What is Kefir? A Comprehensive Guide to Its Health Benefits
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Kefir is a much-loved fermented drink known for its numerous potential health benefits. This sour, creamy drink hails from Eastern Europe and Southwest Asia. It’s loaded with probiotics, vitamins, and minerals, making it suitable for a well-rounded diet. In this article, we will deep dive into the nutritional value of kefir and its potential benefits. We will also discuss how to create kefir at home, and how to safely include it in your day-to-day life.
We’ll also discuss about different kinds of kefir, and contrast it with other fermented goods like yogurt and kombucha. We’ll go over potential dangers and things to think about for those who may not be able to digest lactose or have certain health-related issues. Lastly, we will answer frequently asked questions.
Before we dive into the potential health benefits of kefir, let’s first look at what nutritional content kefir brings to our table. Kefir comes in several forms, but cow or goat milk kefir is the most popular. It’s packed with important macronutrients, a wide range of vitamins and minerals, and a rich collection of probiotics.
Here’s a closer look at the nutritional content:
| Nutrient | Average amount per 1 cup serving (Dairy-based kefir) |
| Calories | 102 |
| Total Fat | 2 g |
| Saturated Fat | 0.66 g |
| Carbohydrates | 11 g |
| Fiber | 0 g |
| Sugar | 11 g |
| Protein | 9.5 g |
| Calcium | 24% of the daily value (DV) |
| Vitamin D | 25% of the DV |
Did you know?
Kefir is proposed to have health benefits due to its unique blend of nutrients and probiotics. It may help with digestion, foster bone health, and might even play a part in dealing with chronic diseases. Some of their potential benefits are listed below.
One thing that lifts kefir above other dairy products is how packed with probiotics it is. Kefir is supposed to contain a more diverse range of probiotics as compared to yogurt.
Kefir contains more probiotics than yogurt, making it possibly a more beneficial source of gut-friendly bacteria. So, by choosing kefir, you may get more gut health benefits than if you opt for just yogurt. It may add more value to your diet. Just remember, both kefir and yogurt have their own unique tastes and potential health advantages that you may enjoy.
The various probiotics in kefir may help play a big part in maintaining a healthy gut microbiome. The gut microbiome is a community of tiny organisms that live in our digestive system. They speed up digestion and support gut health overall by breaking down food, creating vitamins, and keeping harmful bacteria at bay. However, we still need more research to fully understand how exactly kefir impacts digestion and gut health.
What the evidence suggests is that the probiotics in kefir may help with different digestive issues. These may include benefits for irritable bowel syndrome and ulcers caused by H. pylori infection. Plus, people with lactose intolerance might find that they could possibly have kefir without experiencing gas, bloating, and diarrhea, which often come after eating dairy products. Studies are being done to corroborate these potential benefits.
Some probiotics in kefir may have antibacterial properties, protecting the gut against infections from harmful bacteria like Salmonella, Helicobacter pylori, and E. coli. This could mean that kefir may play a role in guarding against and lowering the risk of bacterial infections, such as foodborne illness. Studies on this benefit are continually being conducted.
Kefir has a lot of calcium, which is essential for keeping our bones and teeth strong. Full-fat dairy kefir also packs vitamin K2, a crucial nutrient for managing calcium and dodging fractures. By getting your daily calcium fix with kefir, you may be able to better maintain bone density and may decrease your odds of developing osteoporosis.
Kefir might also have cancer-fighting properties packed in. Some test-tube studies show that kefir extracts may slow down the growth of cancer cells, acting as a possible cancer-buster, but we need more research, with human subjects as well, to back up these findings.
Kefir may also assist with relieving allergy and asthma symptoms. Results from animal studies suggest that kefir may put the brakes on inflammatory responses tied to allergies and asthma. However, we need more research that involves human subjects to better understand these effects.
Some emerging evidence points to kefir possibly helping manage blood sugar levels. A small study involving people with diabetes found that those who took kefir had significantly lower fasting blood sugar levels than those who drank conventionally fermented milk. However, we need more large-scale research to confirm these findings.
Several studies hint at kefir potentially playing a part in boosting heart health and dropping cholesterol levels. A study involving women with obesity found that those who consumed kefir saw a significant reduction in total cholesterol, non-HDL cholesterol, and LDL “bad” cholesterol compared to participants who drank low-fat milk. This might have something to do with kefir’s probiotics’ capability to influence cholesterol breakdown and absorption, but further investigation is needed to corroborate these claims.
Since it naturally has less lactose than regular milk, kefir may be a great substitute for those who are lactose intolerant. The lactic acid bacteria present in kefir grains turn milk lactose into lactic acid, making it less likely to upset the stomachs of lactose-intolerant people.
Here is a summary of all the potential health benefits of kefir.
| Health Benefit | Explanation |
| Probiotic powerhouse | Has a higher concentration of probiotics than yogurt, may support gut microbiome, and digestion, and may aid in digestive concerns. |
| Antibacterial properties | May protect against harmful bacteria and infections |
| Bone health | Rich in calcium and vitamin K2 |
| Potential cancer protection | Test-tube studies show reduced cancer cell growth, more human studies corroborating this are needed. |
| Allergy & asthma relief | Animal studies suggest improved inflammatory response, but more human studies are needed to support the claims. |
| Blood sugar regulation | May positively impact blood sugar as shown in some studies, but more research is needed. |
| Heart health & cholesterol | May lower cholesterol levels and promote heart health; human research is needed |
| Low lactose content | Proposed to be suitable for people with lactose intolerance |
To my knowledge, kefir is just like yogurt. It is a fermented by-product of the milk obtained from cows, goats, and sheep; it is a probiotic and may help in the digestion of food.
Dr. Siddharth Gupta, B.A.M.S, M.D
Also Read: Benefits of Kombucha: A Detailed Examination Based on Research
There are various forms of kefir available, catering to different dietary preferences and restrictions. In addition to traditional dairy-based kefir, there are also water kefir and gluten-free options for those who may be lactose intolerant, gluten intolerant, or prefer to avoid animal-based products.
Milk kefir is the most common type and can be made from cow, goat, or sheep milk. This kind of kefir is laden with nutrients, vitamins, minerals, and probiotics.
Water kefir offers a dairy-free option. Instead of milk, it uses water and natural sugars to create the fermented drink. Even though it doesn’t quite match milk kefir nutritionally, water kefir still may offer some benefits due to the probiotics it carries.
While traditional kefir grains don’t contain gluten, cross-contamination may happen during production or processing. Therefore, some kefir makers offer certified gluten-free kefir products for consumers who are suffering from celiac disease or gluten intolerance.
As mentioned earlier, dairy-based kefir might be tolerated by some people with lactose intolerance. But for those strictly avoiding lactose, there are different lactose-free options out there. These include coconut milk kefir and almond milk kefir. Please note that these alternatives may have a different nutritional profile compared to dairy-based kefir.
Kefir, a fermented milk product, is packed with essential nutrients like vitamins, minerals, and amino acids. Its proteins are easy for the body to absorb. In my suggestion you can use kefir in smoothies or enjoy it as it is as a tangy drink. Although it is a natural food but be cautious with store-bought fruit-flavoured varieties due to their potentially high sugar content, similar to fruit-flavoured yogurt.
Dr. Rajeev Singh, BAMS
There are a bunch of other fermented goods that may offer potential health benefits. In this part, we’ll contrast kefir with yogurt, buttermilk, and kombucha.
Yogurt is a widely enjoyed fermented dairy product that has a similar taste and texture to kefir. However, yogurt has fewer live active cultures than kefir, which means it may provide fewer probiotic benefits. So, when you’re selecting yogurt, go for plain, unsweetened types and add your own fresh fruit or other toppings to manage your sugar intake.
Buttermilk is another fermented dairy product. It comes from the liquid left over from churning butter. Genuine cultured buttermilk carries active probiotic cultures, but it’s less prevalent than kefir or yogurt and has a runnier consistency. Buttermilk can be enjoyed as a drink or used in baking recipes as a rising agent.
Kombucha is a fermented tea drink brewed by adding a symbiotic culture of bacteria and yeast (SCOBY) to sweetened black or green tea. Like kefir, kombucha has a lot of probiotics but has a distinct flavor and fizz due to sugar fermentation. Even though it doesn’t have the same nutrient profile as kefir, it is proposed to have potential health advantages due to its probiotic content.
If you’re excited to produce kefir at home, it’s simple and needs only a handful of ingredients and supplies. Crafting homemade kefir allows you to control the quality and ensure that no unwanted extras are included.
Here’s what you’ll need to produce kefir at home:
Here’s how to make kefir:
When creating kefir at home, it’s crucial to heed some safety steps:
Including kefir in your daily regimen is a piece of cake since it can be enjoyed in so many ways. From guzzling it down straight to incorporating it into your favorite recipes, kefir is a versatile and healthy addition to your diet.
Savor a glass of chilled kefir on its own for a refreshing and tangy treat. Drink it in the morning to kickstart your day or as a post-exercise snack for a burst of nutrients and probiotics.
Replace buttermilk, yogurt, or sour cream with kefir in various recipes. These can range from salad dressings, dips, and marinades, to baked goodies. Take note though on heating kefir the live cultures will be killed, so if you want to keep the potential probiotic benefits, add it near the end of the cooking process.
Mix kefir into your coveted smoothie recipes or drizzle it on granola and fresh fruits for a wholesome and nutritious breakfast or bite. The sour taste marries well with sweet fruits, nuts, and seeds.
It’s crucial to be mindful of potential risks and considerations before bringing kefir into your diet. If you’re lactose intolerant, allergic to milk, or are taking certain medications, be careful when consuming kefir. Always consult with a doctor before starting to use it.
Although kefir has less lactose than normal milk, it might still upset those with lactose intolerance. Non-dairy kefir options might be a better pick for individuals who can’t digest lactose well.
If you have a milk allergy, you should avoid kefir based on dairy and go for non-dairy alternatives. Watch out when trying new kefir products too, as they might contain allergenic ingredients or hidden sources of allergens. Talk to your doctor before trying kefir.
Though kefir is generally safe for most people, those with immune conditions or certain health problems should talk to their healthcare provider before incorporating kefir into their diet, especially if they’re taking medications.
Kefir is a fermented drink offering a wealth of potential health advantages and may be easily fit into your daily regimen. Its splendid nutritional content, high concentration of probiotics, and potential to help overall health make it a good choice for those seeking a nutritious alternative to yogurt or other dairy goods.
Whether you pick it as a standalone drink or weave it into recipes and smoothies, kefir is a versatile and tasty addition to any diet. However, make sure to consider potential risks and consult your healthcare provider if you have particular health issues or are on certain drugs.
Kefir, with its high concentration of probiotics and nutrients, may potentially benefit digestion, bone health, heart health, and blood sugar regulation. It might also boast some antibacterial properties and seem to alleviate allergy and asthma symptoms.
While both yogurt and kefir are fermented dairy products, kefir usually contains a higher concentration of probiotics and a broader diversity of live active cultures. Also, kefir is not as thick as yogurt.
Kefir tastes sour, slightly acid similar to yogurt, but with a drinkable, runnier consistency. The fermentation process may also give it a bit of fizziness.
For most people, drinking kefir daily is generally safe. If you have lactose intolerance, a milk allergy, or are taking certain medicines, speak with your healthcare provider before adding kefir to your diet.
While kefir has less lactose than common milk, it might still worsen symptoms in those with lactose intolerance. Non-dairy kefir options might be a more suitable choice for individuals who are lactose intolerant. However, talk to your healthcare provider before using kefir on a daily basis.
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