What Protein to Take if Lactose Intolerant?

November 11, 2025 •

4 min read

An estimated 65% of the global population is affected by lactose intolerance, a condition caused by a deficiency of the lactase enzyme necessary to digest milk sugar. Finding a suitable protein source can be challenging, which is why it is essential to know what protein to take if lactose intolerant to avoid uncomfortable symptoms like bloating and gas.

Quick Summary

For those with lactose intolerance, several alternatives to traditional whey protein concentrate are available. Top options include whey protein isolate, various plant-based powders, and egg white protein, which allow individuals to meet their protein needs without digestive discomfort.

Key Points

Whey Isolate is the best dairy option: Whey protein isolate has undergone extra processing to remove almost all lactose, making it suitable for most people with lactose intolerance.
Plant-based proteins are a dairy-free guarantee: For severe intolerance or vegan diets, options like pea, soy, and hemp protein are naturally lactose-free and highly effective.
Blended plant proteins offer complete nutrition: Combining different plant proteins, such as pea and brown rice, can create a complete amino acid profile comparable to whey.
Egg white protein is a non-dairy, animal-based choice: As an alternative to milk proteins, egg white protein powder provides a high-quality, lactose-free option for those who consume eggs.
Check labels carefully: Due to varying processing methods, always read product labels and look for third-party certification to ensure a product is genuinely low in or free of lactose.
Consider digestion goals: Faster-digesting proteins like whey isolate or hydrolyzed whey are excellent post-workout, while slower-digesting options like soy can be good meal replacements.

Understanding Lactose Intolerance and Protein

Lactose intolerance is a common digestive issue stemming from the body's inability to produce enough lactase, the enzyme that breaks down lactose, a sugar found in milk and dairy products. When undigested lactose reaches the large intestine, it can cause symptoms such as bloating, gas, stomach pain, and diarrhea. For fitness enthusiasts or anyone trying to increase their protein intake, this poses a problem since many popular protein supplements are dairy-based.

However, avoiding milk-derived proteins is not the only solution. The key lies in understanding the different types of protein and how they are processed, as many excellent alternatives are low in lactose or completely dairy-free.

Dairy-Based Proteins for the Lactose Intolerant

While whey protein concentrate is often problematic for those with lactose sensitivity due to its higher lactose content, some dairy-based options undergo additional processing that significantly reduces or eliminates lactose.

Whey Protein Isolate

Whey protein isolate (WPI) is a highly-filtered form of whey that has most of its fat, carbohydrates, and lactose removed. This makes it a much safer option for many individuals with lactose intolerance. Most WPI products contain less than 1 gram of lactose per serving, and some are even certified as lactose-free. It is a complete protein, rich in branched-chain amino acids (BCAAs), which are crucial for muscle repair and growth.

Whey Protein Hydrolysate

Similar to whey isolate, whey protein hydrolysate is also a good option. It is a pre-digested protein, meaning the protein chains are already broken down into smaller peptides, which makes it easier and faster for the body to absorb. Some hydrolysates are made from whey isolate, resulting in a very low lactose product.

Plant-Based Protein Alternatives

For those with severe lactose intolerance or those following a vegan diet, plant-based protein powders are a perfect, naturally lactose-free solution. These are typically derived from various sources to provide a complete amino acid profile.

Pea Protein

Derived from yellow split peas, pea protein is a high-quality, easily digestible, and naturally hypoallergenic option. It is an excellent source of amino acids, particularly BCAAs, and works well in smoothies and baked goods.

Soy Protein Isolate

Soy protein isolate is another popular plant-based alternative that offers a complete amino acid profile, making it nutritionally similar to whey. It is completely lactose-free and a versatile option for shakes and meal supplements.

Hemp Protein

As a nutrient-dense option, hemp protein provides not only protein but also heart-healthy omega-3 and omega-6 fatty acids. It contains all essential amino acids and is a rich source of fiber, iron, and magnesium.

Brown Rice Protein

Often combined with pea protein to create a complete amino acid profile, brown rice protein is a popular hypoallergenic choice. It offers a good amino acid balance and is easily digestible.

Other Lactose-Free Options

Beyond plant-based and low-lactose whey, other animal-based proteins can also meet the needs of those who are lactose intolerant.

Egg White Protein

Made from dried egg albumin, this protein powder offers a high-quality, lactose-free protein source with an excellent amino acid profile. It is a great option for those who are not sensitive to eggs.

Collagen Protein

Derived from animal connective tissue, collagen is another dairy-free, lactose-free option. While not a complete protein in the same way as whey or soy, it is beneficial for skin, joint, and hair health.

Comparison of Lactose-Free Protein Options


Protein Type	Source	Lactose Content	Primary Benefit	Who is it for?
Whey Isolate	Milk	Extremely Low (<1g)	Fast absorption, high BCAA	Most people with mild to moderate lactose intolerance.
Soy Protein Isolate	Soybeans	Zero	Complete amino acid profile	Vegans and those with moderate to severe intolerance.
Pea Protein	Yellow Split Peas	Zero	Hypoallergenic, easy to digest	Vegans and those with sensitive digestion.
Hemp Protein	Hemp Seeds	Zero	Rich in fiber and omega-3s	Vegans and those seeking broader nutritional benefits.
Egg White Protein	Egg Albumen	Zero	High-quality, lactose-free	Those avoiding dairy but not eggs.

Conclusion

Navigating protein options with lactose intolerance is straightforward thanks to the wide variety of choices available. For most individuals, high-quality whey protein isolate offers the benefits of whey with minimal lactose and digestive issues. However, those with more severe intolerance or dietary restrictions, such as vegans, will find excellent, complete protein options in plant-based powders like soy, pea, and brown rice. By understanding the processing methods and considering individual tolerance levels, anyone can find the right protein to support their health and fitness goals without discomfort. Always remember to check labels for third-party testing and confirm that the product meets your specific dietary needs. For further reading, a reliable source for protein comparisons is BarBend, which often reviews different options.

Frequently Asked Questions

If you are lactose intolerant, you should avoid whey protein concentrate, as it contains higher levels of lactose. Instead, opt for whey protein isolate or hydrolysate, which have been processed to significantly reduce or remove lactose.

Whey protein isolate is not always 100% lactose-free, but it contains minimal amounts—often less than 1 gram per serving. Many people with mild to moderate intolerance can consume it without issues, but those with severe sensitivity should choose certified lactose-free or plant-based options.

Soy protein isolate is often considered one of the most effective plant-based protein options for muscle building, as it contains all nine essential amino acids and is a complete protein. Pea protein is also a strong choice, particularly when combined with brown rice protein.

Yes, egg white protein powder is a high-quality, lactose-free protein source that can be used by those with lactose intolerance. It is a complete protein and a great alternative to dairy-based supplements.

Blended plant protein powders often combine different sources like pea and rice to ensure a complete amino acid profile, making them nutritionally comparable to whey protein. This is often a more robust option than relying on a single plant source.

To ensure a protein powder is truly lactose-free, look for clear labeling stating 'lactose-free' or 'dairy-free'. Additionally, check if the product has been verified by a third-party testing organization, which confirms that the label information is accurate.

If you consume a protein powder with lactose, you may experience symptoms such as bloating, gas, abdominal cramps, and diarrhea, typically appearing within 1-2 hours of consumption.