Health Benefits

Evidence-based information about kefir

1) Kefir is a good source of nutrients

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

2) Kefir is a rich source of probiotics

Yogurt is the best-known probiotic food in the Western diet, but kefir can contain a wider range of probiotic strains – some research puts the number at up to 61 different microorganisms.

Studies on fermented foods link them to a variety of benefits, including supporting a healthy immune system and microbiome. Some preliminary research has looked at probiotics and inflammation-related conditions such as rheumatoid arthritis, ulcerative colitis, and multiple sclerosis, but more human studies are needed before conclusions can be drawn.

3) Kefir contains natural antimicrobial compounds

Kefir contains the probiotic Lactobacillus kefiri and the carbohydrate kefiran. Laboratory studies suggest these may help inhibit the growth of certain harmful bacteria.

4) Kefir can support bone health

Kefir made from dairy is a good source of calcium, and full-fat dairy kefir also contains vitamin K2 – both nutrients that play a role in bone health.

5) Kefir's probiotics are being studied for digestive health

Probiotics like those in kefir are being studied for their potential role in digestion. In one small 2014 study, 20 people with chronic constipation who drank 500 millilitres (about 17 ounces) of kefir a day for four weeks saw improvements in bowel movement frequency and consistency. Larger human studies are needed to confirm these effects.

6) Kefir is naturally lower in lactose

Kefir is lower in lactose than milk because its lactic acid bacteria break down much of the lactose during fermentation. Many people with lactose sensitivity find kefir easier to enjoy, though anyone with a diagnosed condition should check with their doctor.

7) Early research on allergy and asthma symptoms

Some animal studies suggest kefir may help suppress inflammatory responses related to allergies and asthma. Human studies are still needed to confirm whether these effects apply to people.

For active people (athletes, gym-goers, fitness enthusiasts)

1. Gut health during training: kefir's probiotics may support digestion and nutrient absorption, which can be useful around intense training.
2. Protein: kefir contains protein and amino acids that can contribute to a balanced post-workout diet.
3. Hydration & minerals: kefir is a natural source of calcium, magnesium, and potassium.
4. Everyday energy: as part of a balanced diet, kefir can be a convenient, nutrient-dense addition to an active lifestyle.

For less active lifestyles (office workers, work-from-home, gaming)

1. Digestion: kefir's probiotics may support regular digestion, which can be helpful if long periods of sitting affect your gut comfort.
2. Immune support: a healthy gut microbiome, supported by probiotic foods like kefir, is thought to play a role in overall immune health.
3. Part of a balanced diet: kefir is a nutrient-dense drink that can be a satisfying addition to a balanced diet.
4. Gut-brain wellbeing: the connection between gut health and general wellbeing is an active area of research, and kefir is one way to support your gut as part of a healthy routine.

This page is for general information only and is not medical advice. Please speak with a healthcare professional about your individual health needs.