Lactose intolerance is far from unusual and is common worldwide. People with lactose intolerance can experience uncomfortable side effects when consuming milk or other dairy products. But what exactly is lactose, how do you recognise lactose intolerance, and where can you find the best lactose-free protein shakes and snacks? We get to the bottom of it all and answer every question you might have on the topic.
What Is Lactose?
Lactose is a sugar found in dairy products and is typically present in foods like milk, yoghurt or cheese. Chemically speaking, lactose is a disaccharide, meaning it's made up of two simple sugar molecules: glucose and galactose. This composition means the body needs the enzyme lactase to break lactose down for digestion.
What Is Lactose Intolerance?
Most people produce enough lactase to digest lactose easily. However, some people produce less lactase, which can lead to lactose intolerance. People with lactose intolerance struggle to digest lactose because they lack the enzyme needed to do so. This can cause digestive issues such as bloating, stomach pain and diarrhoea after eating foods that contain lactose.
To avoid these symptoms, people with lactose intolerance often follow a lactose-free diet, replacing foods that contain lactose with lactose-free alternatives that contain little or no lactose. This allows them to tolerate and enjoy their food without the uncomfortable symptoms of lactose intolerance.
Symptoms Of Lactose Intolerance
Symptoms of lactose intolerance can range from mild to severe discomfort. Possible symptoms include:
- Stomach pain or cramps
- Bloating
- Diarrhoea
- Headaches
- Dizziness
- Nausea
If you suspect you're lactose intolerant, we recommend consulting a doctor, who can carry out various tests to confirm this.
Lactose-Free Products At Body&Fit
If you're lactose intolerant or avoid lactose for other reasons, it can be difficult to find good sports nutrition, especially when it comes to protein, which typically comes from milk. But don't worry, we stock a wide range of lactose-free protein powders, foods and supplements.
Lactose-Free Protein
- Organic Rice Protein: 100% pure rice protein, free from sugar and lactose, with just 93 kcal per shake.
- Vegan Protein: a 100% plant-based protein powder with 20+ grams of protein per serving. Available in delicious flavours like vanilla chai and banana bread.
- Soy Protein Isolate: a full 22-24 grams of protein in every shake. Available in 4 delicious flavours.
- Clear Vegan Protein: by far our most refreshing protein, with 10 grams of pea protein isolate and added vitamin C and B6.
- Organic Pumpkin Protein: vegan, lactose-free and gluten-free with 15 grams of protein per serving. 100% organic and free from additives.
Lactose-Free Food & Snacks
- Vegan Protein Bar: the perfect lactose-free protein boost on the go. Available in banana chocolate, cookie dough and salted caramel. Struggling to choose? Understandable. Grab our Mix Box and try them all!
- Vegan Protein Pancakes: a lactose-free pancake mix packed with plant-based protein, perfect for a nourishing breakfast or a protein-rich snack.
Supplements
Milk and dairy products contain valuable calcium and vitamin D. If you're lactose intolerant or don't consume dairy for other reasons, it's important to make sure you're still getting enough calcium and vitamin D. This is where a supplement can help prevent any potential shortfalls. Here are our top recommendations:
- Calcium & Magnesium: this supplement combines 197 mg calcium and 150 mg magnesium, making it ideal for tackling a potential calcium shortfall. Magnesium also contributes to normal protein synthesis and muscle function.
- Vitamin D3: vitamin D contributes to the maintenance of normal muscle function, the maintenance of normal bones, and a normal immune system.
- Vegan Multi: this multivitamin contains not only calcium and vitamin D, but also more than 30 other vitamins, minerals, plant extracts and enzymes. A true all-rounder.
A Lactose-Free And Protein-Rich Diet
As you've seen, there are plenty of lactose-free protein shakes and bars out there. So even if you're lactose intolerant, there's no need to worry about your protein intake. Alongside protein supplements, there are also all sorts of lactose-free, protein-rich foods, such as:
As you can see, there's a wealth of valuable, protein-rich food available to you, even if you're lactose intolerant. Many lactose-containing products like yoghurt or cheese are now also available in lactose-free versions.
FAQ: Lactose
Is lactose-free the same as dairy-free?
No, lactose-free and dairy-free are two different things. Lactose-free foods or supplements are either naturally free from lactose or made from real dairy products with the lactose removed. Dairy-free foods or supplements contain no dairy at all, and are usually made from plants or nuts.
Is a lactose-free diet suitable for everyone?
A lactose-free diet is suitable for people with lactose intolerance. So if you don't have lactose intolerance, there's no real need to consume lactose-free products.
Can I still reach my protein goals if I'm lactose intolerant?
Yes! There are plenty of lactose-free protein powders and snacks that support muscle growth and maintenance just as effectively as, for example, whey protein. Lactose-free protein powders can be made from plant-based or rice protein, for instance.
Are lactose-free products healthier?
Lactose-free products aren't necessarily healthier than products that contain lactose. They're simply better tolerated by people with lactose intolerance.
Are there any downsides to a lactose-free diet?
A lactose-free diet is generally safe and shouldn't cause any issues as long as you maintain a varied, balanced diet. Just make sure you're still getting enough calcium and vitamin D, whether through lactose-free alternatives or a supplement.
A lactose-free diet gives people with lactose intolerance a way to feel better day to day. With so many lactose-free alternatives on the market, it's easier than ever to build a lactose-free diet into everyday life. If you experience lactose intolerance, we'd recommend trying out different lactose-free foods and adjusting your diet accordingly.
Got more questions about lactose or anything else related to nutrition, health or sport? As always, feel free to get in touch with our Nutrition Experts through our customer service channels, or reach out via Instagram. Be sure to also check out our Nutrition Advice, Recipes and Workouts blogs for more expert advice and daily inspiration.
