Lactose intolerance is a condition in which someone cannot digest the sugar called lactose. This sugar is found in milk, cheese, and other dairy products. Protein powders can really cause lactose intolerance to come out of hiding, and some people can not tolerate them at all, especially whey-based protein powders.
How do I know if I am lactose intolerant?
People with lactose intolerance may experience problems such as gas, bloating, nausea, and diarrhea. If you have any of these symptoms after drinking milk, cheese, or other dairy products, it’s important to talk to a doctor to determine if you have lactose intolerance.
What is lactose? Why is it that some can’t digest it?
Lactose is a sugar molecule that is found in milk and other dairy products. Many people struggle to digest lactose due to a deficiency of the enzyme lactase, which helps you break down this sugar. Lactose intolerance can result in gastrointestinal problems such as diarrhea and abdominal cramps.
Lactose intolerance may also occur during pregnancy when the baby’s intestine does not adapt well enough to regular formula feeding. Lactose-free milk alternatives such as soy milk, almond milk, rice milk, coconut milk, etc., can be helpful for those with this condition. In some cases, avoiding dairy altogether may help improve digestion if your symptoms are caused by lactose overload.
What are the 4 types of lactose intolerance?
Lactose intolerance is a condition in which the sugar lactose, found in milk and many other dairy products, cannot be digested.
There are four main types or causes of lactose intolerance:
- Primary lactose intolerance is caused by a deficiency or absence of the enzyme galactase-1, which is needed to break down lactose into glucose and galectin proteins. This leads to high levels of undigested lactose in the intestine cells where it can cause discomfort or diarrhea.
- Secondary lactose intolerance occur when people have another health problem that prevents them from fully absorbing other nutrients such as zinc or vitamin B12, both of which are necessary for breaking down complex carbohydrates like Lactase inhibitors. Genetic variants can also lead to secondary forms of intolerances due to interactions between genes and environment.
- Malabsorption occurs when the small intestines don’t absorb all the nutrients that they’re supposed to from foods ingested orally.
- Food allergens can also trigger intestinal inflammation and mucosal damage leading to gluten sensitivity or cow’s milk allergy.
Is whey protein considered lactose free?
When looking for a quality protein powder that is lactose free, any kind that is not made from whey protein will likely be lactose free. This is because whey proteins are mostly made from milk in the form of protein isolate. Even so, there is only a small amount of lactose in these powders, but they are enough to bother some people’s digestive systems and produce uncomfortable symptoms.
Which type of protein powder is lactose free?
The protein powders that do not contain lactose are made from bone broth, eggs, animal proteins and plant proteins.
Are you lactose intolerant and want to include a protein powder supplement in your diet?
If so, you are not alone. You’ll be happy to know that there are many lactose-free protein powders on the market today. These powders are perfect for people who can’t stomach milk or milk products, and they provide a high-quality, complete source of protein that is not impacted by milk’s lactose content.
We’ve gone and researched our top 4 favorite lactose-free protein powders. We base our choices on a short, natural ingredient list with a high-quality protein source and bonus if there are added superfoods!
1. Naked Pea – Vanilla Pea Protein – Pea Protein Isolate from North American Farms
What we love about Naked Pea Protein Powder:
- 3 quality ingredients, that’s all!
- Vegetarian and vegan protein
- Nothing artificial
- No fillers
- Highly rated on Amazon
2. PlantFusion Vegan Protein Powder, Plant Based Protein Powder
What we love about Plant Fusion Complete Protein:
- 5 different plant-based proteins
- Components for muscle recovery
- Digestive enzymes to help absorption
- No fillers like acacia fiber or dextrin that is found in cheaper powders
- No rice protein which can be dry and chalky
- Highly rated on Amazon
3. Orgain Organic Protein + Superfoods Powder, Vanilla Bean
What we love about Orgain Organic Protein Powder:
- Our family uses this protein powder. We have 2 athlete sons who often use this as one of their meals or snacks. They mix it with a plant-based milk and sometimes blending it with ice and a banana. The flavor is quite good compared to other powders. Our sons are in competitive JuiJitsu and they also lift weights. Both teenagers have sculpted muscular torsos with eight-packs. Does this protein powder get any credit? Quite possibly.
- 50 superfoods added, which is great, because it is hard to eat well all the time, this gives some insurance that micro-nutrients are being consumed
- Nothing artificial
- No fillers
- Organic
- Highly rated on Amazon
4. KOS Organic Plant Based Protein Powder, Vanilla
What we love about Kos Plant Protein:
- Great flavor made with organic vanilla, organic coconut and a small amount of stevia and monk fruit
- Complete protein mix
- Digestive supportive enzymes added for better absorption
- Organic
- Highly rated on Amazon
To learn how to make 5 high protein, easy fruit smoothies, Lacey Baier does a great job showing you step by step here:
Whether you’re looking to improve your nutrition or add another plant-based protein to your diet and you have difficulties digesting lactose, lactose-free protein powders are likely to be a good option for you. We wish you well on your continuing journey to optimum health!
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