Thursday, July 16th 2026
When it comes to foods attributed to numerous health benefits, kefir is among the most mentioned.
Over the past year, searches for the term “kefir drink” on the British platform Ocado have increased by 105 percent, while the Sainsbury’s chain of stores states that searches for regular kefir have doubled, writes the BBC.
Although a glass or bowl of kefir every day may seem like a trend new, this fermented milk product has been part of the diet of some peoples for hundreds of years.
But is there really a reason for such popularity, and can kefir improve health?
Evidence for the health benefits of kefir is still accumulating, but regular consumption may contribute to gut health, as well as important nutrients such as calcium and protein.
For most healthy adults, consumption of of kefir daily can be part of a balanced diet.
Due to its mild natural carbonation, kefir is often called the “champagne of dairy products”. Most often, it is a fermented milk drink, but it also exists in a thicker version, like yogurt, that is eaten with a spoon. Water kefir is also available.
It is traditionally made using kefir grains that resemble small cauliflower florets. They contain a mixture of beneficial microorganisms – good bacteria and yeast. Adding it to milk starts fermentation, during which the drink becomes thicker, slightly sour and slightly carbonated.
Like other fermented foods, kefir contains live microorganisms that have been linked to positive health effects. It is thought to contribute to gut health, digestion, immunity, metabolism and even mental well-being.
However, not all kefir is the same. Due to manufacturing changes, some products contain less of a variety of beneficial bacteria, so it’s worth paying attention when choosing.
Is kefir good for gut health?
Kefir is among the most studied fermented foods.
A recent review of 28 clinical studies looked at its effects on metabolic health – cholesterol levels, blood sugar and blood pressure – as well as gut health.
Results show that kefir consumption is associated with improvements in cholesterol levels, blood pressure and body composition, although results were not uniform and most studies included small numbers of subjects.
When it comes to gut health, there is evidence that kefir can ease constipation, and some studies have shown a decrease in some markers of inflammation.
Positive results have also been recorded in people who cannot tolerate lactose. Since fermentation reduces the lactose content and microorganisms facilitate digestion, people drinking kefir had fewer complaints than after consuming milk.
However, scientists still cannot confirm with certainty all the health benefits of kefir. Previous studies were small, varied in the amount and type of kefir, and not all studies showed a positive effect.
So far, the results are more convincing when it comes to gut health.
In addition, kefir is also a nutritious food. A 250-milliliter serving contains about nine grams of protein and about 300 milligrams of calcium, which is more than 40 percent of the recommended daily allowance for adults.
Kefir is available in plain and fruit varieties. It varies in thickness, acidity and carbonation, so it’s worth trying a few manufacturers.
It can be used anywhere you would normally use yoghurt – in smoothies, with fruit, granola or muesli.
Plain kefir goes well with spicy dishes, curries and soups, and can also serve as a base for salad dressing with olive oil, lemon juice and spices.
Kefir is not a food. miraculous and will not compensate for a poor diet, but it can be a useful addition to healthy habits.
If you have just started eating fermented foods, have irritable bowel syndrome or a sensitive digestive system, it is recommended to start with smaller amounts.
Experts advise to start with about 100 milliliters a day, and then gradually increase the dose to a glass, or 250 milliliters, if suits you.
For the greatest effect on the gut microbiome, regularity is more important than occasional consumption of large amounts.
However, if you want to keep your gut healthy, kefir should be part of a varied and balanced diet rich in plant foods and fiber, not the only food you rely on.
Source: prizrenpost
