Understanding Lactose Intolerance among Nigerians 

By: Zikra Akram, Final Year Medical Student, Freelance Health Writer and DLHA Volunteer. Medically reviewed by: A, Odutola, MBBS, PhD.

August 15, 2026

A Nigerian woman holding a glass of milk while touching her stomach and looking uncomfortable. Image Credit: Chat GPT. Click on image to enlarge.

Highlights

• Lactose intolerance happens when your body cannot produce an enzyme (lactase) in sufficient amounts to digest a sugar called lactose, found in milk and other dairy products.

• More than 70% of people across North, West and Southern Africa regions are lactase non-persistent, meaning they naturally produce less lactase after childhood.

• Common symptoms include bloating, gas, abdominal (belly) pain, and diarrhea after having dairy products.

• Being lactose intolerant does not mean that you have to cut off dairy completely, because many people can still tolerate 10 to 15 grams of lactose per day.

• Lactose-free products, fermented dairy foods, and lactase enzyme supplements may be helpful for your symptoms.

Introduction

Have you ever eaten a bowl of cereal or a glass of milk and then had to deal with bloating, gas, or an upset stomach? If you have, lactose intolerance might be the reason.

Lactose intolerance is common among many Nigerians and is a frequent cause of bloating, gas and diarrhea after eating dairy products. It happens when your body does not produce enough of an enzyme called lactase to digest a sugar called lactose, found in milk and other dairy products. 

This article aims to provides you with basic information on how lactose intolerance happens, why it's so common among Nigerians, and what you can do about it.

What Is Lactose Intolerance? 

Lactose is a natural sugar found in milk and other dairy products such as butter, fresh cheeses, ice creams, and frozen desserts. It can also show up in some processed foods, including certain baked goods, sauces, salad dressings, cereals and diet and protein shakes (1).

To digest lactose, your body relies on an enzyme called lactase produced in your small intestine. It breaks down lactose into simpler sugars that are absorbed into your blood stream and, later, used by your body (2).

But if your body doesn't produce enough lactase, lactose remains undigested as it moves down through your gut. This can lead to bloating, gas, an uncomfortable stomach and diarrhea. That’s lactose intolerance.

The most common form is called primary lactose intolerance or lactase non-persistence. Here, what happens is you naturally stop making lactase after childhood.

Research indicates that about two-thirds of people worldwide experience this decline to some degree, which means lactose intolerance is much more common than most people realize (3).

It’s worth noting here that you may also develop lactose intolerance following an injury or infection of your small intestine. In that case, it would be secondary lactose intolerance. Congenital and developmental forms also exist but they are not very common.

Why Does Dairy Cause Bloating? 

Info-poster showing how undigested lactose is fermented by gut bacteria, leading to bloating, gas, and diarrhea. Image Credit: Chat GPT. Click on image to enlarge.

Normally, if your intestines make enough lactase, it breaks down lactose into two simpler sugars, glucose and galactose, which are then absorbed into your bloodstream. But with lactose intolerance, lactose goes further down into your large intestine.

There the bacteria that normally live in your gut (gut flora) begin to ferment the undigested lactose. This fermentation releases gases that may cause bloating, gas, noisy stomach and abdominal (belly) pain. Undigested lactose also draws more water into your intestines, which explains why some people get diarrhea after eating dairy (2, 3).

Why Is Lactose Intolerance Common in Nigerians? 

Lactose intolerance is common in many parts of the world, but it seems to be particularly common in many African populations.

A systematic review of 28 studies on lactose digestion in African populations found that in many groups across West, North, and Southern Africa, more than 70% of people naturally produce less lactase after childhood. Meaning they have primary lactose intolerance and are lactase non-persistent (3).

The same review also found about 65 to 68 percent (i.e., 2 out of 3 cases) of secondary lactose intolerance in Africa. This is especially true for children, who suffer from malnutrition or gut infections like giardiasis. These can temporarily damage their gut, lower their production of lactase, and make it harder for them to digest lactose (3).

An interesting thing to note here is that not all Nigerians have the same levels of lactose intolerance. Pastoral groups like Fulani have, traditionally, relied on milk as a major part of their diet. After lots of generations drinking milk, they ended up keeping their ability to produce lactase as adults. That’s why, if you’re from these communities, you might notice you handle milk better than people who didn’t have much fresh milk after childhood (3, 4).

Common Symptoms of Lactose Intolerance 

Info-poster illustrating common symptoms of lactose intolerance. AI image generated from Gemini Nano Banana Lite. Click on image to enlarge.

If you are lactose intolerant, you may notice the following symptoms after you’ve had milk or other dairy products. But they don’t always show up right away since your body needs time to digest.

Here’re what to look out for:

• Bloating
• Gas
• Stomach pain
• Abdominal cramps
• Stomach rumbling
• Diarrhea
• And sometimes even nausea and vomiting (5) 

But, how bad these symptoms get usually varies from one person to another and how much lactose you actually ate or drank. 

Should You Avoid Dairy Completely If You Have Lactose Intolerance?

Infographic comparing high and low-lactose foods for lactose intolerance. Image Credit: Chat GPT, Click on image to enlarge.

Not always. You may think that if you’re lactose intolerant, you have to keep off dairy for good. But that’s not really the case. Most people can actually handle a bit of lactose without any major issues.

Studies show that many people with lactose intolerance can handle about 12 to 15 grams of lactose per day, that’s about what you’d get from a cup of milk (5).

But everyone’s different. Some people might be able to take more, some less. That’s why it might be helpful to experiment on your own and see how much you can take easily. Maybe small amounts of dairy don’t bother you at all, but a big glass of milk does.

Eating dairy with other foods, especially ones with fat, may help with symptoms for some people. Fatty foods slow down digestion, so lactose reaches your gut more slowly and you might feel better (5).

How to Manage Lactose Intolerance Symptoms 

The good news is you usually don’t have to cut out dairy completely if you’re lactose intolerant.

You can try out a few things to manage your symptoms:

• Eat dairy products with meals rather than on an empty stomach
• Start with small amounts of dairy and gradually find your personal tolerance level. But make sure that you are getting enough calcium and vitamin D from other sources to support your bone health.
• Go for lactose-free or lactose-reduced milk and dairy products (2). Plant-based alternatives such as almond milk, soy milk and oat milk are a good option as they do not contain lactose (5).
• Aged cheeses like cheddar, Swiss, and other hard cheeses are lower in lactose, so they’re often a better choice.
• Greek yogurt, kefir, and other fermented dairy products are often easier on your stomach because fermentation already reduces some of the lactose. They also contain probiotics (live bacterial cultures) that can help your body digest the rest (5).
• You can also go for over-the-counter lactase enzyme supplements. They come as gels, capsules, or tablets, and you take them just before eating dairy (5).

When to see a Healthcare Professional

If your symptoms don’t get better, or if you suddenly lose weight, have diarrhea that won’t go away, or get really bad stomach pain, talk to your doctor. There might be something else going on.

The Bottom Line

If you feel bloated or uncomfortable every time you have milk, lactose intolerance might be the one to blame. It’s common among many Nigerians, but it’s usually manageable without completely removing dairy from your diet. By finding out your tolerance levels to lactose and making a few adjustments to your diet, you may be able to manage your symptoms. But if they still do not go away, you might want to see a doctor to make sure there is nothing else going on with your digestion. 

References

1. NHS.UK. Lactose intolerance. [Internet]. 2018 [Cited 2026 July 8]. Available from here. 

2. Catanzaro R, Sciuto M, Marotta F. Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutrition Research, 2021; 89,23–34. Available from here. 

3. Hakizimana JC, Alagbonsi AI. Genetic and environmental factors associated with lactose digestion in African populations. Physiological Genomics. 2026; 58(1):32–41. Available from here.  

4. Anguita-Ruiz A, Aguilera CM, Gil Á. Genetics of Lactose Intolerance: An Updated Review and Online Interactive World Maps of Phenotype and Genotype Frequencies. Nutrients. 2020;12(9):2689. Available from here.  

5. Szilagyi A, Ishayek N. Lactose Intolerance, Dairy Avoidance, and Treatment Options. Nutrients  2018;10(12):1994. Available from here.  

Related:

10 Calcium-Rich Foods: Dairy and Non-Dairy

Info-poster: 10 Calcium Rich Foods for People with Lactose Intolerance

Published: August 15, 2026.

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