10 Health Benefits of Drinking Buttermilk

Buttermilk

Buttermilk is a humble, tangy drink which helps to hydrates, supports digestion, nourishes with vitamins and minerals, cools your body, helps with cholesterol, blood pressure, immunity, and even weight management or heartburn. Just enjoy it in moderation and listen to your body. In India Buttermilk also called as Chaas. It refreshes your body , specially in a sweaty summer. Let’s explore the ten wonderful reasons to drink it.

1.Cool The Body :

Buttermilk helps as a Natural Heat-Buster. When the temperatures become high, buttermilk brings instant cool relief to the body. Its natural acidity creates a gentle, cooling sensation. Drinking buttermilk in hot weather or after enjoying spicy meals not only makes cool in the body, but it also helps calm the burning sensation of spices, prevents dehydration, and keeps your stomach light. Many people even pair buttermilk with their lunch during summers to feel refreshed and avoid post-meal sluggishness. The benefit of drinking buttermilk is also mentioned in the Metropolis India Lab blog post.

2. Buttermilk Keeps Hydrated

Due to high water content and electrolytes and potassium , buttermilk is an excellent hydrate drink. It’s perfect for replenishing fluids after sweating, whether from the sun or from a good workout.

3. Good for Our Digestive System

Buttermilk is supporting smooth digestion which keeps the gut in balance. Its natural probiotics encourage the growth of good bacteria in the intestines, which helps in breaking down food more efficiently and absorbing nutrients better. Drinking buttermilk regularly can calm common digestive troubles such as bloating, gas, or indigestion, thanks to its light texture and soothing properties. The lactic acid in buttermilk also prevents harmful bacteria from growing in the stomach , reducing the chances of infections and stomach upsets. Whether enjoyed plain or spiced with herbs like ginger, cumin, or coriander, buttermilk acts as a gentle digestive aid that not only cools the system but also keeps your gut healthy and active.As per the research by Metropolis India LabHealthline ,it is more beneficial with mild lactose intolerance.

4. Packed With Nutrients

Buttermilk is like the fuel of the Body. Simply,Just one cup of cultured buttermilk gives you a good dose of:

• Calcium (for bones and teeth),
• Protein (for muscles),
• Riboflavin and vitamin B12 (for energy and metabolism)

Nutrients found in one glass of buttermilk (250ml.)

Calories: ~98 kcal

Protein: ~8–9 g

Fat: ~2 g (mostly healthy milk fat)

Carbohydrates: ~12 g

Vitamin A: ~300 IU (good for vision and skin)

Vitamin D: Varies (often fortified, supports bone health)

Vitamin B12: ~0.9 mcg (important for nerves and red blood cells)

Riboflavin (B2): ~0.4 mg (helps in energy production)

Calcium: ~284 mg (about 28% of daily requirement, strengthens bones & teeth)

Phosphorus: ~220 mg (supports bone & energy metabolism)

Potassium: ~370 mg (helps regulate blood pressure)

Magnesium: ~27 mg (good for muscles and nerves)

Sodium: ~120 mg

5. Good for Bones & Teeth

Buttermilk plays a wonderful role in keeping your teeth and bones strong. It is naturally rich in calcium, which is the main building block for bone density and enamel strength. Along with calcium, it also contains phosphorus, a mineral that works hand in hand with calcium to make bones harder and more resilient. In some cases, buttermilk may also provide vitamin K2, which is important for guiding calcium into the bones and teeth instead of letting it settle in the wrong places, like arteries. Beyond these, the protein and probiotics in buttermilk further support bone health by improving nutrient absorption and maintaining a healthy gut, which helps your body use calcium more effectively. Regular consumption of buttermilk can therefore contribute to reducing the risk of osteoporosis, tooth decay, and weak gums, keeping your overall skeletal system healthier for the long run.

6. Reduce Blood Pressure

Buttermilk is often considered one of the best drinks for keeping your heart healthy. It is naturally low in fat and calories while still being rich in essential nutrients, making it a light and heart-friendly choice. Some research suggests that drinking buttermilk regularly may help in gently lowering blood pressure, thanks to its good balance of potassium, calcium, and magnesium—minerals that play an important role in regulating blood pressure and improving blood vessel function. The probiotics in buttermilk also support cholesterol management by reducing bad LDL cholesterol levels and boosting the good HDL cholesterol. Together, these benefits make buttermilk not just refreshing, but also a simple and natural way to give long-term support to your cardiovascular health.

7. Help to Lower Cholesterol Levels

Buttermilk lowers the Cholesterol level. It contains rich in sphingolipids (found in the milk fat globule membrane) which reduce cholesterol absorption. In an article published in Healthline & WebMD and in the study it found that buttermilk lowered cholesterol and triglycerides by a few percent.

8. Immunity Booster

Buttermilk is also known as a natural boost to your immune system. A large part of our immunity is linked to the gut, and buttermilk plays a direct role in keeping it healthy. The live cultures and probiotics in buttermilk help balance the gut flora which is the community of good bacteria that protects against harmful germs. When your gut stays balanced, your body is better prepared to fight off infections, allergies, and even common colds. Along with this, buttermilk provides important nutrients like vitamin B12, riboflavin, and lactic acid, which support overall metabolism and strengthen the body’s defense system. Drinking a glass of buttermilk regularly not only keeps digestion smooth but also builds up your inner shield of immunity in a natural, refreshing way.

9. Helps in Weight Loss

Buttermilk is a light and satisfying drink, making it one of the best natural choices for weight loss. A single cup of buttermilk contains only about 98 calories, which is far lower than most sugary or carbonated drinks. Despite being low in calories, it is rich in protein, which helps you feel fuller for longer and reduces the urge to snack between meals. The high water content and natural thickness of buttermilk also add volume, keeping you hydrated while giving a sense of satiety without overloading on calories. In addition, the probiotics in buttermilk aid digestion and improve metabolism, which supports healthy weight management. Replacing heavy, high-calorie beverages with a glass of chilled buttermilk can therefore be a simple, refreshing, and effective step towards achieving your weight loss goals.

10. Treat Acidity

Buttermilk is naturally mild on the stomach, making it a gentle remedy when acidity or heartburn strikes. Its cool, alkaline nature helps neutralize excess stomach acid, providing quick relief from burning sensations and irritation. The lactic acid in buttermilk, though mild, actually supports better digestion by breaking down food smoothly, while the probiotics balance the gut bacteria to prevent further discomfort. Unlike carbonated or caffeinated drinks which are worsen acidity, a glass of chilled buttermilk calms the digestive tract and leaves a soothing effect. Many people also find that adding a pinch of roasted cumin or fresh mint to buttermilk enhances its ability to settle the stomach and ease bloating, making it a simple yet effective natural solution for digestive comfort.

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