Benefits Of Buttermilk For Health And Nutrition
Discover the health and nutritional benefits of buttermilk. A natural probiotic, it aids digestion, cools the body, boosts immunity, and supports overall gut health.
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Last updated on 14th Jul, 2025
Introduction
Buttermilk is a refreshing, nutritious drink that has been enjoyed for centuries in many cultures. It’s not only delicious but also packed with health benefits that can improve digestion, boost immunity, and support overall well-being. Whether you drink it plain, spiced, or blended with herbs, buttermilk is a fantastic addition to a healthy diet.
In this article, we’ll explore the many benefits of buttermilk, how it helps your body, and easy ways to include it in your daily routine.
Nutritional Value of Buttermilk
Buttermilk is low in fat and calories but high in essential nutrients. A 1-cup (240 ml) serving provides:
Calories: 98
Protein: 8 grams
Calcium: 28% of the Daily Value (DV)
Vitamin B12: 22% of the DV
Riboflavin (B2): 29% of the DV
Phosphorus: 22% of the DV
Potassium: 10% of the DV
It also contains probiotics (good bacteria) that support gut health.
Top Health Benefits of Buttermilk
Here are some of the health benefits of buttermilk:
1. Aids Digestion and Gut Health
Buttermilk is rich in probiotics, which help maintain a healthy balance of gut bacteria. This can:
Improve digestion
Reduce bloating and gas
Prevent constipation
Help with irritable bowel syndrome (IBS)
Drinking buttermilk after meals can soothe an upset stomach and promote better nutrient absorption.
Consult Top Nutritionists
2. Strengthens Bones and Teeth
Buttermilk is an excellent source of calcium and phosphorus, both essential for strong bones and teeth. Regular consumption can help prevent osteoporosis and maintain dental health.
3. Boosts Immunity
The probiotics, vitamins (especially B12 and riboflavin), and minerals in buttermilk strengthen the immune system. A healthy gut also plays a key role in fighting infections.
4. Helps in Weight Management
Buttermilk is low in calories and fat but keeps you full due to its protein content. Replacing high-calorie drinks with buttermilk can help in weight loss by reducing unnecessary calorie intake.
5. Hydrates and Cools the Body
Buttermilk is a great summer drink as it helps:
Replenish lost fluids
Prevent dehydration
Cool the body naturally
Adding a pinch of salt, cumin, or mint enhances its hydrating effects.
6. Regulates Blood Pressure
Buttermilk contains potassium, which helps balance sodium levels in the body. This can help lower high blood pressure and reduce the risk of heart disease.
7. Good for Skin and Hair
The lactic acid in buttermilk acts as a natural exfoliant, improving skin texture. It also provides essential nutrients that promote healthy hair growth.
How to Include Buttermilk in Your Diet?
Buttermilk is versatile and can be consumed in many ways:
Plain Spiced Buttermilk: Mix buttermilk with roasted cumin powder, black salt, and mint.
Smoothies: Blend with fruits like mango or banana for a healthy drink.
Marinades: Use buttermilk to tenderise meat before cooking.
Salad Dressings: Replace mayonnaise or cream with buttermilk for a lighter option.
Baking: Use in pancakes, biscuits, or cakes for a soft texture.
Who Should Avoid Buttermilk?
While buttermilk is generally safe, some people should consume it cautiously:
Lactose Intolerant Individuals: Though buttermilk has less lactose than milk, some may still experience discomfort.
Those with Acid Reflux: The tangy taste might trigger acidity in some cases.
People with Dairy Allergies: Avoid if allergic to milk proteins.
If you have any concerns, consult a doctor before adding buttermilk to your diet.
Conclusion
Buttermilk is a powerhouse of nutrition, offering benefits for digestion, immunity, bone health, and more. Its cooling properties make it an ideal summer drink, while its probiotics support gut health year-round.
If you’re looking for personalised dietary advice or have digestive concerns, consider consulting a nutritionist. You can easily book an online consultation with Apollo 24|7 to get expert guidance tailored to your needs.
So, why not pour yourself a glass of buttermilk today and enjoy its many health benefits? Would you like to speak to a nutritionist about your diet?
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
