Table of ContentsView AllTable of ContentsWhat Is Kefir?BenefitsKefir vs. YogurtSide EffectsRecipeTips for Consuming
Table of ContentsView All
View All
Table of Contents
What Is Kefir?
Benefits
Kefir vs. Yogurt
Side Effects
Recipe
Tips for Consuming
The potential benefits ofkefirinclude improving gut health, fighting infections, regulating blood sugar, lowering cholesterol, and more.
Traditionally, kefir is a fermented milk drink made from cow’s milk that looks like a thinyogurt. It can also be made from non-dairy sources.
This article discusses the potential benefits of consuming kefir, how to make it, and who may want to avoid it in their diet.
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Health Benefits of Fermented Foods
Kefir is traditionally made using cow’s milk which naturally contains lactose, a milk sugar many people areintolerantorsensitiveto. While fermentation reduces some lactose in the end product, this doesn’t make kefir a lactose-free beverage.
Kefir can also be made with milk from goat, sheep, camel, or buffalo, as well as non-dairy sources, such as plant-based milk, fruit juices, or water.When kefir is made with non-dairy milk or water, it is lactose-free.
Benefits of Kefir
The primary reason people drink kefir is itsprobiotic benefits. It was named after the Turkish word “keyif,” which suggests the “good feeling” or happy gut you get after consuming it. While there’s not a large body of research on the specific benefits of kefir, some studies indicate it may benefit bone, heart, and immune health and blood sugar regulation.
Gut Health
The probiotics in kefir feed the good bacteria in yourgut microbiome, the community of microorganisms that live throughout your digestive system.The gut microbiome affects other areas of your overall health. For example, evidence suggests constant communication between your gut and your brain, which may play a role in the development of or protection from various diseases.
How long does it take for kefir to heal the gut?One study found participants who consumed kefir for eight weeks experienced significant improvements in constipation, abdominal pain intensity, and abdominal distension.However, the time it takes for kefir to heal the gut can depend on many factors and may take more or less than eight weeks to heal.
How long does it take for kefir to heal the gut?
One study found participants who consumed kefir for eight weeks experienced significant improvements in constipation, abdominal pain intensity, and abdominal distension.However, the time it takes for kefir to heal the gut can depend on many factors and may take more or less than eight weeks to heal.
Benefits of Kefir for IBS
Antimicrobial Properties
Although more research is needed, kefir’s unique microbiological profile has potential as a complementary therapy in reducing oral Streptococcus mutans (the bacteria responsible for dental caries) and in eliminating H. pylori infections.
One study found that kefir may help your body respond toviral infectionslikeCOVID-19because of its involvement in the immune response.A separate study observed kefir’s ability to inhibit certain strains of bacteria and fungi, which is attributed to certain good bacteria in the beverage.
Heart Health
A study looking at women with obesity found that those who consumed a dairy-rich diet experienced significant reductions in total cholesterol, non-HDL cholesterol, andLDL"bad" cholesterol after consuming four servings of kefir per day for eight weeks. More significant benefits occurred among the kefir group than those who only consumed two servings of low-fat milk daily.
Bone Health
Kefir is a rich source of nutrients that supportbone health, such as calcium. It also contains vitamin K2, which plays a crucial role in calcium metabolism and helps protect against bone fractures. Adequate calcium intake is essential for maintaining bone density, which naturally declines with age.
Blood Sugar Regulation
While more research is needed on kefir and blood sugar, some studies have observed its ability to influence diabetes-related markers.For instance, one study found that it helped reduce fasting blood sugar and insulin levels but did not affecthemoglobin A1c(HbA1c), a feature of long-term blood sugar control.
A 2023 review of six studies concluded kefir has a beneficial effect on reducing insulin resistance—a condition in which the cells in muscles, fat, and liver don’t respond well to insulin and can’t easily take up sugar from your blood.
Foods That Won’t Spike Your Blood Sugar Levels
Inflammation
Regular consumption of kefir has been associated with benefits for certain inflammatory conditions, like inflammatory bowel disease.Remember that an anti-inflammatory diet depends on the overall quality of the foods and drinks you’re consuming rather than adding one item like kefir to your routine.
Memory
One study found consuming 8 ounces of dairy-based kefir for four weeks improved memory in adult participants. However, it isn’t known what components in the kefir are responsible for improving memory. The study authors noted that the benefits observed for memory were not related to changes inLactobacillus.Thus, more research is needed.
Is Kefir Better Than Yogurt?
Kefir and yogurt are very similar. While yogurt is generally thicker, both have tart flavors and are available in various flavors. They are made from dairy or non-dairy sources.
Kefir tends to have more probiotic (healthy) bacteria strains than yogurt, offering more overall benefits. Kefir also contains beneficial yeasts that help reduce digestive tract inflammation and diarrhea.
Yogurt contains different probiotic bacteria, which benefit the gut andimmune health.
Nutrition Profile Comparison
Below is a nutritional comparison between 1 cup (245 grams) of low-fat dairy yogurt and low-fat kefir.
Side Effects and Interactions
Despite the many benefits of kefir, it is not suitable for everyone. Some evidence suggests that probiotics may not be safe for people withimmune conditions.If this sounds like you, speak with your healthcare provider before adding kefir to your diet. While rare, there are some documented cases of probiotics triggering fungal and bacterial infections.
Lactose ConsiderationsAvoid dairy-based kefirs if you have lactose intolerance or a milk allergy. Otherwise, kefir is likely to be low risk for side effects for most healthy people. However, some people may experience digestive side effects, like diarrhea or bloating, if they aren’t used to consuming kefir, yogurt, or other fermented foods.
Lactose Considerations
Avoid dairy-based kefirs if you have lactose intolerance or a milk allergy. Otherwise, kefir is likely to be low risk for side effects for most healthy people. However, some people may experience digestive side effects, like diarrhea or bloating, if they aren’t used to consuming kefir, yogurt, or other fermented foods.
How to Make Kefir
If you’d prefer to make kefir yourself, below is an easy recipe for water kefir.
Supplies and Ingredients
You’ll need the following items to make kefir at home:
Directions
To make water kefir:
How to Add Kefir to Your Diet
Along with consuming kefir like drinkable yogurt, other ways to add it to your daily routine include:
When buying kefir, look for products with the following:
If you experience any adverse side effects from consuming kefir, you may want to decrease the amount and frequency and talk to your healthcare provider about what is best for you.
Summary
Kefir is a popular fermented drink made with dairy, non-dairy, water, and kefir grains, yeasts, and healthy bacteria. While more specific research on kefir health benefits is needed, there is evidence that it may help support gut and heart health, offer antimicrobial benefits, and help support healthy bones and blood sugar regulation.
Fermented foods like kefir may offer a variety of health benefits. If you are curious about trying kefir, it is available in many grocery stores, or you can make it at home. However, some people don’t enjoy the taste or texture of kefir. If that’s true for you, eating yogurt will give you similar health benefits.
25 Sources
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Eating Well.Water kefir.
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