Is it healthy to drink laban every day?

November 20, 2025 •

4 min read

Laban, a fermented milk drink popular in the Middle East, is celebrated for its health benefits, including boosting the immune system and aiding digestion. But is it healthy to drink laban every day, and is there a limit to how much you should consume? This guide explores the nutritional profile, daily advantages, and potential drawbacks of incorporating laban into your regular diet.

Quick Summary

The daily consumption of laban offers numerous benefits, from enhancing gut health with probiotics to providing essential nutrients like calcium and protein. However, potential risks exist, such as high sodium or sugar content depending on the type, which should be considered when drinking it regularly. Balancing intake and choosing plain varieties are key.

Key Points

Supports Gut Health: Laban is rich in probiotics that enhance the gut microbiome and aid digestion.
Rich in Nutrients: Daily intake provides essential calcium, protein, and vitamins for strong bones and overall health.
Potential Risks from Additives: Flavored laban often contains excessive sugar, and salted versions can have high sodium, so plain versions are recommended.
Aids Hydration: With its high water and electrolyte content, laban is an effective and traditional way to stay hydrated.
Manage Portion Sizes: To avoid excess calories and sodium, it's wise to monitor portion sizes, especially with full-fat or sweetened products.
Benefits Diabetics (with caution): Unsweetened, low-fat laban with probiotics may help manage blood sugar, but careful label-reading is essential.
Easier to Digest: The fermentation process breaks down lactose, making laban a better option for some with lactose intolerance.

What is Laban? A Fermented Dairy Staple

Laban is a traditional fermented milk beverage with deep cultural roots across the Middle East and North Africa. While it resembles yogurt, it has a thinner, more drinkable consistency and a distinctly tangy, sweet flavor. It is made by fermenting milk—which can come from cows, goats, sheep, or camels—with specific bacterial cultures, resulting in a liquid rich in beneficial probiotics. The preparation method can vary by region, with some areas referring to it as a form of buttermilk and others as a type of liquid yogurt. In hot climates, it is traditionally consumed to help cool the body and promote hydration due to its high water and electrolyte content.

The Health Benefits of Daily Laban Consumption

Drinking laban every day can offer several advantages for your overall health. Many of these benefits stem from the fermentation process and the nutrients it contains.

Improved Digestive Health

Probiotics: Laban is a potent source of probiotics, the beneficial bacteria that support a healthy gut microbiome. A balanced gut flora is crucial for proper digestion and can help prevent issues like bloating and diarrhea.
Easier Digestion: The fermentation process naturally breaks down lactose, the sugar in milk, making laban easier to digest for individuals with lactose intolerance compared to regular milk.

Stronger Bones and Muscles

Rich in Calcium and Vitamin D: Laban is an excellent source of calcium, vital for maintaining strong bones and teeth. Many commercial varieties are also fortified with Vitamin D, which is essential for calcium absorption.
Protein Content: The high protein content in laban contributes to muscle strength and growth, making it a great addition for active individuals.

Support for the Immune System

Gut-Immunity Connection: Since a large portion of the immune system is located in the gut, the probiotics in laban help fortify your body's defenses against pathogens.
Anti-inflammatory Effects: Studies suggest that probiotics in fermented dairy products can help reduce systemic inflammation, which can contribute to chronic diseases.

Heart Health and Weight Management

Blood Pressure Regulation: Laban contains key minerals like potassium and calcium that are associated with healthy blood pressure levels.
Aids in Satiety: The protein and fluid content can promote feelings of fullness, which may assist in managing appetite and weight.

Potential Risks of Daily Laban Consumption

While generally healthy, daily intake of laban comes with some considerations. The potential downsides are often tied to the specific type of laban consumed and individual health factors.

Excessive Sugar and Sodium

Added Sugars: Many flavored laban products contain high amounts of added sugars to enhance taste. Consuming these regularly can lead to weight gain, blood sugar spikes, and an increased risk of type 2 diabetes. Always check the nutrition label for sugar content.
Sodium: Plain laban can be salty, and overconsumption, particularly of salted varieties, can increase your sodium intake, which is a risk factor for high blood pressure.

Calorie and Fat Content

Whole-Milk Varieties: Full-fat laban is higher in calories and saturated fat. While moderate amounts are fine, excessive daily intake could contribute to weight gain. Consider low-fat or skimmed versions as an alternative.

Impact on Certain Health Conditions

Kidney Stones: High daily calcium intake from overconsumption of dairy products has been linked to an increased risk of kidney stones in susceptible individuals.
Dairy Allergies: People with a milk allergy should avoid laban, as it can trigger severe reactions.

Laban vs. Buttermilk: A Quick Comparison

While the terms are sometimes used interchangeably depending on the region, there are key differences between laban and western-style buttermilk. Understanding these can help you make an informed choice.


Feature	Laban (Middle Eastern)	Buttermilk (Western)
Origin	Traditional fermented milk drink from the Middle East and North Africa.	Refers to liquid left after churning butter (traditional) or fermented milk (cultured).
Consistency	Thinner and more drinkable, like a liquid yogurt.	Varies; traditional is thin and watery, while cultured is thicker.
Flavor	Tangy, slightly sweet, and often consumed plain or salted.	Varies; traditional is slightly acidic, cultured is distinctly tart.
Uses	Drunk as a beverage, used in cooking, marinades, and dressings.	Used primarily in baking to create tender, moist goods; cultured is most common.

How to Incorporate Laban Healthily

To reap the most benefits from laban while minimizing risks, consider these tips for healthy daily consumption:

Opt for Plain, Unsweetened Laban: Choose varieties with no added sugars or flavors to control your sugar intake.
Monitor Portion Sizes: A standard serving size is typically 1 cup (240 ml). Sticking to this can help you manage calorie, fat, and sodium intake.
Use it as a Meal Component: Enjoy laban as a side drink with meals, as a base for smoothies with fruits, or as a healthy, refreshing snack.
Balance your Diet: Make sure laban complements a varied diet rich in other nutrients. Don't rely solely on it for nutrition.
Watch the Sodium: If you have high blood pressure, select low-sodium versions and avoid adding extra salt.

Conclusion

Drinking laban every day can be a healthy practice, providing a rich source of probiotics, calcium, and protein, all of which support gut health, strong bones, and immune function. However, the healthiness of your daily laban depends heavily on the specific product you choose. Opting for plain, unsweetened varieties and monitoring your portion sizes are crucial for avoiding excess sugar, sodium, and calories. For most people, consuming laban in moderation as part of a balanced diet offers a refreshing and nutritious way to support their overall well-being.

How Laban Benefits Diabetics

Research indicates that fermented dairy products like laban may offer specific benefits for those with type 2 diabetes by improving blood glucose control and reducing inflammation. Probiotics can also enhance gut bacteria, which plays a role in glucose regulation. The key is to choose low-fat, unsweetened laban and practice mindful consumption to avoid blood sugar spikes.

Outbound Resource

For more detailed nutritional comparisons of dairy products, including laban, you can visit a reliable nutrition database like Nutritionix.

Frequently Asked Questions

No, while both are fermented milk products, laban is typically a thinner, more drinkable liquid yogurt, whereas buttermilk can be the watery liquid left after churning butter or a thicker, cultured product used mostly in baking.

The sugar content in laban depends on the variety. Plain laban has natural sugars from milk, while flavored versions often contain significant amounts of added sugars. It is important to check the nutrition label.

Yes, it can. The protein and fluid in low-fat or skimmed laban can increase feelings of fullness, which helps with appetite control and may aid in weight management. However, this depends on calorie control and portion size.

Laban is often easier to digest than regular milk for people with lactose intolerance because the fermentation process breaks down much of the lactose. However, tolerance varies by individual.

Yes, excessive consumption of laban, especially sweetened or high-sodium varieties, could lead to issues such as high sugar or sodium intake, weight gain, or nutrient imbalance. Moderation is key.

Look for plain, unsweetened, and low-fat or skimmed versions of laban. Always read the nutrition label to check for hidden sugars and sodium content.

You can drink laban at any time. It is traditionally enjoyed during meals for digestion, but it also works as a refreshing mid-day or on-the-go snack.

Yes, in addition to boosting digestive health, laban's nutrients like calcium, protein, and vitamins support bone strength, muscle health, and the immune system.