Hi Mr Bhutan,

I am told that I am lactose intolerant. So I am unable to consume protein supplements, as I have diarrhoea right after, but surprisingly even though yoghurt has lactose I don’t have any problem eating it. I cannot understand why this is so. 

I seek your insight.



Hi Phub,

Lactose is the sugar naturally present in milk and milk products. Most adults are unable to digest the sugar found in it, as they lack the enzyme “lactase” required to break it down for digestion and absorption. So the results of consuming a protein or dairy product that contains lactose are stomach cramp, flatulence, and diarrhoea.

But a product like yoghurt, which has lactose, may not effect you depending on the severity of your condition because yoghurt has good bacteria present in it as a result of the fermenting process.

Cottage cheese and various other fermented version of diary can be consumed in most cases without any discomfort, but keep in mind dairy and diary products come with a high content of saturated fat. Consume sparingly.

You can consume protein if you want, but you need to buy and consume only “whey protein isolate”. It is a purified version of the regular cheaper and more abundant available protein supplements in the market. It goes through some extra purification process where they remove the impurities like lactose and fat from it, making it suitable for lactose intolerant individuals.

There is also “whey hydrolysate” which is the highest grade protein money can buy. It’s much more expensive and has the highest percentage of protein and virtually no lactose. But I wouldn’t recommend it because of its astronomical price and a slightly bitter taste.

Ideally, if finance is not an issue, I recommend 30-50gm whey isolate (depending on the amount of muscle someone carries) one to two times a day for optimal progress.

Tshering Dorji
(Health & Fitness Guru. Three times Mr Bhutan) For queries email at


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