What is the best lactose-free protein powder?

drink wholesome is the best lactose-free protein powder. It is made with a short list of simple, lactose-free ingredients, making it perfect for people with lactose intolerance. Order samples to see if our protein powder s right for you. 


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drink wholesome is the best lactose-free protein powder.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is lactose? 

Lactose is the sugar in milk and dairy products like yogurt, ice cream, and whey protein. It forms when two other sugars, glucose and galactose, join together.

What is lactose intolerance? 

An enzyme called lactase is needed to digest lactose. Lactose intolerance occurs when the body does not make enough of this enzyme. People who are lactose intolerant experience symptoms like bloating and diarrhea after eating or drinking dairy products. It is estimated that roughly two thirds of the world’s population has some degree of lactose intolerance. After breastfeeding, humans no longer “need” the ability to digest milk, so they begin to produce less lactase.

What does lactose-free mean? 

If a food is lactose-free, it does not contain any lactose. Lactose-free does not mean dairy-free. A product can be lactose-free and still contain dairy. A dairy-free product, on the other hand, is necessarily lactose free. This is important to understand if you have a dairy allergy or sensitivity.


Does protein powder have lactose?

Whey and casein protein, which are byproducts of cheese and yogurt production, contain lactose. If you are lactose intolerant, protein powders made with whey and casein are therefore not a good choice. Goat’s milk also contains lactose, so it is a good idea to avoid goat’s milk protein powder too.

It is worth mentioning that some dairy-based protein powders are lactose-free, meaning that most or all of the lactose has been removed. Although this may seem like a good option, these protein powders are extremely processed, which is bad news for your gut. Straight from the cow, whey is 75% lactose.

In order to remove all of that sugar, manufacturers have to subject the whey to a series of mechanical and chemical processes. This basically turns your food into a science experiment. I therefore recommend that you find a minimally-processed, dairy-free alternative. My top choice is egg white protein powder (more about this later)

Why use lactose-free protein powder?

Here are 3 reasons why you should choose a lactose-free protein powder:

1. Dairy-based proteins like whey can casein are known to cause digestive issues. This is especially true for people with lactose sensitivity (intolerance) and irritable bowel syndrome (IBS).

2. Dairy-based proteins can cause acne. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples.

3. Dairy-based proteins are not sustainable. Although whey protein does offer a way for farmers to reduce waste, it is part of the industrial dairy industry, which has a profound impact on the environment. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests.

On a side note, some people will tell you that egg white or plant protein does not measure up to whey protein, which is simply not true. Whey protein is a highly bioavailable complete protein, but that does not make it better than any other dietary protein.

Bioavailability is a measurement of how well the body can absorb and use a nutrient. It is measured on a scale of 0-100%, and both whey and egg white protein score 100%. Most plant proteins score lower, but this is nothing to be concerned about. It just means that you have to eat a few more plants in order to get the nutritional benefits of whey or egg whites.

Lots of people also praise whey for its complete amino acid profile, which is misleading. A complete protein is a protein that contains all of the essential amino acids that the body needs, but cannot produce on its own. Not all dietary proteins are complete, but if you eat a balanced diet, this is nothing to worry about.

In other words, eating a variety of proteins will give you all of the amino acids that you need. In case you were wondering, egg whites also have a complete amino acid profile. Most plant proteins do not, but again, if you are getting your protein from a variety of foods, this does not matter.


What is the best protein powder that is lactose-free?

Going lactose-free is clearly the way to go, but lactose is not the only ingredient to avoid when buying protein supplements. Most protein powders are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these may improve characteristics like taste, texture, and shelf stability, but they can also cause uncomfortable side effects and long-term gut damage. This is why I highly recommend that you use a simple protein powder like drink wholesome. Keep reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best lactose-free protein powder is that we do not use food additives. Although small quantities of additives may not be detrimental to your health, their cumulative effect can be significant, especially if you drink a daily protein shake. For starters, additives can cause gastrointestinal (GI) side effects such as bloating, constipation, diarrhea, gas, and stomach pain.

Here is a list of the most common food additives in protein powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

This occurs because food additives are hard to digest, and linger in your gut longer than food should. This provides extra time for your gut bacteria to eat. As they eat, gut bacteria release gas, triggering bloating and stomach pain. Gas can also slow down colonic transit, potentially leading to constipation. In the long run, food additives can disrupt regulatory pathways in your intestines, contributing to the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

When it comes to protein powder, one additive to avoid at all costs is artificial sweeteners. Artificial sweeteners can alter the composition of your gut microbiota, causing severe and chronic gastrointestinal issues, widespread inflammation, and even lasting damage to the delicate balance of your gut microbiome (the collection of microorganisms that help you digest food).

Certain sweeteners, including sugar alcohols like xylitol, are not well absorbed by the gut, meaning they serve as a feast for those hungry gut bacteria. These sweeteners also have a tendency to draw water into the intestines, which can cause diarrhea. Now, you may finally have something to blame for those post-protein shake trips to the bathroom!

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is made with real foods.

Another reason why we make the best protein powder without lactose individuals is that, unlike the majority of protein powders, we use real food protein sources. The vast majority of other protein powders are made from one or both of these protein sources. Concentrates and isolates are basically foods stripped down to only the protein. They undergo extensive mechanical and chemical processing, sometimes even involving solvents like hexane. The end result is a product that could hardly be described as real food.

Your digestive system is designed to handle unprocessed or minimally-processed real foods, rather than protein concentrates or isolates. This is precisely why a growing body of research is uncovering the fact that regular consumption of processed ingredients like these can lead to disruptions in the gut microbiome, which plays a role that extends far beyond digestion.

Your gut microbiome plays a pivotal role in shielding your body against harmful pathogens, educating your immune system, and directly or indirectly influencing a myriad of bodily functions. it is important to recognize that an imbalanced gut microbiome, known as a dysbiotic gut, is a matter that should not be taken lightly.

vegan chocolate protein powder lifestyle image 1
chocolate protein powder 14 servings serving suggestion

Instead of relying on protein concentrates or isolates, we make the best protein powder without lactose using real foods such as egg whites and almonds. These minimally-processed ingredients yield protein powders that are remarkably kind to the digestive system. This is, in part, because real foods, unlike protein isolates and concentrates, come complete with natural enzymes and digestive aids that contribute to efficient digestion.

For individuals who do not have egg allergies or sensitivities, egg white protein emerges as an excellent choice for promoting gut health. Egg whites are low in fiber, low in FODMAP, and have been demonstrated to increase the population of beneficial bacteria in the gut. Many of our satisfied customers are quick to point out that they experience fewer digestive issues when incorporating our egg white protein powder into their diets.

Now, for those following a vegan diet or facing dietary restrictions that prevent them from consuming eggs, our vegan almond protein powder stands as an exceptional alternative. Almonds yield prebiotic effects, nurturing the diversity and composition of the gut microbiome while also supporting healthy and regular bowel movements. In conclusion, we take pride in making lactose-free protein powders with minimal processing, ensuring that you can enjoy the benefits of protein supplementation without compromising your gut health.


easy to digest

“I LOVE your protein drink. I have low blood sugar and cannot take in any sugars, and never any artificial sweeteners. Also, I have lactose intolerance. Thank you. I believe in your product.” – Jesse

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.