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While the plant revolution may have reduced the amount of lactose in our diet, certain dairy foods are making a comeback in the name of good health, and kefir is one of them.
I used to think of kefir as one of those slightly disgusting healthy foods, probably incredibly good for you, but kind of gross. Fermented yogurt? It's not the sexiest food. So, even though nutritionists recommended it, I avoided kefir and opted for more modern foods and drinks like kombucha and kimchi.
These other fermented foods were at least a step in the right direction, especially since new research suggests that the health of our intestines could be responsible for any number of complaints and illnesses. One recent study found that the cure for clinical depression could lie in gut regulation, and another suggested we might sleep better if our gut bacteria were more stable.
Foods and drinks containing gut-friendly bacteria pack a lot of power, and we're just beginning to realize how essential good gut health is for better long-term wellbeing. However, a growing interest in the gut has led to a push in the marketing of gut-friendly foods and once again, kefir has appeared on my radar.
“Kefir is a cousin of yogurt; the main difference is that it contains more different strains of microbes. It's been around for thousands of years, but it's the rise in gut health in recent years that has brought it back into fashion,” explains Dr. Megan Rossi, known as The Gut Health Doctor.
Dr. Rossi continues: “While there are limited clinical trials looking at specific benefits, it is believed to mechanically have additional benefits to yogurt given its high strain diversity and bacteria count. These include benefits in weight management and heart disease, plus a new Stanford University study showed that a high intake of fermented foods is linked to lower markers of inflammation.”
One of the things I've become obsessed with over the last few years is decreasing inflammation in my body and turning back my biological age. I'm no Bryan Johnson, but I like to think I've done a good job at this: A recent health scan showed that my body age is five years younger than my actual age. So, given the health benefits of kefir and the fact that I was seeing it absolutely everywhere, I decided to give it a try.
I drank kefir, which is high in natural probiotics like lacto and bifido bacteria, every day for 30 days, drinking two different brands in a variety of flavors: I tried plain kefir, kefir with added protein, honey and orange blossom kefir, and strawberry to name just a few variations. Not only did I surprise myself by absolutely loving the flavor, but I also loved the results. I had more energy, I felt fuller longer after meals, my hormonally challenged skin looked better, and I found myself looking forward to my morning cup. The skin might have been a red herring, but I was still pleased with how things were going.
Dr. Rossi recommends consuming between 100 and 200 ml of kefir per day, depending on each person, and the desired result also dictates when you should drink it.
If you are drinking it to aid digestion and improve gut health, it is recommended to drink it on an empty stomach. However, if you take it as a snack or to improve satiety, after meals is the best time to take it. I opted for 100ml and drank it in the morning before breakfast.
At this point, my morning routine is pretty detailed, with all the other healthy drinks and supplements I take (I drink electrolyte water, a bone broth drink with vanilla protein, and a coffee with collagen powder, mushroom powder, and oil MCT), so adding a small glass of kefir to the mix was not a difficult task.
At first I felt a little uneasy about the pale yogurt-like liquid and its smell. I didn't really enjoy the way it coated my tongue and made the back of my throat feel unpleasant; They always say you should avoid dairy before speaking in public for this very reason.
I once went to a health appointment and they asked me to stick out my tongue. I panicked, thinking he would look weird from all the kefir he had drank that morning; fortunately I was told I had a very healthy looking tongue.
Of course, some people struggle more with the slightly strange sensation of consuming a thick dairy drink. People with dairy allergies should avoid dairy-based kefir, and although it contains low levels of lactose, those who are lactose intolerant should probably avoid it as well.
Gut Health Fact Box
Experts explain how we can take better care of our gut and improve our mood with the right foods
- Gut health is crucial for physical and mental well-being, influencing digestion, nutrient absorption, immune function and mood.
- A diverse diet rich in prebiotic and probiotic foods is key to maintaining a healthy gut microbiome.
- Prebiotic foods such as oily fish, legumes, onions, garlic, mushrooms, oats, flax seeds, cashews, and Jerusalem artichokes nourish beneficial gut bacteria.
- Probiotic foods such as kefir, kombucha, yogurt, sauerkraut, kimchi, miso, and certain cheeses introduce live cultures to support intestinal balance.
- Choosing whole foods instead of supplements ensures a broader range of nutrients and microbes for optimal gut health and overall well-being.
- Read more: How to improve intestinal health with diet, according to experts
“You can get water kefir and milk kefir,” explains Dr. Rossi. “Milk kefir is made with milk and contains lactose, unlike water kefir which is made with sugar water. Generally speaking, homemade dairy kefir is thought to contain around 30 percent less lactose, as the fermentation process reduces some of the lactose present in standard milk.”
If you want to avoid dairy altogether, then water kefir is probably the way to go. Like kefir made from milk, it comes in a variety of forms and flavors and is suitable for vegans. Dr. Rossi also adds that if you are immunocompromised or undergoing cancer treatment, it is not recommended to make your own kefir at home, whether water- or milk-based, given the risk of contamination.
Instead of making my own water kefir or drinking it, I drank dairy kefir from Biotiful and Bio&Me. Having tried many other brands for my research on the best drinks for gut health, these two were my favorites in terms of taste, consistency and price.
When separating a good quality kefir from a poorer quality one, Rossi recommends looking at the list of ingredients. “Unfortunately, many brands now add sugars in the form of fruit extracts, rather than using whole fruits, and others, including new protein products, add sugar in the form of sucrose,” he explains. “Many brands also include thickeners such as pectin, which are unnecessary if the correct fermentation technique is used.”
I continue to drink a small glass of kefir every morning and feel that it does me good. A 2022 article from the National Library of Medicine suggests that kefir has been shown in several studies to “antagonize pathogens, reduce the production of proinflammatory cytokines, contribute to the cytotoxicity of tumor cell lines and reduce tumor burden, and improve serum glycemic and lipid profiles. “This is high praise for a seemingly simple fermented beverage.
It is higher in protein than milk or traditional yogurt (Greek yogurt offers more protein per gram) and is easy to find, as most supermarkets carry at least one brand and there are many that can be found online .
With gut health set to be one of the hottest topics in health and wellness this year, there's certainly nothing wrong with giving kefir a try. Bacteria in a single serving could potentially support better digestion, improved immunity, and reduced inflammation in the body. Despite my initial hesitation to try it, I am now a kefir convert and love it.
Looking for more recommendations? I took maca powder for three months: here's why you should too
