What is the best protein powder for lactose intolerance?

drink wholesome is the best protein powder for lactose intolerance. 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 is right for you. 


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drink wholesome is the best protein powder for lactose intolerance.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is lactose? 

Lactose is the sugar in milk and dairy products such as yogurt, ice cream, and whey protein. It is created when two other sugars, glucose and galactose, combine.

What is lactose intolerance? 

To digest lactose, you need an enzyme called lactase. Lactose intolerance happens when your body does not produce enough of this enzyme. If you are lactose intolerant, you may feel bloated and experience diarrhea and other side effects after consuming dairy products.

About two-thirds of the world’s population suffers from some degree of lactose intolerance. Lactose intolerance is so common because humans no longer “need” to digest milk after breastfeeding, so they begin to produce less lactase.

What does lactose-free mean? 

If a food is labeled as lactose-free, it has no lactose in it. Being lactose-free doesn’t guarantee that a food is dairy-free, however. A product can be lactose-free and still have dairy in it. On the flip side, a dairy-free product is always lactose-free. This distinction is crucial to understand, especially if you have a dairy allergy or sensitivity.


Does protein powder contain lactose?

Whey and casein protein, which are byproducts of cheese and yogurt production, contain lactose. If you are lactose intolerant, it is best to steer clear of protein powders containing whey and casein. Goat’s milk protein powder should also be avoided as it too contains lactose.

Some dairy-based protein powders claim to be lactose-free, meaning that most or all of the lactose has been removed. These protein powders are heavily processed, however, which is not good 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 mechanical and chemical processing. The end result is something that looks nothing like real food. 

Why use lactose-free protein powder?

Here are three reasons to opt for a lactose-free protein powder:

1. Gentle on your gut: Dairy-based proteins like whey and casein can trigger digestive issues, particularly for people with lactose intolerance.

2. Clear skin: Dairy-based proteins can give you acne. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily substance produced by your body’s sebaceous glands, can clog pores and result in pimples.

3. Environmentally-friendly: Dairy-based proteins are not environmentally sustainable. Dairy cows and their manure produce substantial greenhouse gas emissions, the improper handling of manure and fertilizers can pollute local water sources, and unsustainable dairy farming practices and feed production can lead to the loss of ecologically vital areas like prairies, wetlands, and forests.


What is the best protein powder for lactose intolerant people?

There are several types of lactose-free protein powder. Two of the most common are egg white protein powder and plant-based protein powder, both of which are great options for people with lactose intolerance. 

Some people may claim that neither egg white nor plant protein cannot compete with whey protein, which is simply not true. While whey protein is a highly bioavailable complete protein, it is not better for you than any other dietary protein.

Bioavailability, which measures how effectively your body can absorb and use a nutrient, is scored on a scale of 0-100%. Both whey and egg white protein score a perfect 100%. Most plant proteins score lower, but this only means you have to consume a bit more plant-based protein to enjoy the same nutritional benefits as whey or egg whites.

A complete protein contains all 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 not also something to fret over; consuming a variety of proteins ensures you get all the essential amino acids you need. Egg whites and whey both have complete amino acid profiles. Most plant-based proteins do not, but once again, this does not really make a difference.

In summary, any type of lactose-free protein powder can help you achieve your wellness goals. Not all lactose-free protein powers are created equal, however, as many of them contain ingredients that can cause uncomfortable side effects and long-term gut damage. Keep reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein powder for lactose intolerance is that we do not use food additives. Even in small amounts, additives can cause painful side effects, particularly if you have a sensitive stomach. Here’s 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

To put it simply, food additives look nothing like real food, which makes them hard to digest. As a result, they hang around in your gut, giving your gut bacteria extra time to eat. While bacteria chow, they produce gas, leading to issues like bloating, flatulence, and stomach pain. Gas can also slow down the movement of food through your colon, causing constipation.

In some cases, partially digested food additives can lead your colon to absorb too much water. This is known as osmotic diarrhea, and might explain why protein shakes make you run 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

Over time, the frequent consumption of food additives can disturb regulatory pathways in your intestines, leading to inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Some additives, especially artificial sweeteners and sugar alcohols, can also disrupt your gut microbiome – the collection of microorganisms living in your gut. An unhealthy gut microbiome is a major cause of inflammation, and linked to the development and various chronic diseases.

drink wholesome is made with real foods.

Another reason why we make the best protein powder for lactose intolerant people is that we use real food protein sources. In contrast, the majority of other protein powder companies use protein concentrates and/or isolates, which are foods stripped of everything but the protein. They go through extensive mechanical and chemical processing, sometimes involving solvents like hexane.

Your digestive system is designed to handle unprocessed or minimally-processed real foods, not these highly refined protein sources. This is why research shows that consuming ingredients like these can change the composition of your gut microbiome. As you just learned, this is not at all something to be taken lightly.

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chocolate protein powder 14 servings serving suggestion

Instead of relying on protein concentrates or isolates, we make the best protein powder for lactose intolerant people using real foods such as egg whites and almonds.  These minimally-processed ingredients offer a gut-friendly alternative to protein concentrates and isolates.

Unlike isolates and concentrates, both egg whites and almonds come equipped with enzymes and other digestive aids that help you break them down. What is more, egg whites are low in fiber, low in FODMAPs (carbohydrates that can trigger digestive discomfort), alkaline (helping to maintain a healthy gut pH), and bioactive (encouraging the growth of good gut bacteria). In fact, our satisfied customers have reported fewer digestive problems with our egg white protein powder compared to other protein supplements.

For those unable to consume eggs, our vegan almond protein powder stands out as the best plant-based, lactose-free protein supplement. Almonds have prebiotic properties, meaning they enhance the diversity of your gut microbiome. They also support regular and healthy bowel movements.

To sum it up, our protein powders are the ideal choice if you are lactose intolerant or just have a sensitive stomach. They are dairy and additive-free, and made from real foods, making them particularly easy to digest.


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.