{"title":"Best Protein Powder for Sensitive Stomach","description":"\u003ch2\u003eWhat is the best protein powder for a sensitive stomach?\u003c\/h2\u003e\n\u003cp\u003eThe best protein powder for a sensitive stomach is usually the one with the fewest extras. When a shake leaves you bloated or running to the bathroom, the protein itself is often not the problem. The usual suspects are lactose, sugar alcohols, added fibers like inulin, and thickeners.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eWhen you shop, look for:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo lactose.\u003c\/strong\u003e Choose a plant protein or a whey isolate rather than a whey concentrate.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo sugar alcohols.\u003c\/strong\u003e Sorbitol, mannitol, maltitol, xylitol and erythritol can cause gas, bloating and loose stools in some people.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo added prebiotic fibers.\u003c\/strong\u003e Inulin, chicory root and FOS are often added for \"gut health\" but are common triggers for people with IBS.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFew or no gums.\u003c\/strong\u003e Thickeners aren't needed for protein, and removing them takes one more variable off the table.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA short ingredient list.\u003c\/strong\u003e If something bothers you, a short list makes it easier to figure out what.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHere's Optimal Plant Protein, straight from the label:\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cdiv style=\"overflow-x:auto\"\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003ePer serving (36g)\u003c\/th\u003e\n\u003cth\u003eOptimal Plant Protein\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eProtein\u003c\/td\u003e\n\u003ctd\u003e26g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCalories\u003c\/td\u003e\n\u003ctd\u003e150\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSugar\u003c\/td\u003e\n\u003ctd\u003e0g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFiber\u003c\/td\u003e\n\u003ctd\u003e1g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIngredients\u003c\/td\u003e\n\u003ctd\u003e4: organic pea protein, organic brown rice protein, organic vanilla, organic monk fruit\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eDairy or lactose\u003c\/td\u003e\n\u003ctd\u003eNone\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSugar alcohols, gums, inulin or chicory root\u003c\/td\u003e\n\u003ctd\u003eNone\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eGluten\u003c\/td\u003e\n\u003ctd\u003eCertified gluten-free\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/div\u003e\n\n\u003ch2\u003eWhich protein powder is gut friendly?\u003c\/h2\u003e\n\u003cp\u003eA gut-friendly protein powder is one your gut tolerates, and that's personal. Still, a few patterns hold for most people. Powders with no dairy, no sugar alcohols and no added fibers are the least likely to cause trouble. Plant proteins like pea and brown rice are naturally lactose-free, and many people who struggle with whey do better on them.\u003c\/p\u003e\n\u003cp\u003eBe wary of labels that promise gut health. Some of those powders add inulin or chicory root, which feed gut bacteria but can also cause gas and bloating, especially for people with IBS.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e \"Prebiotic\" isn't automatically gentle.\u003c\/p\u003e\n\n\u003ch2\u003eWhat protein powder doesn't affect your stomach?\u003c\/h2\u003e\n\u003cp\u003eNo protein powder agrees with everyone. But the ones least likely to bother your stomach have three things in common:\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo lactose.\u003c\/strong\u003e Plant protein or whey isolate.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo sugar alcohols.\u003c\/strong\u003e Sweetened with monk fruit, a little sugar or nothing at all.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA short ingredient list.\u003c\/strong\u003e Fewer extras, fewer chances for a reaction.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003eOptimal checks all three. It's made from organic pea and brown rice protein, sweetened only with organic monk fruit, with no gums, dairy, soy or sugar alcohols. If pea protein itself doesn't agree with you, though, any pea-based powder, ours included, may not be the right fit.\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the easiest protein for your stomach to digest?\u003c\/h2\u003e\n\u003cp\u003eThere are two different questions hiding here. One is how completely your body absorbs a protein. The other is how comfortable it feels going down.\u003c\/p\u003e\n\u003cp\u003eMost protein powders, whether whey, pea or rice, are highly refined and well absorbed. You can read about how protein quality is measured on our \u003ca href=\"\/pages\/pdcaas\"\u003ePDCAAS page\u003c\/a\u003e. Comfort is more about what else is in the scoop. For people who are lactose intolerant, a plant protein is often the easier choice, because about 65% of people have a reduced ability to digest lactose after infancy.\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eServing size matters too. A huge shake gulped in a minute is harder on your stomach than a normal serving sipped over ten.\u003c\/p\u003e\n\n\u003ch2\u003eIs whey or plant protein better for a sensitive stomach?\u003c\/h2\u003e\n\u003cp\u003eIt depends on what bothers you. If dairy is the issue, plant protein is the simpler choice, because it has no lactose and no milk proteins at all. Whey isolate removes most of the lactose but is still a dairy product. Whey concentrate keeps more lactose and is the most likely of the three to cause trouble for people who are lactose intolerant.\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eIf dairy doesn't bother you, the type of protein may matter less than the sweeteners and additives. Two whey powders can feel completely different if one is full of sugar alcohols and the other isn't. The same goes for plant powders.\u003c\/p\u003e\n\n\u003ch2\u003eDo protein powders cause bloating?\u003c\/h2\u003e\n\u003cp\u003eThey can, and here are the most common reasons:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eLactose.\u003c\/strong\u003e Whey concentrate and milk-based shakes contain lactose, which causes bloating, gas and diarrhea in people who don't digest it well.\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSugar alcohols.\u003c\/strong\u003e In people with IBS, 10g of sorbitol or mannitol was enough to significantly increase gut symptoms.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e Erythritol is absorbed better than most sugar alcohols, but large amounts have caused nausea and stomach rumbling in studies.\u003csup\u003e\u003ca href=\"#source-5\"\u003e5\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdded fibers.\u003c\/strong\u003e Inulin and chicory root ferment in the gut and create gas.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eToo much, too fast.\u003c\/strong\u003e Big servings and chugging can make anyone feel full and gassy.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat you mix it with.\u003c\/strong\u003e Milk, high-FODMAP fruits like apples and mangoes, or a lot of fiber in a smoothie can be the real cause.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eHow do you take protein powder without bloating?\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart small.\u003c\/strong\u003e Try half a serving for a few days, then work up.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMix with water or a lactose-free milk\u003c\/strong\u003e at first, so you're only testing the powder.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSip, don't chug.\u003c\/strong\u003e Drinking slowly means less swallowed air.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLet foam settle.\u003c\/strong\u003e Shake or blend, then wait a minute before drinking.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChange one thing at a time.\u003c\/strong\u003e If you switch powders, keep your smoothie ingredients the same so you can tell what helped.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRead the label.\u003c\/strong\u003e Skip sugar alcohols, inulin and chicory root if they've bothered you before.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eWhat should you mix protein powder with if you have a sensitive stomach?\u003c\/h2\u003e\n\u003cp\u003eWhat goes in the glass can matter as much as the powder:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWater.\u003c\/strong\u003e The simplest test. If a powder bothers you in water, it's the powder.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLactose-free milk.\u003c\/strong\u003e Creamy without the lactose.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAlmond milk.\u003c\/strong\u003e Generally well tolerated in typical servings by people following a low FODMAP diet.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGentle fruits.\u003c\/strong\u003e Strawberries, blueberries, kiwi and firm bananas are lower in FODMAPs than apples, mangoes or very ripe bananas.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBig smoothies with lots of fruit, honey, seeds and fiber can overwhelm a sensitive gut, even if the powder itself is fine. Keep it simple until you know what works.\u003c\/p\u003e\n\n\u003ch2\u003eCan you have protein powder if you are lactose intolerant?\u003c\/h2\u003e\n\u003cp\u003eYes. Plant proteins like pea, brown rice, soy and hemp contain no lactose. Whey isolate is filtered to remove most of the lactose, though it may still bother people who are very sensitive. Whey concentrate and casein shakes made with milk are the most likely to cause trouble.\u003c\/p\u003e\n\u003cp\u003eOptimal is dairy-free, so it contains no lactose at all. If you mix it with milk, use a plant milk or lactose-free milk. More in \u003ca href=\"\/blogs\/nutrition\/what-is-lactose-and-why-avoid-it\"\u003ewhat is lactose and why avoid it\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the best protein powder to avoid diarrhea?\u003c\/h2\u003e\n\u003cp\u003eLook for a powder with no lactose and no sugar alcohols. Those two are the most common causes of loose stools from protein shakes. Sugar alcohols like sorbitol and mannitol draw water into the gut, and large amounts can have a laxative effect.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eIf you still get diarrhea with a simple, dairy-free powder, try a smaller serving and mix it with water only. Ongoing diarrhea, blood in your stool, weight loss you can't explain or pain that wakes you up are reasons to see a doctor, not to switch powders.\u003c\/p\u003e\n\n\u003ch2\u003eCan protein powder cause constipation?\u003c\/h2\u003e\n\u003cp\u003eProtein powder itself isn't a common cause, but the way people use it can be. If shakes replace meals that used to include vegetables, fruit, beans and whole grains, your fiber drops. Most protein powders, Optimal included, are low in fiber, with 1g per serving.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e Drinking too little water makes it worse.\u003c\/p\u003e\n\u003cp\u003eBlending your shake with berries, a handful of spinach or a spoonful of chia seeds adds fiber back. Just add fiber gradually if your stomach is sensitive.\u003c\/p\u003e\n\n\u003ch2\u003eIs plant protein hard to digest?\u003c\/h2\u003e\n\u003cp\u003eWhole beans and lentils can cause gas because of their fiber and certain carbohydrates. Protein powders are different. They're made by separating the protein from most of the rest of the plant, which is why a serving of Optimal has only 1g of fiber.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e Many people who get gassy from beans do fine on pea protein powder, but everyone is different. Starting with a half serving is the easiest way to find out.\u003c\/p\u003e\n\n\u003ch2\u003eIs stevia bad for a sensitive stomach?\u003c\/h2\u003e\n\u003cp\u003eStevia itself is used in small amounts and isn't a common gut trigger on its own. The bigger issue is what it's often blended with. Many stevia products are bulked up with erythritol or other sugar alcohols. Stevia can also leave a bitter aftertaste that some people find off-putting. Optimal skips both and uses only organic monk fruit. More in \u003ca href=\"\/blogs\/nutrition\/why-protein-powder-without-stevia-is-important-for-your-health\"\u003eis stevia in protein powder bad\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eAre gums and thickeners bad for digestion?\u003c\/h2\u003e\n\u003cp\u003eGums like xanthan and guar are added to give shakes a thicker, smoother feel. They're a type of fiber and are used in small amounts, and most people tolerate them without noticing. Some people with sensitive digestion prefer to avoid them anyway, simply to rule them out. Optimal has no gums, so its texture comes from the protein itself.\u003c\/p\u003e\n\n\u003ch2\u003eWhat about IBS, celiac disease and other conditions?\u003c\/h2\u003e\n\u003cp\u003eIf you have IBS, the Monash University low FODMAP approach is the best-studied way to find your triggers. Its label-reading guide flags inulin, FOS, chicory root, polyols like sorbitol and mannitol, lactose, honey and fruit juice concentrates.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e Optimal contains none of these, but we haven't had it certified as low FODMAP.\u003c\/p\u003e\n\u003cp\u003eIf you have celiac disease, choose a certified gluten-free powder. Optimal is certified gluten-free. For any ongoing digestive condition, talk with your doctor or a registered dietitian before adding a supplement. Protein powders are dietary supplements, and the FDA doesn't approve them before they're sold.\u003csup\u003e\u003ca href=\"#source-6\"\u003e6\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\n\u003ch2\u003eWhy we make Optimal this way\u003c\/h2\u003e\n\u003cp\u003eWe built Optimal Plant Protein to leave out the things people complain about most:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour ingredients.\u003c\/strong\u003e Organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo dairy, soy or gluten.\u003c\/strong\u003e Dairy-free and certified gluten-free.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo sugar alcohols, gums, stevia or added fibers.\u003c\/strong\u003e Sweetened only with organic monk fruit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e26g of protein per serving (36g).\u003c\/strong\u003e 150 calories and 0g of sugar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTested.\u003c\/strong\u003e We publish our heavy metal results from Light Labs, an independent lab.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEveryone's gut is different. If a powder, ours included, keeps causing symptoms, stop and talk with your doctor.\u003c\/p\u003e\n\n\u003ch2\u003eSources\u003c\/h2\u003e\n\u003col\u003e\n\u003cli id=\"source-1\"\u003efitppl. Optimal Plant Protein Nutrition Facts and ingredient list.\u003c\/li\u003e\n\u003cli id=\"source-2\"\u003eMedlinePlus Genetics, National Library of Medicine. Lactose intolerance.\u003c\/li\u003e\n\u003cli id=\"source-3\"\u003eMonash University FODMAP. Sugar alcohols (polyols) and IBS.\u003c\/li\u003e\n\u003cli id=\"source-4\"\u003eMonash University FODMAP. Reading food labels on a low FODMAP diet.\u003c\/li\u003e\n\u003cli id=\"source-5\"\u003eStorey D, Lee A, Bornet F, Brouns F. Gastrointestinal tolerance of erythritol and xylitol ingested in a liquid. European Journal of Clinical Nutrition, 2007.\u003c\/li\u003e\n\u003cli id=\"source-6\"\u003eU.S. Food and Drug Administration. Questions and answers on dietary supplements.\u003c\/li\u003e\n\u003cli id=\"source-7\"\u003eMonash University. The Monash University Low FODMAP Diet app and food guide.\u003c\/li\u003e\n\u003c\/ol\u003e","products":[{"product_id":"optimal-organic-plant-protein-powder","title":"Optimal Plant Protein","description":"\u003cp\u003eOptimal Plant Protein is organic plant protein powder made with just four ingredients: organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit. Each 36g serving has 26g of protein, 150 calories and 0g of sugar.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e26g of protein per serving from organic pea and brown rice protein\u003c\/li\u003e\n\u003cli\u003eSweetened only with organic monk fruit, with no stevia, erythritol or added sugar\u003c\/li\u003e\n\u003cli\u003eNo gums, natural flavors, dairy or soy\u003c\/li\u003e\n\u003cli\u003eUSDA Organic, Non-GMO Project Verified and certified gluten-free\u003c\/li\u003e\n\u003cli\u003eHeavy metal results from the independent lab Light Labs published on the product page\u003c\/li\u003e\n\u003cli\u003eVanilla flavor, 30 servings per bag\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"fitppl","offers":[{"title":"Vanilla \/ 30 Serving Bag","offer_id":49098912825625,"sku":"OPP-V-30BAG","price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/files\/updated-optimal-bag.jpg?v=1788114381"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/collections\/updated-optimal-bag.jpg?v=1794599946","url":"https:\/\/fitppl.com\/collections\/best-protein-powder-for-sensitive-stomach.oembed","provider":"fitppl","version":"1.0","type":"link"}