Protein bars are a very popular and convenient snack. They help curb hunger between meals, increase protein intake and provide you with plenty of important micronutrients.
Unfortunately, protein bars also often contain carbohydrates, including FODMAPs. For this reason, most common protein bars are not suitable for people with irritable bowel syndrome (IBS) as they can trigger many unpleasant symptoms. Can people on a low FODMAP diet eat protein bars?
While most commonly available protein bars are high in carbohydrates and sugar, there are some healthier alternatives that are also lower in FODMAPs. Therefore, even people with irritable bowel syndrome can experience it from time to time. Protein bars are also fortified with vitamins and minerals, meaning they can meet almost your entire recommended daily requirement of vital nutrients. So consuming them can help you avoid nutritional deficiencies, especially if you lead a busy life.
Are protein bars rich in FODMAPs?
A single protein bar can contain up to 43 grams of carbohydrates, of which 24 grams are sugar. That’s a lot, and most of them are FODMAPs. Although they contain a good dose of protein – often around 40% of the recommended daily value of this nutrient – they can still trigger IBS symptoms in people who are sensitive to these fermentable carbohydrates. Luckily, there are many protein bars that contain much lower FODMAPs than some of the most popular brands on the market. Just always read the nutrition label.
Best Low FODMAP Protein Bars
1. Enjoy Life Protein Bites
These protein bars are gluten-free, soy-free, and dairy-free, making them suitable for many people. They are made from semi-sweet chocolate made from cocoa beans, which means they don’t contain too much sugar.
Just three protein bites contain about 270 calories and 5 grams of protein . In this serving, they don’t contain too many carbohydrates, so they can be part of a low-FODMAP diet – provided you consume them in moderation.
In addition to the carbohydrate content, the Enjoy Life Protein Bites contain a lot of iron as well as some potassium and calcium.
So by eating them, you can get these nutrients into your diet on the go.
2. MariGold Proteinriegel
MariGold protein bars are handcrafted from healthy and natural ingredients. Each bar contains over 20 grams of protein , which is a large dose considering the bars’ size and calorie content.
These protein bars are soy-free, non-GMO, lactose-free and gluten-free. They are therefore suitable for a variety of diets.
They’re also low in sugar, meaning they don’t contain too many FODMAPs as long as you stick to one bar per serving.
In addition, these bars contain a decent amount of fiber, potassium and magnesium. So choosing these bars can help you prevent mineral deficiency.
3. Carman’s Proteinriegel
This brand also makes delicious and healthy protein bars made from fresh ingredients. They’re pretty filling, giving you about 6.3 grams of protein in a single small bar. And they’re not too high in calories; They only contain about 182 calories in a single serving .
They also contain some fiber and minerals that can help you stay healthy. However, unlike some of the other bars on this list, they may contain traces of nuts, milk, soy, or eggs.
So if you are allergic to any of these ingredients, you may need to keep this in mind.
In addition, this brand also produces nut bars that are also suitable for a low-FODMAP diet. Therefore, these snacks can also be a good choice for people with irritable bowel syndrome.
4. Fody Foods Nut Bars
Fody Foods advertises that its nut bars are low in FODMAPs and free of lactose and gluten. Depending on the flavor you choose, they may contain peanuts and other allergens. So please check before purchasing.
One nut bar (40 grams) contains about 210 calories and 6 grams of protein . They are also low in sugar and provide you with a good amount of fiber.
Additionally, this brand offers a whole range of foods suitable for a low-FODMAP diet, including ketchup, sauces, salsas and much more.
So if you find that commonly sold foods are triggering your irritable bowel syndrome, you should try this brand and see if their products are gentle on your digestive system.
5. GoMacro-Proteinriegel
GoMacro makes protein bars that are gluten-free, FODMAP friendly and organic.
One bar contains about 10 grams of protein , which is 11% of your recommended daily intake of this nutrient . They also provide you with 2 grams of fiber , which aids digestion – which is very beneficial for people with irritable bowel syndrome.
These bars also contain some calcium, iron and potassium, which are important micronutrients for your health. For example, calcium strengthens your immune system, iron prevents anemia, and potassium offsets the negative effects of sodium on your blood pressure.
For this reason, choosing these bars can help you stay healthy without increasing your intake of FODMAPs.
6. Rachel Pauls Happy Bars
Rachel Paul’s Happy Bars are one of the best options for people with irritable bowel syndrome and those following a low FODMAP diet. They’re certified low FODMAP and gluten-free, so you won’t get too many of those indigestible, fermentable carbohydrates.
One protein bar contains about 8 grams of protein – about 16% of your daily requirement. It also contains 3 grams of fiber , which is important for good digestion and nourishing the “friendly” gut bacteria in your digestive tract.
In addition, these bars also provide you with some calcium, iron and potassium, but may also contain other minerals depending on the flavor you choose.
They also contain antioxidants, which are plant substances that help flush out free radicals. So including these bars in your diet can help reduce the risk of various health problems as long as you eat a varied diet.
7. Stellar Labs-Riegel
Stellar Labs is another company with a whole collection for people following a low FODMAP diet. In addition to bars, they also offer low-FODMAP protein powders, supplements, and other exercise-related nutritional aids.
Their bars contain a good portion of protein and several other nutrients such as fiber, potassium and iron – while allowing you to snack without the fear of consuming too many FODMAPs.
So as long as you stick to a serving of one bar per serving, you shouldn’t experience any symptoms related to irritable bowel syndrome.
8. Caveman-Proteinriegel
Each Caveman Protein Bar contains approximately 10 grams of protein , a great dose to help you boost your intake of this nutrient. These bars are also non-GMO, soy-free, and gluten-free.
One bar contains about 190 calories , including about 2 grams of fiber , which keeps your digestive system in good condition.
Unfortunately, these protein bars do not contain any significant amounts of minerals or vitamins. So if you want your protein bars to provide you with some micronutrients, you may need to choose a different brand.
9. Health Warrior Riegel
Health Warrior makes bars that contain about 100 calories each and provide you with just 3 grams of sugar . This makes them suitable for a low-FODMAP diet and for people with irritable bowel syndrome.
These bars also contain slightly less protein , as each bar contains about 3 grams of this nutrient. On the other hand, they contain 18% of your recommended daily intake of fiber and provide you with some iron, calcium and potassium.
Plus, they come in a variety of flavors so everyone can find something to suit their dietary needs and taste buds.
10. 88 Acres Proteinriegel
88 Acers protein bars contain 12 grams of protein in one serving and about 280 calories . They contain natural ingredients and are not loaded with sugar and FODMAPs.
However, these bars contain slightly more FODMAPs than other protein bars. So maybe start with half a bar and see how your body reacts.
On the bright side, these protein bars contain 20% of your recommended daily iron requirement and will also provide you with some calcium and potassium.
Therefore, they are a healthy addition to a balanced diet, especially when you need some nutrition on the go.
11. Simply Protein Crispy Bars
These protein bars provide you with around 160 calories and only 3 grams of sugar . They are therefore suitable for a low-FODMAP diet, provided it is consumed in moderation.
Simply Protein Crispy Bars contain 14 grams of protein in a single bar, making them a great source of this important nutrient. They also contain 7 grams of fiber, which is a lot for a protein bar.
So consuming them can help improve the health of your digestive system.
Like other bars, they also contain a good dose of iron, potassium and iron.
12. Homemade protein bars
If you have the time and desire, you can also make protein bars at home. This allows you to accurately track all the nutrients you include in your protein bars. It can also help you save money.
This can help you limit your intake of added sugars and FODMAPs, thereby improving your irritable bowel syndrome and reducing the frequency and severity of your symptoms.
There are many ingredients that people use to make homemade protein bars. Depending on your desired flavor and nutritional profile, you can use peanut butter, protein powder, oatmeal, honey, flaxseed meal, coconut oil, and cinnamon.
These ingredients provide you with protein, healthy fats, omega-3 fatty acids, and various minerals and vitamins that are missing from store-bought protein bars.
Should you eat protein bars on a low FODMAP diet?
Protein bars can be an excellent addition to any diet, even a low FODMAP diet. The only thing you need to keep in mind is to measure your portion sizes carefully and avoid buying protein bars that are high in carbohydrates.
The above brands are considered suitable for a low-FODMAP diet, so consuming them should not trigger irritable bowel syndrome symptoms. Still, it is important to limit yourself to the serving of one protein bar or sometimes even less, especially if you are introducing protein bars into your diet for the first time.
At the end of the day, moderation is key. So if your body can tolerate small amounts of protein bars, there’s no reason not to include them in your diet.
Which protein bars are good for irritable bowel syndrome?
- GoMacro MacroBar Organic Vegan Protein Bars – FODMAP Friendly Variety Pack (2.0-2.3 oz Bars, 12 Count)
- Protein Bars, Simply Protein Variety Pack, Vegan, Low Sugar, High Protein, Gluten Free, Pack of 12.
- RXBAR Protein Bars, 22 Ounce Box, Chocolate Sea Salt, Protein Snack, Snack Bars (12 Bars)
Can you eat protein bars on the Fodmap diet?
Unfortunately, most snacks on the market, especially protein bars, contain high FODMAP ingredients, which are the main cause of the symptoms associated with irritable bowel syndrome.
Which protein bars are gut-friendly?
Open GoMacro. GoMacro sells a number of low-FODMAPS items, such as the Sunflower Butter + Chocolate bar. Additionally, this flavor is certified vegan, organic and gluten-free, as well as nut-free and non-GMO.
What type of protein powder is low FODMAP?
The following options are safe low-FODMAPS protein powders: whey protein isolate, rice protein, egg protein, and sacha inchi protein.
Can I eat protein if I have irritable bowel syndrome?
Lunch consists of a salad of fruits and vegetables with a small amount of oil and lean protein, such as fish. According to her, not eating too much should help relieve constipation. Dinner is another light meal that includes lean protein like chicken or fish, a salad with a little oil and vinegar, and fruit.
Can you eat protein bars every day on a low FODMAP diet?
Protein bars always contain a lot of carbohydrates and should therefore not be a main component of a low-FODMAP diet. They are perfectly safe in moderation, but daily consumption may trigger some irritable bowel syndrome symptoms in the long term.
Instead of relying on protein bars for nutrition and adequate protein intake, try meal prepping. This means you always have lunch or a snack ready when you need it.
This can also help you reduce your overall intake of FODMAPs.
Additionally, always read the nutrition labels of all foods you consume. Sometimes certain varieties can contain more sugar than others (including FODMAPs). This can increase the intake of FODMAPs and trigger many symptoms.
Therefore, pay close attention to the nutritional label.
As you can see, it is possible to consume protein bars as part of a low-FODMAP diet. However, it is important to stick to the recommended portion sizes to avoid consuming too many FODMAPs at once.
Protein bars are also a very easy way to get important nutrients. In fact, they contain lots of fiber, vitamins and minerals, making them a healthier alternative to some other snacks.
And if you make your own protein bars, you’ll get even more nutrients and save some money, since this type of snack can easily be stored in the refrigerator for a long time.
So even if you suffer from irritable bowel syndrome, it’s okay to have a few protein bars every now and then.