Lactose intolerant & worried about building strength? Here’s how.

Lactose intolerance is a very common problem that affects about 75% of the population across the globe. In India, about 60% of the people suffer from lactose intolerance. Lactose intolerant individuals face digestive issues when they consume dairy products. This can negatively impact the quality of life.

What is lactose intolerance?

It is a digestive disorder that is caused by the body’s inability to digest lactose, the main carb found in dairy products. This disorder leads to multiple symptoms such as nausea, bloating, cramps in the abdominal area, and diarrhea. The reason why some people face this issue is that their body doesn’t make enough lactase, an enzyme that is required for lactose digestibility.

Lactose contains two types of sugars, made up of single-molecule each of the simple sugars that we know, glucose and galactose. Lactase helps in breaking down lactose into glucose and galactose, which are later absorbed into the bloodstream and utilized for energy. 

Insufficient production of lactase leads to the movement of lactose through the gut without getting digested and this leads to certain digestive issues.

Signs of lactose intolerance

If not taken care of, symptoms of lactose intolerance can worsen. Some of the most common symptoms of this digestive disorder include:

  • Gas
  • Bloating
  • Diarrhea
  • Abdominal cramps
  • Stomach rumbling or pain
  • Feeling sick or nauseated

The reason why lactose intolerance can be a real problem is that you need to avoid dairy, which is a great source of protein and other nutrients such as calcium, vegetarian vitamin D, B12, and A.

But, to avoid certain issues, it is in the best interest of a lactose-intolerant individual to avoid dairy products and foods that contain lactose, which takes us to the next point in this article.

Foods to avoid if you are lactose intolerant

Dairy products or any such products that contain dairy elements should be avoided. Dairy products that contain lactose are:

  • Cow’s milk
  • Goat’s milk
  • Yogurt
  • Buttermilk
  • Butter
  • Cheese
  • Ice cream & cream
  • Whey (Whey Protein Concentrate)

Apart from these, there are certain foods that might contain lactose. As a measure of precaution, one should avoid the following foods:

  • Chocolates and confectionaries
  • Biscuits and cookies
  • Breakfast cereals
  • Processed meats
  • Potato chips and nuts
  • Desserts
  • Custards
  • Gravies or foods that contain milk sauce
  • Instant soups
  • Bread and baked goods

Disappointed? Well, cheer up as we also have a list of all the good foods that you can eat while being lactose intolerant.

Foods one can consume while being lactose intolerant

  • Bread made without milk
  • Pasta, noodles, and macaroni
  • Rice, barley, and other cooked grains
  • Whole-grain crackers
  • Non-dairy creamers
  • Fresh fruits and veggies
  • Fruit and vegetable juices
  • Plain meats, fish, and poultry
  • Soybean and tofu
  • Plain herbs and spices
  • Water-based gravies
  • Dairy-free frozen desserts, probably made with soy or rice
  • Honey, sugar, and sugar syrups

Fulfilling your protein needs becomes challenging especially when you are lactose intolerant and a vegan too. There are chances that you might miss out on your daily protein intake. Especially, if you are involved in intense physical activities such as bodybuilding, sports, etc., your protein needs will be greater than an average individual. Worried? 

Relax! You don’t have to worry. All you need to do is start consuming plant-based protein supplements such as bGREEN Plant Protein Powder. It is a 100% vegan protein supplement made with a blend of brown rice and pea protein. It is also free from any dairy elements which makes it ideal for people with lactose intolerance.

This vegan protein powder contains plant-based enzymes, papain, and bromelain, for better digestion and absorption. It also has a special antioxidant repair blend that helps in enhancing the muscle recovery process. Each serving of this protein powder offers 25g of pure plant protein that is enough for any fitness buff or average individual to fulfill the daily protein needs.

This supplement is ideal for vegans & all those who want to embrace a plant-based diet. Whether you are an active gym-goer or just a general wellness seeker, this product is a great fit for you. It comes in scrumptious chocolate flavor and even in an unflavored one. You can use the unflavored variant to make multiple recipes such as vegan green smoothies. Below is one such recipe that you can try.

Spinach smoothie


Baby spinach: 1 cup

Unsweetened almond milk

1 small banana (ripes & frozen)

1 scoop bGREEN Plant Protein Powder (unflavored)

Vanilla essence (optional)

A few ice cubes


Toss all the ingredients into a blender jar and blend well until you get a creamy consistency of this lovely and healthy smoothie. Pour it in a mason jar and consume. 

Eat all that you can. Make healthy and smarter choices and live your life to the fullest!

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