Top 10 health benefits of kefir

Interested in trying our FREE 7-day healthy diet plan? Click here and choose between our meat eater’s, vegetarian or vegan meal plans.

What is kefir?

Kefir is a cultured, fermented milk drink, originating from the mountainous region that divides Asia and Europe. It’s similar to yogurt but thinner in consistency, making it more suitable for drinking. However, it can also be thickened to form kefir yogurt.

With its tart, sour taste, kefir also has a slight fizz, due to carbon dioxide, a by-product of the fermentation process. The length of the fermentation time determines the flavour. Kefir is a good source of calcium and is rich in gut-supporting probiotic bacteria.

Discover our full range of health benefit guides. You can also learn how to make kefir at home or try it in our delicious kefir breakfast smoothie.

Nutritional profile of kefir

One serving (250ml) of whole milk kefir contains approximately:

• 145 kcal
• 8. 3g protein
• 7.5g fat
• 11g carbs
• 333mg calcium
• 28mg magnesium
• 383mg potassium
• 0.7mcg B12

Top 10 health benefits of kefir

1. It’s nutrient dense

Dairy foods, including kefir, are good sources of bioavailable protein, fat and carbohydrate. They also contribute valuable vitamins A, D and K; B vitamins; and minerals including calcium.

2. A source of beneficial bacteria and bioactives

Kefir benefits from a wide and diverse composition of beneficial bacteria and yeast, more so than yogurt. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol levels.

3. May protect against bacterial infection

Some of the bacteria found in kefir are believed to protect against infections. They do this by inhibiting the growth of harmful strains of salmonella, helicobacter pylori and escherichia coli (e. coli).

4. May reduce blood pressure

Animal studies indicate that regular consumption of kefir may be helpful for those with high blood pressure. This is thought to be due to a number of mechanisms, including an inhibitory effect on the angiotensin-converting enzyme (ACE) and the subsequent relaxation of veins and arteries.

5. May reduce the risk of heart disease

Kefir may have other benefits for heart health, including helping to manage blood triglycerides and cholesterol levels. However, more research is needed to confirm this and to clarify the mechanisms involved.

6. May improve digestion

Some people find that regular consumption of kefir supports their digestion, potentially due to its diverse microbial content. These beneficial bacteria may help restore balance in the gut and improve the health and function of the digestive tract.

7. May be suitable for those with lactose intolerance

The lactic acid bacteria (LAB) in kefir are largely responsible for the breaking down of lactose, the natural milk sugar, so there’s some evidence to suggest kefir may be tolerated by those with lactose intolerance. However, you should refer to your GP if you think this may be relevant to you.

Those with a diagnosed condition such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should consult with a GP or dietitian before introducing fermented foods because they can make symptoms worse in some cases.

8. May promote bone health

Traditional kefir made from full-fat cow’s milk is a good source of calcium and vitamin K2, nutrients that are important for bone health.

As we get older, our bones become less dense, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. Kefir, along with other dairy products, may help support bone health and density.

9. May reduce inflammation

Chronic inflammation is intrinsic to numerous disease conditions, including irritable bowel disease and rheumatoid arthritis. The anti-inflammatory effects of probiotics have been widely reported in studies, although this is an emerging area of research.

While recent studies suggest that LAB bacteria are anti-inflammatory, the question as to whether that translates to a direct benefit from consuming kefir is still unknown.

10. May have a modulatory effect on the immune system

Consuming kefir has been shown to enhance intestinal immunity in animal studies, and may alleviate the inflammatory response associated with allergies and asthma. Further work, including clinical trials, is still needed to better understand the effects of regular human kefir consumption.

Are there any side effects?

As the process used to make kefir can vary, it’s difficult to monitor its potency; some products may be richer sources of probiotic bacteria than others. For those who aren’t used to probiotics or fermented foods, it’s sensible to start with a small amount and increase slowly; some people new to kefir report digestive symptoms, such as bloating, constipation or diarrhoea.

Anyone with a compromised immune system or a histamine intolerance should speak to a health professional before introducing or significantly increasing their intake of fermented foods.

What about water kefir?

Water kefir is made in a similar way to milk kefir: the kefir grains are placed in sugared water and the same fermentation process occurs. The fermentation produces beneficial bacteria while reducing the sugar content of the drink.

More like this

However, the grains used are different. Water kefir is made with specific grains that rely on water, which don’t work in the same way if put into milk or milk substitutes. Cane sugar or fruit juice can be used to sweeten the water. Water kefir is a great alternative source of probiotic bacteria for those who are following a dairy-free diet, but it doesn’t contain the protein and calcium content found in milk.

How is kefir made?

Traditional milk kefir uses kefir grains and whole cow’s milk, although it can be made from goat’s milk, sheep’s milk and coconut milk, as well as from rice and soya milk alternatives.

Kefir grains are not actually grains at all – they’re small gelatinous beads that look like grains and contain a variety of bacteria and yeasts. Depending on the variety you use, kefir grains may contain 30 or more strains of beneficial bacteria and yeasts. Some of the major strains include lactobacillales – or lactic acid bacteria (LAB).

The grains are placed in a glass jar or bowl, soaked in milk, covered and left at room temperature for a minimum of 24 hours. This enables the bacteria and yeast to ferment the lactose (natural milk sugar) into lactic acid, activating the bacteria to proliferate and grow.

After around 24 hours at room temperature, the grains are strained from the kefir, which is now ready to drink.

The grains are transferred to a fresh batch of milk where they start to reproduce – this cycle can be carried on indefinitely. The grains will multiply as long as they’re kept in fresh milk at the right temperature (ideally about 22-25C). Storing in the fridge with its cool temperature inhibits the fermentation process.

Is it safe to make kefir at home?

Absolutely! However, it’s important to follow recipe instructions closely. Incorrect temperatures, fermentation times or unsterile equipment can cause the kefir grains to spoil and make the kefir unsafe to eat. If you’re curious to try it, check out our guide to making homemade kefir.

Liked this? Discover even more benefits guides…

Health benefits of lemon water
Health benefits of green tea
Health benefits of coconut milk
Health benefits of bananas
Health benefits of ginger

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Kefir: Nutrition, Health Benefits, Types, and More

Tired of Greek yogurt? Then it’s time to give kefir a shot. The superfood (slash super drink) is a cross between yogurt and milk in terms of thickness. And just like its dairy-aisle relatives, it’s an excellent source of calcium.

But kefir has even more going for it. It’s a fermented beverage, which means it’s loaded with good-for-your-gut probiotics.

Here, learn more about kefir, its history, how it became a trendy item, and the health benefits it may offer.

What Is Kefir And Why Have I Been Hearing About It So Much?

Kefir is a fermented milk drink that can be made from any type of milk — goat, cow, coconut, rice, soy, sheep, you name it. It’s traditionally made by culturing milk with kefir grains, which are a mixture of bacteria and yeasts. (1) You’ll find kefir in the dairy aisle, likely near the yogurt, or maybe in the refrigerated portion of the natural foods section. In fact, it’s pretty similar to yogurt, but it’s not quite as thick. Think of kefir as a drinkable yogurt with a tangy, slightly acidic flavor.

You may have heard of kefir for the first time in recent years, but it’s not new. Kefir originated thousands of years ago in the Caucasus Mountains in Russia, and it has a long history in Eastern European countries. The word “kefir” comes from a Turkish word that means “feeling good.” (1,2) Kefir grains also have a history in Muslim culture and were considered gifts from Allah.

Kefir has become increasingly popular as researchers have studied the health benefits of the drink. It’s loaded with probiotics (and can have more than 50 different types!), which have been a buzzword in the nutrition world in recent years. (1,3)

Probiotics are bacteria that are added to existing bacteria in the gut. Often, kefir is enriched with vitamins and minerals that up its healthy quotient. (1) And good news if you’re lactose intolerant: A small study found that kefir improved the way people with lactose issues tolerated and digested lactose. In fact, because it’s fermented, kefir itself is about 99 percent lactose-free. (The good bacteria eat up the lactose, which is milk sugar. ) So don’t consider it off-limits just because it’s considered a dairy product. (1)

Kefir Grains, Kefir Milk, Kefir Yogurt, or Just Kefir: What’s the Difference?

Kefir grains, which are needed to make traditional versions of kefir, aren’t the type of grain you’re thinking of if wheat or oats have come to mind. Rather, kefir grains are a white or yellowish jellylike substance that looks like cauliflower or cottage cheese. They range in size from 0.3 to 3 centimeters in diameter, and they contain bacteria, yeast, milk proteins, and complex sugar. (2) The grains join with milk and ferment the milk to create kefir. (8)

There are many different versions of kefir. (8) There’s nonfat, low-fat, and full-fat kefir, as well as some varieties made from nondairy milk. You’ll also find flavored types of kefir, such as strawberry or chocolate.

More on Probiotics Like Kefir

The Pros and Cons of Probiotics

You might hear kefir referred to as kefir milk or kefir yogurt, but kefir is neither milk nor yogurt — it’s somewhere in between.

There is, however, a beverage called water kefir. Like regular kefir, it starts with kefir grains (or a water kefir starter kit). But instead of milk, it’s mixed with water, sugar, and usually some type of flavoring.

The Side Effects of Kefir and Who Should Not Have It

All in all, kefir seems to be a trendy superfood that’s worthy of the hype. It’s considered safe and healthy enough to consume every day.

There are some things to be cautious about, though. First, the calorie count can differ depending on the type of milk used, so keep that in mind if weight loss is a goal of yours. One cup of kefir made with fat-free milk may have slightly over 100 calories, while kefir made with whole milk could reach 200 calories. (14) The whole-milk versions also contain higher amounts of saturated fat, which you should be careful not to get too much of, especially if you’re keeping an eye on your cholesterol or heart health.

Take a peek at the added sugars when you’re in the dairy aisle choosing which brand or variety of kefir is best. You’ll probably notice that the flavored varieties have significantly more added sugars, usually about 8 g of added sugars per serving. The best choice is a plain variety of kefir or one with a label that indicates there’s no added sugar. Note that even plain kefir will contain some sugar from the naturally occurring lactose in milk.

More on Spotting and Avoiding Added Sugar

7 Foods With More Sugar Than You Think

According to a 2019 study, some people reported experiencing some negative digestive side effects, such as gas or nausea, after drinking probiotic products like kefir.

People with weakened immune systems, such as someone who has an autoimmune disease or has recently had surgery, should consult a doctor before loading up on probiotics because it’s possible that the probiotics will increase the risk of infection. (12)

How to Make Kefir at Home: 4 Simple Steps to Follow

Plenty of blogs and YouTube videos can guide you through the process of making kefir at home.

Here are the usual steps: (15)

1. Mix 1 teaspoon of kefir grains with 1 cup of milk in a glass or glass jar. Don’t have kefir grains to get started? No worries — you can buy them at a health-food store or even on Amazon (more on that below). The milk you use is up to you — whole milk is usually the most successful, but other types of milk should work, too.
2. Cover the glass with a paper towel, cheesecloth, or napkin secured with a rubber band.
3. Leave the glass on the kitchen counter for 24 hours. The kefir grains ferment the milk, so you don’t need to worry about the milk going bad. (2)
4. After 24 hours, the kefir should thicken to a consistency similar to buttermilk. Pour the contents of the glass through a strainer to separate the kefir grains from the kefir. That’s it! Enjoy it as a beverage on its own or add it to smoothies or baking recipes in place of buttermilk or sour cream.

You can reuse the kefir grains, which will expand by about 5 to 7 percent each time you make kefir. (2) Store the grains in the refrigerator or freezer until you’re ready to make your next drink. (2)

Editorial Sources and Fact-Checking

1. John SM, Deeseenthum S. Properties and Benefits of Kefir — A Review. Songklanakarin Journal of Science and Technology. June 1, 2015.
2. De Oliveira Leite AM, Miguel MAL, Peixoto RS, et al. Microbiological, Technological, and Therapeutic Properties of Kefir: A Natural Probiotic Beverage. Brazilian Journal of Microbiology. October 30, 2013.
3. Kim DH, Jeong D, Kim H, Seo KH. Modern Perspectives on the Health Benefits of Kefir in Next Generation Sequencing Era: Improvement of the Host Gut Microbiota. Critical Reviews in Food Science and Nutrition. January 16, 2018.
4. Plain Lowfat Kefir. Lifeway.
5. Prebiotics, Probiotics, and Your Health. Mayo Clinic. February 27, 2021.
6. Beto JA. The Role of Calcium in Human Aging. Clinical Nutrition Research. January 2015.
7. St-Onge MP, Farnworth ER, Savard T, et al. Kefir Consumption Does Not Alter Plasma Lipid Levels or Cholesterol Fractional Synthesis Rates Relative to Milk in Hyperlipidemic Men: A Randomized Controlled Trial. BMC Complementary and Alternative Medicine. January 22, 2002.
8. Bourrie BCT, Willing BP, Cotter PD. The Microbiota and Health-Promoting Characteristics of the Fermented Beverage Kefir. Frontiers in Microbiology. May 4, 2016.
9. Ostadrahimi A, Taghizadeh A, Mobasseri M, et al. Effect of Probiotic Fermented Milk (Kefir) on Glycemic Control and Lipid Profile in Type 2 Diabetic Patients: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Iranian Journal of Public Health. February 2015.
10. Lee MY, Ahn KS, Kwon OK, et al. Anti-Inflammatory and Anti-Allergic Effects of Kefir in a Mouse Asthma Model. Immunobiology. October 15, 2007.
11. Deleted, October 6, 2022.
12. Probiotics: What You Need to Know. National Center for Complementary and Integrative Health. August 2019.
13. AICR HealthTalk. American Institute for Cancer Research. May 20, 2013.
14. Kefir: Branded Results. U.S. Department of Agriculture.
15. How to Make Milk Kefir. Kitchn. June 8, 2019.

Additional Sources

• Lerner A, Shoenfeld Y, Matthias T. Probiotics: If It Does Not Help It Does Not Do Any Harm. Really? Microorganisms. April 11, 2019.

Show Less

10 Easy Recipes to Whip Up With a Block of Tofu

Have a block of tofu? Well, you’re on your way to a quick, nutritious dinner. Tofu is a source of plant-based protein, and you can enjoy this versatile…

By Lauren BedoskyJune 6, 2023

12 Scientific Health Benefits of Turmeric and Curcumin

From diabetes and depression treatment to heart disease and cancer prevention, there’s no shortage of health claims about curcumin, turmeric’s active . ..

By Lauren BedoskyJune 4, 2023

All About Jackfruit: Nutrition, Benefits, Weight Loss Effect, Recipes, and More

This versatile fruit is often used as a substitute for pulled meat, especially in plant-based diets. Read on to learn about its health benefits, nutritional…

By Moira LawlerJune 4, 2023

6 Expert Tips for Reducing Added Sugar in Your Diet

Ditching added sugar can aid weight loss and heart health. And with these strategies, endorsed by registered dietitians and Dr. Jennifer Ashton, the task…

By Jessica MigalaJune 2, 2023

Are Sports Drinks Really Good for You?

Sports drinks are a multi-billion dollar industry, but are they actually a healthy beverage choice? In spite of their claims, many contain added sugar…

By Lacey MuinosJune 2, 2023

8 Ways to Get the Most Out of Probiotic Supplements

Probiotic supplements work most effectively when you follow some key principles. Find out how to take probiotics so you reap all of their benefits.

By Erica PatinoJune 1, 2023

Best After-School Snacks for Kids

Looking for ideas beyond cheese and crackers? Break out of your after-school snack rut with these healthy, yummy foods that your kids will love.

By Katherine LeeMay 29, 2023

Corn 101: A Complete Guide

Corn can be considered both a vegetable and a grain, but tends to be regarded as less healthy than other whole, plant-based foods. This guide will explain…

By Stephanie ThurrottMay 26, 2023

9 Ways to Eat More Probiotics Every Day

Probiotics — those good-for-you live bacteria and yeasts — have been found to support a healthy gut and may even help treat some digestive problems. Here…

By Lambeth HochwaldMay 13, 2023

How to quickly lose weight on kefir – 6 kefir diets

It is well known that kefir is the most useful fermented milk product. It contains vitamins, trace elements (calcium, phosphorus), the amino acid tryptophan (necessary for healthy sleep), as well as beneficial bacteria (probiotics). Due to the content of probiotics, kefir improves the functioning of the gastrointestinal tract, neutralizes the effects of antibiotics and harmful bacteria.

More about the benefits of kefir – read the articles Kefir and its unique health benefits and 10 reasons why you should start drinking kefir today

In addition, there are many diets based on kefir. In this article, we have selected 6 kefir diets for weight loss – choose the one that is right for you.

Diet on buckwheat and kefir

If you are on a diet from time to time, you must have heard of such a diet as a diet of buckwheat and kefir. On such a diet, you can lose about 5 kilograms per week, it is quite simple (you almost don’t have to cook) and affordable (buckwheat and kefir are not expensive).

There are only two products in this diet: ordinary buckwheat (it must be steamed with boiling water) and kefir (1% fat content). Everything you need to know about this diet – read the article How to lose weight quickly, easily and without harm to health – a diet on buckwheat and kefir.

Diet on apples and kefir

This is a rather strict diet for weight loss, designed for 3-4 days and allowing you to lose 3-4 kilograms. It is contraindicated in people suffering from diseases of the stomach and intestines, cardiovascular system and other serious diseases.

During the apple-kefir diet, only kefir and apples can be consumed. The daily diet on such a diet will consist of 1.5–2 liters of kefir and 1.5 kilograms of apples (apples can be eaten raw or baked).

Fruits, vegetables and kefir diet

itemprop=”recipeInstructions”This diet is a variation of the apple-kefir diet, only instead of apples you can eat 1.5 kilograms of fruits and vegetables per day.

Fasting days on kefir

Some people arrange fasting days on kefir (from 1 to 3 days). For this method of losing weight, you will need 1-1.5 liters of kefir per day – it must be divided into 5-6 parts and drunk at approximately equal intervals. As a result, you can lose up to 3 kilograms in three days.

This method of losing weight (and cleansing the body) has many advantages, but not for everyone. Therefore, before arranging fasting days for yourself, you need to consult a doctor.

Striped diet

During such a diet, you can alternate regular food and fasting days: one day – normal food (no more than 1500 calories), the second day – fasting day on kefir (1.5 liters of kefir). Allowed foods: fruits, non-starchy vegetables, dairy products, nuts, lean boiled meat, lean fish. Alcohol, fatty and smoked foods, sweets, starchy foods are prohibited. You can stick to such a diet for no more than two weeks. You need to leave the striped diet gradually, otherwise the lost kilograms will quickly return.

Kefir diet for a week

This diet will allow you to lose 5 kilograms per week. The menu will look like this:

Day one: 1.5 liters of kefir and 4 baked potatoes.

Second day: 1.5 liters of kefir and 150 grams of boiled chicken meat.

Third day: 1.5 liters of kefir and 200 grams of boiled beef.

Fourth day: 1.5 liters of kefir and 150 grams of boiled fish.

Day five: 1.5 liters of kefir and 1 kg of apples (or vegetables such as cabbage, carrots).

Sixth day: 1.5 liters of kefir.

Seventh day: 1.5 liters of kefir.

Also, during the diet it is recommended to drink plenty of still water.

Kefir diets – what you need to know

Kefir diets for weight loss may be contraindicated for people suffering from diseases of the gastrointestinal tract.

If you are in doubt about whether you can go on a diet, be sure to consult your doctor.

During the diet for weight loss, foods such as flour, sweets, fatty and smoked foods, salt, sugar, and alcohol are prohibited.

You need to go off the diet gradually, otherwise the lost kilograms will quickly return.

Other diets

Fasting days on kefir and apple-kefir diet are very rigid diets that are not suitable for everyone. At the same time, there are milder options for weight loss diets, such as the white diet, the milk and honey diet, or Dr. Zeik’s yogurt diet.

More about these diets – read the article Getting ready for spring – how to quickly lose a few extra pounds.

Based on materials from azbukadiet.ru, pohudejkina.ru

Diet of the week: kefir

Fans of such a thick, rich and nutritious fermented milk product as kefir, on occasion, would hardly refuse to lose weight precisely due to it. The weekly kefir diet requires willpower to follow, but then rewards with results. We invite you to learn more about it.

Tags:

Health

weight loss

Nutrition

Diets

VOICE review

Fotobank / Getty Images

A glass of kefir seems to hide a treasured guarantee of health – its benefits are such that there are many more reasons to drink kefir more often than not to drink. Firstly, this fermented milk drink is well absorbed by the body and has a beneficial effect on the digestive system, normalizing metabolism. Secondly, kefir prevents the stomach and intestines from creating an environment suitable for the appearance and reproduction of harmful microorganisms, does not allow the processes of decay and fermentation to begin, and helps with dysbacteriosis. Thirdly, kefir gives the body a lot of the substances it needs. For example, among the microelements in kefir there are iodine, copper and fluorine, among vitamins – B, D and others, and there is even more calcium in it than in milk. Fourthly, kefir helps to remove toxins and harmful substances from the body. The listing can be continued, but what has already been mentioned makes it clear that kefir can be trusted not only to improve your body, but also to help you lose weight – the process will be beneficial. So when choosing a diet for weight loss, it is quite possible to opt for kefir.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

What is it?

To make kefir the basis of a separate diet, firstly, its beneficial properties, and secondly, its low calorie content – it depends on the fat content of kefir, but on average with 100 ml of kefir we get about 50 kcal. But if, under a normal diet, one glass of kefir is considered a daily norm, a maximum of two, then during a weekly kefir diet you will need 1.5 liters of kefir per day. Choose kefir with a fat content of 1%, and also make sure that the drink has a short shelf life. For kefir with a long shelf life, the microorganisms contained in it will bring less benefit to the body.

However, you won’t have to eat only kefir during the diet, so the feeling of hunger during the diet is unlikely to haunt you painfully. You can also include other dairy products (for example, cottage cheese), rice, boiled or baked potatoes, chicken breast, vegetables, and fruits in your diet.

The principles of the kefir diet

The kefir diet is classified as an express diet – its duration should be 7 days. During this time, you must adhere to some rules:

• Every day you need to drink 1.5 liters of kefir – this is the main product in the diet.
• Kefir does not replace water, so you also need to drink it. However, drinks like black tea and coffee should be avoided.
• Kefir can be supplemented with low-calorie protein or carbohydrate products. Avoid fried and fatty foods. You will also have to do without flour and sweets.
• There should be many meals, it is recommended that there be 6 of them and that they be distributed throughout the day at regular intervals. At the same time, the last time a day, food should enter the body no earlier than two hours before bedtime.
• When the diet is coming to an end, do not forget that you can not immediately, abruptly return to your usual diet. The “exit” from the diet should be soft, smooth, so do not significantly increase portions of food, and also try to eat as little fried, fatty and sweet as possible.

ADVERTISING – CONTINUED BELOW

Sample menu

Every day – 1.5 liters of kefir.

Optional:

• First day – rice without salt
• Second day – buckwheat
• Third day – cottage cheese
• Fourth day – boiled chicken breast
• Fifth day – baked or boiled potatoes
• Sixth day – only water (“fasting” day) 9012 6
• On the seventh day – fruits (for example, green apples)

You can also replenish your menu with a “kefir” dish with buckwheat.