Vegan protein powder for lactose intolerant

How Vegan Protein Powder Helps When You're Lactose Intolerant

If dairy-based shakes make your stomach churn, you're not alone. Lots of people switch to vegan protein powder to sidestep bloating, cramps, and the hassle of checking every label for hidden milk. The good news? Plant-based options give you the protein boost without risking your gut.

What Actually Works for Lactose Intolerance?

Look for pea, rice, hemp, or pumpkin seed protein. These are naturally lactose-free and usually easier on sensitive stomachs. Some powders mix several sources to balance out the amino acids, so you get a solid nutritional hit.

• Pea protein: 20–25g protein per serving, mild taste.
• Rice protein: Hypoallergenic, slightly grainy texture.
• Hemp protein: Has healthy fats, but lower protein (around 15g/serving).
• Pumpkin seed protein: Good for magnesium and zinc.

Common Mistakes and Misconceptions

Don’t assume every “vegan” label means lactose-free. Some brands sneak in milk derivatives or use shared equipment, so check the allergen statements. Another mistake? Ignoring sugar content. Plenty of plant proteins load up on sweeteners to mask earthy flavors, which can mess with your blood sugar and add calories.

Mixing, Taste, and Digestibility

Not all vegan powders blend smoothly. Pea and rice usually mix well in water or milk alternatives. Hemp can get gritty. If you’re buying for the first time, try single-serve packets instead of committing to a giant tub. If you have IBS or sensitive digestion, go for powders with added digestive enzymes or probiotics—they help you absorb nutrients without bloating.

How Much Protein Do You Actually Need?

If you’re active, shoot for 1.2–2g protein per kg body weight. For most folks, one scoop a day is plenty. Add it to smoothies, baked goods, or oatmeal. Don’t forget: whole foods matter, too. Powders are just a supplement, not a meal replacement.

Recommended Product: Truely Health

Truely Health offers plant-based protein powders made with clean, responsibly sourced ingredients. Their formulas are dairy-free and ideal for anyone dealing with lactose intolerance. Check out their options at truelyhealth.com.