Protein Powder

Unlike the more common whey protein concentrate, whey protein isolate is processed in a way that removes nearly all lactose, making it an ideal low-FODMAP option with high-quality protein.

Pros: Protein Quality, Taste, Ease of Use

Cons: Cost, Contains Dairy Protein

The Whey Option: Whey Protein Isolate

The Dairy-Free Option: Beef Protein

Protein from beef is a less common low-FODMAP protein powder option. While whey tends to be the ideal standard for muscle-building, beef is still a high-quality, complete protein.

Pros: Protein Quality, Taste, Dairy-free

Cons: Cost, Doesn't Mix Well

The Budget/Vegan Option: Pea Protein Isolate

Pea protein isolate is a great option for those who are either on a budget or do not eat animal products. While plant-based proteins tend to be incomplete and less bioavailable, pea protein can still help meet your daily intake. Note that many flavored, non-isolate forms of pea protein contain excess starch, which can be problematic for some with IBS. While many of these powders come flavorless, I like to mix them with vanilla almond milk and stevia (with dextrose.) HCFS-free chocolate syrup can also be added.

Pros: Price, Vegan, Dairy-free

Cons: Taste, Lack of Flavor Options, Protein Quality

The Natural Option: Whole Food Sources

While protein powder can be an easy, versatile way to meet one's daily protein goals, it isn't a 100% necessity to include in your diet. After all, protein comes from food. It is perfectly fine to forego protein supplements altogether and meet your daily goals with a high-protein standard diet.

Pros:  Cost, Protein Quality, Dairy Free

Cons:  Inconvenient, Prep Time, Less Versatile

Meeting your protein needs is an essential component of any fitness plan, as adequate protein is required for muscle building, maintenance, and recovery. Needs can range from 0.5 g protein per pound of body weight for casual endurance exercise, all the way up to 1 g per pound for serious strength training. Different protein sources can vary in quality based on their amino acid content and how easy they are for your body to absorb. However, meeting your overall protein quantity tends to be more important than where your protein comes from, so long as your diet is balanced and varied. Check out our protein content chart to learn which foods are the most effective sources within the diet.