Author: Oleksandr Maksymenko (5 years as FPA-Certified Nutritionist, MS in Sports Dietetics)
Protein powder is a staple in the nutrition arsenal of gym-goers and athletes alike for muscle building, but not all products are the same, which is why a lot of people who consume protein powders end up complaining about stomach issues.
If you’re looking for the best protein powder for sensitive stomach, I’ve picked out some of my favorite brands you need to consider.
Certain brands and formulations can be disruptive for people with lactose intolerance, digestive issues, or sensitive stomachs. I will be reviewing the best protein powders that I’ve personally used and loved.
These have also been reviewed positively by athletes and buyers across the world, so you can rest assured that you’re only getting the best quality.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Transparent Labs Whey Protein Isolate.
The Utah-based supplement company puts great emphasis on — well — transparency, with full-disclosure ingredient labels that allow you to understand what you’re ingesting.
Our expert team of pro athletes, medical professionals, and certified nutritionists had their hands full testing and analyzing 40 protein powders for sensitive stomachs, and they have 7 of the best ones to share with you!
The powders were tested in detail and evaluated over 6 key factors, and our team spent 7 weeks researching and testing most of them. In addition to their hands-on research, they have also gone through hundreds of online user reviews.
This list gets updates all the time, so leave a comment, share your experiences, and let’s start a conversation!
Top 7 Best Protein Powders for Sensitive Stomach Reviewed
In this article, I will show you some popular plain protein powder on the market. I have compared all options by the most important characteristics: package, taste, ingredients, blending, and price-quality ratio. Find a brief summary in the table below and scroll down for the most interesting part!
1. Transparent Labs Whey Protein Isolate — Top Pick
Transparent Labs takes pride in its research-backed formulas that regularly undergo revisions in accordance with feedback from consumers and experts.
- Diet Type (best for): Muscle gain
- Suitable for Vegans: No
- Protein Source: Grass-Fed Whey
- Serving size: 34.5 g
- Price per serving: ~$2
- Protein Percent of Calories: 93%
- Proteins: 28 g per serving
- Carbohydrates: 1 g per serving
- Fat: 0 g per serving
- Added Sugar: 0 g per serving
- Company Founded: 2015
- Recommended by Athletes: Paul Sklar, Hafthor Björnsson, Jason Alexander
photo by @shadb90
Positives:
Great macronutrients (high-protein and low-carb)
Good flavor variety
Mixes well
Free of additives and artificial coloring
Could be better:
Only available in one size
Expensive
2. Orgain Organic Vegan Protein Powder — Runner-Up
When a supplement company is founded by a cancer survivor, you know that it puts consumers’ health and wellbeing at the forefront. Dr. Andrew Abraham, the founder of Orgain, is an integrative medicine specialist and cancer survivor who started the company from his home kitchen.
Orgain is committed to changing lives with clean nutrition; its wide range of protein powders, from vegan to grass-fed, are organic and made from all-natural ingredients that make a difference.
- Diet Type (best for): Building muscle
- Suitable for Vegans: Yes
- Protein Source: Peas, brown rice and chia seeds
- Serving size: 46 g
- Price per serving: ~$1.43
- Protein Percent of Calories: 56%
- Proteins: 21 g per serving
- Carbohydrates: 15 g per serving
- Fat: 4 g per serving
- Added Sugar: 0 g per serving
- Company Founded: 2009
- Recommended by Athletes: Alison Tierney, Nicole Winter, Liz Shaw
photo by @sarahcreatesugc
Looking for a vegan protein powder that is easy to digest and packed with nutrients? Look no further! Orgain is a great protein powder that won't upset stomach. It is a complete, balanced, dairy-free supplement, making it a great option for people with milk allergies.
With 21 g of plant protein, it’s perfect for mixing into shakes, smoothies, and even baking to reach your protein goal for the day.
Orgain’s organic vegan protein powder is perfect for getting more protein into their diet without sacrificing taste. The formula has a blend of chia seed, brown rice and pea protein for optimal muscle protein synthesis. However, with 15 g of carbohydrates and 4 g of fats, the macronutrient profile isn’t ideal for those looking for a higher protein percentage per scoop.
The formula uses erythritol and stevia extract, which are great alternatives for added sugar. I recommend Orgain’s protein powder to anyone looking for a high-quality dairy-free source of protein. It also has a high prebiotic and fiber content, making it the best protein powder for GI issues.
Positives:
Dairy-free and organic
Nutritionally complete
Inexpensive
Available in 6 different flavors
Could be better:
High carb and fat content
The flavor can be a little strong and unnatural
When it comes to supplements, Optimum Nutrition is the gold standard. Its Gold Standard whey is a best-seller on Amazon — and for a good reason. The company has delivered consistently high-quality products for 30 years and has expanded to over 20 different flavors to keep up with the consumers’ changing preferences.
ON has kept its prices pretty competitive over the years, which is why I recommend it to anyone looking for a quality supplement brand that won’t won’t break the bank.
- Diet Type: Muscle recovery
- Suitable for Vegans: No
- Protein Source: Hydrolyzed Whey
- Serving size: 40 g
- Price per serving: ~$1.98
- Protein Percent of Calories: 86%
- Proteins: 30 g per serving
- Carbohydrates: 3 g per serving
- Fat: 1 g per serving
- Added Sugar: 1 g per serving
- Company Founded: 1986
- Recommended by Athletes: Taylor Fritz, Justin Jefferson, Tunde Oyeneyin
photo by @patrickdonlonii
What I love about the Optimum Nutrition Platinum Hydro Whey is that it is more than just a protein powder. It is an advanced supplement with a unique blend of BCAAs and amino acids that is sure to exceed all expectations.
It contains 30 grams of ultra-pure protein per serving and 15.5 grams of naturally occurring amino acids essential for muscle recovery and growth. This makes it an ideal protein source for post-workout recovery, between meals, or any time additional protein is needed in your diet.
The powder is 100% hydrolyzed whey protein isolate for quicker and easier digestion, making it the best protein for sensitive stomach. It mixes easily with liquids, making it convenient to add to smoothies or shakes.
Overall, the Optimum Nutrition Platinum Hydro Whey is a great choice for anyone looking for an advanced, fast-delivering whey protein supplement with great taste. It is perfect for meal replacements, smoothie boosters, muscle recovery or pre- and post-workout snacks.
This 3.61-pound container offers 40 servings, so you will always have some on hand when you need it most. With all of these features and benefits, Optimum Nutrition Platinum Hydro Whey is an excellent choice for anyone looking to incorporate more protein into their diet.
The combination of quality ingredients and excellent flavor make this powder a great choice for those wanting to reach their muscle-building goals.
Positives:
Tastes great
- Mixes well
- Fast-absorbing protein
- Available in different sizes
Could be better:
Not enough flavor options
More expensive than Optimum Nutrition Gold Standard whey
Ora is one of the newest brands on the market that exploded after it was featured in a Shark Tank episode in 2017. The company manufactures plant-based wellness products and supplements made with the cleanest ingredients sourced ethically and sustainably.
The company has outstanding customer service, backed by a 60-day return policy if you don’t like their product. Ora also offers the convenience of monthly subscriptions where you can add your favorite supplements to the order and save up to 20% with free scheduled delivery (over $50) after 30, 45 or 60 days.
- Diet Type: Muscle gain
- Suitable for Vegans: Yes
- Protein Source: Pea and rice protein
- Serving size: 30 g
- Price per serving: ~$1.79
- Protein Percent of Calories: 70%
- Proteins: 21 g per serving
- Carbohydrates: 4 g per serving
- Fat: 2.5 g per serving
- Added Sugar: 0 g per serving
- Company Founded: 2015
- Recommended by Athletes: Dannah Eve, Erika Wheaton, Kurt & De Anna
photo by @floridafitnesscoaches
The Ora Organic Vegan Protein Powder is a fantastic option for anyone looking for an all-organic and plant-based protein powder that tastes amazing and comes with lots of extra benefits. Coming in a delicious vanilla flavor, this product contains 21 grams of protein and 4 grams of carbs per serving.
With the power of over 20 superfoods high in micronutrients, this supplement fuels your body with more nourishment than regular whey protein without any bloating stomach pain or gas. It is a fantastic protein powder that's easy on the stomach with no added sugar or artificial ingredients. It is also heavy metal tested, so it's safe for kids and breastfeeding mamas.
The protein powder mixes well with water and other liquids for the perfect protein shake for sensitive stomach. It also includes digestive enzymes to help break down the plant protein and reduce bloating while maximizing absorption. All ingredients are sourced from USDA Organic-certified farms, so you know you are getting the best quality product.
Overall, the Ora Organic Vegan Protein Powder is a great choice for anyone who wants an organic and vegan source of post-workout nutrition that tastes great and has many added benefits. Whether you're a fitness enthusiast or just trying to eat healthier, this protein powder is a great way to supplement your goals. Try it today!
Positives:
Organic and vegan
- Added micronutrients
- Blends easily
- Contains enzymes for easy digestion
- No artificial flavors
Could be better:
The texture can be a little chalky
When it comes to gaining an edge in the pursuit of muscle-building success, there's no doubt that Dymatize supplements have it all. Each one of Dymatize's products is carefully crafted using a combination of essential nutrients that work together to provide balanced nutrition for optimal muscle growth.
Made with only the finest quality ingredients, all of their products are verified with third-party testing to ensure they contain what they say they do — no surprises! This attention to detail ensures that the quality and potency of each product remain unchanged — a crucial factor when trying to build muscle mass.
- Diet Type: Building muscle
- Suitable for Vegans: No
- Protein Source: Whey isolate
- Serving size: 30 g
- Price per serving: ~$1.24
- Protein Percent of Calories: 91%
- Proteins: 25 g per serving
- Carbohydrates: 1 g per serving
- Fat: 0 g per serving
- Added Sugar: <1 g per serving
- Company Founded: 1994
- Recommended by Athletes: Cassidy Morgan, Braden Olexo, Dani Elle Speegle
photo by @that.sweet.keto.life
The Dymatize ISO 100 Whey Protein Powder is a great choice when it comes to meeting your body’s daily nutritional needs. Each serving packs 25 grams of protein and 5.5 grams of branched-chain amino acids (BCAAs) for optimal muscle growth and recovery.
With only 1g of sugar and fat per serving, this whey protein is perfect for all fitness goals, whether it’s increasing muscle size, boosting post-workout recovery or losing weight. Not only that, but it's also gluten-free, and low in lactose, making it the best protein powder for digestive issues.
This whey protein is an ideal supplement to have on a low-carb diet since each serving contains 110 calories with no added sugar. All in all, the Dymatize ISO 100 is the perfect choice for anyone looking for optimal gains in muscle size and strength.
Positives:
Aids muscle recovery
Gluten-free formula is easy on the stomach
Great macronutrient profile (low in carbs and fats)
Available in 10 flavors
Could be better:
Might be too sweet for some people
It's easy to see why Vega supplements are so popular among athletes and fitness enthusiasts. They provide a unique combination of key ingredients that can help you reach your peak performance and maintain it.
- Diet Type: Building muscle
- Suitable for Vegans: Yes
- Protein Source: Plant protein blend
- Serving size: 44 g
- Price per serving: ~$2.13
- Protein Percent of Calories: 75%
- Proteins: 30 g per serving
- Carbohydrates: 6 g per serving
- Fat: 3 g per serving
- Added Sugar: 2 g per serving
- Company Founded: 2012
- Recommended by Athletes: Joe Gambles, Rachel McBride
photo by @dwiyananggara
If you want a high-quality vegan protein powder that doesn't skimp on taste or price then look no further than Vega Sport Premium Protein Powder. With 30 g of protein per serving, it's perfect for athletes of all levels for pre-workout fuel or post-workout recovery. The 5g of BCAAs per serving provides essential amino acids to help build muscle and aid in recovery.
It also boasts ingredients such as tart cherry, turmeric extract, and probiotics to further support the recovery process. As an added bonus, this plant-based protein powder is suitable for vegan and gluten-free diets. The smooth taste and texture makes this formula easy to mix with water or a variety of beverages for a tasty protein-packed drink after a workout.
Overall, this is an excellent post-workout drink for athletes looking to recover from their workouts quickly and stay energized throughout their day.
Positives:
Plant-based protein
Available in 5 different flavors
Aids in muscle recovery
Higher protein content than most vegan powders
Easy to mix
Could be better:
Contains added sugar
More expensive than other options
Ascent is one of the few supplement brands that make their own whey by using high-quality milk from dairy farms and processing it in their own facilities. The company has been in the business for 30 years which is why so many athletes trust its formulas.
- Diet Type: Buildingmuscle
- Suitable for Vegans: No
- Protein Source: Native Whey
- Serving size: 33 g
- Price per serving: ~$1.31
- Protein Percent of Calories: 83%
- Proteins: 25 g per serving
- Carbohydrates: 4 g per serving
- Fat: 1 g per serving
- Added Sugar: 1 g per serving
- Company Founded: 2016
- Recommended by Athletes: CJ Cummings, Rea Kolbl, André Crews
photo by @netzer_strong
When it comes to whey protein, Ascent Native Fuel Whey Protein Powder is a stand-out choice. Made of native whey protein, it’s one of the least-processed whey protein supplements available on the market today.
Each scoop packs 25 g of protein, 5.7 g of naturally occurring BCAAs and essential amino acids — all necessary components for muscle support, growth, and recovery after a strenuous workout. With a minimal ingredient panel and rapid digestion time, this protein powder is ideal for taking right after a workout to maximize its benefits.
For those looking for a convenient way to pack on lean muscle or maximize their post-workout recovery, the Ascent Native Fuel Whey Protein Powder is an excellent choice. With its high-quality whey isolate and no artificial ingredients, it's easy to see why I picked this product as one of the best protein powders for sensitive stomachs.
Positives:
Fast-digesting formula
Aids in muscle recovery
Great value
Gluten-free and naturally flavored
Could be better:
Might be too sweet for some
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Why does protein powder upset your stomach?
1. You’re lactose intolerant
The most common and cost-effective form of protein powder available on the market is whey protein concentrate. Whey is the leftover liquid that gets separated in the process of turning milk into cheese.
The liquid whey is dried out and turned into a powder, which is further processed into whey protein powder. Since whey comes from dairy, it’s to be expected that whey protein powders will not play well with people who are lactose intolerant.
It should be noted that some people have success with whey protein isolate as it is refined more than regular whey concentrate and contains a minimal amount of lactose.
Some people also prefer to make their protein shakes with milk, which could result in more dairy at a time than you’re used to consuming. It could be worth experimenting with lactose-free milk or replacing milk with water.
How to Find the Best Protein Powder for Sensitive Stomachs?
1. Whey Protein Isolate
As mentioned earlier, whey protein isolate contains next to no lactose, which is commonly the culprit behind stomach discomfort. If you’ve been having issues with whey concentrate, try experimenting with whey isolate, as it is widely available and has very high protein bioavailability.
2. Non-Dairy Forms of Protein
There are cases where even whey isolate is problematic for certain individuals, in which case non-dairy forms of protein can be explored.
3. Plant-Based Protein Powders
4. Beef Protein Isolate
Tips From the Champ
Olympic Weightlifting Champion
5. Other Protein Powder Options
3 Protein Consumption Tips for Sensitive Stomachs
1. Quantity
Narrowing down a protein powder that won’t upset your stomach is easier when other variables are controlled.
If you’ve bought whey protein (concentrate or isolate) but have trouble with lactose or generally don’t consume a lot of dairy, take things easy by adding 0.5-1 scoop to ~300ml of water and mixing well (small blenders can come in handy here).
2. Timing
As far as protein timing is concerned, it’s common advice amongst gym-goers that you should consume a protein shake within an hour of training, commonly referred to as the “Anabolic Window”.
The Anabolic Window is a myth, and for most people, the total amount of protein consumed during the day matters more than the timing of it. So keeping this in mind, have your protein shake at whichever time is most convenient for you.
For example, many people don’t have time to have a full breakfast before work, so a shake containing the easiest-to-digest protein powder that can be made and consumed quickly works well here.
3. Experiment with Small Quantities
It's very disheartening to buy a shiny new tub of protein powder only to find out that it doesn't suit you.
Even if you buy small 500g tubs, the cost can add up if you have to try several different brands or types of protein, and pay the shipping cost of each order.
I recommend looking for and trying sample packs that only contain a single serving so you can try many different types and flavors of protein powder without breaking the bank.
FAQ
What kind of protein powder is best for sensitive stomachs?
As mentioned above, there are a bunch of sensitive stomach protein powder options available, such as whey isolate, plant-based protein, and others. Since everyone operates a bit differently, you will have to try a few out and see what suits you best.
Can people with IBS use protein powder?
Similar to people who are lactose intolerant, people with IBS usually also struggle to process dairy-derived protein. This leaves us with other options, such as plant, egg, and beef proteins, but due to the nature of the condition and individual tolerances, it is difficult to make a surefire recommendation.
People with IBS will have to experiment with different types of protein blends and see what works best for them.
Why does protein powder upset my stomach?
There can be a number of reasons, such as lactose intolerance, undiagnosed gastrointestinal issues, and poor protein quality.
Conclusion
Protein powder is a time-tested and proven supplement that has helped me reach my strength goals for over 20 years — but not all products on the market are the same or will suit everyone.
If you’re like me and have a hard time consuming regular protein powders, I recommend trying Transparent Labs Whey Protein Isolate. It is the best protein powder for sensitive stomach to help you reach your fitness goals without any stomach pain or discomfort.
Let me know in the comment section if you’ve tried my top pick or if there’s a protein powder brand out there that I missed!
Also Read:
- Best Protein Powder For Buttocks Growth
- Premier Protein vs Muscle Milk
- Protein Bars vs Shakes
- How Much Is A Scoop Of Protein Powder
- Best Optimum Nutrition Flavor
- Best Protein Powders Without Artificial Sweeteners
- Best Protein Powder For People Over 50
- Can Protein Shakes Cause Diarrhea
- Can You Mix Creatine With Protein Powder
- Best Protein Powder for Weight Gain
References:
- The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals - a double blind, placebo controlled study // National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595383/
- The truth about sweeteners // Nhs: https://cutt.ly/30NZqwk
- Food additives // Betterhealth:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/food-additives - Milk Protein Isolate: Overview, Nutrition, and Comparisons // Healthline:
https://www.healthline.com/nutrition/milk-protein-isolate#potential-downsides - How Is Protein Digested? // Healthline:
https://www.healthline.com/health/protein-digestion - All Photos made by Torokhtiy Media Team.
Why Trust Us?
Experience: 7 years
Specializing in: Weight management, Fitness / Sports nutrition
Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
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