What if I drink buttermilk every day?

November 26, 2025 •

4 min read

According to a study published in 2014, buttermilk consumption has been shown to reduce blood pressure in individuals with normal blood pressure. This raises the important question: what if I drink buttermilk every day? Exploring the daily habit of consuming buttermilk reveals a range of potential health effects, both positive and negative, that are vital for consumers to understand.

Quick Summary

This article explores the effects of drinking buttermilk every day, examining the potential benefits like improved digestion and bone health, as well as the risks, including high sodium content and lactose intolerance issues. It provides a balanced look at daily consumption of this probiotic-rich beverage.

Key Points

Enhanced Digestion: Buttermilk is a great source of probiotics that help regulate gut health and alleviate issues like bloating and indigestion.
Improved Bone Health: Daily consumption provides essential calcium and phosphorus, which are vital for maintaining strong bones and teeth.
Assists with Weight Management: As a low-calorie, low-fat beverage, buttermilk can promote satiety and reduce overall calorie intake.
Can Affect Blood Pressure: The high sodium content in some commercial buttermilk products could negatively impact those with high blood pressure.
May Trigger Allergies and Intolerance: Individuals with lactose intolerance or a milk allergy may experience digestive issues or allergic reactions from daily buttermilk consumption.
Requires Moderation: For best results, choose low-sodium options and consume buttermilk in moderation to avoid potential side effects.

Exploring the Daily Impact of Buttermilk

For centuries, buttermilk has been a staple in many cultures, particularly in India, Pakistan, and the Southern United States. While traditional buttermilk was the leftover liquid from churning butter, today's commercial version is typically 'cultured,' meaning beneficial bacteria are added to pasteurized milk. This process is what makes buttermilk a source of probiotics, vitamins, and minerals. But what happens when you incorporate it into your daily routine?

The Potential Upsides of Daily Buttermilk

Daily consumption of buttermilk offers several potential health benefits, primarily due to its nutritional content and probiotic nature.

Enhances Digestive Health: Buttermilk is rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. Regular intake can help maintain a balance of gut flora, which aids in digestion, reduces bloating and gas, and can help alleviate indigestion. The cooling effect of buttermilk is also traditionally used to soothe the stomach, especially after a spicy meal.
Supports Bone Health: A single cup of buttermilk is packed with calcium and phosphorus, two essential minerals for maintaining bone density and strength. Consuming it daily can help you meet your calcium requirements, potentially helping to prevent conditions like osteoporosis over the long term.
Promotes Weight Management: With its low-calorie and low-fat profile, especially compared to whole milk, buttermilk is a great addition to a weight-conscious diet. The protein content helps you feel fuller for longer, curbing cravings and potentially reducing overall calorie intake.
Boosts Immunity: The probiotics and lactic acid bacteria in buttermilk help to support a healthy gut, which is closely linked to immune function. Regular consumption may help strengthen the immune system and support the body's ability to fight off infections.
Lowers Cholesterol and Blood Pressure: Studies suggest that compounds in buttermilk, particularly sphingolipids found in the milk fat globule membrane (MFGM), can help lower total cholesterol and triglycerides by inhibiting cholesterol absorption. Furthermore, some research indicates that daily intake can modestly reduce blood pressure in individuals with normal blood pressure.

Potential Downsides and Risks

While beneficial for many, drinking buttermilk every day isn't without potential drawbacks, especially for certain individuals.

High Sodium Content: Many commercial buttermilk products contain significant amounts of added salt, sometimes between 300–500 mg per cup. This can be problematic for those with high blood pressure, kidney issues, or fluid retention.
Lactose Sensitivity: Buttermilk still contains lactose, and while the fermentation process breaks down some of it, it may still trigger digestive issues like bloating, gas, and cramps in people with lactose intolerance. Individuals with a full dairy allergy should avoid it entirely.
Aggravates Respiratory Issues: In some traditional medicinal systems, buttermilk is considered a 'cooling' food that is advised against during colds, coughs, or fever, as it is believed to worsen respiratory symptoms, particularly when consumed at night.
Acidity and Heartburn: For those prone to acid reflux, buttermilk's acidic nature can sometimes trigger heartburn symptoms, especially if consumed late in the evening.

Buttermilk vs. Milk vs. Yogurt

To understand buttermilk's place in a daily diet, comparing it with other common dairy products is useful. Here's a brief comparison:


Feature	Buttermilk (Cultured)	Milk (Low-fat)	Yogurt (Plain)
Fat & Calories	Lower in fat and calories compared to whole milk.	Higher in calories and fat than cultured buttermilk.	Typically lower in fat, but can vary widely (e.g., Greek yogurt).
Probiotics	Contains active probiotic cultures.	Does not contain live cultures unless fortified.	Excellent source of probiotics.
Digestibility	Often easier to digest for some with lactose sensitivity due to fermentation.	Contains higher lactose levels and can be harder for intolerant individuals to digest.	Lactic acid bacteria aid in lactose digestion.
Taste	Distinctly tangy and slightly thick.	Mild and creamy.	Can range from mild to very tart, depending on culture.
Best For	Cooking (tenderizing, baking), digestive aid beverage.	General consumption, cooking, fortification.	Richer protein source, meals, smoothies.

How to Incorporate Buttermilk Safely

If you decide to drink buttermilk every day, a few simple guidelines can help maximize benefits and minimize risks:

Choose Low-Sodium Versions: Check the nutritional label to find brands with less added salt, or opt for homemade buttermilk where you can control the sodium content completely.
Drink in Moderation: While it's generally low in calories, overconsumption of any beverage can add up. Stick to a reasonable serving size, like one cup per day.
Listen to Your Body: Pay attention to any adverse effects, such as digestive upset or acid reflux. If symptoms appear, it might be a sign that daily intake isn't right for you.
Consult a Professional: If you have existing conditions like kidney problems, high blood pressure, or are on medication, it's wise to speak with a healthcare provider before starting daily buttermilk consumption. The calcium and dairy content can interfere with certain medications.
Spices for Better Digestion: For those in India and Pakistan, buttermilk is often spiced with cumin, ginger, and mint, which enhances its digestive properties and flavor. A pinch of cumin powder, for example, can aid digestion further.

Conclusion

Drinking buttermilk every day offers compelling potential benefits for digestion, bone health, and weight management, largely due to its probiotic content and nutrient-rich profile. Its ability to lower cholesterol and blood pressure has also been noted in studies. However, potential drawbacks such as high sodium in commercial versions, digestive upset in lactose-sensitive individuals, and the risk of aggravating certain conditions should be considered. For most people, a daily glass of low-sodium buttermilk is a safe and healthy addition to a balanced diet, provided individual sensitivities are monitored. As with any significant dietary change, moderation is key, and consulting a healthcare professional is recommended for those with specific health concerns.

Frequently Asked Questions About Buttermilk

Frequently Asked Questions

Yes, drinking buttermilk every day can be beneficial for many people. It is a good source of probiotics, calcium, and B vitamins, which support digestion, bone health, and immunity. However, it's important to choose low-sodium options and be mindful of individual sensitivities like lactose intolerance.

Yes, buttermilk can be part of a weight-loss diet. It is low in fat and calories, while its protein content helps increase feelings of fullness, which can help reduce overall calorie consumption. Plain, unflavored buttermilk is the best choice for this purpose.

Buttermilk may cause bloating, gas, or diarrhea in individuals who are lactose intolerant, although the fermentation process reduces the lactose content compared to regular milk. For many with mild sensitivity, it may be easier to digest than other dairy products.

If you have high blood pressure, you should be cautious with daily buttermilk consumption. Many commercial buttermilks contain high amounts of sodium. While some studies show benefits for blood pressure, excessive sodium can be detrimental. Opt for low-sodium or homemade versions and consult a doctor.

For those with mild lactose sensitivity, buttermilk can be easier to digest than regular milk. The active cultures break down some of the lactose, and the probiotics promote a healthier digestive system. Ayurveda even suggests buttermilk is superior for digestion due to its cooling properties.

According to Ayurveda, drinking buttermilk post-lunch is ideal for digestion. Some sources also suggest drinking it on an empty stomach in the morning for hydration and to boost metabolism. It's best to avoid drinking it at night if you are prone to acidity or respiratory issues.

Buttermilk contains lactic acid, which is known for its exfoliating and brightening effects on the skin. Regular consumption, and even topical application, can help improve complexion, remove dead skin cells, and hydrate the skin.