Most protein powder labels are designed to impress, not to inform. Here is a plain-English guide to reading them properly — and knowing exactly what to avoid if you have IBS.
Start With the Ingredients List
The ingredients list tells you everything the nutrition panel does not. Ingredients are listed in descending order by weight — so the first ingredient is the most abundant.
Red Flags for IBS Sufferers
Sweeteners ending in -ol: Sorbitol, xylitol, mannitol and erythritol are all polyols — the P in FODMAP. They are directly implicated in bloating, gas and diarrhoea. For a full explanation see our Low FODMAP beginners guide.
Inulin and chicory root: High FODMAP fructans commonly added as prebiotics.
Guar gum and xanthan gum: Thickeners that cause discomfort in sensitive guts.
Soy protein: Contains galactooligosaccharides — a common IBS trigger.
What a Clean Label Looks Like
That Protein Blissful Raw Cacao contains: organic brown rice protein, organic raw cacao powder, organic oat groats, organic coconut sugar. That is it. No sweeteners, gums or fillers.
The Certification Question
Look for the FODMAP Friendly certification badge — the only independent verification that actually means something.