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9 Evidence-Based Health Benefits of Kefir

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Kefir: A Fermented Milk Product with Numerous Health Benefits

Kefir, a staple food in many cultures around the globe, has become incredibly popular in the natural health community.

High in nutrients and probiotics, it is very beneficial for digestion and gut health. In fact, many people consider it to be more nutritious than yogurt.

Here are 9 health benefits of kefir that are supported by research.

Nutritional Profile of Kefir

A 1 cup serving of low fat kefir contains:

• Protein: 9 grams
• Calcium: 24% of the daily value (DV)
• Phosphorus: 20% of the DV
• Vitamin B12: 29% of the DV
• Riboflavin (B2): 25% of the DV
• Magnesium: 7% of the DV
• Vitamin D: 12% of the DV

In addition, kefir has about 104 calories, 11.6 grams of carbs, and 2–3 grams of fat, depending on the type of milk used.

Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits.

Probiotics in Kefir

Some microorganisms can have beneficial effects on health when ingested.

Known as probiotics, these microorganisms may influence health in numerous ways, aiding digestion, weight management, and mental health (4, 5, 6).

Kefir grains contain up to 61 strains of bacteria and yeasts, making them a very rich and diverse probiotic source, though this diversity may vary (7).

Osteoporosis Prevention

Osteoporosis is characterized by deterioration of bone tissue and is a major concern in Western countries. It is especially common among older women and dramatically raises the risk of fractures.

Ensuring an adequate calcium intake is one of the most effective ways to prevent osteoporosis (22).

Cancer Prevention

One older study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with only 14% for yogurt extract (16).

Keep in mind that human studies are needed before firm conclusions can be made.

Digestive Health

Probiotics such as kefir can help restore the balance of friendly bacteria in your gut.

This is why they are highly effective at treating many forms of diarrhea (17).

What’s more, ample evidence suggests that probiotics and probiotic foods can alleviate many digestive concerns (22, 19, 20, 21).

Lactose Intolerance

Regular dairy foods contain a natural sugar called lactose.

Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance (22).

The lactic acid bacteria in fermented dairy foods — like kefir and yogurt — turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further.

That’s why kefir is generally well tolerated by people with lactose intolerance, at least compared with regular milk (23).

Allergies and Asthma

Allergic reactions are caused by inflammatory responses against certain foods or substances.

People with an oversensitive immune system are more prone to allergies, which can provoke conditions like asthma.

In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma (24).

Conclusion

Kefir is a healthy fermented food with a consistency comparable to drinkable yogurt.

This product is traditionally made from dairy milk, but plenty of nondairy options are available.

Studies suggest that it boosts your immune system, aids in digestive problems, improves bone health, and may even combat cancer.

Get started with kefir today to make the most of this tasty, sour drink.

FAQs

Q: What is kefir?

A: Kefir is a fermented milk product that contains a wide variety of bioactive compounds, including organic acids and peptides.

Q: What are the benefits of kefir?

A: Kefir has been shown to boost your immune system, aid in digestive problems, improve bone health, and may even combat cancer.

Q: Is kefir good for people with lactose intolerance?

A: Yes, kefir is generally well tolerated by people with lactose intolerance, as the lactic acid bacteria in fermented dairy foods turn the lactose into lactic acid.

Q: Can I make kefir at home?

A: Yes, you can easily make homemade kefir using kefir grains and milk.

Q: What are kefir grains?

A: Kefir grains are a type of starter culture that contains a wide variety of bacteria and yeasts.