9 Health benefits based on Kefir's evidence



Kefir is all the rage in the natural health community.


High in nutrients and probiotics, it is very beneficial for digestion and intestinal health.


Many people consider it healthier than yogurt.


Here are 9 health benefits of kefir that are backed by research.


Health Benefits Kefir


1. Kefir is a fantastic source of many nutrients


Kefir is a fermented drink, traditionally made with cow's milk or goat's milk.


It is made by adding kefir grains to the milk. These are not cereal grains, but yeast colonies and lactic-like bacteria that resemble a cauliflower in appearance.


For about 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning them into kefir.


Then the grains are removed from the liquid and can be used again.


In other words, kefir is the beverage, but kefir grains are the start culture used to produce the beverage.


Kefir originated in parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means "feeling good" after eating (1).


The lactic acid bacteria in the grains convert milk lactose into lactic acid, making kefir taste bittersweet like yogurt, but it has a finer consistency.


A 6-ounce serving (175 ml) of low-fat kefir contains (2):




  • Protein: 4 grams


  • Calcium: 10% of the RDI


  • Match: 15% of the RDI


  • B12 vitamin: 12% of the RDI


  • Riboflavin (B2): 10% of the RDI


  • Magnesium: 3% of the RDI

  • A decent amount of vitamin D


In addition, kefir has around 100 calories, 7 to 8 grams of carbohydrates and 3 to 6 grams of fat, depending on the type of milk used.


Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1).


Milk-free kefir versions can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.


Summary Kefir is a fermented milk drink, grown from kefir grains. It is a rich source of calcium, proteins and B vitamins.


2. Kefir is a probiotic more powerful than yogurt


Some microorganisms can have beneficial effects on health when they are ingested (3).


Known as probiotics, these microorganisms can influence health in many ways, aiding digestion, weight control and mental health (4, 5, 6).


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


Kefir grains contain up to 61 strains of bacteria and yeast, which makes them a very rich and diverse probiotic source, although the diversity may vary (7).


Other fermented dairy products are made from far fewer strains and do not contain yeast.


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


3. Kefir has powerful antibacterial properties


It is believed that certain probiotics in kefir protect against infections.


This includes the probiotic. Lactobacillus kefiri, which is exclusive to kefir.


Studies show that this probiotic can inhibit the growth of several harmful bacteria, including Salmonella, Helicobacter pylori Y E. coli (8, 9).


Kefir, a type of carbohydrate present in kefir, also has antibacterial properties (10).


Summary Kefir contains the probiotic. Lactobacillus kefiri and kefiran carbohydrate, which protects against harmful bacteria.


4. Kefir can improve bone health and decrease the risk of osteoporosis


Osteoporosis is characterized by the deterioration of bone tissue and is a major problem in Western countries.


It is especially common among older women and dramatically increases the risk of fractures.


Ensuring an adequate intake of calcium is one of the most effective ways to improve bone health and delay the progression of osteoporosis (11).


Kefir with all the fat is not only a great source of calcium, but also vitamin K2, which plays a central role in the metabolism of calcium. Supplementation with K2 has been shown to reduce the risk of fractures by up to 81% (12, 13).


Recent studies in animals relate kefir to a greater absorption of calcium in bone cells. This leads to better bone density, which should help prevent fractures (14).


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


5. Kefir can be protective against cancer


Cancer is one of the leading causes of death in the world.


It happens when the abnormal cells in your body grow out of control, like in a tumor.


It is believed that probiotics in fermented milk products reduce the growth of tumors by stimulating their immune system. Therefore, it is possible that kefir can fight cancer (15).


This protective role has been demonstrated in several test tube studies (16, 17).


One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared to only 14% for yogurt extract (18).


Keep in mind that human studies are needed before you can reach firm conclusions.


Summary Some test tube and animal studies indicate that kefir can inhibit the growth of cancer cells. However, there are no current studies in people.


6. Probiotics in it can help with various digestive problems


Probiotics, like kefir, can help restore the balance of friendly bacteria in the intestine.


This is why they are very effective in treating many forms of diarrhea (19, 20).


In addition, there is ample evidence to suggest that probiotics and probiotic foods can alleviate many digestive problems (5).


These include irritable bowel syndrome (IBS), ulcers caused by H. pylori Infection and many others (21, 22, 23, 24).


For this reason, kefir can be useful if you have problems with digestion.


Summary Probiotics such as kefir can treat various forms of diarrhea. They can also lead to improvements in various digestive diseases.


7. Kefir is low in lactose


Regular dairy products contain a natural sugar called lactose.


Many people, especially adults, can not properly break down and digest lactose. This condition is called lactose intolerance (25).


The lactic acid bacteria in fermented dairy foods, such as kefir and yogurt, convert lactose into lactic acid, so these foods are much lower in lactose than in milk.


They also contain enzymes that can help break down lactose even more.


Therefore, kefir is generally well tolerated by people with lactose intolerance, at least compared to normal milk (26).


Keep in mind that it is possible to make kefir that is 100% lactose-free using coconut water, fruit juice or other non-dairy drink.


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


8. Kefir can improve allergy and asthma symptoms


Allergic reactions are caused by inflammatory responses against certain foods or substances.


People with an overly sensitive immune system are more prone to allergies, which can cause conditions such as asthma.


In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma (27, 28).


Human studies are needed to better explore these effects.


Summary Limited evidence from animal studies suggests that drinking kefir can reduce allergic reactions.


9. Kefir is easy to make at home


If you are not sure of the quality of the kefir purchased in the store, you can easily do it at home.


Combined with fresh fruit, kefir makes it a healthy and delicious dessert.


Kefir grains are available at some health food stores and supermarkets, as well as online.


You can also find many blog posts and videos that teach the production of kefir, but the process is very simple:



  • Place 1-2 tablespoons (14-28 grams) of kefir grains in a small jar. The more you use, the faster the culture will.

  • Add about 2 cups (500 ml) of milk, preferably organic or even raw. Milk from grass-fed cows is the healthiest. Leave 1 inch (2.5 cm) of space on the top of the jar.

  • You can add a little fat cream if you want thicker kefir.

  • Place the lid and leave it for 12-36 hours at room temperature. That's.


Once it starts to look lumpy, it's ready. After the liquid slips smoothly, the original kefir grains are left behind.


Now you can put the beans in a new jar with a little milk, and the process starts again.


It is delicious, nutritious and highly sustainable.


Kefir grains shop here.


Summary You can make homemade kefir using kefir grains and milk.


The bottom line


Kefir is a healthy and fermented food with a consistency comparable to that of drinking yogurt.


This product is traditionally made with milk milk, but there are many non-dairy options available.


Studies suggest that it strengthens the immune system, helps in digestive problems, improves bone health and can even fight cancer.


Start with kefir today to make the most of this tasty and acidic drink.


Healthline and our partners can receive a portion of the income if you make a purchase using a link above.



Reference: https: //www.healthline.com/nutrition/9-health-benefits-of-kefir






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