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Does this sound familiar? You crushed your 30-minute workout, then guzzled down a post-workout shake so you don’t miss a single drop of gains.
But then it happens: You hear your stomach gurgle, feel it start to bloat, then you feel a strong need to stay near a bathroom just. in. case. Phew, no disasters this time, but the next go-round is still up for grabs—until now!
Because you need your tummy to keep up with your muscle gains and recovery, GGR’s team of dietitians and nutrition experts are rounding up and reviewing the best protein powder for sensitive stomachs.
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You can trust us to do this; after all, we’ve personally tested more than 100 protein powders in the search for the best protein powders on the market, rating them in categories like formulation, taste, and solubility. We also worked with an independent accredited lab called Ellipse Analytics to perform quality testing on a sample of more than 150 protein powders for label accuracy and purity. We then scored them and chose to feature products that ranked in the top 50% of the samples tested. You’ll see those products designated below as well.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Best Protein Powder for Sensitive Stomachs
- Best Overall Protein Powder for Sensitive Stomachs: Transparent Labs 100% Whey Protein Isolate
- Best Budget Protein Powder for Sensitive Stomachs: Nutricost Whey Protein Isolate
- Best Natural Protein Powder for Sensitive Stomachs: Legion Whey+
- Best Low-Carb Protein Powder for Sensitive Stomachs: Jacked Factory Authentic ISO
- Best Protein Powder for Athletes With Sensitive Stomachs: Onnit Grass-Fed Whey Protein
- Best Organic Protein Powder for Sensitive Stomachs: Ora Organic Daily Superfood Plant Protein
- Best Unflavored Protein Powder for Sensitive Stomachs: Gainful Low-Lactose Protein
- Best Whey Protein Powder for Sensitive Stomachs: Sports Research Whey Protein
- Best Plant-Based Protein Powder for Sensitive Stomachs: Transparent Labs Vegan Protein Powder
Does Protein Powder Cause Tummy Troubles?
Before hopping into the best protein powders for sensitive stomachs, it’s important to note that a “sensitive stomach” is not a formal medical diagnosis. Instead, it describes digestive issues—like abdominal cramps, bloating, and constipation—but a medical diagnosis often follows after evaluating these symptoms or at least some sort of troubleshooting.
Some of the most common culprits of a sensitive stomach include lactose intolerance, celiac disease, and irritable bowel syndrome (IBS). Managing these conditions often requires making dietary changes, like evaluating your protein powder of choice, to remedy tummy troubles.
Some ways protein powder may cause digestive upset include:
- Eating or drinking too fast may cause indigestion, so slugging back that protein shake might be the culprit—and a simple fix is to slow down the chug!
- Dairy-based protein powders are popular but not always tolerated by people with lactose intolerance and other dairy allergies. Moreover, digestive problems are common whey protein side effects.
- Artificial sweeteners—especially sugar alcohols—enhance the sweetness of protein powder without adding sugars, although they may cause gastrointestinal discomfort like bloating.
- Gluten—a protein found in wheat, rye, barley, and triticale—might be in your supplement due to cross-contamination when manufactured. Those managing celiac disease require a gluten-free diet, and people with IBS may also benefit from reducing or eliminating gluten.
- Other additives, like inulin and xanthan gum, may also have adverse side effects on the digestive system.
Everyone has different food tolerances; some people are severely intolerant to lactose, while others are ultra-sensitive to gluten. All this to say, our top picks reflect most of the leading causes of digestive issues related to protein powder—so let’s hop into them!
Compare Side by Side
 |  |  |  |  |  |  |  |  | |
| Transparent Labs Whey Isolate | Nutricost Whey Isolate | Legion Whey+ | Jacked Factory Authentic ISO | Onnit Whey | Ora Organic Plant-Based | Gainful Protein | Sports Research Whey | Transparent Labs Vegan Protein | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | |||||||||
| Price Per Serving | $1.99 | $1.00 | $2.00 | $1.33 | $1.99 | $2.50 | $1.61 | $1.05 | $1.67 |
| Protein Per Serving | 28 g | 30 g | 22 g | 25 g | 20 g | 21 g | 19 – 26 g | 25 g | 24 g |
| Type | Whey protein isolate | Whey isolate | Whey protein | Whey isolate | Whey isolate | Pea and rice protein | Low-lactose whey | Whey isolate | Rice and pea isolate |
| Third-party Tested? | — | — | |||||||
| Calories Per Serving | 130 | 140 | 100 | 110 | 120 | 120 | Depends on formula | 140 | 130 |
| Flavors | 8 flavors | 10 flavors | 17 flavors | 6 flavors | 2 flavors | 4 flavors | 8 flavor boosts | 2 flavors | 2 flavors |
Best Overall Protein Powder for Sensitive Stomachs: Transparent Labs 100% Whey Protein Isolate
Good for: Those who want to prioritize natural ingredients
Best Overall
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Product Highlights
- High-quality whey protein isolate
- 28 grams of protein per serving
- 15 flavors to choose from
- $1.99 per serving
Pros & Cons
Pros
- High-quality protein
- No artificial sweeteners, food dyes, or preservatives
- Lots of flavors to choose from
- Good customer reviews
- Whey isolate may be easier to digest for some people
- Subscribe and save 10% plus free shipping
Cons
- Price per serving on the high end
- Some reviews complain that it's too sweet
Bottom Line
Our testers love Transparent Labs 100% Grass-Fed Whey Protein Isolate because we know exactly what's in it, and almost every flavor we've tried is a 5 out of 5 on taste. Yes, it's a little more expensive than other protein powders but you get what you pay for.
Providing 28 grams of protein with only 1 gram of carbohydrate and 0 grams of fat, Transparent Labs 100% Whey Protein Isolate is the epitome of pure protein. The protein is sourced from humanely-raised, grass-fed cattle, and there are no fillers, dyes, or artificial sweeteners, which is why Transparent Labs is the best overall protein powder for sensitive stomachs.
We’ll first point out that all whey protein1 products are considered complete proteins—meaning they supply all essential amino acids, including branched-chain amino acids (BCAAs)—and aid muscle growth. However, whey protein concentrates and isolates offer subtle yet notable differences.
Compared to concentrates, whey protein isolates contain more protein and fewer carbs, fat, and lactose. Being lower in lactose makes whey protein isolates a possible muscle-building2 solution for anyone with lactose intolerance or dairy sensitivities.
And the greatness of Transparent Labs’ whey isolate doesn’t stop with its protein—it sports a tidy ingredient list without using artificial colorings, preservatives, and sweeteners. And you can choose between eight tempting flavors, including Cinnamon French Toast and Oatmeal Chocolate Chip Cookie.
GGR performance editor and product tester Anthony O’Reilly tried this product and said, “I’ve been taking Transparent Labs protein for about a month, and overall I have to say I’m a big fan! I haven’t experienced any stomach or digestive issues after drinking it as I sometimes do with other whey protein powders—several customer reviewers said the same thing. It mixes incredibly well with milk or water, and I can say that I feel full for quite a while after downing a protein shake.”
Transparent Lab products are third-party tested, with their Certificates of Analysis and Composition readily accessible on their website. GGR also worked with Ellipse Analytics, an independent accredited lab, to test Transparent Labs whey isolate and more than 150 other protein powders for protein content and purity. Overall, Transparent Labs whey isolate ranked as an Above Average product, and you can read more about exactly what we tested for in our Independent Supplement Testing Glossary.
If you want a more in-depth guide to this grass-fed whey protein isolate, check out our complete Transparent Labs Protein Review.
| Type of Protein | Grass-fed whey protein isolate |
| Protein Content (per serving) | 28 g per 1 scoop |
| Flavor(s) | Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Vanilla Peanut Butter |
| Cost | $59.99/30 servings = $2.00/serving |
Best Budget Protein Powder for Sensitive Stomachs: Nutricost Whey Protein Isolate
Good for: Supporting muscle gains without losing out on (much) money
Best Budget
Nutricost Whey Isolate
Product Highlights
- 30 grams of whey protein isolate per serving
- Available in 10 flavors, including unflavored
- High-quality ingredients and third-party testing
- Supports lean muscle growth and recovery after workouts
Pros & Cons
Pros
- Non-GMO and gluten-free
- Manufactured in cGMP-compliant facility
- Unflavored option only contains one ingredient, instantized whey protein isolate
Cons
- Some flavors are sold out
- Different flavors have different prices
Bottom Line
Nutricost Whey Isolate contains 30 grams of high-quality whey protein isolate, which is more than the average protein powder contains. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.
Bulking, slimming down, or simply getting enough protein doesn’t have to be costly, thanks to Nutricost Whey Protein Isolate. This is actually a case where buying a larger container pays off because it comes out to a lower price per serving, with some container options costing as little as $1 per scoop. Also, as a gluten-free whey protein isolate, it’s a viable option for sensitive tummies—unless you’re strictly dairy-free or vegan.
RELATED: Nutricost Whey Protein Concentrate Review
The whey protein isolate comes in 10 flavor options, and while it uses some artificial flavors and sweeteners our expert product testers felt no negative side effects. “I have stomach issues with some dairy protein powders, but I didn’t have any with this one,” says Jacob Penner, a USA Weightlifting Level 2 coach. “All around, a great product.”
It provides 30 grams of protein with virtually no carbs and fat, though some flavors may have more than others, it’s a great option to sneak in extra protein, whether blended as a protein shake or mixed into your favorite baked goods. We rated the solubility a 5 out of 5.
“Mixes extremely well, even in a shaker cup,” says Kate Meier, GGR senior director of content and a certified personal trainer. “With milk, it’s creamy like a milkshake. So, so good.”
As a bonus, Nutricost products are third-party tested for purity and banned/harmful substances. Kate and Jacob tried the Chocolate Peanut Butter flavor, which was a gamble because Kate doesn’t really like peanut butter. Her gamble paid off with a 5 out of 5 taste.
“The peanut flavor is just right and doesn’t overpower the chocolate,” she says. “I really, really liked it.”
| Type of Protein | Whey protein isolate |
| Protein Content (per serving) | 30 g per scoop (35 g) |
| Flavor(s) | 10 |
| Cost | Varies by container size and flavor option, but as low as $1 per serving |
Best Natural Protein Powder for Sensitive Stomachs: Legion Whey+
Good for: Anyone searching for reputable, high-quality protein
Best Natural
Legion Whey+
Product Highlights
- Sourced from small dairy farms in Ireland
- Over 5 g of BCAAs per serving
- Non-GMO and animal welfare approved
- Third-party tested for banned substances
Pros & Cons
Pros
- Low in carbs and fat but high in protein
- Natural ingredients
- Money-back guarantee
- Made with ethically-sourced milk
- Lots of flavor options
- Subscribe and save 10%
Cons
- Comparably high cost per serving
- May be clumpy when mixed
- Some customers thought flavor was too sweet, or in some cases lacked flavor
Bottom Line
Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.
With all-natural ingredients, no added sugars, strong manufacturing standards, and third-party testing, Legion Whey+ is our top pick for the best natural protein powder for sensitive stomachs. And while we’ve done a top-to-bottom Legion Whey+ protein review, we’ll share the cliff notes here.
The first thing to note about Legion Whey+ is that it provides whey protein isolate, which may be better tolerated by those with dairy sensitivities like lactose intolerance. But this isn’t just any whey protein isolate—Legion makes it known its non-GMO protein supplement is Truly Grass Fed and Animal Welfare Approved certified, meaning the dairy cows live in optimal and natural conditions.
We also welcome the invitation to try 15 exciting and nostalgic flavors (Cinnamon Cereal, anyone?), although some options contain ingredients like xanthan gum3 and stevia that may cause tummy troubles for some people. But if you don’t love Whey+, Legion will give you a full refund on the spot.
Legion Whey+ is certified to contain no banned substances by Labdoor, an independent third-party testing company. This strengthens the confidence of consumers, especially competitive athletes, that the supplement contains what it claims to and not what it shouldn’t.
It’s also manufactured in National Sanitation Foundation (NSF)-certified, Food and Drug Administration (FDA)-inspected, Good Manufacturing Practices (cGMP)-compliant facilities.
Further adding to Legion Whey’s cred, GGR worked with an independent and accredited lab called Ellipse Analytics to perform our own testing on label accuracy and purity, and Legion Whey achieved a Meets Standard rating overall. Learn more about these purity metrics in our Independent Supplement Testing Glossary.
| Type of Protein | Non-GMO whey protein isolate |
| Protein Content (per serving) | 22-24 g per scoop |
| Flavor(s) | Apple Pie, Banana Bread, Birthday Cake, Chocolate Peanut Butter, Cinnamon Cereal, Cocoa Cereal, Cookies & Cream, Dutch Chocolate, French Vanilla, Fruit Cereal, Honey Cereal, Mint Chocolate, Mocha Cappuccino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored |
| Cost | $59.99/30 servings = $2.00/serving |
Best Low-Carb Protein Powder for Sensitive Stomachs: Jacked Factory Authentic ISO
Good for: Low-carb and keto dieters looking for a whey protein isolate
Best Low-Carb
Jacked Factory Authentic ISO Grass-Fed Whey Protein
Product Highlights
- Three flavors
- 25g per scoop
- 110 calories per serving
- Under 1g of fat per scoop
Pros & Cons
Pros
- 25g of protein
- Only 110 calories per scoop
- Under 1g of fat per serving
- Subscribe-and-save options
Cons
- Ultra-sweet taste
- Sweetened with sucralose
- Leaves clumps and floaters
Bottom Line
The Jacked Factory Authentic ISO Grass-Fed Whey Protein comes very close to being pure protein, making it a great choice for those who are trying to meet their macronutrient goals. Plus, the price per serving is where this ISO shines. Keep in mind our testers found this whey isolate to be a little too sweet but it was not a dealbreaker.
Jacked Factory Authentic ISO provides 25 grams of protein with only 1 gram of carbs and 0.5 grams of fat, making it suitable for low-carb and keto dieters. And you can enjoy delicious flavors—like Blueberry Muffin and Cinnamon French Toast—without added sugars!
The grass-fed whey protein isolate mostly contains natural ingredients, including Himalayan rock salt and stevia extract. However, it’s also formulated with artificial flavors and the artificial sweetener sucralose. Both stevia and sucralose have been known to cause GI distress in some people, so it’s helpful to know if you are sensitive to either of these sweeteners while looking for the best protein powder for you.
The vanilla flavor also contains a gum blend, so you might opt for a different flavor if you’re sensitive to guar gum, gum acacia, or xanthan gum. If you want to avoid any additional ingredients beyond whey protein isolate, Authentic ISO comes in a single-ingredient Unflavored option.
RELATED: Best-Tasting Protein Powder
Jacked Factory Authentic ISO manufactured in the U.S. in a cGMP, FDA-registered facility. And if you aren’t satisfied with the product, Jacked Factory offers a 100% hassle-free, money-back guarantee. Read more in our full Jacked Factory Authentic Iso Whey review.
| Type of Protein | Grass-fed whey protein isolate |
| Protein Content (per serving) | 25 g per 1 scoop |
| Flavor(s) | Blueberry Muffin, Cinnamon French Toast, Unflavored, Vanilla, Vanilla Oatmeal Cookie |
| Cost | $39.99/30 servings = $1.33/serving |
Best Protein Powder for Athletes With Sensitive Stomachs: Onnit Grass-Fed Whey Protein
Good for: Competitive athletes (and any consumers, really) who need a trusty protein without questionable substances
Best for Athletes
Onnit Whey Protein
Product Highlights
- Sourced from New Zealand grass-fed cows
- Made with whey protein isolate to filter out fats and carbs
- Offers a complete amino acid profile
- Website offers a subscription option to save money and auto-ship
Pros & Cons
Pros
- Low in carbs
- High in leucine
- Whey isolate gets to muscles faster
- Non-GMO
- Third-party tested by Informed Sport, so athletes can safely take it
Cons
- High cost per serving
- Can cause digestive issues for some people
- The Mexican Chocolate flavor has mixed reviews
Bottom Line
Onnit Whey Protein is a great protein option for those looking for a grass-fed protein, however there are cleaner grass-fed protein powders on the market that are lower in cost.
Calling all athletes with sensitive stomachs! (Or really anyone searching for a grass-fed whey protein isolate powder…) Onnit Grass-Fed Whey Protein is Informed-Sport certified, meaning it’s been rigorously tested for banned substances before being available for purchase by athletes and the masses.
Whether you opt for Vanilla or Mexican Chocolate, each scoop of Onnit provides 20 grams of protein sourced from whey protein isolate. The virtually lactose-free and gluten-free protein may make it easier to digest.
Moreover, Onnit sources their dairy from New Zealand cows that can freely roam and graze the pasture. Also, rest any concerns about hormones and antibiotics in the dairy.
In addition to high-quality protein, Onnit’s whey isolate provides a digestive enzyme blend to aid digestion. It also supplies probiotics to support immune and gut health, although we still recommend checking out the best probiotics to address your targeted needs.
GGR staff writer and expert product tester Amanda Capritto says, “The Mexican Chocolate actually tastes different from other chocolate protein powders, which I honestly wasn’t expecting. It’s rich when mixed with whole or oat milk.”
Our Onnit grass-fed whey isolate review will provide more of our thoughts on this product if you’re intrigued.
| Type of Protein | Grass-fed whey protein isolate |
| Protein Content (per serving) | 20 g per 1 scoop |
| Flavor(s) | Mexican Chocolate, Vanilla |
| Cost | $59.95/30 servings = $2.00/serving |
Best Organic Protein Powder for Sensitive Stomachs: Ora Organic Daily Superfood Plant Protein
Good for: Anyone who prefers organic and/or vegan supplements
Best Organic
Ora Organic Vegan Protein Powder
Product Highlights
- Plant-based superfood protein
- Comes in 4 delicious flavors
- 4.2 stars on Amazon with 5,000 reviews
- Free of dairy, gluten, and soy
- Vegan and paleo
- Includes 19 organic superfoods
Pros & Cons
Pros
- Non-GMO, vegan, paleo, and organic
- Plant-based product
- Third-party tested
- Contains 19 organic superfoods
- Free of many common allergens
Cons
- Contains coconut
- A little pricey
- Stevia can cause GI distress in some people
- Some reviewers do not enjoy the taste
Bottom Line
Ora is a well-known brand with positive reviews. It's a good option for those looking for a very clean, organic vegan protein powder.
Not only is Ora Organic Daily Superfood Plant Protein the best organic protein powder for sensitive stomachs, but it’s one of the best organic protein powder all around. It sports the USDA Organic Seal, showing us it meets strict organic standards set by the United States Department of Agriculture. For those with tummy issues, you’ll be happy to hear it also contains a blend of digestive enzymes so there’s no bloating or intestinal distress.
As a bonus, it also tastes really good. Anthony O’Reilly, a certified nutrition coach and GGR’s performance editor, tried the Vanilla Chai flavor and gave it a 4 out of 5. “I only took a point off because I’m a big chai person, and I like my chai to have more spice than this has,” he says. “It’s still really good, and one of the better plant proteins I’ve tasted. I would have this again in my iced coffee.”
He also rates the solubility a 5 out of 5, saying there were no clumps and everything mixed easily in a shaker cup.
This vegan alternative is formulated with six plant protein sources, with the main stars being rice and pea protein. And if you’re worried about the plant-based blend lacking protein integrity, let’s discuss why you shouldn’t be.
While vegan proteins are often low in lysine, an essential amino acid, rice protein has some of the highest lysine contents. Research4 also tells us organic brown rice protein isolate can be used instead of animal and dairy-based options without losing essential nutrient value. Also, compared to other animal-derived and commercially available proteins, a study in the Nutrition Journal5 suggests rice protein isolate can improve body composition and exercise performance.
Moreover, research6 supports that pea and rice proteins are promising allergen-friendly proteins. Rice protein7 is also considered an easily accessible protein source and an alternative to animal-based and gluten-containing protein.
Our only complaint is the price and total servings. Unlike most protein powders, you only get 20 servings (traditionally a container has a month’s worth of protein) and the price per serving falls around $2.00, which earns it a 1 out of 5 on our pricing scale.
| Type of Protein | Rice protein, pea protein isolate |
| Protein Content (per serving) | 21 g per 1 scoop |
| Flavor(s) | Chocolate, Unflavored, Vanilla, Vanilla Chai |
| Cost | $2.00 |
Best Unflavored Protein Powder for Sensitive Stomachs: Gainful Low-Lactose Protein
Good for: Sneaking in tasteless protein without committing to one flavor
Best Unflavored
Gainful Low Lactose Protein
Product Highlights
- Customizable low-lactose protein powder
- 98% lactose-free
- Listed benefits: Support muscle growth and recovery, and sustain energy
- Uses ultra-filtered whey protein isolate and fast-absorbing carbohydrates
- Instructions: Use a blender bottle to combine flavorless protein powder and a flavor boost with milk, milk alternative, or water to create protein shake
Pros & Cons
Pros
- 30 day money back guarantee
- Customize to your goal: lose weight, gain weight, or build muscle
- No artificial preservatives, flavors, sweeteners, or dyes
- Unlimited access to registered dietitians with your subscription
- Combination of unflavored protein + flavor boosts allow variety of flavors
Cons
- Only available as a subscription
- Relatively expensive
Bottom Line
Gainful low-lactose protein powder is 98% lactose free and can be customized to help you meet your specific goal. Unfortunately it is only available via subscription. Customer reviews were generally positive; they liked the added variety of using flavor boosts. Some customer reviews found the protein very chalky and many found it too expensive.
If you’re searching for a reputable, unflavored whey protein isolate, your hunt stops now! Gainful Low-Lactose Protein Powder provides 26 grams of protein with zero grams of fat and only 1 gram of carbs.
This is an unflavored powder that’s free of added sugar and artificial ingredients, making it a great option for those sensitive to artificial sweeteners. You can add individual flavor boosters to the powder to give it a flavor if you want, though they contain stevia and other sweeteners that might not agree with some people’s digestive tracts.
Certified personal trainer and expert product tester Nicole Davis hasn’t tried the powder by itself, but she says the solubility isn’t the best and rated it a 3.5 out of 5. “Pretty clumpy when mixed with milk in a shaker,” she says in our Gainful Protein review. “Because I liked the taste I just dealt with it, but not great by any means.”
Our other big issue is the price. Although Gainful has now allowed you to purchase their supplements without a subscription, it’s still a bit expensive at $65 for two 14-serving containers that comes out to a per-serving cost of $2.32. That’s a 1 out of 5 on our pricing scale.
The protein powder is free of GMOs and hormones and packaged in a U.S.-based, GMP-certified facility. While the protein powder is not manufactured with common food allergens, like wheat and gluten, it is also important to note that it is produced in a GMP facility that processes other products with these ingredients. This is important for anyone allergic or sensitive to certain allergens, as there’s a risk for cross-contamination.
| Type of Protein | Whey protein isolate |
| Protein Content (per serving) | 26 g per 1 scoop |
| Flavor(s) | Unflavored with flavor boosters |
| Cost | $65/28 servings = $2.32/serving |
Best Whey Protein Powder for Sensitive Stomachs: Sports Research Whey Protein Isolate
Good for: Anyone searching for an ultra-pure whey protein powder
Best Whey
Sports Research Whey Isolate
Product Highlights
- Whey protein isolate
- 25 g of protein per serving
- Available in chocolate or vanilla
- Informed Choice-certified
Pros & Cons
Pros
- Affordable
- Third-party tested
- 25 grams of protein per serving
- Subscribe-and-save options
- Non-GMO, gluten- and soy-free
- Creates a creamy texture when blended into smoothies
Cons
- Only two flavors available
- Our tester had issues with solubility
Bottom Line
Sports Research whey protein isolate has 25 grams of protein per serving and just 150 calories. It's third-party tested, too. Although there are only two flavors available, our testers think it's worth a try.
If you’re looking for “the clean way to build muscle,” Sports Research Whey Protein Isolate is the choice for you. It’s Informed Sport-certified, so it’s been checked for harmful and banned substances, tested for GMOs, and certified gluten-free.
It does contain stevia and some thickening agents. We’ve had multiple testers try this whey protein, and all agreed there was no bloating or gastrointestinal distress, but some of those ingredients caused its formulation score to drop to a 4.5 out of 5. People with tree nut allergies (i.e. coconut) should also steer clear of this protein powder.
“No protein aftertaste and zero bloating,” says certified nutrition coach and GGR performance editor Anthony O’Reilly.
You get 25 grams per scoop and a delicious-tasting addition to any smoothie or shake. Anthony went with the Dutch Chocolate flavor and says it reminds him of a high-quality instant cocoa. “I want to drink this with some marshmallows and whipped cream,” he says, rating the taste a 5 out of 5.
It also comes in a Creamy Vanilla flavor, which has fewer ingredients than the chocolate and also tastes good. “It reminds me of a malted milkshake,” Anthony says in his Sports Research Whey Protein review.
The solubility, Anthony adds, is a little tricky. “There’s some bits that cling to the side of your cup or blender, but what does get mixed in is smooth,” he says, settling on a 3.5 out of 5 score for mixability.
| Type of Protein | Whey protein isolate |
| Protein Content (per serving) | 25 g per 1 scoop |
| Flavor(s) | Dutch Chocolate, Creamy Vanilla |
| Cost | Varies by container size and flavor option, as low as $1.05 |
Best Plant-Based Protein Powder for Sensitive Stomachs: Transparent Labs Vegan Protein Powder
Good for: Dairy-free and plant-based consumers
Best Plant-Based
Transparent Labs Organic Vegan Protein Powder
Product Highlights
- A rice and pea protein powder
- Rated with 4.3 stars on their website
- Comes in 2 flavors
- 24 g of protein per serving
- Organic product with minimal ingredients
Pros & Cons
Pros
- No artificial sweeteners, colors, or preservatives
- Organic and vegan
- Only 5-7 ingredients
- Reviewers love the taste
- 24 g of protein per serving
- Subscribe and save
- 30-day money-back guarantee
Cons
- Only 2 flavors
- Stevia can cause GI issues for some
- Expensive
Bottom Line
This organic rice and pea protein powder is a good choice for people who want a clean plant-based protein option with minimal ingredients.
Transparent Labs Vegan Protein Powder is a great vegan protein powder for sensitive stomachs, especially for people intolerant to dairy products. Each two-scoop serving provides 24 grams of protein sourced from organic rice protein and organic pea protein isolate.
Pea protein8 is a complete protein since it provides all essential amino acids, although it’s relatively low in methionine and cysteine compared to other plant- and animal-based proteins. However, combining other plant-based sources enhances the amino acid profile and provides beneficial nutrients like omega-3 fatty acids and antioxidants.
One of the reasons we recommend Transparent Labs so often is they live up to their name, even showing how much stevia they use per serving (270 mg). That’s about half a teaspoon’s worth, so unless you’re really sensitive to stevia you probably won’t notice it much.
And recall all Transparent Lab products are free of “artificial junk” like artificial sweeteners, coloring, and preservatives. You can also view the Certificate of Analysis, conducted by a third-party lab, of any Transparent Labs product conduct. We rate it a 5 out of 5 for transparency.
One downside is the flavor, which product tester and GGR editor Frieda Johnson says tastes kind of artificial—at least the French Vanilla flavor she tried. She thinks it may be the stevia that she’s tasting, as she’s known to be sensitive to it and dislikes the flavor.
Check out our full Transparent Labs vegan protein review for our comprehensive thoughts on this protein powder option.
| Type of Protein | Rice protein, pea protein isolate |
| Protein Content (per serving) | 24 g per 1 scoop |
| Flavor(s) | Chocolate, French Vanilla |
| Cost | $49.99/30 = $1.67/serving |
Other Protein Powder for Sensitive Stomachs We Tried
Curious about other protein powders for sensitive stomachs? We also tried the below options and think they’re worth trying out, even though they didn’t make this list:
- 1st Phorm Phormula-1: We liked this one just fine, but it’s a bit on the expensive side.
- Naked Nutrition Egg White Protein Powder: While our tester was pleasantly surprised, the egg flavor isn’t for everyone.
How We Picked and Tested the Best Protein Powder for Sensitive Stomachs
When searching for the best protein powders for sensitive stomachs, our team of dietitians and nutrition experts reviewed the following:
- Protein content: While it goes without saying, we’ll say it anyway… A solid protein powder should be high in protein, and our top picks contain at least 20 grams of protein with little to no carbs and fat.
- Protein source options: Here’s the thing about protein powder for sensitive stomachs—one product may spark digestive distress for one person but not for the next. So whether you’re looking for a low-lactose, gluten-free, or plant-based product, we included various protein sources in hopes there’s an option for all.
- Additional ingredients: If the protein powder contains additional ingredients, we’re always inspecting their logic—like adding digestive enzymes and fruit and veggie blends. We also strive to find protein powders without belly-bloating ingredients like artificial sweeteners.
- Flavor variety: From Blueberry Muffin to Cinnamon French Toast to Chocolate, we aimed to capture a flavor favorite to tickle everyone’s fancy, and unflavored options for those who’d prefer a stealthy way to sneak in protein.
- Cost: Because we truly believe everyone should have access to supplements if they can help them reach their fitness and health goals, our top pick lists accommodate a range of budgets.
- Third-party testing: We always prioritize products that undergo rigorous third-party testing—like being Informed-Sport or NSF Certified for Sport certified.
- Brand transparency and loyalty: We pride ourselves on our honest reviews, and we build trust in brands that are transparent and loyal, as well. That said, we analyze the brand behind the product from top to bottom and side to side—like reviewing their company’s mission statement, customer support access, and any available customer reviews.
Benefits of Protein Powder for Sensitive Stomachs
Some benefits are obvious *cough* being gentle on the belly *cough* but others, not so much. Here are the many ways protein powder for sensitive stomachs can benefit your health and lifestyle:
- Ensures adequate protein intake, especially if you aren’t consuming a diet rich in high-protein foods
- Lowers the risk of digestive distress
- Helps build lean muscle mass while aiding muscle recovery
- Supports body composition goals, including weight loss and muscle growth
- Offers the ultimate convenience since it’s shelf-stable and requires no refrigeration like other common sources of protein
- Promotes overall health and wellness, as protein is an essential macronutrient needed in large amounts
Dosing and Interactions
Benefits of protein top of mind, you might now wonder, “How much protein do I need?”
While daily protein needs vary based on age, birth sex, activity level, and other factors, the recommended dietary allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day (g/kg/d). For someone who weighs 170 pounds, or 77 kilograms, this amounts to about 60 grams of protein per day.
However, credible organizations—like the Academy of Nutrition and Dietetics, American College of Sports Medicine, and International Society for Sports Nutrition—encourage adults to consume 1.2 to 2.0 g/kg/d to support muscle recovery and performance. Using the same 170-pound individual, their daily protein target could range from 92 to 154 grams per day.
It’s also important to note that if you already get enough protein through high-protein whole foods, you probably don’t need to supplement. If not, you might consider supplementing with protein powder that aligns with your tummy tolerance.
Moreover, protein powders are generally considered safe with little risk of interactions. However, especially if you’re taking medication and/or managing a health condition, you should ensure that the protein powder of choice will not lead to any interactions or adverse effects. For instance, whey protein may interfere with the absorption of Levodopa and some antibiotics.
We recommend consulting with a dietitian or another healthcare professional to guide your protein needs and possible interactions. Their expertise can help you find a safe and effective protein powder that best aligns with any dietary restrictions and/or preferences.
Third-Party Testing
The FDA might not tightly regulate dietary supplements, but it does establish Current Good Manufacturing Practices (cGMPs) standards for quality assurance we recommend looking out for.
Companies can also voluntarily have their supplement undergo third-party testing, which helps verify the products’ purity and overall safety. Reputable, third-party testing stamps we trust include:
- Informed-Sport
- Labdoor
- National Sanitation Foundation (NSF)
- NSF Certified for Sport
Supplements may also have certifications related to specific dietary restrictions and preferences, like being USDA Organic. If you ever doubt third-party certifications, consider contacting the company for more information or select another trusted product—there are many great ones on this very list!
Buying Guide: What to Look for in Protein Powder for Sensitive Stomachs
While all the protein powders we reviewed are great options, finding the best one for you is nuanced based on your dietary needs. Before checking out your online cart, ensure it factors in and checks most (if not all) of these boxes:
- Protein content: Choose a protein powder that supplies at least 20 grams of protein per serving. Also, plant-based protein powders tend to be naturally lower in protein than whey-based options, although you can always bump up the portion (as tolerated) to meet your needs.
- Protein source: Go with a protein source that best suits your dietary needs and preferences, including a whey protein isolate or plant-based option if you’re sensitive to dairy and a gluten-free product if managing celiac disease.
- Additional ingredients: While the protein source and content should be the highlight, some protein powders contain ingredients—like digestive enzymes and probiotics—to enhance the digestibility and overall benefit of the blend. Also steer clear of artificial sweeteners, along with other preservatives and fillers, particularly if you have a sensitive stomach.
- Dietary restrictions and preferences: Choose a product that factors your dietary restrictions and preferences, such as lactose-free, gluten-free, vegan, or organic.
- Third-party certifications: Prioritize third-party products tested by reputable organizations such as USP and NSF International. Also double-check to see if the product is third-party tested and manufactured in NSF-certified, FDA-inspected, and/or cGMP-compliant facilities.
- Flavor: Grab a flavor that suits how you’ll enjoy it most, whether that’s Strawberry blended into a fruit smoothie, Vanilla baked into treats, or Cinnamon Cereal to sip on its own. If you’d prefer a sneaky protein boost, an unflavored option might suit you best.
- Budget: Evaluate how much you’re willing to spend on protein powder. And pro tip: Take advantage of subscribe and save deals (if you’re confident in the product, that is).
- Brand integrity: Of course, how you feel about a brand is completely personal, but we recommend reviewing the brand of interest before supporting them with your hard-earned dollars. Areas to check out include a company’s mission statement, core values, and any available reviews on its main side or third-party sellers like Amazon.
FAQs About Protein Powder for Sensitive Stomachs
What protein powder is easiest on the stomach?
While no universal protein powder is best for sensitive stomachs, one free of artificial sweeteners and other additives is generally less likely to cause digestive issues. You should choose a protein powder that suits your dietary restrictions and preferences. For instance, a whey protein isolate or plant-based protein might be better tolerated than whey protein concentrate or casein in individuals with lactose intolerance.
What kind of protein powder is best for IBS?
While dietary needs are individualized for those living with IBS, general recommendations include limiting or avoiding products with sugar alcohols, dairy, and gluten. Therefore, a gluten- and lactose-free protein powder—like whey protein isolate or a plant-based option—without sugar alcohols or other artificial sweeteners might be best for IBS.
Why do protein shakes upset my stomach?
A protein shake can cause an upset stomach based on many factors, including drinking too quickly or consuming a protein powder that doesn’t accommodate your dietary restrictions. Trial another protein powder that best suits your needs—like one without artificial sweeteners, lactose, and gluten—and consult a healthcare professional for additional guidance.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Kadam B, Ambadkar R, Rathod K, et al. Health Benefits of Whey: A Brief Review. Int J Livest Res. 2018;8(5):31. doi:https://doi.org/10.5455/ijlr.20170411022323
- Duarte NM, Cruz AL, Silva DC, et al. Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study). J Sports Med Phys Fitness. 2020 Jan;60(1):75-84. doi: 10.23736/S0022-4707.19.09741-X. Epub 2019 Sep 23. PMID: 31565912.
- EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS), Mortensen A, Aguilar F, et al. Re-evaluation of xanthan gum (E 415) as a food additive. EFSA J. 2017;15(7):e04909. Published 2017 Jul 14. doi:10.2903/j.efsa.2017.4909
- Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014;3(3):394-402. Published 2014 Jun 30. doi:10.3390/foods3030394
- Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 2013;12(1). doi:https://doi.org/10.1186/1475-2891-12-86
- Zhao H, Shen C, Wu Z, Zhang Z, Xu C. Comparison of wheat, soybean, rice, and pea protein properties for effective applications in food products. J Food Biochem. 2020;44(4). doi:https://doi.org/10.1111/jfbc.13157
- Jayaprakash G, Bains A, Chawla P, et al. A Narrative Review on Rice Proteins: Current Scenario and Food Industrial Application. Polymers (Basel). 2022;14(15):3003. Published 2022 Jul 25. doi:10.3390/polym14153003
- Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8), 1825. https://doi.org/10.3390/nu11081825
Further reading
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