Is Buttermilk a Probiotic? Understanding the Types and Benefits

According to ancient traditions, like Ayurveda, buttermilk has long been regarded as a health-conscious and digestible food item. This sparks the question: is buttermilk a probiotic? The answer depends on its type, as traditional and modern versions differ significantly in their probiotic content and production methods.

Quick Summary

Buttermilk can be a source of probiotics, but its content varies based on whether it is traditional or cultured. Traditional buttermilk, a byproduct of butter churning, contains natural cultures, while cultured buttermilk is made by fermenting milk with added bacteria. Not all store-bought versions have live probiotics, so reading the label for "live and active cultures" is essential for determining its gut health benefits.

Key Points

• Types of Buttermilk: Traditional buttermilk, a byproduct of butter making, naturally contains probiotics, while most commercial cultured buttermilk is made by fermenting pasteurized milk with added cultures.

• Check the Label: To ensure probiotic benefits, always look for phrases like "live and active cultures" on the label of store-bought buttermilk.

• Pasteurization Kills Probiotics: High-temperature pasteurization kills beneficial bacteria, so heat-treated buttermilk or cooking with buttermilk will negate its probiotic effects.

• Gut Health Benefits: The live cultures in probiotic buttermilk can aid digestion, support a balanced gut microbiome, and improve nutrient absorption.

• Comparison with Kefir: While buttermilk offers probiotic benefits, kefir generally contains a more diverse and higher concentration of bacteria and yeast strains.

• Supports Overall Wellness: Beyond gut health, buttermilk provides valuable nutrients like calcium and vitamin B12, supporting overall health.

• Flavor vs. Function: While buttermilk is a versatile ingredient for cooking and baking, its probiotic properties are only present when consumed raw, such as in a smoothie or as a drink.

Traditional Buttermilk vs. Cultured Buttermilk

For centuries, buttermilk has been a staple in many cuisines, but the buttermilk sold in most modern supermarkets is not the same as the traditional version. Understanding the difference is key to knowing whether you are getting a probiotic benefit.

Traditional Buttermilk

Traditional buttermilk is the tangy liquid left behind after churning butter from fermented cream. Before refrigeration, fresh cream was left to sit for a few days, allowing naturally occurring lactic acid bacteria (LAB) to ferment the milk sugars. These bacteria produce lactic acid, which lowers the pH, thickens the milk, and gives it its characteristic sour flavor. This version, when unpasteurized, is rich in natural, beneficial probiotic bacteria. The probiotic properties are a result of this natural fermentation process.

Cultured Buttermilk

Most store-bought buttermilk today is cultured buttermilk, a product of modern food manufacturing. It is made by adding a starter culture of specific bacteria, typically Lacticaseibacillus (formerly Lactobacillus) species, to pasteurized, low-fat milk. While this process still involves fermentation and produces a product with a tangy flavor and thickened texture, the probiotic content can vary. Pasteurization kills all bacteria, both good and bad, before the starter culture is added, but some brands may not add live cultures back or may heat-treat the product again, which would destroy the probiotics.

The Probiotic Benefits of Buttermilk

For buttermilk to offer probiotic benefits, it must contain live and active cultures. These beneficial bacteria contribute to several aspects of digestive and overall health:

• Supports a Balanced Gut Microbiome: The live cultures help maintain a healthy balance between beneficial and harmful bacteria in your gut, supporting the overall gut microbiome.
• Aids Digestion: The bacteria in probiotic buttermilk help break down food and facilitate better nutrient absorption, which can improve overall digestive function and alleviate issues like bloating or indigestion.
• May Improve Oral Health: Some research suggests that the probiotic properties of buttermilk may support oral health by competing with bacteria that cause dental issues.
• Source of Essential Nutrients: In addition to probiotics, buttermilk provides important vitamins and minerals such as vitamin B12, calcium, and phosphorus, which are beneficial for overall health.
• Potential Cholesterol-Lowering Effects: Studies have highlighted the ability of probiotic bacteria from buttermilk to deconjugate bile salts and assimilate cholesterol, which may help support cardiovascular health.

How to Tell if Your Buttermilk is Probiotic

To ensure you are buying a probiotic-rich buttermilk, look for specific cues on the packaging:

1. Read the Label: Look for terms like "live cultures," "active cultures," or a list of specific bacterial strains in the ingredients.
2. Avoid Heat-Treated Buttermilk: If a product has been heat-treated after the fermentation process, the live bacteria may no longer be active. Check for mentions of pasteurization or heat treatment after the culturing process, which can kill off the beneficial microbes.
3. Check the Ingredients: A cultured buttermilk will often list the specific starter cultures used, such as Lactobacillus acidophilus or Bifidobacterium.

Comparison: Buttermilk vs. Other Probiotic Foods

Buttermilk is just one of many fermented dairy products. Here's how it compares to other popular probiotic foods.

Feature	Cultured Buttermilk	Kefir	Yogurt (with live cultures)
Probiotic Diversity	Lower, typically one or a few specific strains.	Very high, containing a diverse mix of bacteria and yeast.	Moderate, with specific cultures added, often L. bulgaricus and S. thermophilus.
Consistency	Thinner and less viscous than yogurt, with a pourable texture.	Thicker than buttermilk, with a drinkable consistency.	Ranges from thick and creamy (Greek yogurt) to thinner (regular yogurt).
Production	Pasteurised milk fermented with a starter culture.	Fermented with kefir grains (bacteria and yeast).	Milk fermented with specific bacterial cultures.
Flavor Profile	Mild and tangy.	More intensely sour and tangy.	Varies widely, from mild to very tart.
Usage	Ideal for baking, marinades, and dressings, but heating kills probiotics.	Excellent for smoothies and as a refreshing drink.	Can be eaten plain, with fruit, or used in sauces and dressings.

Conclusion

Buttermilk can certainly be a probiotic food, provided it is either the traditional, naturally fermented version or a modern cultured variety that specifies live and active cultures on the label. While the probiotic potency may be less than a product like kefir, it still offers valuable benefits for gut health and overall digestion. By being a discerning shopper and checking for the presence of live cultures, you can harness the digestive benefits of this traditional beverage. Adding buttermilk to your diet is a simple and delicious way to support a healthy gut microbiome, and it’s a versatile ingredient that can be enjoyed in many different forms.

Further Reading

For more information on probiotics and fermented foods, the National Center for Complementary and Integrative Health is an excellent resource for evidence-based research.

Frequently Asked Questions

What is the primary difference between traditional and cultured buttermilk?

Traditional buttermilk is the leftover liquid from churning butter and naturally contains live bacteria from the fermentation of cream. Cultured buttermilk, which is the kind most commonly sold, is made by adding a starter culture of lactic acid bacteria to pasteurized milk.

How can I tell if my store-bought buttermilk has probiotics?

To check for probiotics in store-bought buttermilk, look for specific wording on the label such as "live and active cultures." This indicates that beneficial bacteria are present in the final product.

Do cooking and baking with buttermilk destroy its probiotics?

Yes, high-temperature cooking and baking will destroy the live bacterial cultures in buttermilk. For probiotic benefits, buttermilk should be consumed raw, for example, in a smoothie or salad dressing.

Is buttermilk suitable for people with lactose intolerance?

Due to the fermentation process, buttermilk contains less lactose than regular milk, as the bacteria consume the lactose. This makes it easier for some people with lactose intolerance to digest, but individual tolerance levels can vary.

What are the health benefits of the probiotics in buttermilk?

The probiotics in buttermilk can help balance the gut microbiome, aid in digestion, improve nutrient absorption, and potentially support oral health by introducing beneficial bacteria to the system.

How does buttermilk compare to kefir regarding probiotic content?

While both are fermented dairy products with probiotics, kefir generally has a higher and more diverse range of probiotic bacteria and yeasts compared to cultured buttermilk.

Can I make my own probiotic-rich buttermilk at home?

Yes, you can make your own traditional-style buttermilk by culturing cream before churning butter. Alternatively, you can make cultured buttermilk at home by adding a starter culture to pasteurized milk and allowing it to ferment at room temperature.