Butter milk (1 piece)

Choose plain, unsweetened buttermilk; avoid flavored, fruit-added, or sweetened versions, and check the label for added sugars.

Reduce the serving size (for example, start with ½ cup) and drink it slowly rather than having a large glass at once.

Have buttermilk with a protein- and fat-containing food such as eggs, plain Greek yogurt, cheese, or a small handful of almonds or walnuts.

Pair it with high-fiber, non-starchy vegetables such as cucumber, tomato, spinach, or broccoli instead of bread, crackers, rice, or sweet foods.

Avoid drinking buttermilk on an empty stomach; include it as part of a balanced meal.

Take a 10–20 minute easy walk after consuming it, if this is safe and appropriate for you.