Struggling to maintain your protein intake while dealing with IBS, bloating or other gut issues?
I find that most of my clients are undereating protein before we start working together! Once we dig in, the same patterns come up again and again. They say things like, “I’m too full to eat that much protein,” or “I thought I was eating enough.”
Others notice that they feel bloated or uncomfortable after high-protein meals, or they admit they don’t have a real meal routine—they just snack all day. Sound familiar? These challenges are incredibly common, especially when gut symptoms are in the mix. The good news? With the right strategy and structure, you can fuel your body with enough protein and support better digestion—without the discomfort.
Why Protein Is Essential for Gut Health
Protein is essential for our gut health because it maintains and repairs the integrity of our gut lining. Additionally, protein helps to balance blood sugar, keep you satisfied between meals, support your metabolism and immune system, is required to make enzymes and hormones, helps to repair and maintain muscle tissue and SO much more!
Signs You Might Be Undereating Protein
❌ Afternoon crashes
❌ Cravings after meals
❌ Hair thinning or brittle nails
❌ Skipping meals or relying on snacks
❌ Poor recovery after workouts
While whole foods are the best sources of protein (think poultry, fish, eggs, beef, dairy, and soy), sometimes we need a little help to fully meet our protein needs.
That’s where protein powders come in!
But if you’ve tried them before, you know that finding one that doesn’t upset your stomach can be a real challenge.
Why Gut-Friendly Protein Powder Matters (And Why So Many Cause Problems)
Most protein powders on the market are loaded with ingredients that are hard on sensitive digestion:
- Artificial sweeteners
- Gums and fillers
- Low-quality dairy proteins
- Fibers, soy, pea, or grains that your body may not break down well
Even “clean” brands can sneak in ingredients that leave you bloated or backed up.
That’s why in my work with clients, I always recommend protein powders that are gentle with minimal ingredients, and supportive of digestive repair.
How I Help Clients Heal Their Gut (And Where Protein Fits In)
In my 1-1 coaching program The Premier Gut Solution I walk clients through a clear, step-by-step protocol to rebuild gut integrity. One of the first shifts we make to their nutrition plan?
👉 Optimizing protein intake and swapping triggering protein powders for gut-friendly, high-quality options.
Whether someone’s recovering from SIBO, IBS, reflux, or general bloating and fatigue, a well-tolerated protein source helps:
- Reduce inflammation
- Support muscle repair and energy
- Balance blood sugar and add satisfying nutrients without burdening the gut
That’s why I’m excited to share my favorite gut-friendly protein powders with you.
In this blog post, I’ll share 5 of my favorite gut-friendly protein powders to help you meet your protein goals without triggering your IBS or other gut issues. All of them are free of triggering ingredients that can be tough on the gut.
My Top 5 Gut-Friendly Protein Powders:
Drink Wholesome (vegan and egg white protein options)
Drink Wholesome protein powder is made with ONLY whole food ingredients, contains no added sugars, artificial flavors or fillers. As a result, it’s a great option for anyone with gut issues and tastes fantastic too!
Equip Prime Protein (animal protein)
Equip’s Prime Protein is made from 100% grass-fed beef—but don’t worry, it doesn’t taste like meat. It’s clean, delicious, and completely free from gums, artificial flavors, or artificial sweeteners.
They have a wide range of delicious flavors which blend beautifully into smoothies or baked goods.
Perfect Collagen & Paleo Valley Bone Broth (animal protein)
These are two collagen-rich protein powder options. Collagen is beneficial for supporting gut health and healing the gut lining. Because it’s unflavored and has a smooth consistency, I love adding collagen to my coffee or matcha to boost protein intake with breakfast.
Kion Clean Whey Protein (dairy based)
Best for: those who tolerate dairy/whey and want a high-quality option.
Not everyone does well with whey, but if you do, Kion Clean Protein is an excellent choice. It’s made without hormones, fillers, or gut-disrupting additives, just clean protein your body can actually absorb and use.
It’s a great option for clients who’ve worked through gut healing and are reintroducing high-quality dairy.
So how can you use these protein powders?
- Add to smoothies and other beverages
- Stir into oatmeal
- Add to chia pudding and overnight oats
- Add to plant-based yogurts
- Add to pancakes and baked goods
Ready to start creating smoothies that you will not only love but your belly will actually thank you for?
Download my FREE Guide to Gut-Healthy Smoothies now!
If you’re still navigating symptoms like bloating, irregular digestion, or food sensitivities—even with a “clean” diet—there’s probably a deeper root cause.
Watch my free training to learn how I help clients go from backed up and bloated to light, regular, and energized—without living on supplements or giving up the foods they love.
You deserve energy, regularity, and confidence in your digestion again. And you don’t have to do it alone.
