Protein shakes and powders include a wide range of products, including some that are terrible for your gut and others that are fine, says Elena Ivanina, DO, an integrative gastroenterologist in New York City. But most protein shakes and powders should be avoided by people with IBS, Dr. Ivanina says.
“Protein powders,” she notes, “may include added sugars, unnecessary calories, artificial colors and flavoring, emulsifiers and thickeners, and excessive vitamins and minerals that may impact gut health and symptoms.”
Protein shakes also don’t have the same amount of dietary fiber, antioxidants, and other important substances as you’ll find in protein-rich whole foods. Most people get enough protein (often too much) from the foods they eat, so protein supplements such as shakes are often unnecessary in the first place.
Ivanina also points out that a nonprofit group called the Clean Label Project studies toxins in protein powders. Their latest report found that many protein powders contain heavy metals such as lead, arsenic, cadmium, and mercury.
“While there may be some wholesome and natural protein shake options,” Ivanina says, “the general caution is, beware of powders and blends that contain many ingredients, and instead stick to wholesome natural foods if you have irritable bowel syndrome.”
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