- Kefir is a probiotic-rich drink made out of milk and kefir grains.
- Advantages of kefir embody supporting intestine well being, strengthening bones, and serving to with weight reduction.
- Nonetheless, kefir might carry some dangers for folks with lactose-intolerance or who’re immunocompromised.
- Visit Insider’s Health Reference library for more advice.
As curiosity in probiotics has surged throughout current years, so has the recognition of kefir — a fermented dairy drink wealthy in gut-friendly micro organism that support digestion, immune perform, and nutrient absorption whereas protecting dangerous pathogens in test.
This beverage comes with a variety of touted well being advantages, from selling bone well being to serving to with blood sugar administration.
This is what to learn about kefir, and the way it might affect your well being.
What’s kefir?
Kefir is a fermented drink made by including kefir grains to take advantage of, after which letting it ferment for about 24 hours.
Throughout this time micro organism and yeasts within the kefir grains flip the sugars in milk into
lactic acid
, making it style barely bitter, says Tayler Silfverduk, a registered dietitian with a personal follow.
Due to its creamy but skinny consistency and uniquely tart style, kefir is usually in comparison with drinkable yogurt, says Silfverduk.
You should purchase kefir plain or in all kinds of flavors, like vanilla, blueberry, and strawberry at most supermarkets or well being meals shops like Complete Meals, Costco, Dealer Joe’s, and Publix.
There are a number of various kinds of kefir, together with:
- Milk kefir, which is the most typical sort in shops, and the one mentioned on this article. It’s historically made with cow’s milk, however will also be made with goat, sheep, or soy milk.
- Water kefir, which is dairy kefir made with sweetened water, juice, or coconut water rather than milk.
- Kefir grains, that are the colonies of micro organism used for fermenting water or milk. They’re much like a SCOBY starter for kombucha.
Due to its spectacular dietary profile, it is no shock kefir has many potential well being advantages, akin to:
1. Helps intestine well being
Kefir has extra probiotics than yogurt, says Elle Wittneben, a registered dietitian with Greater Boston Urology — and it additionally boasts a diverse range of bacteria strains.
In reality, a small 2021 study discovered that individuals on a weight loss program excessive in fermented meals for 17 weeks skilled a larger enhance in general micro organism variety than these on a high-fiber weight loss program. These “good” micro organism might assist enhance digestion and mental health.
2. Builds and maintains robust bones
Full-fat kefir is an excellent source of calcium. Calcium performs a key function in strengthening and maintaining your bones, thereby averting osteoporosis.
Many kefir merchandise are additionally fortified with vitamin D, based on Wittneben, which additionally performs an vital function in protecting your bones by serving to you effectively absorb calcium.
A small 2015 study discovered that osteoporotic sufferers who drank kefir for six months skilled larger will increase in bone mineral density — a key measure for general bone well being — than those that simply took a calcium complement.
3. Might management blood sugar
Whereas extra analysis is required on kefir’s function in managing blood sugar, to this point outcomes appear promising.
For instance, a small 2015 study discovered that individuals with type 2 diabetes who drank kefir versus typical fermented milk had decreased fasting blood glucose and HbA1C ranges — in different phrases, lower blood sugar.
It is vital to notice, nevertheless, that the added sugar in lots of flavored kefir merchandise may cancel these advantages out. So when you have diabetes or one other associated situation, make sure you purchase plain kefir with out added sugar.
4. Might assist with weight reduction
Thanks partially to a excessive quantity of satiating protein, kefir might assist with weight loss.
Some micro organism, like these within the Lactobacillus household, have been discovered to increase the amount of fat excreted within the stool of wholesome Japanese topics, that means their our bodies absorbed much less fats.
A 2016 study discovered obese and
obese
ladies on a dairy-rich, non-calorie restricted weight loss program who consumed both two servings of kefir drinks day by day or low-fat dairy merchandise for eight weeks had far larger reductions in weight, physique mass index, and waist circumference than those that didn’t drink the kefir. Nonetheless, since there was no distinction between the kefir and low-fat dairy teams, this profit may very well be attributed to dairy merchandise basically.
5. Has antibacterial properties
A number of research have demonstrated that kefir shows antimicrobial activity against some pathogens, however it’s vital to notice that these research haven’t been performed in people.
Moreover, a 2014 study in animals discovered that one of many probiotic strains that is distinctive to kefir, Lactobacillus kefiri, can impede the expansion of sure dangerous micro organism, together with salmonella. Kefir additionally comprises a sort of carbohydrate referred to as kefiran that has been proven to have antimicrobial effects in animal research.
Are there well being dangers of kefir?
Kefir is protected for most individuals to drink, and dietitians advise beginning with 1 cup per day when first introducing it to your weight loss program. In any other case, a dramatic enhance in probiotics may trigger fuel, bloating, and different disagreeable digestive symptoms.
Even folks with lactose intolerance might drink it for the reason that fermentation course of converts the lactose in milk into lactic acid, which is less complicated to digest for lactose intolerants, says Silfverduk. Nonetheless, since kefir remains to be technically a dairy product, search for kefir that is 99% lactose-free or made with non-dairy alternate options, to keep away from symptoms akin to bloating, gas, and abdomen cramps.
Whereas it has been recommended that the reside micro organism in merchandise like kefir may make those that are immunocompromised extra weak to an infection, likelihood is extremely rare.
In case you’re immunocompromised, Wittneben says as much as one serving of kefir a day must be protected however advises consulting along with your physician earlier than attempting kefir.
Insider’s takeaway
Kefir is a creamy, tart-tasting fermented beverage that gives many potential advantages — thanks primarily to the truth that it is wealthy in numerous probiotics.
Along with supporting intestine and bone well being, kefir may assist with blood sugar regulation and
weight loss
.
Whereas it is protected for most individuals to drink one to 3 servings of kefir day by day, it’s best to seek the advice of your doctor earlier than attempting kefir when you have a suppressed immune system or lactose intolerance.
