Lactose Free Protein Powders - Nutrition With Juliana

Protein is an essential nutrient that makes up muscles, tissues, enzymes, and hormones. Whether your goal is muscle building, recovery, or general health and wellbeing, adequate protein intake is key.

Protein powders are a convenient way to support your diet, but many contain lactose, the natural sugar found in dairy. For people with lactose intolerance or dairy sensitivity, this can lead to bloating, gas, or discomfort.

In this blog, you’ll learn what protein does, what lactose is, and get a list of the top lactose-free protein powders to help you meet your goals - without the side effects.

close up shot of protein powder being scooped

Note: This blog may contain affiliate links

What are Proteins?

Proteins are made from amino acids and are an essential part of health. They’re crucial for:

Muscle growth and repair
Immune function
Energy
Hormone and enzyme function

Your body constantly breaks down and rebuilds protein, which is why getting enough through diet or supplements is essential - especially for active individuals.

Want to learn more? Check out my blog post: What are Proteins

What is Lactose?

Lactose is the main sugar found in dairy products. It’s broken down by an enzyme called lactase in the small intestine. However, many people lack enough lactase to digest lactose properly, leading to lactose intolerance.

Symptoms include:

Bloating
Cramps
Gas
Diarrhea

For those with intolerance, switching to lactose-free protein powders can make a big difference in digestion and comfort.

Top 3 Lactose-Free Protein Powders:

Here are three top picks for clean, effective, and easy-to-digest lactose-free protein powders:

1. Genuine Health’s Fermented Organic Vegan Protein

Protein: 20g per serving

Highlights: Fermented to reduce bloating, organic plant-based blend, dairy-free, soy-free

2. Good Protein’s All-in-One Shake

Protein: 21g per serving

Highlights: Includes fibre, probiotics, and no added sugar; all-natural plant-based formula

3. Lean Fit’s Organic Plant-Based Protein

Protein: 21g per serving

Highlights: Five-source plant protein blend, certified organic, easily digestible

FAQs:

Do I Need a Protein Powder?

Not necessarily - but if you're active, have higher protein needs, or struggle to get enough through food alone, a protein powder can be a smart and convenient supplement. For those with dietary restrictions like lactose intolerance, it's even more important to find one that suits your digestion.

Are All Plant-Based Protein Powders Lactose-Free?

Yes. Since they’re made from sources like peas, rice, or hemp, they naturally contain no lactose. Still, always check the label for added dairy ingredients or cross-contamination.

Bottom Line:

Lactose-free protein powders offer a simple, effective way to boost your protein intake, without any dairy.

These plant-based blends support your health goals while keeping digestion comfortable - perfect for vegans, vegetarians, those who are lactose-intolerant, or anyone sensitive to dairy.

Written by Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc