, probably best to err on the side of caution and avoid when in the Low FODMAP Elimination Phase.
This brings up another question? Does a vegetable or fruit powder have a lower FODMAP load? Since FODMAPs are water soluble does this decrease the FODMAP load since the water is extracted out? Possibly…Or are they higher? Based on my understanding these powders are made by dehydrating the fruit or vegetable and then crushing into a powder form. The FODMAP load may be lower if the food was sitting in a liquid before this processing, which can allow some FODMAPs to leach out. These powders could also possibly be higher since they are concentrated food sources. In addition, processing can increase the FODMAP load in some foods like rice crisps.
It will be interesting to see if Monash tests these powders or more foods containing them so we can better understand. As a FODMAP trained dietitian, I just try to use my best clinical judgment when deciphering a food label and determining if a product is high or low FODMAP.
hi I want to know if pronurish is low fodmap.
I’m trying to gain weight and on the low fodmap diet.
Yes, Pronourish is low FODMAP. It is no longer available in the USA, but is available in other countries. If used as a meal replacement alone it is less likely to contribute to weight gain since it is not a high-calorie nutrition shake. I would recommend consuming this product as a snack between meals, before bed, or with meals to maximize caloric intake. You can also add a safe serving of low FODMAP fruit, peanut butter, and/or flaxseed oil with Pronourish in a blender to boost calories.
Are Isagenix shakes low Fodmap? Both the dairy free and whey based.
I would need to see links to the exact products that you need information on, as they have MANY products. I see a lot of high FODMAP ingredients such as honey powder, apple juice powder, inulin, prebiotic fibers and agave are mentioned so this doesn’t bode well. But send exact links please and I will take a look. At the very least you would have to contact the company and inquire about Natural Flavors.
I have been three weeks strong with the FODMAP diet and looking to incorporate a protein powder. Is arbonne protein powder low FODMAP? I have not don’t the reintroduction phase yet.
Hi Hannah, none of the Arbonne flavors I have looked at are appropriate. I would not recommend them.
Hi. I’m looking at Arbonne’s site. I don’t see any ingredients that are problematic. Can you specify which ingredient is inappropriate. Thank you!
Inulin and chicory root are problematic for sure and there are some protein sources that are suspect and would have to be checked inndiually for each item. Ditto for natural flavors and some versions even had added fibers, which can be problematic. This article was written by our Monash trained RD Vanessa Vargas. She included the drinks she is comfortable recommending and has left out the ones that she feels are not up to her standards.
Hi! I am looking to gain weight, and am looking for something that will help me do just that. I have IBS, and have been diagnosed with SIBO (Small Intestinal Bacteria Overgrowth), and am still being tested for more. I am involuntarily losing weight continuously and I need something extra in my diet I can add to balance me out. Will a protein shake in addition to meals help with weight gain? Or will I need a multi purpose powder for overall calories and vitamins too? Any recommendations?
Hi Cara,
I am sorry to hear about your involuntary weight loss. Please follow up with a GI RD and/or your health care provider to discuss this in more detail. Protein shakes and meal replacements shakes can help aid weight when consumed in addition to regular meals and snacks if they are contributing to a significant increase in total calories. Protein shakes provide an extra protein boost, which may help prevent loss of lean muscle mass. Meal replacements often contain protein plus carbohydrates, fats, and are fortified with vitamins and minerals. Meal replacements may offer a better nutrition profile for weight repletion. Please read this article for recommendations on achieving weight gain while on the low FODMAP diet. https://www.fodmapeveryday.com/weight-management-series-how-to-gain-weight-on-the-low-fodmap-diet/.
yes ma’am! I have indeed read that article, and under the “meal replacement shakes” category it links to this article above. However, all the confirmed low FODMAP shakes that are listed above are solely protein shakes. As a result of this, I didn’t know if you have any further recommendations as far as certified low FODMAP meal replacement shakes as well? or just the protein based shakes listed above? Thank you for the helpful information!
Thanks for the reply, I am glad that you read the article. Yes, the majority of the certified low FODMAP products are more protein-based shakes or powders, however, Owyn provides a little more calories, carbohydrates, and fat than some of the protein powders. You can always boost the calories of the certified low FODMAP powders by blending in some healthy fats such as peanut butter, chia seeds, flax seeds, and a small unripe banana and lactose-free whole milk as the liquid to boost calories. Replacing non-calorie beverages with a higher protein smoothie/protein shake may help aid weight gain. I hope you are able to achieve some healthy weight repletion.
Hi I’m looking for a low fob meal replacement to lose weight. What do you recommend?
Hi Virginie, the low FODMAP diet is not meant to be a weight loss diet. That said, we know that some people experience weight loss and some weight gain, so we have a series of articles that you can refer to. Of course the not so simple answer is that any weight loss regime is just that – a regime and solid dietary approach and not to be found in one product like a shake. Hopefully this article on weight loss while on the diet will give you more direction.
Hi , I lost weight with exante meal replacement shakes and bars years ago. I have had IBS for about a year and am trying to follow low fodmap diet. I tried the exante products recently and did not feel well at all with my ibs. Can you suggest a meal replacement shoe to lose weight and would be better for my IBS. Any advice would be really helpful.
I would suggest reading our article on Losing Weight while following the diet. You will see that the Monash RD who wrote the article does recommend that for best and safest results working with a RD on your weight loss journey is the best idea. You could show both that article and this to your RD and create a plan from there.
Hi!
Thank you so much for the helpful information! I want to know what your opinion is on the Sunwarrior brown rice protein powder? Looking at the ingredients, there doesn’t appear to be any high FODMAP content, but I wanted to know what your opinion is on their suitability for the low FODMAP diet?
Also is coconut palm sugar considered low FODMAP? It’s in PB fit which I use, but it’s been challenging for me to find a reliable source on whether it’s low FODMAP or not. Thank you!
Hi Tori, I will let Vanessa answer about the fermented brown rice protein. Coconut palm sugar is also called coconut sugar and Monash has lab tested it and suggests 1 teaspoon (4 g) serving as low FODMAP. One (Australian) tablespoon is high is both fructans and fructose. You should definitely have the app to look items up; it is the most frequently used tool for most of us.
Thank you so much! I have the Monash app, but was unaware that it was also called coconut sugar. Thank you so much for the clarification. I really appreciate the help!
You are very welcome.
Hi Tori,
The Sunwarrior Classic Protein Powder is likely low FODMAP, however hard to be 100% accurate since fermented brown rice protein powder has not been tested. There are no FODMAPS detected in rice and rice protein powder is assumed low FODMAP, therefore based on my clinical experience I would suspect fermented rice protein is also low FODMAP. I did not see any high FODMAP ingredients in the Classic Protein Powders, however, be careful with some of their other blends since I spot a few high FODMAP ingredients. You can always test tolearnce with a smaller serving and advanced to full serving as tolerated.
Hi Vanessa,
Thank you so much for your thorough response to my question. I really appreciate the help and advice!
This post is really helpful, it contains lots of information. Thank you so much for the article, it helps a lot. 🙂
You are very welcome! This is an article that we do regular updates on, as new info becomes available.
Hi there 😀 I have Crohn’s disease and ALL the Ensure and Boost nutritional meal replacement drinks cause diarrhea and pain and really bad bloating and dissension. I just don’t know what to try for a nutritional/ meal replacement drink anymore. I’m very underweight and severely malnourished from the Crohn’s. Any drinks you know of that won’t cause these awful symptoms? Any advice is much appreciated! Thank you! 😀
Hi Caroline, I am sorry that you are not tolerating the Ensure and Boost meal replacement shakes. Are you working with a dietitian who specializes in IBD? If not, I would highly recommend finding one as you may benefit from individualized nutrition therapy. Ensure and Boost contain whey protein, however, they are suitable for those with lactose intolerance. If you are sensitive to milk protein these may not be tolerated. The Owyn shakes listed in this article are low FODMAP and are free of dairy and many other food allergens. The downside of this product is that it is not high in calories. You can always use a better-tolerated meal replacement shake/protein powder as a base for a smoothie and add high calorie, well-tolerated healthy fats and fruits for an added calorie boost. You may also benefit from a higher calorie meal replacement to help aid in desired weight repletion, it may be best to have this recommendation given by your health care provider who has a better understanding of your individual nutrition needs. Let us know if you would like help finding a dietitian who specializes in IBD in your geographical location.
Hello there,
I am new to the FODMAP Nutritional Plan. I am so confused as to what protein drinks are best for me and what foods. I am working with a nutritionist but we have just started this program. Can you give me some suggestions? I looked at joining the Real Plan and I cannot afford that, so I am trying to figure most of this out on my own.
Thank you
Hi Scott, a few things come to mind. Subscribe to our Newsletter and you will receive a series of Quick Start emails that have tons of info and links for articles and additional information. Also, you might review this article about dietitians vs.nutritionists. Always a good thing to make sure you are getting the right help.
The OWYN dry protein powder has a couple different ingredients from the ready made shakes. Is the powder safe? Thanks
The powders were not put through certification or testing,. as far as I know. We do not have any info on them, and since you did not provide a specific product, I cannot give a more specific answer.