Is Buttermilk Anti-Inflammatory? Separating Fact from Dairy Myths

November 10, 2025 •

4 min read

Recent scientific findings reveal that fermented dairy products, including buttermilk, may possess anti-inflammatory effects. This tangy beverage's impact on inflammation is tied to its probiotics and other bioactive compounds, but the potential risks for individuals with sensitivities must also be considered.

Quick Summary

Buttermilk, especially the cultured variety, contains probiotics and bioactive compounds that have been shown to help manage inflammation, particularly in the gut. While research is still emerging, the beverage's gut-friendly bacteria and other components may contribute to a healthier inflammatory response, though individual reactions to dairy can vary.

Key Points

Probiotics for Gut Health: Buttermilk is a source of probiotics that support a healthy gut microbiome, which is crucial for regulating the body's inflammatory response.
Supports Intestinal Barrier: The fermentation process in cultured buttermilk helps produce short-chain fatty acids (SCFAs), which strengthen the intestinal barrier and regulate immunity.
Bioactive Components: Components from the Milk Fat Globule Membrane (MFGM), such as phospholipids and sphingolipids, exhibit anti-inflammatory effects.
Oral Health Benefits: Studies have shown that buttermilk can reduce inflammation in oral epithelial cells and may aid in reducing the risk of periodontitis.
Cholesterol Regulation: Regular consumption may help lower cholesterol and triglyceride levels, which are linked to cardiovascular health and inflammation.
Individual Sensitivity is Key: While beneficial for many, buttermilk is still a dairy product and may not be suitable for individuals with severe milk allergies or significant lactose intolerance.
Check Labels for Cultured Varieties: To get the full anti-inflammatory benefits, opt for cultured buttermilk containing live bacteria cultures, as pasteurization can eliminate beneficial microbes.

Buttermilk: An Overview of the Fermented Dairy Product

Buttermilk is a fermented dairy beverage with a characteristic tangy flavor and thick texture. Historically, it was the liquid byproduct left over after churning butter from cultured cream. Modern, commercially produced buttermilk is typically made by adding beneficial lactic acid bacteria cultures to pasteurized low-fat or skim milk, a process that creates a product rich in probiotics. The fermentation process lowers the beverage's pH, which thickens the liquid and gives it its signature sour taste. The resulting product is also lower in lactose than regular milk, making it potentially more digestible for some individuals with mild lactose intolerance.

The Link Between Buttermilk and Inflammation

Mounting evidence suggests that buttermilk, particularly the cultured variety, can contribute to an anti-inflammatory effect in the body. The primary mechanism behind this is its rich probiotic content, which plays a crucial role in maintaining a healthy gut microbiome. A balanced gut microbiome is fundamental to a healthy immune response and can help regulate systemic inflammation. The gut is home to a significant portion of the body's immune system, and beneficial bacteria, like those found in buttermilk, support its function.

Research indicates that fermented dairy products increase the production of short-chain fatty acids (SCFAs) in the colon. These compounds are known to help stabilize blood glucose and insulin levels, regulate immunity, and strengthen the intestinal barrier, all of which are factors in controlling inflammation. Beyond probiotics, the Milk Fat Globule Membrane (MFGM) components in buttermilk, including phospholipids and sphingolipids, have also been shown to possess anti-inflammatory effects.

Scientific Evidence Supporting Buttermilk's Anti-Inflammatory Properties

Several studies and reviews have explored the anti-inflammatory potential of buttermilk and other fermented dairy products. For instance, a 2021 review in Gut Microbes highlighted how fermented dairy products increase SCFA production, which helps control inflammation. Another study in 2018 focused on the anti-inflammatory effects of milk and dairy products on oral cells, finding that buttermilk reduced the expression of inflammatory cytokines.

Oral Health: Fermented dairy products like buttermilk have been linked to a reduction in periodontitis, an inflammatory gum disease. Buttermilk may have anti-inflammatory effects on the skin cells lining the mouth, potentially helping those with oral inflammation due to conditions like Crohn's disease or certain therapies.
Cholesterol and Heart Health: Some bioactive peptides and phospholipids from the MFGM in buttermilk may help lower cholesterol and blood pressure, both of which can be markers for underlying inflammation. One study showed that daily consumption of buttermilk reduced total and LDL cholesterol levels.
Antioxidant Properties: Buttermilk contains antioxidants that help neutralize free radicals, which can contribute to cellular damage and inflammation. The presence of butyrophilin and other proteins provides an antioxidant effect that may protect against neurodegenerative diseases.

Buttermilk vs. Other Anti-Inflammatory Options

When comparing buttermilk to other anti-inflammatory foods, it is important to consider the overall diet. While buttermilk offers unique benefits, a holistic approach that includes various food sources is key. Here is a comparison of buttermilk with other anti-inflammatory choices:


Feature	Buttermilk	Yogurt (with live cultures)	Kefir	Fermented Vegetables (e.g., kimchi)
Probiotic Diversity	Good source, typically includes Lactococcus lactis and other lactic acid bacteria.	Excellent, often a wide variety of strains, including Lactobacillus and Bifidobacterium.	Superior, contains a more diverse range of bacteria and yeast.	Very diverse, contains a different set of bacteria (e.g., Leuconostoc, Lactobacillus).
Nutrient Profile	Rich in calcium, vitamin B12, and riboflavin.	High in protein, calcium, and B vitamins.	Rich in vitamin D, vitamin A, calcium, and B vitamins.	Good source of vitamin C, antioxidants, and fiber.
Digestibility	The fermentation process reduces lactose, making it easier to digest for many people with mild intolerance.	Similar to buttermilk, with reduced lactose due to fermentation.	Often easier to digest than yogurt due to a wider range of microorganisms.	Naturally lactose-free.
Flavor Profile	Tangy, slightly sour.	Tangy, mild to very tart depending on the variety.	Creamy, tangy, and slightly effervescent.	Sour, salty, and spicy.
Anti-Inflammatory Action	Via probiotics, SCFAs, and MFGM components.	Via probiotics, lower CRP and IL-6 levels reported in some studies.	Via bioactive compounds and probiotics.	Via probiotics, antioxidants, and fiber.

Potential Downsides and Considerations

While buttermilk has notable anti-inflammatory potential, it is not suitable for everyone. Individuals with a severe milk allergy should avoid buttermilk, as it is a dairy product. Additionally, while cultured buttermilk is lower in lactose, some people with significant lactose intolerance may still experience digestive issues. It is also important to note that buttermilk can be high in sodium, so those monitoring their salt intake should check labels carefully, as sodium content can vary significantly. For buttermilk's probiotic benefits, it is crucial to choose cultured, unpasteurized versions, as heat processing can destroy beneficial bacteria.

Conclusion: A Beneficial Part of a Balanced Diet

Buttermilk is a fermented dairy product with evidence supporting its anti-inflammatory effects, primarily driven by its probiotic content and beneficial MFGM components. It supports gut health, which in turn helps regulate the body's inflammatory response, potentially offering cardiovascular and oral health benefits. When considering its role in an anti-inflammatory diet, it is important to choose cultured varieties and be mindful of individual tolerances and potential risks, such as sodium content and lactose sensitivity. For those who tolerate it well, buttermilk can be a valuable addition to a diet focused on reducing chronic inflammation, but should be viewed as one component of a healthy, varied eating plan.

Frequently Asked Questions

Yes, buttermilk can be good for inflammation due to its high probiotic content and bioactive compounds. These components help support a healthy gut microbiome and may regulate the body's inflammatory response.

Yes, the probiotics and fermentation process in buttermilk help increase the production of short-chain fatty acids (SCFAs) in the colon. SCFAs strengthen the intestinal barrier, which is essential for controlling gut and systemic inflammation.

Research suggests that buttermilk and other fermented dairy products may have anti-inflammatory effects on the skin cells lining the mouth. This could be beneficial for those with oral inflammation, including conditions like periodontitis.

Yes, most commercially available buttermilk is cultured with added bacteria and is the source of the probiotic benefits. Traditional buttermilk, a leftover from churning butter, typically does not contain the same probiotic profile unless further fermented. Always choose cultured buttermilk for probiotic benefits.

For most people, buttermilk is safe, but it is a dairy product and should be avoided by those with a severe milk allergy. Individuals with significant lactose intolerance may still experience digestive issues despite the lower lactose content. Buttermilk can also be high in sodium, which should be considered for those managing blood pressure.

Both buttermilk and yogurt contain probiotics that support a healthy gut and immune system. Kefir, however, often contains a wider variety of probiotic strains than both buttermilk and yogurt, and may offer a greater diversity of gut support.

The MFGM components, which have anti-inflammatory effects, are present in buttermilk, but can be altered by processing. Cultured buttermilk, often made from low-fat or skim milk, still offers these benefits via its fermentation and bioactive compounds.

For maximum anti-inflammatory benefits, consume cultured buttermilk that contains live active cultures, as heat processing can destroy these beneficial bacteria. Drinking it as a beverage or using it in uncooked recipes like dressings is ideal.