6 Evidence-Based Kefir Benefits for Better Health
From promoting digestive health to boosting immune function, kefir’s benefits put it right on par with other superstar ingredients like garlic, kale, and kombucha.
This creamy, fermented beverage is also full of flavor, super versatile and jam-packed with protein, probiotics, and a variety of other important vitamins and minerals.
Ready to learn more? In this article, we’ll cover the potential benefits and side effects of kefir, along with some easy ways to incorporate it into your everyday meals.
What is kefir?
Kefir is a type of fermented beverage made from either milk, coconut, or water. It’s produced by using a starter culture of bacteria and yeast — aka “kefir grains” — which undergoes fermentation to help boost the content of beneficial bacteria.
While it has only recently emerged on the health scene as a trendy new superfood, kefir has been a dietary staple around the globe for centuries.
It’s thought to have originated in Eastern Europe and was traditionally made in goatskin bags, which were hung from the doorways and tapped or shaken by people passing by to help mix the grains and milk.
By the early 21st century, kefir had spread from Russia across Europe, Asia, and the United States. Today, kefir has gone mainstream and is widely available at most major supermarkets around the country.
Types of kefir
There are several types of kefir available, each of which differs based on its taste and texture, along with the ingredients it contains. Here are a few of the most common types:
- Milk kefir: Milk kefir is the most common type of kefir on the market and is made from the milk of cows, goats, or sheep. The process of fermentation gives it a tart taste and creamy, yogurt-like texture, which sets it apart from other varieties.
- Coconut kefir: This type of kefir is made using coconut water or coconut milk, making it ideal for those who are unable to tolerate milk or other dairy products. Like traditional milk kefir, coconut kefir benefits gut health thanks to its powerful probiotic content. It also contains an array of other nutrients and natural electrolytes, like potassium.
- Water kefir: Typically made using fruit juice or sugar water, water kefir has a mild taste and thinner texture than other types of kefir, which makes it a great addition to smoothies, dressings, and desserts.
Kefir nutrition
Kefir is high in several important vitamins and minerals. The nutrient profile can vary a bit based on which ingredients you use to make your kefir, but most types are a great source of protein, calcium, phosphorus, and B vitamins.
One cup of milk kefir contains the following nutrients:
- 127 calories
- 9 grams protein
- 2.5 grams fat
- 18 grams carbs
It also contains a host of micronutrients, including:
- vitamin B12
- riboflavin
- calcium
- phosphorus
- vitamin D
- zinc
- potassium
- folate
- magnesium
- thiamin
Top 6 kefir benefits
1. Supports digestive health
The gut microbiome is comprised of trillion of bacterial cells, which play a key role in nearly every aspect of health, including digestion.
Thanks to its rich probiotic content, kefir milk benefits digestive health by supplying the gut with a hearty dose of anti-inflammatory, gut-boosting bacteria.
In addition to boosting nutrient absorption, some research suggests that probiotics could also improve symptoms of irritable bowel syndrome and inflammatory bowel disease as well.
2. Provides allergy relief
Some studies have found that milk, coconut, and water kefir benefit immune function and can help suppress symptoms of allergies, without the side effects that come with most over-the-counter medications.
For example, one massive review of 23 studies found that probiotics could help reduce symptoms and improve quality of life in people with seasonal allergies.
Another study in the North American Journal of Medical Sciences found that probiotics may help relieve allergy symptoms by calming the immune response and reducing inflammation.
3. Boosts immune function
Upping your intake of probiotics from fermented foods like kefir can be incredibly beneficial for immune health.
Research shows that the gut microbiome helps balance your digestive tract and strengthens your body’s natural defenses, which may help manage or prevent certain chronic health conditions.
4. Strengthens bones
Milk kefir is a stellar source of calcium and vitamin D, two minerals that play a key role in bone health.
Calcium acts as the main structural component of bone tissue, and it’s estimated that around 99% of the body’s calcium stores are found directly in the bones and teeth.
Meanwhile, vitamin D boosts calcium absorption to protect against bone loss.
5. Fights cancer cell growth
One of the most impressive milk, coconut, and water kefir health benefits is its potential impact on cancer development.
Although more research is needed, early studies in cells show that probiotics could help block the growth of breast, stomach, colon, and cervical cancer cells.
What’s more, a 2007 test-tube study in Journal of Medicinal Food even found that kefir extract was able to reduce the growth and spread of breast cancer cells — and was four times more effective than yogurt.
6. Enhances weight loss
Kefir is low in calories but loaded with protein and other important nutrients, making it an awesome addition to a healthy weight loss diet.
Not only that, but several studies have even found a direct link between the consumption of kefir and weight loss.
For instance, one study showed that drinking kefir for eight weeks as part of a healthy diet led to significant reductions in body weight, body mass index, and belly fat compared to a control group.
Similarly, a 2017 animal study found that giving mice certain compounds extracted from kefir grains decreased their body weight, suggesting that kefir could help support weight management.
Potential downsides
When enjoyed in moderation, kefir can be a healthy addition to most diets and is generally well-tolerated with very few side effects.
That said, kefir made from milk is not suitable for those with an allergy or intolerance to dairy.
Many people with lactose intolerance can drink kefir with little to no discomfort, but it’s always a good idea to start with a small amount to make sure your body tolerates it well.
Because kefir is rich in probiotics, it could cause digestive issues like gas and bloating, especially when you’re first getting started. These common kefir yogurt side effects typically subside over time, but be sure to stick to around one cup per day or less as your body starts to adjust.
Finally, keep in mind that not all kefir is created equally. In fact, many store brands are pumped full of sugar and artificial ingredients, which could negate any potential health benefits.
Check the ingredients label carefully prior to purchasing, or try making your own at home to take full control of what’s in your cup.
How to use kefir
While this gut-healthy ingredient can be enjoyed as is for a simple snack between meals, there are plenty of other ways to take advantage of the many potential kefir grains benefits.
Milk kefir makes a great substitute for buttermilk, sour cream, or yogurt in recipes such as soups, smoothies, sauces, dips, and dressings. It can also be swapped into baked goods to give desserts a healthy twist.
Coconut kefir has a subtle, coconut-like flavor that works well as a base for smoothies. You can also combine coconut kefir with your choice of fruits and blend to bump up the flavor even more.
Water kefir is thinner than milk and coconut kefir and tends to have a much more mild taste. For this reason, it’s not as versatile as the other varieties, but can still be sipped throughout the day as a hydrating, gut-friendly beverage.
Conclusion
Kefir is a fermented beverage that has been enjoyed around the world for thousands of years. Rich in probiotics and essential micronutrients, potential kefir yogurt benefits range from better bone strength to enhanced immune function, increased weight loss, and more.
There are also several different types of kefir available, each of which varies based on the ingredients it contains and its unique taste, texture, and consistency.
Next time you go grocery shopping, grab a bottle of kefir and give it a try. Not only is it versatile and easy to use, but it’s also brimming with benefits to support a healthier, more balanced diet.
