Can You Eat Whey If You Are Gluten-Free?

Whey is one of the two proteins that naturally occur in milk. There is no gluten in pure sources of whey protein.

As dietary trends come and go, you may have a hard time keeping track of the foods that are safe on any given diet. For example, two popular trends include dietary whey supplementation and eliminating gluten. If you're interested in both, you could find yourself asking questions like "Is whey gluten-free?"  

Gluten and whey are both naturally occurring proteins. They're entirely different proteins, though, which means that you can typically eat whey even if you’re gluten-free. In much the same way, most people who can’t eat whey can eat gluten. 

Whey is one of the two proteins that naturally occur in milk. About 20% of the proteins in cow’s milk are whey. The other 80% are a different kind of protein called casein. 

Proteins are important building blocks for your body. You need proteins to grow and maintain muscle mass and as a source of energy. They’re made from small molecules called amino acids. 

Companies commercially extract whey protein from milk on an industrial scale. You can purchase pure whey in both pill and powder forms. It’s most commonly consumed as a powder that’s added to milk or water to create a protein-packed drink. In fact, it’s one of the best proteins that you can find in a protein powder formula. This is because it's easy to digest and quickly provides your body with amino acids. 

Most people can safely consume whey protein in small doses. The recommended amount is between 20 and 40 grams of whey a day. More data is needed, though, to ensure that it’s safe to consume whey supplements in the long term or if you’re pregnant or breastfeeding. 

Whey and gluten are both proteins, but they’re entirely different proteins that are made from distinct combinations of amino acids. To be very clear, there is no gluten in pure sources of whey protein. Gluten would need to be included as an additive in any whey-based products. 

Whey protein is a type of animal protein, whereas gluten is a common type of plant protein. You can find gluten in wheat, barley, rye, and some other grains. It’s also used in processed foods as a binding and flavoring agent. You can find it in a number of products, including: 

• Pizza dough
• Pasta
• Cereal
• Baked goods
• Soy sauce
• Ice cream
• Beauty products
• Supplements 

Some of these products also contain milk and other forms of dairy, though. Foods that contain both wheat and dairy likely have both gluten and whey protein, making them whey products that are not gluten-free. 

You need to eliminate gluten from your diet if you have Celiac disease or have been diagnosed with gluten sensitivity. 

Celiac disease is an autoimmune condition that causes your body to attack your small intestine whenever you eat gluten. If you have this condition, eating gluten can cause a variety of uncomfortable symptoms, including: 

• Stomach pain and cramping
• Nausea
• Diarrhea
• Bloating

You could also have a non-celiac gluten sensitivity. In this case, you develop gastrointestinal discomfort after eating foods that contain gluten. 

When you use it correctly, whey protein can greatly benefit your health in a number of ways, including: 

• Building muscle mass: Numerous studies show that whey protein — in the form of a protein powder — can help your body build and maintain muscle mass when you combine your supplementation with resistance training. This is true for almost all age groups — including older people. 
• Improving body composition: You can improve your overall body composition by consuming whey protein and building muscle, especially if you also lose some fat at the same time. Whey supplements and exercise can help you lose weight even while you build muscle. 
• Improving post-surgical recovery: Research indicates that supplementing your diet with whey protein shortly before and after certain surgeries can improve your recovery time. 

You likely can’t consume whey if you have a milk allergy. Milk allergies are the most common type of food allergy in children. Over 2.5% of children under the age of three have a milk allergy. This condition is caused by your immune system overreacting to the proteins in milk — so, either whey or casein. 

Unfortunately, milk allergies can be difficult to diagnose in children because it’s hard for young children to communicate their problems. Symptoms of a milk allergy, though, may include: 

• Wheezing and difficulty breathing
• Vomiting
• Diarrhea
• Runny nose
• Hives

These symptoms can begin anywhere from minutes to hours after your child drinks milk. 

Fortunately, you’re free to consume both whey protein and gluten even if you’re lactose intolerant, provided that the whey does not come from whole sources of dairy — like milk and cream. 

Keep in mind that it’s possible to have multiple health conditions at the same time, which may lead to a host of dietary restrictions. For example, you could have both a gluten intolerance and a dairy allergy. Everyone’s body is different. 

Try experimenting with an elimination diet to figure out which ingredients are causing chronic health issues. Generally, you’ll want to: 

• Completely eliminate a suspect ingredient — like gluten or whey — from your diet for three full weeks.
• Then, re-incorporate the ingredient into all three of your meals on one particular day.
• Be on the lookout for any increased symptoms in the three days following your consumption of this ingredient.

This approach should not be taken, though, if you’re potentially allergic to an ingredient. You should never re-incorporate potential allergens into your diet, as they could cause a severe reaction. 

Before eliminating anything from your diet, it’s also best to consult your doctor or a nutritionist. They can help you maintain a healthy, balanced diet even when you’re cutting out particular ingredients.