From promoting digestive health to boosting immune function, the multitude of potential kefir 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 slew of other important vitamins and minerals.
Ready to learn more? This article will explore a few of the potential kefir benefits and side effects, plus some easy ways to add this powerful ingredient to your daily diet.
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—also known as “kefir grains”—which undergoes fermentation to help boost the content of beneficial bacteria.
Although 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 knocked by by-passers to help mix the grains and milk.
By the beginning of the 21st century, the beverage had spread from Russia throughout 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: As the most common type of kefir on the market, milk kefir is made from cow, goat or sheep milk. The process of fermentation gives it a unique, tart taste and creamy, yogurt-like texture, which sets it apart from other varieties of this cultured ingredient.
- 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, such as 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, desserts and dressings.
Kefir Nutrition
Kefir is high in several important vitamins and minerals. Although the nutrient profile can vary a bit based on which ingredients you use to make your kefir, most types are a great source of protein, calcium, phosphorus and B vitamins.
One cup of milk kefir contains the following nutrients:
- 104 calories
- 9 grams protein
- 2.5 grams fat
- 11.5 grams carbohydrate
- 0.7 milligrams vitamin B12 (29% of the DV)
- 0.33 milligrams riboflavin (25% of the DV)
- 316 milligrams calcium (24% of the DV)
- 255 milligrams phosphorus (20% of the DV)
- 2.4 micrograms vitamin D (12% of the DV)
- 1.1 milligrams zinc (10% of the DV)
- 399 milligrams potassium (8.5% of the DV)
- 0.14 milligrams vitamin B12 (8% of the DV)
- 32 micrograms folate (8% of the DV)
- 29 milligrams magnesium (7% of the DV)
- 0.07 milligrams thiamin (6% of the DV)
Each serving also provides a small amount of vitamin C, vitamin K and niacin as well.
Top 6 Kefir Benefits
1. Supports Digestive Health
The gut microbiome is comprised of trillion of bacterial cells, which play an integral 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 enhancing 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
Several studies have found that milk, coconut and water kefir benefit immune function and can help suppress symptoms of allergies, without the nasty 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.
More specifically, a 2013 paper published in North American Journal of Medical Sciences reported that probiotics could help provide relief from allergy symptoms by altering the production of immune cells that are involved in inflammation and reducing the body’s immune response to reduce symptom severity.
3. Boosts Immune Function
Upping your intake of probiotics from fermented foods like kefir can be incredibly beneficial when it comes to immune function.
In fact, research shows that the gut microbiome helps maintain intestinal homeostasis and triggers protective responses by the immune system, all of which can aid in the prevention and treatment of 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 optimizes calcium absorption to protect against bone loss and prevent osteoporosis.
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, test-tube studies 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 also 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 conducted in Iran 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 administering certain compounds extracted from kefir grains to mice was able to reduce body weight, suggesting that kefir could possess obesity-fighting properties.
Potential Downsides
In moderation, kefir can be a nutritious addition to any diet and can be consumed with minimal risk of any kefir milk side effects.
However, keep in mind that kefir made from milk is not suitable for those with an allergy or intolerance to dairy. Additionally, although many who are lactose intolerant find that they are able to tolerate the beverage with little to no negative kefir side effects, it’s best to start with a small amount initially to ensure you’re able to tolerate it.
Because kefir is rich in probiotics, it can also 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, note that not all kefir is created equally. In fact, many store brands are pumped full of sugar, flavorings and artificial ingredients, all of which can do more harm than good when it comes to your health. 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 and dressings. It can also be swapped into baked goods to give just about any decadent dessert 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 much 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.
Kefir Recipes
There are tons of different ways that you can start enjoying the benefits of drinking kefir. Here are a few delicious recipes that you can start experimenting with:
- Coconut Cauliflower Golden Soup
- Banana Blueberry Kefir Smoothie
- Raspberry Kefir Cream Cheese Spread
- Creamy Kefir Honey Mustard Dressing
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 improved 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 chockfull of benefits that can help bring your diet to the next level.
