The Gut and Protein: A Complex Relationship

Protein digestion begins in the stomach and continues in the small intestine, where enzymes ‘unfold’ protein into amino acids for absorption. Animal-based proteins, often high in saturated fats, can exacerbate gastrointestinal issues. The high-fat content can lead to slower digestion and may contribute to conditions like acid reflux and irritable bowel syndrome (IBS).

Whey Protein and Lactose Intolerance

Whey protein, a byproduct of cheese production, is a popular protein supplement. However, it contains lactose, a sugar that many people find difficult to digest. When someone with lactose intolerance consumes a product containing lactose, it can lead to symptoms like bloating, gas, and diarrhoea. This is because they lack sufficient lactase, the enzyme needed to break down lactose. While whey protein isolate contains less lactose, it may still cause discomfort for some individuals.

Vegan Protein: A Gentler Option

Plant-based or vegan proteins offer a more gut-friendly alternative. These proteins are generally easier to digest and some are free from common allergens found in animal-based proteins. Roam Protein, for example, is made with golden pea protein isolate and just four other clean ingredients. It's also independently batch tested for over 250 substances banned by the World Anti-Doping Agency (WADA), ensuring that you're consuming a high-quality product.

What about the amino acid composition?

Plant protein has a different amino acid distribution than animal protein. If you are plant-based, it is important to ensure that you are getting enough of the amino acids leucine, lycine and methionine. Roam Protein has 1.8g of leucine per serve and 1.6g of lysine per serve. Note that you need about 3-4 grams per day of each lysine and leucine to maintain lean muscle mass, so Roam Protein provides half of this amount. Some of the best vegan sources of methionine include oats, sunflower seeds, and brazil nuts.

If you do eat animal products, then you should safely be able to consume a good balance of amino acids, as long as you are consuming enough protein each day.

Irritable Bowel Syndrome (IBS) and FODMAPs

IBS is a common gastrointestinal disorder that can be triggered by certain foods, including those high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Many plant-based proteins are low in FODMAPs, making them a suitable option for those with IBS. Pea protein, the primary ingredient in Roam Protein, is low in FODMAPs, making it an excellent choice for those looking to manage IBS symptoms.

Practical Advice

If you're dealing with gastrointestinal issues, consider the following science-backed advice:

- Trial and Error: Start with a single serving of a plant-based protein like Roam Protein (our 3-serve packs are great for to use as a trial) and monitor for any adverse effects. 

- Check Ingredients: Always read the ingredient list to ensure the product doesn't contain any irritants or allergens.

- Consult a Healthcare Provider: Before making significant changes to your diet, it's always a good idea to consult with a healthcare provider, especially if you have pre-existing conditions.