High Protein Milk (1 piece)

Check the label and choose an unsweetened high-protein milk with little or no added sugar; compare total carbohydrate and lactose per serving, not just protein.

Reduce the serving size and split it into two smaller portions taken at different times rather than drinking a large amount at once.

Have it with a mixed meal or snack instead of on an empty stomach—for example, pair it with almonds, walnuts, chia seeds, or a small portion of berries.

Avoid combining it with fast-digesting carbohydrates such as sweetened cereal, pastries, syrup, or fruit juice.

Try a lactose-free or lower-carbohydrate protein drink if lactose appears to be the main trigger, and retest under similar conditions.

Take a 10–15 minute easy walk after drinking it, if this is safe and appropriate for you.