If we have to follow a low-FODMAP diet, we are likely to believe that we cannot take protein powder to improve our performance in training and boost results. But we are very wrong, yes we can, but always taking into account the ingredients, which are low in FOSMAP and avoiding those ingredients that are high in FODMAP. All this we will discover below.
Those people who have to follow a low FODMAP diet have many doubts about the type of food that they can eat and which ones they cannot. Food supplements such as protein powder must be approved by our doctor. Even so, we are going to give a list with the best options indicating those that have low FOPMAP ingredients, and we will also say which ingredients we should discard.
We already say that it is very important to read the labels, especially if we are immersed in a low FODMAP diet. With this little guide we will know how to locate the ingredients that we must flee from.
Advantages of supplements in the intestine
Irritable bowel syndrome includes symptoms like abdominal pain, gas, bloating, diarrhea, poor appetite, and even constipation. This is why the diet must be adapted to each situation and that is why there are many supplements that do not do anything good in our body and others that do.
Each case is different, that’s why we always recommend asking a nutrition specialist if you have any doubts, so that they know our case as well as possible. Some scientific studies show that vitamin D supplementation is not recommended for low-FODMAP diets because it does not relieve the symptoms of irritable bowel syndrome.
However, there are supplements and proteins that can help, such as soy . When we say help, we mean to improve conditions and reduce symptoms such as pain, abdominal inflammation, regulate transit, etc.
Is protein powder low FODMAP?
In this section we must pay attention, since we will say what ingredients must be taken into account so that we can continue with a low FODMAP diet. Each person reacts to FODMAPs differently, which is why each one knows what affects them more and what affects them less.
Protein powders can be low FODMAP, as long as they do not contain the following ingredients: inulin, sweeteners such as maltitol, sorbitol, mannitol, fructose, agave syrup , etc., and coconut flour.
All of these ingredients make protein powder unsuitable for low-FODMAP diets, so read labels carefully. Lately there are many protein powders that are certified low FODMAP.
In general, it is recommended to mix the protein with water and not with milk. Besides, if we are looking for powdered proteins derived from milk, they must have lactase, which is the enzyme that breaks down lactose, so it would be suitable for us.
Lactase should only appear in whey protein, hydrolyzed whey protein, and whey protein concentrate, which are all already low-FODMAP if the presence of lactose is less than 1 gram or contains lactase .
If it is “milk whey protein isolate”, it is low in FODMAP and can be consumed almost without problems, but always checking the ingredients that there are none that harm us.
Another very good protein powder is pea protein, which is low in FODMAP from the beginning and will settle us better than others such as whey and the like. Of course, you also have to look at the ingredients if it is not certified as low in FODMAP.
Vegan proteins are usually the best options, in fact, in the next section we are going to put the ones that we consider best for a diet suitable for irritable bowel syndrome.
best supplements
Low FODMAPS diets allow certain supplements and below we will indicate which are the best. It should be said that this is a guideline text, only a doctor who knows our case can prescribe specific supplements, or if we want to try one in particular, we can consult him.
probiotics
Probiotics are a series of yeasts and bacteria that act beneficially on our intestinal microbiota, whether we have Irritable Bowel Syndrome or not. Probiotics are important and necessary in our daily lives, although the truth is that they do not usually help much, or not everyone, in outbreaks when we suffer from an inflammatory bowel disease.
Even so, given their good results in healthy people and in irritable bowel patients, they are usually one of the most sought after and requested supplements. Among all the options, we must look for those probiotic supplements that contain Bifidobacterium infantis 35624, since they are the ones that give the best results.
Soluble fiber (prebiotics)
Soluble fiber helps our digestive system by retaining water and making our stools softer, in this way we regulate transit, avoid constipation , do not aggravate abdominal pain and reduce inflammation.
There is a wide variety on the market, but we should always look for those supplements that contain Psyllium. This soluble fiber is very effective and usually gives good results in patients with irritable bowel, it is also of plant origin, because it comes from the shell of a plant called Plantago ovata and also favors the good bacteria of our intestinal microbiota.
enzymes for digestion
Digestive enzymes in the case of patients with irritable bowel is one of those necessary supplements that can improve symptoms in cases of strong outbreaks of the disease. We repeat again, that only a specialized doctor who knows our case could prescribe this type of supplements.
The best options are lactase enzymes , as we have explained in the section on protein powder; the Alpha-galactosidase enzyme that manages to reduce the adverse effects of those who have galactan intolerance (beans, chickpeas and soy products, Brussels sprouts, walnuts and cabbage); and Xylose isomerase which is quite good for those with fructose intolerance.
peppermint oil capsules
Peppermint has been shown in various studies to help prevent flatulence , gas, and spasms of the digestive system. It is advisable to consume peppermint oil in capsules, since ingesting it directly can cause vomiting, heartburn and emphasis on the symptoms of irritable bowel.
Only a specialist doctor will tell us the amount to consume each day or only during outbreaks. Research has shown it helps flare-ups, even reducing abdominal pain, bloating, gas, and even relieving constipation.
