If you’ve cut back on how much you’re eating lately — on a GLP-1 medication or for any other reason — you’ve probably noticed the adverts. Protein bars whispering about "food noise." Powders calling themselves the "natural" version of a jab. It’s everywhere right now, and most of it is nonsense.
I’m not going to pretend a protein powder does anything a prescription medicine does. It doesn’t. What I can tell you, honestly, is what actually matters when you’re eating less than you used to.
Why protein matters more when your appetite drops
Protein contributes to the maintenance of muscle mass — that’s not marketing copy, it’s an established nutritional fact. When food intake drops significantly, whether from a GLP-1 medication slowing digestion or any other reason, the body can start pulling energy from muscle rather than fat if protein intake doesn’t keep pace. That’s the real risk worth paying attention to. Not "food noise." Muscle.
How much protein do you actually need?
Most guidance settles around 60g of protein a day as a sensible minimum for someone managing a significantly reduced appetite — though this varies person to person, and it’s worth checking with a GP or dietitian for your own number. The practical problem isn’t knowing the target. It’s hitting it when a full meal suddenly feels like too much.
What to actually look for in a protein powder
A powder that goes a long way in a small serving. If you’re not eating much, you don’t want to be forcing down a huge shake just to hit your numbers. Look for something concentrated rather than bulked out.
Something gentle on your stomach. This is the part almost nobody talks about. Appetite changes — from a GLP-1 medication or otherwise — often come with slower digestion and a more sensitive gut. A protein powder loaded with inulin, added sugars, or artificial sweeteners can undo any good the protein itself is doing. This is exactly why we built everything low FODMAP in the first place, years before any of this was trending — not as a response to a moment, but because gut comfort was always the point.
No junk filling the gaps. Read the label. If there’s a string of things you can’t pronounce holding it together, that’s not helping you.
A word on the marketing you’ll see everywhere else
You’ll see products claiming to work "like" a GLP-1 medication, or to help with the same appetite suppression. Be sceptical of these. UK advertising regulators have repeatedly ruled against exactly this kind of claim, because food supplements simply don’t have the same effect as a licensed medicine, and implying otherwise is misleading — regardless of how confidently it’s written. A protein powder’s job is to give you protein. That’s genuinely useful on its own. It doesn’t need to borrow credibility from somewhere else.
Frequently asked questions
How much protein should I aim for on a GLP-1 medication like Ozempic or Wegovy?
This varies by individual, but many people find a minimum of around 60g a day a reasonable target — spread across the day rather than in one sitting, since smaller amounts are often easier to manage.
Will a low FODMAP protein powder help with digestion?
If your gut has become more sensitive alongside appetite changes, a low FODMAP formula avoids the common triggers — like inulin and added sugars — that can make bloating or discomfort worse.
Can I just use my usual protein powder?
Often, yes — but if you’re finding shakes harder to tolerate than before, a gentler, more concentrated formula is worth trying before giving up on protein shakes altogether.
Free UK delivery on orders over £30. If any of this is useful, our low FODMAP range is built exactly for this — not because it’s trending, but because gut-friendly was always the whole point.