Health Benefits

Evidenced based health benefits of kefir

1) Kefir is a fantastic source of many nutrients.

Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein, and B vitamins.

2) Kefir is a more powerful probiotic than yogurt

Yogurt is the best-known probiotic food in the Western diet, but kefir is actually a much more potent source. 

Kefir may contain up to 61 different microorganisms, making it a much more potent source of probiotics than many other fermented dairy products. 

Research shows that eating fermented foods comes with a variety of benefits, including building a healthier immune system. The live cultures in kefir cultivate a healthy microbiome, which supports immunity. 

Autoimmune disorders are often fueled by inflammation in the body. The probiotics in kefir may be one strategy for taming this inflammation. More study is needed on the subject, but preliminary research shows that probiotics may improve symptoms in rheumatoid arthritis, ulcerative colitis, and multiple sclerosis.

3) Kefir has potent antibacterial properties

Kefir contains the probiotic Lactobacillus kefir and the carbohydrate kefiran, both of which protect against harmful bacteria.

4) Kefir can improve bone health and lower the risk of osteoporosis

Kefir made from dairy is an excellent source of calcium, and full-fat dairy kefir also contains vitamin K2. These nutrients have major benefits for bone health.

5) Kefir may be protective against cancer

Some test-tube and animal studies indicate that kefir can inhibit cancer cell growth. However, no current studies have included people, so more research is needed. 

A 2015 review that assessed 11 individual studies “consistently showed beneficial effects of kefir on cancer prevention and treatment.” The review focused on breast, colon, skin, and gastric cancers, as well as leukemia. This research may not be enough to draw firm conclusions on kefir’s effects on cancer, but it is promising.

6) Kefir’s probiotics may help with various digestive concerns

​ Probiotics like kefir can treat several forms of diarrhea. They can also lead to improvements in various digestive conditions. 

In a 2014 study of 20 subjects with chronic constipation, drinking 500 milliliters (about 17 ounces) of kefir a day for four weeks improved the frequency and consistency of bowel movements. 

7) Kefir is low in lactose

Kefir is low in lactose because its lactic acid bacteria have already pre-digested the lactose. People who have lactose intolerance can often drink kefir without problems.

8) Kefir may improve allergy and asthma symptoms

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

Human studies are needed to better explore these effects.