Can You Drink Buttermilk Every Day? Benefits, Risks & Right Amount
Chaas. Taak. Buttermilk. Call it what you want, every Indian household has a name for it, and every Indian dadi has a reason to push a glass into your hands after lunch.
But here's the real question most of us never stop to ask: Can you drink buttermilk every day, or is it one of those "good in moderation" things that we've been overdoing without realising?
Let's settle this, once and for all.
What Is Buttermilk, Really?
Contrary to what the name sounds like, traditional Indian chaas is not heavy or buttery. It is the liquid that remains after churning curd to extract butter. It is light, mildly tangy, packed with probiotics, and genuinely one of the most underrated health drinks in Indian kitchens.
The buttermilk you get at a roadside dhaba and the one your grandmother made at home are two different things from what is sold in most tetra packs today. Real, traditionally made buttermilk, like Truly Desi's A2 Buttermilk, hand-churned from the milk of indigenous Gir cows, carries live microbial cultures, no artificial flavours, no preservatives, and a natural tang that mass-produced versions simply cannot match.
Buttermilk Nutrition Facts: What's Actually in Your Glass?
Before we talk benefits, let's talk numbers. Most people drink chaas purely on instinct, "it feels light, it must be good." But the actual nutritional profile of buttermilk is what makes it genuinely worth drinking every single day.
Scale used: Label is per 100 ml
| Nutrient | Per 100g (Label) |
|---|---|
| Energy | 18 kcal |
| Total Fat | 1.0 g |
| Saturated Fat | 0.6 g |
| Trans Fat | 0 g |
| Cholesterol | 2 mg |
| Carbohydrates | 1.4 g |
| Added Sugars | 0 |
| Protein | 0.7 g |
| Sodium | 285 mg |
| Calcium | 35 mg |
Daily Buttermilk Consumption Benefits: What Actually Happens to Your Body
If you start drinking one glass of chaas every day, here is what your body experiences over time:
1. Your Gut Gets Happier
Buttermilk is rich in probiotics, which balance your gut. Regular daily buttermilk consumption benefits your digestion by reducing bloating, easing constipation, and calming an irritated stomach lining. It is essentially a natural gut reset in a glass.
2. Acidity and Heartburn Reduce
Chaas after meals benefits people who suffer from frequent acidity. The lactic acid in buttermilk acts as a natural antacid, coating the stomach lining and neutralising excess acid. Unlike antacid tablets, it works gently and comes with zero side effects.
3. Your Body Stays Cool
This is why every Indian mother reaches for chaas in summer. Buttermilk has a natural cooling effect on the body; it lowers internal body heat, hydrates effectively, and is particularly helpful during hot, humid Indian summers or after heavy, spicy meals.
4. Bone Health Improves
Buttermilk is a good source of calcium and vitamin B12, both essential for bone density. It is also lower in fat than full milk, making it a smarter daily choice for those who want the calcium without the calories.
5. Weight Management Gets Easier
Low in calories, high in protein, and filling enough to curb unnecessary snacking, chaas is one of the most underrated tools for weight management. It gives you a feeling of satiety without loading you up.
How Much Chaas Per Day Is the Right Amount?
This is where most people go wrong; they either drink too little to see benefits or overdo it, thinking more is always better. According to Healthians, the appropriate daily intake of buttermilk is outlined below.
| Who You Are | Recommended Daily Amount |
|---|---|
| Healthy adult | 1–2 glasses (200–400 ml) |
| Person with acidity/IBS | 1 glass after meals |
| Children (above 5 years) | 1 small glass (150 ml) |
| Elderly | 1 glass, preferably at lunch |
The sweet spot for most adults is 1 large glass (around 250–300 ml) after lunch. This is also when your digestive system is most active and when buttermilk does its best work.
Best Time to Drink Chaas: Morning, Afternoon, or Night?
Timing matters more than most people think.
- After lunch → Best time. The best time to drink chaas is right after your afternoon meal. It aids digestion, prevents post-lunch sluggishness, and keeps acidity at bay.
- Mid-morning → Good. If you skip breakfast and feel hungry by 11 AM, a glass of chaas keeps hunger manageable without overloading your system.
- Before bed → Avoid. Ayurveda has always cautioned against drinking chaas at night. It can cause congestion, heaviness, and disrupt sleep for those who are sensitive.
- On an empty stomach → Proceed with caution. Some people do fine. Others find it too acidic first thing in the morning. Know your body.
Are There Any Risks to Drinking Buttermilk Every Day?
Yes, and ignoring them would be dishonest. According to Healthline:
- High sodium intake: Salted chaas, especially store-bought varieties, can be high in sodium. If you have blood pressure issues, check the salt content before making it a daily habit.
- Lactose sensitivity: Even though buttermilk is generally easier to digest than regular milk due to fermentation, those with severe lactose intolerance should still go slow.
- Kidney patients: Buttermilk contains potassium and phosphorus. People with chronic kidney disease should consult their doctor before making it a daily habit.
- Overindulgence: Drinking 3–4 glasses a day, thinking it is harmless, is a mistake. Stick to the recommended amounts above.
For the majority of healthy Indians, daily consumption is completely safe and actively beneficial.
Why the Quality of Your Buttermilk Matters Enormously
Here is what nobody talks about: not all buttermilk is the same.
Packaged buttermilk loaded with stabilisers and processed at high heat loses most of its probiotic value by the time it reaches you. You are essentially drinking a tangy, salty liquid with very few of the actual health benefits.
Truly Desi's A2 Gir Cow Buttermilk is different. It is:
- Made from the milk of indigenous Gir cows, which produce A2 beta-casein protein, naturally easier to digest and gentler on the gut
- Hand-churned using traditional methods, which preserves the live probiotic cultures
- Seasoned with Himalayan Pink Rock Salt
- Free from preservatives, additives, and artificial flavours
- Farm-to-bottle, made fresh, because the shelf life of real buttermilk should be short, not extended with chemicals
This is what traditional Indian chaas is supposed to taste and feel like. If your buttermilk does not make you feel lighter after a meal, you are probably drinking the wrong kind.
Quick Chaas Hacks for Maximum Benefits
- Add a pinch of roasted jeera powder → boosts digestion
- Stir in fresh ginger and curry leaves → great for gut immunity
- Mix in a little hing (asafoetida) → relieves bloating instantly
- Skip sugar entirely → it works against the probiotic action
Final Verdict: Can You Drink Buttermilk Every Day?
Yes. Absolutely. Without guilt.
One glass of good quality chaas after your afternoon meal is one of the easiest, most desi, and most effective health habits you can build. It supports your gut, cools your body, fights acidity, helps manage weight, and gives your bones what they need, all in a single glass.
Just make sure you are drinking real buttermilk, naturally fermented, made from quality milk, free from preservatives. That is the difference between a health drink and just a flavoured drink.
If you are in Pune or Mumbai and want to experience what traditional A2 chaas actually tastes like, try Truly Desi's A2 Gir Cow Buttermilk. Made the way it has always been made, with honest milk, live cultures, and absolutely nothing extra.
Your gut will thank you.
Frequently Asked Questions
1. Can you drink buttermilk every day without any side effects?
Yes, for most healthy adults, drinking one glass of chaas every day is completely safe and beneficial. The only people who should be cautious are those with high blood pressure, severe lactose intolerance, or kidney disease.
2. What is the best time to drink chaas, before or after meals?
After meals, specifically after lunch. This is the single best time to drink chaas because it activates digestive enzymes, reduces heaviness, fights acidity, and cools the body.
3. How much chaas per day is too much?
One to two glasses a day (200–400 ml) is the ideal range for adults. Beyond that, sodium intake increases and some people may experience bloating.
4. Is buttermilk good for acidity and gas?
Absolutely. The lactic acid in buttermilk neutralises excess stomach acid naturally and helps relieve acidity, gas, and heartburn. Adding hing or roasted jeera powder enhances these benefits.
5. Is Truly Desi A2 Buttermilk different from regular packaged buttermilk?
Yes. Most packaged buttermilk is heat-processed and may contain stabilisers and preservatives. Truly Desi's A2 Buttermilk is hand-churned from indigenous Gir cow milk, naturally fermented, and contains no preservatives or artificial ingredients.
