Can I Drink 500ml Buttermilk Daily? What You Need to Know

December 18, 2025 •

4 min read

According to nutritionists, drinking 1 to 2 cups (240-480 ml) of buttermilk per day is generally considered safe for most healthy individuals. This means that a 500ml serving, consumed daily, is a reasonable amount that can provide significant health benefits, though individual tolerance and health conditions should always be considered.

Quick Summary

A daily 500ml serving of buttermilk is generally acceptable for healthy people, offering probiotics for gut health, hydration, and key nutrients. Potential drawbacks include high sodium in commercial versions, lactose intolerance issues, and excess calcium, making individual health considerations vital.

Key Points

Moderate daily intake is generally safe: A 500ml serving, split into two portions, is considered a healthy and safe amount for most healthy adults.
Excellent for digestion: The probiotics in buttermilk help promote a healthy gut microbiome, which improves digestion and reduces bloating.
Good for hydration: High water and electrolyte content make buttermilk an effective rehydrating and energy-boosting drink, especially in warmer weather.
Watch the sodium: Commercial buttermilk can have high sodium levels, which can be a concern for those with high blood pressure; homemade is often the healthier option.
Potential for side effects: Individuals with lactose intolerance or milk allergies, or those sensitive to tyramine, may experience digestive issues or migraines and should be cautious.
Best consumed with meals: Enjoying buttermilk after a meal, particularly lunch, can aid digestion and increase satiety.

Can I Drink 500ml Buttermilk Daily? What a 500ml Serving Offers

For many, especially in regions with a strong culinary tradition around this fermented drink, buttermilk is a refreshing staple. A 500ml serving is roughly two standard glasses, an amount that can be beneficial when integrated wisely into a daily routine. The potential upsides include improved digestion, boosted immunity, and better hydration. However, a moderate, consistent intake is key, as excessive consumption, especially of high-sodium commercial products, can lead to negative effects.

Benefits of a Daily 500ml Serving

Consistent, moderate consumption of buttermilk, like a 500ml glass, can deliver a range of health advantages:

Enhanced Digestion: Buttermilk is a great source of probiotics, the beneficial bacteria that support a healthy gut microbiome. These microorganisms help break down food, ease bloating, and promote regular bowel movements. The lactic acid also aids in neutralizing stomach acids, providing relief from acidity and heartburn.
Hydration and Electrolyte Balance: With high water content and minerals like potassium, buttermilk is excellent for rehydration, particularly in hot weather or after physical exertion. The electrolytes replenish what is lost through sweat, boosting energy levels.
Supports Weight Management: Buttermilk is generally low in fat and calories but high in protein, which can increase satiety and help reduce overall calorie intake. Substituting sugary drinks with a glass of buttermilk is a smart move for those watching their weight.
Bone Health: As a dairy product, buttermilk is rich in calcium and phosphorus, both essential for maintaining strong bones and teeth. For those who are lactose intolerant but can handle fermented dairy, it can be a valuable source of calcium.
May Support Heart Health: The potassium in buttermilk can help regulate blood pressure by counteracting the effects of sodium. Some studies also suggest that compounds in buttermilk, like sphingolipids, may contribute to lowering cholesterol levels.

Potential Downsides and Who Should Be Cautious

While largely beneficial, a daily 500ml intake isn't right for everyone. Potential risks include:

High Sodium Content: Many store-bought buttermilk products contain significant amounts of added salt, sometimes between 300–500 mg per cup (240ml). A daily 500ml serving could easily push your sodium intake toward unhealthy levels, posing a risk for those with hypertension.
Digestive Issues for Some: While the fermentation process reduces lactose, it is not completely removed. Individuals with severe lactose intolerance may still experience symptoms like gas, bloating, or diarrhea.
Dairy Allergies: Those with a milk protein allergy should avoid buttermilk completely, as it can trigger severe reactions.
Potential for Migraines: Some sensitive individuals may find that buttermilk, which contains tyramine, can trigger headaches or migraines.
Interference with Medications: The calcium and dairy content can interfere with the absorption of certain medications, including antibiotics and thyroid treatments. It's best to consult a doctor if you take medication regularly.

Comparison: Homemade vs. Commercial Buttermilk


Feature	Homemade Buttermilk	Commercial Buttermilk
Sodium Content	Low and controllable; you add salt to taste.	Can be very high; check labels for content.
Nutrient Profile	Varies based on the starting curd; generally, high in fresh probiotics.	Often fortified with extra vitamins and minerals (A, D); probiotic quality can vary.
Ingredients	Simple: curd, water, and spices.	May contain stabilizers, added salts, or preservatives.
Digestibility	Highly digestible due to natural fermentation; excellent for sensitive stomachs.	Generally digestible, but sensitive individuals should test for tolerance.
Control	Full control over ingredients, flavour, and freshness.	Consistent flavour and texture but less customization.

How to Safely Incorporate 500ml of Buttermilk Daily

To maximize the benefits and minimize risks, consider these tips for drinking 500ml of buttermilk daily:

Split the Serving: Instead of drinking the full 500ml at once, divide it into two portions. A glass after a heavy lunch, and another in the afternoon, aids digestion and provides sustained energy.
Choose Homemade: Opt for homemade buttermilk (chaas) to control the sodium content and ensure maximum freshness and probiotic potency. It's simple to make from curd and water.
Mind Your Meals: Consume buttermilk after meals, particularly after lunch, to help soothe the digestive system and prevent bloating.
Listen to Your Body: Pay attention to how your body responds. If you notice any discomfort, such as bloating or gas, consider reducing the amount or frequency.

Conclusion

Yes, for most people, drinking 500ml of buttermilk daily is not only safe but also offers a host of health benefits, including improved digestion, hydration, and support for bone and heart health. However, the key lies in moderation and being mindful of individual health conditions. Choosing a low-sodium version, preferably homemade, and listening to your body's signals are crucial for a healthy and refreshing daily habit. While it's a beneficial addition to most diets, those with high blood pressure, milk allergies, or severe lactose intolerance should proceed with caution and consult a healthcare professional.

Outbound Link: Learn more about the science behind probiotics from the National Center for Complementary and Integrative Health

Frequently Asked Questions

No, for most healthy individuals, 500ml of buttermilk daily is a reasonable and safe amount. It is recommended to split this into two smaller servings to aid digestion throughout the day.

Daily buttermilk consumption provides probiotics for better gut health, aids digestion, helps with hydration and electrolyte balance, and provides essential nutrients like calcium.

Buttermilk is generally low in fat and calories compared to other dairy products, and its high protein content promotes satiety, which can aid in weight management rather than causing weight gain.

Individuals with severe lactose intolerance, milk protein allergies, those with high blood pressure who are sensitive to sodium, and people prone to migraines triggered by tyramine should be cautious or avoid daily buttermilk.

Homemade buttermilk is often considered healthier because it allows you to control the ingredients, especially salt, and it typically contains fresher probiotics. Commercial varieties can be high in sodium and include additives.

Yes, the calcium and dairy content in buttermilk can interfere with the absorption of certain medications, such as some antibiotics and thyroid treatments. It is recommended to take them at different times.

Many find it beneficial to drink buttermilk after a meal, especially lunch, as it aids in digestion. Some traditions advise against drinking it late at night, especially during colder months.