Looking for the best AIP protein powders? Read on! Even though I am an avid proponent of eating a nutrient-dense diet based on real food, I recognize that protein powders have a place in any type of health-promoting diet (even the Autoimmune Protocol). Whether we use them for the convenience they offer as a meal replacement or for their health benefits, there is a time when supplementing our diet with protein powders does make sense. But which protein powder to choose if you are following the Autoimmune Protocol?
Related post: Which products are in my AIP pantry?
1 – Protein powders, gelatin powder, collagen peptides, what is the difference?
The term ‘protein powder’ is widely used in the food and health industry to describe a source of protein in the form of powder. These proteins can be either animal-based or plant-based.
GELATIN POWDER and COLLAGEN PEPTIDES are both animal-based protein powders derived from COLLAGEN, a protein found in the skin, connective tissues, and bones of animals (most often from beef, but it can also be from porc, chicken, eggs, and even fish).
Gelatin is extracted from collagen through a partial hydrolysis process.
Collagen peptides essentially go through the same process as gelatin, the difference being that they are broken down further into smaller units. They both come from collagen, they both have the same amino acid profile, but their properties are different. The table below illustrates the differences between gelatin and collagen peptides.
Did you know that bone broth (especially homemade) is a great source of gelatin as well? The glycine, an amino acid found in collagen, contained in the bones and cartilage dissolves in hot water, producing a delicious broth popular in the autoimmune community for its restorative and gut healing properties.
| GELATIN | COLLAGEN PEPTIDES | |
| Digestion & absorption | Gelatin moves slowly through the GI tract, thus going further into the small intestine; better coating properties (beneficial to repair leaky gut). | Peptides are digested quickly and absorbed faster into the bloodstream (higher bioavailability). |
| Health benefits | Better for gut health | Better for joint pain + hair, skin and nails support |
| Property when mixed with liquids | Will form a paste when mixed with a lukewarm liquid such as water, then gel when chilled. | Dissolves well in cold and hot liquids (will not gel) |
| Best used for | Due to its gelling, foaming and binding properties, gelatin is best used as an egg replacer and binder when baking. Can be used to make gummies! | Best used in protein shakes and smoothies. Can also be used as a supplement in sauces, soups, and stews. |
2 – Benefits of gelatin and collagen peptides
Collagen is an essential building block in the human body, acting very much like glue, supporting the elasticity and regeneration of every
- Reduces inflammation and repairs intestinal cells (1)
- Improves digestion and nutrient absorption
- Repairs leaky gut (or intestinal permeability)
- Reduces joint pain and joint degeneration (2)
- Supports connective tissues (3)
- Supports bone health (4)
- Strengthens hair and nails
- Improves skin health (5)
Unfortunately, the body’s collagen production naturally slows down with aging, and may be furthered impaired due to sickeness, stress, and food allergies/sensitivities. For those of us with an autoimmune diagnosis, supplementing our diet with collagen is crucial, especially to repair the mucosal lining of the gut.
3 – Which AIP protein powders to buy?
When the time comes to buy
Keep these 2 principles in mind to guide your selection:
- look for a company using grass-fed and pasture-raised animals
- avoid unnecessary ingredients such as additives, preservatives, flavorings, sweeteners.
I have conducted a thorough search online and selected 5 protein powders that are safe to consume on the Autoimmune Protocol. Each one of these protein powders met my rigorous criterias and are AIP-approved!
- They are made from grass-fed and pastured-raised bovine hides.
- They are unflavored
- They contain just 1 ingredient, with no artificial flavors, sugars, or fillers.
- They are allergen-free and AIP-COMPLIANT (as well as gluten-free, soy-free, lactose-free, dairy-free).
1 – Vital Proteins gelatin and collagen peptides:
2 – Great Lakes gelatin and collagen peptides:
3 – Primal Kitchen collagen peptides
4 – Orgain collagen peptides
5 – Garden of Life collagen peptides
If you are looking for some tips and ideas to include collagen into your diet, click on the link below to get a free PDF download with my best tips and easy recipes using gelatin and collagen peptides!
So I have the beef gelatin and need it to help repair my gut. I’m just not sure how to consume it? I can’t really use it in smoothies or in coffee/tea because it gels right?
Hello Susan,
Did you see the FREE PDF you can download? It has 7 ways you can include more collagen into your diet, including ideas and recipes. So gelatin gels when mixed with a liquid, correct, but you can still use it in smoothies and shakes, especially if you consume it right away. You can also make some delicious gummies! – Sophie
I shared this info in an AIP group yesterday. One of the members was looking for an AIP compliant protein powder so I directed. her to your blog. One of the other group members commented that protein powders aren’t complete proteins. Is this true, or is there a way to make it a complete protein? If we’re using protein as a supplement rather than a meal replacement, I’m thinking complete proteins shouldn’t even be a factor, correct? Thanks for all the information you share!!
Hello Christina,
A scoop of gelatin or collagen peptides doesn’t contain as many amino acids as meat or seafood indeed, but they are still very rich in glycine and proline, which are essential building blocks for all the cells in our body. So, yes, it is always better to eat a wholesome meal made of meat or seafood, vegetables, and healthy fats. But the purpose of protein powders isn’t to replace real food forever. They act more as a supplement to your diet, a healthy alternative when you don’t have the time or the possibility to cook. I hope this helps! – Sophie
Dear Sophie, people with Crest must not use gelatin and collagen
Can you explain why? I have crest and am thinking about trying collagen.
This is a great post and I’ve tried collagen peptides before as a protein powder source but always find myself totally starving by like 10:30 compared to a plant based or bone broth protein. Any idea why that would be?
Hello Sarah,
Are you making shakes or smoothies with your collagen peptides? If yes, I would suggest you add 1/2 avocado to keep you satiated longer. – Sophie
What if I am allergic to avo . What could I use?
I would add a healthy oil you can use instead of avocado.
Some people on our AIP group noticed some of the options are crossed out with a red slash? Such as all the options in #2 and some others. Is this due to an update on what is compliant or is it just a formatting issue? Thanks!
I recently tried Thrive Market brand collagen, which they say is from pasture raised, grass fed beef , non gmo, gluten free, nothing artificial. Are you familiar with this brand? It seems to be a good one. Thanks for your article.
Hello Joanie,
No, I am not familiar with the Thrive Market brand. Read the label and make sure there is nothing else than collagen peptides in the tub! From what you are telling me, it sounds like a good choice as well. – Sophie
We live out of the country and I need to stock up on protein powders, collegen and supplements when in the US for a few weeks. I’ve been eyeing purchasing vital protein stuff, but I’ve also been reading about Dr. Amy Myers stuff. . Any opinion on the difference? I have both lupus and Hashimoto.
Hello Michelle,
Yes, Dr. Amy Myers Paleo Protein powder is AIP-friendly as well. Make sure you select the unflavored one though! – Sophie
What is wrong with Ancient Nutritions unflavored. I get it because it has all the different kinds . Type 1.2,3,4,5
I am not familiar with that one. It may be AIP-compliant though. Check the ingredients to make sure.
I am allergic to red and white meats. Is there a good vegetarian or seafood based option?
Can both of these be added straight into a smoothie? I have both gut issues and joint inflammation so which would be best for me to use or would you recommend a combo? Thanks!
Adding 1 tablespoon of each would be a great strategy to get all your bases covered!
I don’t see the link for the 5 best AIP protein powders!! I need to find one that is AIP and can use in a smoothie that doesn’t taste nasty!! I’m thinking about joining your plan because this is all new for my husband and I who both have autoimmune disease.I want to be able to cook for my family and they enjoy what I’m cooking.
Hello Cheryl!
You have to scroll down to the bottom of the post to see the protein powders I am recommending. The links are there as well to find the products online. I would love to have you join my AIP Made Simple program! Let me know how I can help or if you want to connect to discuss things and see if it is a good fit for you. – Sophie
Hey what do you think about Marine Collagen?
That’s a very interesting suggestion! I am not familiar with such products though. Can you tell me more? – Sophie
I have a Autoimmune disease called (MG) Myasthenia gravis. I’m limited to a lot of foods, so I’m not sure if I can have collagen peptides or not. And anything I eat wrong for my body effects me. You can immediate see the effects to my body when I do. It’s really bothersome. Can someone tell me if it’s good for the Autoimmune disease I have Yes or No. Thank you, any advice would help!