How Much Buttermilk Should I Drink a Day?

November 25, 2025 •

4 min read

According to nutritionists, buttermilk is a highly regarded fermented dairy product rich in probiotics. But many people are unsure about the optimal daily amount, leading them to ask, "How much buttermilk should I drink a day?". Getting the right balance is key to reaping its full digestive and nutritional benefits while avoiding potential downsides.

Quick Summary

A moderate intake of buttermilk, typically one to two servings daily, is sufficient for most adults to promote digestive health, aid in weight management, and support bone health. Individual factors like lactose sensitivity, blood pressure, and added sodium content influence ideal consumption levels.

Key Points

Moderate Intake: One to two 8-ounce glasses daily is generally recommended for most people to enjoy benefits without adverse effects.
Digestive Benefits: The probiotics in cultured buttermilk help maintain a healthy gut microbiome and ease common digestive discomforts.
Heart and Bone Health: Regular, moderate consumption is linked to lower cholesterol, regulated blood pressure, and stronger bones due to its calcium and potassium content.
Watch the Sodium: Pay attention to the sodium content of commercial buttermilks, as it can be high, particularly for those with high blood pressure.
Lactose Sensitivity: While lower in lactose than regular milk, individuals with lactose intolerance may still experience symptoms and should test their tolerance.
Not for Everyone: People with milk allergies, severe lactose intolerance, or certain kidney issues should be cautious or avoid buttermilk altogether.
Versatile Use: Buttermilk can be used beyond drinking, including in cooking, baking, marinades, and dressings.

Understanding Buttermilk: More Than Just a Byproduct

Traditionally, buttermilk was the liquid left behind after churning butter from fermented milk. Modern commercial buttermilk, however, is typically cultured by adding lactic acid bacteria to low-fat or skim milk, giving it a characteristic tangy flavor and thick texture. This fermentation process not only makes it easier to digest for some lactose-sensitive individuals but also populates it with beneficial probiotics. This cultured buttermilk is what most people consume today.

The Recommended Daily Intake

For most healthy adults, a daily intake of one to two 8-ounce (about 200–250 ml) glasses of buttermilk is generally considered safe and beneficial. The best time to consume it is often after a meal, especially lunch, as its probiotic and digestive properties can help settle the stomach. This moderate amount allows you to enjoy its perks without overdoing it.

Key Benefits of Moderate Buttermilk Consumption

Promotes Digestive Health: The probiotics in buttermilk, such as Lactobacillus acidophilus, help maintain a healthy gut microbiome by balancing beneficial and harmful bacteria. This can aid in easing issues like bloating, indigestion, and constipation.
Aids Weight Management: Buttermilk is low in fat and calories, and its protein content can help you feel full, potentially reducing overall calorie intake. Studies also suggest probiotics can assist with weight and fat loss.
Supports Heart Health: The potassium in buttermilk helps regulate blood pressure. Additionally, some studies have shown it can help lower cholesterol and triglyceride levels.
Strengthens Bones: Buttermilk is a good source of calcium, phosphorus, and sometimes vitamin D, all crucial for maintaining bone density and preventing osteoporosis.
Boosts Immunity and Hydration: The probiotics and nutrients like vitamin B12 support the immune system. Buttermilk's high water content and electrolytes also make it an excellent hydrator, especially during warmer weather.

Potential Risks and How to Mitigate Them

While beneficial, excessive buttermilk consumption or intake by sensitive individuals can lead to issues. It is important to be mindful of your body's response.

Lactose Sensitivity: Though lower in lactose than milk, buttermilk can still cause digestive issues like gas, bloating, and diarrhea in those with lactose intolerance.
High Sodium Content: Many commercial buttermilks contain added salt, which can be problematic for individuals with high blood pressure or kidney issues. Always check the nutrition label.
Weight Gain: Overconsumption, particularly of sweetened or high-fat varieties, can contribute to excess calorie intake and weight gain.
Dairy Allergies: Individuals with a confirmed milk protein allergy should avoid buttermilk altogether.

Comparison of Buttermilk with Other Dairy Drinks


Feature	Cultured Buttermilk	Regular Milk	Yogurt
Fat Content	Generally low-fat (1-2%), unless whole milk is used.	Varies widely, from skim (0%) to whole (3.25%).	Varies widely; low-fat and high-fat options available.
Probiotics	Contains live, active bacterial cultures that are beneficial for gut health.	Typically does not contain live probiotics (unless fortified) as pasteurization kills them.	Contains live, active bacterial cultures that are excellent for gut health.
Texture & Taste	Thick and tangy due to fermentation.	Thinner, sweeter, and less complex in flavor.	Thicker consistency than buttermilk, with flavors ranging from plain to fruit-flavored.
Lactose Content	Lower due to fermentation, which breaks down some lactose.	Higher lactose content than buttermilk.	Lower lactose content than milk due to fermentation.
Digestibility	Often easier to digest for some lactose-sensitive individuals.	More difficult for lactose-sensitive individuals to digest.	Generally easier to digest than regular milk.
Sodium	Can be high, especially in commercial varieties with added salt.	Varies; typically lower than salted buttermilk.	Varies, with some options containing added salt.

How to Incorporate Buttermilk into Your Diet

As a Digestive Aid: Drink a glass after a heavy or spicy meal to calm your stomach and aid digestion.
In Smoothies: Blend buttermilk with fruits like avocado or mango for a creamy, probiotic-rich smoothie.
For Marinades: The acidity in buttermilk works wonderfully to tenderize meat and give it a moist, flavorful result when cooked.
Baking: Use it in pancakes, biscuits, muffins, and quick breads to produce a tender crumb and a subtle tangy flavor.
In Dressings: Create your own homemade salad dressings, like a creamy ranch, using buttermilk as the base.
Post-Workout Drink: Its hydrating properties and essential electrolytes make it a refreshing option after exercise.

Conclusion

For most people, drinking one to two glasses of buttermilk daily is a healthy practice, offering significant benefits for digestion, bone health, and weight management. However, moderation is crucial, especially for those who are lactose-intolerant, have high blood pressure, or are mindful of their sodium intake. Individuals with specific health conditions or allergies should consult a healthcare professional before making it a regular part of their diet. When consumed mindfully, this versatile and nutritious fermented dairy drink can be an excellent addition to a balanced lifestyle.

For more detailed nutritional information and a comparison with other dairy products, you can refer to resources like this comprehensive comparison(https://foodstruct.com/nutrition-comparison-text/milk-vs-buttermilk).

Frequently Asked Questions

Yes, drinking buttermilk every day is generally safe for most healthy individuals in moderate amounts (1-2 glasses) and can offer digestive and nutritional benefits. However, moderation is key, especially if you are sensitive to salt or lactose.

The best time to drink buttermilk is often after a meal, such as lunch, to aid digestion and help you feel satiated. Some also find it beneficial in the evening to soothe the stomach before bed.

Buttermilk can assist with weight management. Its low-fat and high-protein content can increase feelings of fullness, and its probiotics may aid metabolism. However, it does not actively 'burn fat'.

Some people with lactose intolerance find buttermilk easier to digest than regular milk because the fermentation process breaks down some of the lactose. However, it still contains lactose, and individual tolerance varies.

Drinking too much buttermilk can lead to side effects such as digestive issues in lactose-sensitive individuals, increased sodium intake from commercial varieties, and potential weight gain if it contains added sugars or is consumed in excess.

Individuals with a milk protein allergy should avoid buttermilk. Those with severe lactose intolerance, high blood pressure (due to sodium), kidney issues, or a sensitivity to tyramine (which can trigger migraines) should also be cautious.

Buttermilk is a fermented dairy product with a thicker, tangier taste and lower fat content than whole milk. It also contains beneficial probiotic bacteria, while most commercial milk does not.