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What Buttermilk Is and Why People Use It for Health

Buttermilk is a dairy product that has been used in cooking and traditional medicine for centuries. Traditional buttermilk is the liquid left over after churning butter from cream, though most store-bought buttermilk today is made by adding bacterial cultures to regular milk. The result is a tangy, slightly thick beverage that tastes similar to yogurt.

Many people consume buttermilk because it contains beneficial bacteria called probiotics, particularly lactic acid bacteria. These microorganisms are similar to the beneficial bacteria naturally found in the human digestive system. Research published in the Journal of Dairy Science has shown that certain strains of these bacteria may support digestive health. Additionally, buttermilk contains lactose in lower amounts than regular milk because the fermentation process breaks down much of this sugar, making it easier for some people to digest.

Buttermilk also provides nutrients including calcium, phosphorus, and B vitamins. A one-cup serving of low-fat buttermilk contains approximately 98 calories, 8 grams of protein, 2.2 grams of fat, and about 11-12 grams of carbohydrates. The calcium content is particularly notable—one cup provides roughly 280 milligrams of calcium, which is about 22 percent of the daily recommended amount for adults.

People use buttermilk for different reasons. Some drink it as a beverage, while others use it in cooking and baking. Traditional Ayurvedic medicine and some folk health traditions have long recommended buttermilk for digestive support. In Middle Eastern and South Asian cuisines, buttermilk has been a dietary staple for thousands of years. Modern interest in gut health and probiotics has renewed attention to buttermilk as part of a balanced diet.

Practical takeaway: Understanding what buttermilk contains helps you decide whether it might fit into your current diet and health routine. Consider keeping a simple food diary for a week to notice how different foods affect your digestion, then explore whether buttermilk might be worth trying.

Potential Digestive Health Benefits Based on Current Research

The digestive system depends on a delicate balance of bacteria, enzymes, and other microorganisms. When this balance becomes disrupted—sometimes called dysbiosis—people may experience bloating, irregular digestion, or other discomfort. Buttermilk contains live bacterial cultures that some research suggests may help restore this balance.

A study published in the International Journal of Food Microbiology examined how lactic acid bacteria found in fermented dairy products affect gut health. The researchers found that these bacteria could survive stomach acid and reach the colon, where they may interact with existing gut bacteria. However, the researchers also noted that effects vary significantly between individuals and depend on the specific bacterial strains present, the person's existing gut bacteria composition, and overall diet.

The connection between probiotics and digestive health has been studied for decades. According to the National Institutes of Health, probiotics may help with:

• Occasional bloating or gas by improving how food moves through the digestive tract
• Digestive discomfort related to travel or dietary changes
• General digestive regularity in some people
• Recovery of gut bacteria after certain medications

It is important to note that buttermilk is not a treatment for digestive disorders. People with conditions like irritable bowel syndrome, Crohn's disease, or other gastrointestinal disorders should work with their healthcare provider about dietary choices. Some people with lactose sensitivity may still have difficulty with buttermilk, even though it contains less lactose than milk, and should speak with a doctor before adding it to their diet.

The amount of live bacteria in store-bought buttermilk varies considerably. Heat processing and shelf life affect bacterial counts, so homemade or freshly made buttermilk may contain more active cultures. Additionally, the effectiveness of probiotics depends partly on how much the person consumes and how regularly they consume it.

Practical takeaway: If you want to explore buttermilk for digestive reasons, start with small amounts—perhaps 4 to 8 ounces daily—and observe how your body responds over two to three weeks. Keep notes on any changes in how you feel. This personal observation is more useful than general information because everyone's digestive system is unique.

Nutritional Content and How It Compares to Other Dairy Options

Buttermilk offers a specific nutritional profile that differs from milk, yogurt, and other fermented dairy products. Understanding these differences helps you choose which dairy products might work best for your diet.

Compared to whole milk, buttermilk (typically the low-fat variety available in stores) contains significantly less fat while maintaining similar protein and calcium levels. A one-cup serving of low-fat buttermilk contains about 2.2 grams of fat versus 8 grams in whole milk. Both contain similar amounts of calcium—around 280 milligrams per cup. However, buttermilk contains slightly more carbohydrates because of the added bacterial cultures used in fermentation.

Greek yogurt and buttermilk offer different nutritional profiles. Greek yogurt contains nearly double the protein of buttermilk—about 15-20 grams per cup compared to 8 grams in buttermilk. However, some Greek yogurts contain added sugars. Traditional buttermilk typically contains no added sugar and only the natural lactose present in milk. Kefir, another fermented dairy option, contains even more probiotic strains than buttermilk but also has a thinner consistency.

The vitamin content of buttermilk includes B vitamins such as B12 and riboflavin, which support energy metabolism. One cup of buttermilk provides approximately 0.34 milligrams of riboflavin (about 20 percent of the daily recommended amount) and 0.37 micrograms of B12 (about 6 percent of the daily recommended amount). These vitamins are particularly important for people following plant-based diets who may not get these nutrients from other sources.

Buttermilk also contains potassium, with about 185 milligrams per cup. While this is lower than some other foods, it contributes to daily potassium intake, which supports heart and muscle function. People taking certain medications that affect potassium levels should discuss dairy consumption with their healthcare provider.

Practical takeaway: Create a simple comparison chart of your preferred dairy products and their nutritional values using labels or USDA nutrition data. This makes it easier to see which products offer the nutrients most important to you, whether that is protein, calcium, probiotics, or lower fat content.

Different Types of Buttermilk and What You Should Know About Each

Not all buttermilk products are the same. Understanding the differences helps you choose the type that matches your health goals and dietary needs.

Traditional buttermilk is the byproduct of butter-making. When cream is churned, the fat solids separate and form butter, leaving behind the thin, slightly sour liquid. This true buttermilk contains naturally occurring lactic acid bacteria from the cream. However, traditional buttermilk is rarely available in regular grocery stores in the United States. It was more common before industrial butter production became standard.

Cultured buttermilk is what most people buy in stores today. Manufacturers create this by adding specific bacterial cultures—typically Lactobacillus lactis and Lactobacillus cremoris—to regular low-fat or skim milk. The bacteria ferment the milk sugar (lactose) and create lactic acid, which gives buttermilk its characteristic tangy taste and thick texture. Cultured buttermilk is more consistent in flavor and probiotic content than traditional buttermilk, making it easier for researchers to study its effects.

Some buttermilk products are pasteurized after fermentation, which kills the beneficial bacteria. Other brands use gentler processing methods that preserve more of the live cultures. The label usually indicates whether the product contains "live and active cultures." Checking the ingredient list and looking for terms like "contains active cultures" helps you identify products with living probiotics. The number of live bacteria varies by brand and can range from hundreds of thousands to billions per serving.

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