8 Evidence-Based Health Benefits of Kefir

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Kefir is all the rage in the all-natural health community. It is high in nutrients as well as probiotics and also is exceptionally advantageous for digestion as well as intestine health. Many people consider it to be a much healthier and more powerful version of yogurt.

Here are 9 health and wellness perks of kefir that are sustained by research.

1. Great Resource of Lots of Nutrients

Kefir is a fermented drink, commonly used cow or goat milk. It is made by adding kefir ‘grains’ to milk. These are not grains in the standard feeling but cultures of yeast and also lactic acid microorganisms that look like a cauliflower in appearance.

Over a duration of 24 Hr approximately, the microbes in the kefir grains increase and ferment the sugars in the milk, turning it right into kefir. Then the grains are eliminated from the liquid and can be made use of again.

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So essentially, kefir is the beverage, however kefir grains are the ‘starter kit’ that you use to create the drink.

Kefir stemmed from components of Eastern Europe and also Southwest Asia. The name is obtained from the Turkish word ‘keyif,’ meanings that ‘feeling excellent’ after eating.

The lactic acid germs turn the lactose in the milk into lactic acid, so kefir tastes sour like natural yogurt, however has a thinner consistency.

A 6-ounce serving of milk kefir includes the following:

  • Protein: 6 grams.
  • Calcium: 20 percent of the recommended everyday allocation (RDA).
  • Phosphorus: 20 percent of the RDA.
  • Vitamin B12: 14 percent of the RDA.
  • Riboflavin (B2): 19 percent of the RDA.
  • Magnesium: 5 percent of the RDA.
  • A decent amount of vitamin D.

This comes with about ONE HUNDRED calories, 7– 8 grams of carbohydrates, and 3– 6 grams of fat, relying on the type of milk that is made use of. Kefir also consists of a variety of bioactive materials, consisting of natural acids and peptides that contribute to its health benefits.

Dairy-free variations of kefir can be made with coconut water, coconut milk, or other pleasant fluids. These will certainly not have the same nutrient profile as dairy-based kefir.

Bottom Line: Kefir is a fermented milk drink, cultured from kefir grains. It is an abundant source of calcium, protein, and also B-vitamins.

2. A Even more Powerful Probiotic Compared to Yogurt

Some bacteria can have useful effects on wellness when ingested. Recognized as probiotics, these microbes could affect wellness in countless ways, consisting of digestion, weight management, as well as psychological health.

Yogurt is the most effective known probiotic food in the Western diet regimen, however kefir is in fact a a lot more powerful source. Kefir grains have concerning 30 pressures of microorganisms and yeasts, making it a quite abundant and varied probiotic source. Various other fermented dairy products are made from far fewer strains and do not have any kind of yeasts.

Bottom Line: Kefir houses about 30 different bacteria, making it a substantially a lot more potent source of probiotics compared to other fermented dairy products.

3. Powerful Antibacterial Properties

Certain probiotics in kefir are believed to secure against infections. This likes the probiotic Lactobacillus kefiri, which is one-of-a-kind to kefir.

Studies reveal that this probiotic can hinder the growth of various unsafe germs, consisting of Salmonella, Helicobacter Pylori, and E. coli.

Kefiran, a type of carb existing in kefir, also has anti-bacterial properties.

Bottom Line: Kefir includes the probiotic Lactobacillus kefiri, as well as the carb kefiran, both which could safeguard against harmful bacteria.

4. Enhance Bone Health as well as Lower Threat of Osteoporosis

Osteoporosis (‘porous’ bone tissues) is identified by deterioration of bone cells and also is an enormous trouble in Western countries. It is specifically common amongst elderly ladies and also significantly elevates the risk of fractures.


Ensuring an appropriate calcium intake is one of the most effective ways to enhance bone health and wellness as well as slow down the development of osteoporosis.

Kefir made from full-fat dairy products is not simply a great source of calcium, but additionally vitamin K2. This nutrient plays a main duty in calcium metabolic process, and supplementing experiencing it has actually been revealed to reduce the risk of fractures by as long as 81 percent.

Recent animal studies have shown that kefir can boost calcium absorption by bone tissue cells. This brings about improved bone tissue quality, which need to help prevent fractures.

Bottom Line: Kefir made from milk is an outstanding source of calcium. In the instance of full-fat dairy, it likewise consists of vitamin K2. These nutrients have major advantages for bone health.

5. May Be Safety Against Cancer

Cancer is among the globe’s leading causes. It takes place when there is an uncontrolled growth of unusual cells, such as a tumor.

The probiotics in fermented dairy products are thought to hinder lump growth by reducing buildup of carcinogenic compounds, in addition to by stimulating the immune system. This safety duty has actually been shown in several test-tube studies.

One study found that kefir essence minimized the selection of human breast cancer cells by 56 percent, compared to simply 14 percent for yogurt extract. Take all of this with a grain of salt, as this is far from being verified in living, taking a breath humans.

Bottom Line: Some test-tube and also pet studies have revealed that kefir could prevent the growth of cancer cells. This has not been examined in people.

6. May Aid with Digestive system Problems

Probiotics such as kefir could assist recover the balance of pleasant microorganisms in the intestine. This is why they are very effective for lots of types of diarrhea.

There is additionally a bunch of evidence that probiotics as well as probiotic foods can aid with all kinds of digestive system problems. This consists of cranky bowel disorder (IBS), ulcers caused by H. pylori infection, as well as different others. For this reason, kefir might serve if you have issues experiencing digestion.

Bottom Line: Probiotics like kefir could deal with numerous kinds of looseness of the bowels. They can likewise lead to major enhancements in numerous intestinal diseases.

7. Generally Well-Tolerated by the Lactose-Intolerant


Regular milk meals include a natural sugar called lactose. Lots of people, especially adults, are incapable to destroy down and also digest lactose effectively. This condition is called carbohydrate intolerance.

The lactic acid microorganisms in fermented milk meals (like kefir and also natural yogurt) turn the carbohydrate into lactic acid, so these meals are a lot lower in carbohydrate than milk. They additionally include enzymes that could aid break the lactose also further.

Because of this, kefir is usually well-tolerated by people experiencing carbohydrate intolerance, at the very least as compared with routine milk.

Also bear in mind that it is possible to make kefir that is ONE HUNDRED percent lactose-free by utilizing coconut water, fruit juice, or some various other non-dairy fluid.

Bottom Line: The lactic acid microorganisms have currently pre-digested the lactose in kefir. People experiencing lactose intolerance could typically consume kefir without problems.

8. May Improve Allergy as well as Asthma Symptoms

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Allergic reactions are caused by inflamed reactions against harmless ecological materials. Folks with an over-sensitive body immune system are a lot more vulnerable to allergies, which could provoke conditions like asthma.

In animal studies, kefir has been shown to subdue inflammatory reactions associated with allergy and also bronchial asthma. Human research studies are demand to much better explore these effects.

And It’s Easy to Make at Home

The last one is not a health and wellness benefit, but vital nevertheless. If you are uncertain concerning the high quality of store-bought kefir, then you can easily make it in your home yourself.

You can purchase kefir grains in some health and wellness food establishments as well as supermarkets. It is likewise offered on Amazon, with hundreds of testimonials, testimonies, and also suggestions from actual customers.

There are some excellent post and video clips on exactly how to make kefir, but the procedure is extremely simple:

  • Put 1– 2 tbsps of kefir grains right into a little container. The even more you make use of, the faster it will certainly culture.
  • Add around 2 mugs of milk, preferably organic or raw. Milk from grass-fed cows is healthiest. Leave 1 inch of room on top of the jar.
  • You can add some full-fat cream if you really want the kefir to be thicker.
  • Put the cover on and leave it for 12– 36 several hours at area temperature. That’s it.

Once it begins to look clumpy, it prepares. Then you gently stress out the liquid, which leaves behind the original kefir grains. Now put the grains in a brand-new jar experiencing some milk, as well as the procedure starts around again.

Combined experiencing some fresh fruit, kefir makes one of the healthiest and also tastiest desserts I have actually ever before stumbled upon– tasty, nutritious, and very sustainable.