Can We Drink Buttermilk Three Times a Day?

December 4, 2025 •

4 min read

According to research published in the journal Nutrition, Metabolism, and Cardiovascular Disease, daily buttermilk consumption can potentially help lower cholesterol and triglyceride levels. Given its proven benefits, many wonder: can we drink buttermilk three times a day?

Quick Summary

Consuming buttermilk multiple times a day offers numerous health benefits, including improved digestion, hydration, and nutrient intake, but risks like high sodium and digestive issues exist for some individuals. Moderation and listening to your body are key for safe enjoyment.

Key Points

Moderation is key: Drinking buttermilk three times a day can be safe for some, but many experts recommend limiting intake to 1–2 glasses per day to avoid potential side effects.
Check sodium content: Commercial buttermilk can be high in sodium, which, if consumed multiple times daily, can increase the risk of high blood pressure and other health issues.
Mind lactose sensitivity: While fermented, buttermilk still contains lactose, and consuming it frequently can cause digestive issues like bloating and gas in sensitive individuals.
Aids digestion after meals: The best time for buttermilk is often after meals, as its probiotics and acids assist with digestion and can soothe an upset stomach.
Homemade is best: Prepare your own buttermilk from curd and water to control ingredients and avoid excessive additives and salt found in commercial products.
Consult a professional: Individuals with specific health conditions like high blood pressure, kidney issues, or severe lactose intolerance should consult a doctor before increasing their buttermilk intake.

Understanding Buttermilk: A Nutritious Powerhouse

Buttermilk, a traditional and fermented dairy beverage, has long been celebrated for its digestive and nutritional benefits. Modern cultured buttermilk, produced by adding bacteria to milk, is a rich source of probiotics, calcium, and B vitamins. This makes it a popular choice for those seeking to improve gut health, manage weight, or simply stay hydrated. However, while buttermilk is generally healthy, the frequency of its consumption warrants a closer look to understand its potential effects.

The Benefits of Incorporating Buttermilk into Your Diet

Drinking buttermilk offers a wide array of health advantages, particularly when consumed in moderation. Its probiotic content supports a healthy gut microbiome, which is crucial for overall immunity and well-being.

Aids Digestion: The lactic acid and beneficial bacteria in buttermilk help with the efficient breakdown of food, making it an excellent post-meal digestive. It can also help soothe the stomach and provide relief from acidity and heartburn.
Boosts Hydration and Energy: Rich in electrolytes like potassium, buttermilk helps maintain the body's fluid balance, making it a refreshing and hydrating beverage, especially during hot weather. Its B12 and riboflavin content also help boost energy levels.
Supports Bone Health: Buttermilk is an excellent source of calcium and phosphorus, essential minerals for maintaining strong bones and teeth.
Promotes Weight Management: Low in fat and calories (in plain varieties), but high in protein, buttermilk can help you feel full and reduce overall calorie intake.

The Risks of Excessive Buttermilk Consumption

While the benefits are clear, excessive or ill-timed consumption of buttermilk can lead to potential drawbacks, especially for certain individuals.

High Sodium Intake: Many commercially produced buttermilks contain high levels of added sodium. Consuming three servings a day could lead to excess sodium intake, posing risks for individuals with hypertension or those sensitive to dietary salt.
Digestive Discomfort: Although generally easier to digest than regular milk, buttermilk still contains lactose. For individuals with moderate to severe lactose intolerance, multiple daily servings could cause bloating, gas, or diarrhea. For some, even the probiotics can cause temporary gut flora disruption.
Exacerbation of Respiratory Issues: According to some traditional medicine practices, the cooling properties of buttermilk can worsen symptoms of cold, cough, or congestion, particularly when consumed at night.
Calcium Overload: Consuming excessive amounts of calcium, particularly from daily dairy products, can increase the risk of kidney stones and arterial calcification in sensitive individuals.

Can we drink buttermilk three times a day? A Comparison

To determine if drinking buttermilk three times a day is right for you, consider a comparative analysis based on your health goals and sensitivities.


Feature	One serving per day (approx. 8 oz)	Three servings per day (approx. 24 oz)
Digestive Impact	Supports digestion, especially post-meal, without causing discomfort for most individuals.	Potential for gastrointestinal issues like bloating, gas, or diarrhea in lactose-sensitive individuals.
Sodium Intake	Generally safe, providing a moderate amount of sodium. Checking labels is still important.	Significantly increases daily sodium intake, potentially straining kidneys and heart, especially with commercial varieties.
Weight Management	Helps curb hunger and aids in weight management as part of a balanced diet.	Can contribute to weight gain if flavored varieties or high-calorie additions are used.
Nutrient Absorption	Provides a healthy dose of probiotics, calcium, and vitamins B12 and B2.	Excessive intake of calcium may interfere with the absorption of other minerals and certain medications.
Suitability	Suitable for most healthy individuals.	Not suitable for those with high blood pressure, kidney issues, or moderate to severe lactose intolerance.

How to Incorporate Buttermilk Safely

For those seeking to enjoy buttermilk multiple times a day, moderation and mindful consumption are essential. The recommended intake is typically 1 to 2 cups (240-480 ml) per day for most healthy adults. Incorporating it strategically can maximize benefits while minimizing risks.

After Meals: Enjoy a glass after a heavy or spicy meal to aid digestion and soothe acidity.
Mid-Morning Snack: A mid-morning glass can provide an energy boost and keep you hydrated until lunch.
Post-Workout: Rehydrate and replenish electrolytes with a glass of plain, low-sodium buttermilk after exercise.

Optimizing Your Buttermilk Intake

To make the most of your buttermilk, consider these tips:

Choose Wisely: Opt for plain or low-fat varieties and check the nutrition label for sodium and added sugar content.
Go Homemade: Making your own buttermilk from fresh curd and water allows you to control the ingredients and avoid unnecessary additives.
Listen to Your Body: Pay close attention to how your body responds. If you experience any bloating, gas, or other digestive issues, reduce your intake.
Consult a Professional: If you have existing health conditions such as high blood pressure, kidney problems, or lactose intolerance, it is wise to consult a healthcare provider or a registered dietitian before increasing your buttermilk consumption.

Conclusion

While drinking buttermilk three times a day is possible, it is not recommended for everyone. The optimal amount for a healthy individual is usually one to two servings daily to gain the full spectrum of benefits without encountering potential side effects like excess sodium intake or digestive discomfort. By being mindful of your body's response and opting for plain, low-sodium versions, buttermilk can remain a valuable and refreshing part of your diet. As with any dietary change, consulting a healthcare professional is always the safest approach to ensure it aligns with your specific health needs.

Healthline: Is Buttermilk Good for You? Benefits, Risks, and Substitutes (2023)

[https://www.healthline.com/nutrition/buttermilk]

Note: Information is for educational purposes only and is not medical advice. Consult a healthcare professional for personalized guidance.

Frequently Asked Questions

The best time to drink buttermilk is typically after a meal, especially lunch, to aid digestion and soothe the stomach. Some people also enjoy it mid-morning or post-workout for hydration and energy.

Yes, drinking buttermilk three times a day can cause bloating and other digestive discomforts, particularly for those with lactose sensitivity. While fermentation reduces lactose, it is not eliminated completely.

According to some traditions, drinking buttermilk at night should be avoided, especially for those with cold or respiratory issues, as its cooling properties might worsen symptoms. For some, it may promote better digestion and sleep, so it depends on individual tolerance.

Yes, individuals with high blood pressure, kidney problems, milk allergies, or severe lactose intolerance should be cautious with frequent buttermilk consumption. The high sodium in commercial versions and potential for allergic reactions are primary concerns.

Yes, buttermilk can support weight loss when consumed in moderation. It is low in fat and calories but high in protein, which helps curb hunger and keeps you feeling full longer.

Yes, traditional buttermilk is the thin liquid left after churning butter, while modern cultured buttermilk is created by adding bacteria to milk. This article primarily discusses the cultured version commonly found in stores.

If you are sensitive to buttermilk, you can opt for other probiotic-rich foods like kefir (in moderation), yogurt, or plant-based fermented beverages. Consulting a dietitian can help you find the best alternatives.

The sodium content in commercial buttermilk can be quite high, with one cup potentially containing 300–500 mg. This makes it crucial to check the nutrition label, especially if you monitor your sodium intake.