Kefir has many beneficial properties, but some people need to drink it with caution
Kefir sits on the shelf of almost every Russian grocery store, and many people drink it without thinking, simply out of habit. This fermented milk drink can truly change how you feel, improving everything from gut function to bone health. I personally love to drink a glass of kefir before bed and even feel its benefits. After all, they say that gut health directly affects mood and can even control cravings for food and sweets. But is this really true, or are we just imagining it?
Why Kefir Is Considered Healthier Than Yogurt
If you think kefir is just sour milk, you’re slightly mistaken. In fact, kefir is made using kefir grains — a unique community of lactic acid bacteria and yeasts that live together and help each other. It’s precisely this combination that makes kefir unique: it contains about 30 species of beneficial bacteria and yeasts, whereas yogurt has significantly fewer.
According to gastroenterologist Alexey Paramonov, kefir is richer in composition than yogurts and other fermented dairy products, and keeps longer. One glass of low-fat kefir contains about 9 g of protein, calcium, B vitamins, vitamin K2, folic acid, magnesium, and phosphorus. And all of this at a modest 104 calories.
Speaking of dairy products in general, scientists have already identified important reasons to drink milk every day. Kefir retains many of milk’s benefits while being easier to digest thanks to fermentation.
How Kefir Affects the Gut and Digestion
Kefir’s main superpower is probiotics. These are live bacteria that enter the gut and help maintain a balanced microflora. When this balance is in order, food is digested better, nutrients are absorbed more efficiently, and unpleasant sensations like bloating and heaviness in the stomach occur less frequently.
Research shows that fermented products alleviate symptoms of irritable bowel syndrome, help with constipation, and even with diarrhea. Certain bacteria found exclusively in kefir suppress the growth of harmful microorganisms — salmonella and harmful strains of E. coli.
It’s important to understand that kefir is not a medicine. If you have chronic digestive issues, it can be a good supplement to treatment, but not a replacement for visiting a doctor. Nevertheless, for everyday gut support, it’s one of the most accessible and effective products.
How Kefir Affects Immunity and Bone Health
About 70% of immune cells are located in the gut. By supporting healthy microflora, kefir indirectly helps the immune system as well. Additionally, the probiotics it contains have antibacterial properties, meaning they prevent harmful bacteria from establishing themselves in the body.
Kefir’s benefits for bones are also significant. Vitamin K2 in its composition plays a key role in calcium absorption: it directs calcium specifically to bones and teeth, rather than to soft tissues. A randomized clinical study from 2015 showed that regular kefir consumption can increase bone density and slow the development of osteoporosis. However, more large-scale human studies are needed for definitive conclusions.
Additionally, a 2007 animal study showed that kefir reduces inflammatory reactions associated with allergies and asthma. But here too, scientists remain cautious — there isn’t enough human data yet.
Kefir can help support bone health in older age
How Much Kefir Can You Drink Per Day
There’s no strict medical guideline, but most experts agree: one to two glasses of kefir per day is a comfortable and safe amount for most adults. The key is not to increase the portion suddenly. If you haven’t been drinking kefir regularly, start with half a glass and observe your body’s reaction.
If you drink too much kefir, unpleasant side effects are possible:
- bloating and gas;
- stomach discomfort;
- nausea.
This is because the gut needs time to adapt to a large amount of probiotics. Gradual introduction into your diet is a simple rule that will spare you unpleasant sensations.
When Is It Better to Drink Kefir — Morning or Night
You can drink kefir at any time of day, but there’s a nuance with evening consumption. The tradition of drinking kefir before bed isn’t always justified: in some people, it can provoke reflux — the backflow of acid from the stomach into the esophagus. This causes heartburn and unpleasant sensations.
If you’re used to drinking kefir in the evening and don’t experience discomfort — there’s nothing wrong with that. But doctors recommend doing so no later than two hours before sleep. In the morning or during the day, kefir is absorbed without such risks and works perfectly as a light snack or addition to breakfast.
Kefir with muesli and fruit — a convenient breakfast option
Who Should Not Drink Kefir
Despite all its benefits, there are situations when contraindications to kefir arise:
- People with autoimmune diseases — due to the high probiotic content, kefir can affect the immune system. In rare cases, probiotics can increase the risk of infections in immunocompromised individuals. It’s worth consulting a doctor before adding kefir to your diet;
- People with lactose intolerance — kefir contains less lactose than milk because bacteria partially convert it into lactic acid. Many people with mild intolerance tolerate kefir well. But if the reaction is severe, it’s better to find a comfortable portion through trial and error;
- People with diabetes — kefir contains carbohydrates (about 11.6 g per glass), which can affect blood sugar levels;
- People with alcohol intolerance — during fermentation, kefir produces a small amount of alcohol (0.5–2 per mille). For most people, this is negligible, but those with alcohol intolerance should keep this in mind.
How to Choose the Best Kefir at the Store
Russian store shelves carry dozens of kefir varieties, and the choice depends on your goals. If you want to lose weight — go for kefir with 1% fat. If, on the contrary, you need to gain weight or simply prefer a thicker and richer taste — kefir with 3.2% fat or higher will work.
Pay attention to the kefir’s ingredients. Good kefir should contain just two ingredients — milk and kefir starter culture. The shorter the list on the package, the better. Also check the expiration date: kefir is a living product, and the fresher it is, the more active bacteria it contains.
You can also make kefir at home. You can add 50 g of store-bought kefir to a liter of milk and leave it overnight in a warm place. By morning, the drink will be ready. And if you can get your hands on kefir grains, you can make kefir continuously without buying new starter culture.
But it’s important to remember that when heated, the beneficial bacteria in kefir die. You can use it to make pancakes and fritters — they’ll turn out delicious and fluffy — but there won’t be any probiotic benefit in such dishes.
Kefir is not a miracle cure or a panacea, but it is one of the few products whose benefits are supported by hundreds of scientific studies. If you drink it regularly and in reasonable amounts, you can support your gut, strengthen your bones, and simply feel better. The main thing is to listen to your body and remember that even the healthiest product is best in moderation.
