9 Health Benefits of Kefir (Backed by Science)

Kefir, a fermented milk drink, boasts numerous health benefits that could make a significant difference in your life. Rich in probiotics and nutrients, it offers a tasty and versatile means of supporting your well-being.

Facts and Evidence-Based Health Benefits of Kefir

Some potential benefits of kefir include improved digestion, enhanced bone health, and reduced inflammation. Through the course of this article, you’ll learn about nine evidence-based reasons to incorporate kefir into your diet.

kefir into your diet

Let’s delve deeper into the science-backed health advantages of kefir and explore how this powerhouse drink can contribute to a healthier lifestyle.

Kefir is a Fantastic Source of Many Nutrients

Kefir is rich in a variety of nutrients. It is known for its high protein content, making it an excellent addition to your diet. Not only does it provide essential amino acids, it also contributes to muscle growth and repair.

Kefir is a Fantastic Source of Many Nutrients

In addition to protein, kefir contains significant amounts of calcium. This mineral is vital for maintaining strong bones and teeth and proper nerve and muscle function. Incorporating kefir into your meals can help you meet your daily calcium needs.

Kefir is also packed with various vitamins, including Vitamin B12 and riboflavin (Vitamin B2). These B vitamins play a crucial role in energy production, brain function, and red blood cell formation. Consuming kefir on a regular basis can help you maintain optimal levels of these essential nutrients.

Vitamin B12

Another notable nutrient in kefir is phosphorus. This mineral works alongside calcium in building strong bones and teeth. Moreover, it helps filter out waste from your kidneys and plays a role in energy production.

Kefir is a More Powerful Probiotic than Yogurt

Kefir outshines yogurt in terms of probiotic content. While both kefir and yogurt contain friendly bacteria, kefir packs more probiotic strains. Kefir typically has around 30 to 50 different strains, while yogurt usually contains around 2 to 7 strains.

Kefir is a More Powerful Probiotic than Yogurt

Another advantage of kefir is the presence of Lactobacillus kefiri, a unique probiotic strain found only in kefir. This strain is known for its strong antimicrobial properties, which help fight against harmful bacteria in your gut.

strong antimicrobial properties

To enjoy kefir, you can drink it plain, mix it with fruits, or use it as a replacement for milk in smoothies and cereals. Regardless of how you choose to consume it, kefir will provide your gut with a beneficial boost of friendly bacteria.

Kefir Has Potent Antibacterial Properties

Kefir is known for its antibacterial properties. These help protect you from various infections, promoting a healthy immune system. Kefir contains certain beneficial strains of lactic acid bacteria, which can actively fight against harmful bacteria.


One of the common pathogens kefir targets is Salmonella.


This bacteria causes food poisoning, and by consuming kefir, you can reduce your risk of contracting it.

E. Coli

Another harmful bacteria that kefir combats is Escherichia coli (E. coli), which can cause severe gastrointestinal issues.

E. Coli

Kefir’s beneficial bacteria can inhibit the growth of E. coli, providing protection against this threat.

H. Pylori

Kefir is also effective against Helicobacter pylori, a bacteria often responsible for stomach ulcers and cancer.

H. Pylori

Incorporating kefir into your diet can help keep this harmful bacteria in check. By including kefir in your nutritional regimen, you are taking a proactive step in maintaining your health and preventing bacterial infections.

Kefir Can Improve Bone Health and Lower the Risk of Osteoporosis

Kefir is known for promoting bone health. This tangy, yogurt-like drink provides essential nutrients for maintaining strong bones, such as calcium, phosphorus, and magnesium. Additionally, kefir is a good source of vitamins K and D.

Kefir Can Improve Bone Health and Lower the Risk of Osteoporosis

Vitamin K plays a vital role in bone metabolism. Specifically, vitamin K2 reduces the risk of fractures by activating proteins that bind calcium to your bones. Vitamin D, on the other hand, improves calcium absorption in your gut, further enhancing bone health.

Consuming kefir can help prevent osteoporosis, a condition characterized by fragile and porous bones, which makes them prone to fractures. 

help prevent osteoporosis

Osteoporosis is particularly common among older adults and women after menopause. Along with a balanced diet and regular exercise, kefir can contribute to stronger, healthier bones and a reduced risk of osteoporosis.

Kefir May Protect Against Cancer

Kefir is a probiotic-rich beverage that might play a role in cancer prevention. Some studies suggest it can help suppress tumor growth. While research is still ongoing, early findings are promising.

Kefir May Protect Against Cancer

In laboratory settings, kefir has demonstrated potential anti-cancer benefits. Test-tube studies involving human breast cancer cells show kefir’s potential to inhibit their growth. However, more human studies are needed to confirm kefir’s anti-cancer properties.

Kefir’s Probiotics May Help with Various Digestive Concerns

Probiotics are live microorganisms that can improve your digestion and gut health are found in kefir.

Kefir's Probiotics May Help with Various Digestive Concerns

They work by balancing your gut bacteria, which is important for preventing and treating digestive problems.

Irritable Bowel Syndrome

One common digestive issue kefir can help with is irritable bowel syndrome (IBS).

Irritable Bowel Syndrome

It works by fostering a healthy gut flora balance, which may alleviate IBS symptoms like bloating, abdominal pain, and irregular bowel movements.


Diarrhea can also be managed with kefir. The probiotics in kefir can help prevent or treat diarrhea caused by infections, antibiotics, or other factors.


While kefir can support gut health, it shouldn’t replace medical treatments for diagnosed digestive conditions.


On the other hand, if you suffer from constipation, kefir’s probiotics can assist in restoring regular bowel movements by stimulating digestion.


It’s critical to understand that while beneficial, probiotics like those found in kefir should supplement, not replace, a balanced diet rich in fiber and fluids for managing constipation.

Stomach Ulcers

Another digestive concern is H. pylori infection, a common cause of stomach ulcers. Kefir’s probiotics can inhibit the growth of H. pylori, reducing the risk of developing related digestive issues.

Stomach Ulcers

Stomach ulcers are a serious condition that requires medical intervention. Consult your healthcare provider if you think you have an ulcer or before using kefir as a therapeutic option.

Kefir is Low in Lactose

This milk product is low in lactose due to the fermentation process. During fermentation, beneficial bacteria and yeast break down lactose into simpler sugars like glucose and galactose. This process significantly reduces the lactose content in kefir.

Kefir is Low in Lactose

If lactose intolerant, kefir can be a suitable alternative to regular milk. Lactose intolerance can cause digestive discomfort, bloating, and diarrhea. Consuming kefir instead of unfermented dairy may help minimize these symptoms.

Furthermore, the live cultures in kefir can improve lactose digestion in individuals with lactose intolerance. These probiotics enhance the activity of lactase, the enzyme responsible for breaking down lactose. This assistance eases the burdens on your digestive system.

improve lactose digestion

Kefir May Improve Allergy and Asthma Symptoms

This fermented milk drink has been linked to the reduction of allergy and asthma symptoms. Its probiotic content can help regulate your immune system, decreasing inflammation. 

The anti-inflammatory properties found in kefir target allergy-related issues. This can bring relief to those suffering from allergies. For asthma sufferers, kefir’s effect on inflammation may also be beneficial. It is considered that kefir could play a role in controlling asthma symptoms.

Kefir May Improve Allergy and Asthma Symptoms

Kefir is Easy to Make at Home

Kefir is produced by fermenting cow’s or goat’s milk with kefir grains. These grains are a mixture of yeast and lactic acid bacteria responsible for fermentation. You will need just a few basic supplies to make kefir at home.

First, obtain kefir grains from a local supplier or online store. Next, choose your milk; cow’s milk or goat’s milk can be used, and organic options are available for both. Place the kefir grains in a clean glass jar and pour the milk over them.

Kefir is Easy to Make at Home

Cover the jar with a clean cloth or coffee filter, and secure it with a rubber band. This allows air to flow during fermentation but keeps out contaminants. 

Store the jar at room temperature, away from direct sunlight, and let the mixture ferment for 12-48 hours. The fermenting time depends on your preference for taste and consistency.

let the mixture ferment for 12-48 hours

After fermentation, strain out the kefir grains using a plastic or stainless steel strainer, separating the kefir from the grains. The resulting liquid is your kefir beverage, ready to be consumed or stored in the refrigerator for up to a week. 

kefir beverage

The kefir grains can be reused in a new batch of milk, continuing the process as many times as you like.

Making your own kefir ensures that you get to enjoy this nutritious beverage while controlling the ingredients and customizing the taste.

Frequently Asked Questions

What is the nutritional content of kefir?

Kefir is a nutrient-rich drink containing protein, calcium, B vitamins, and a unique blend of probiotics.

What is the nutritional content of kefir

It has small amounts of fat, carbohydrates, and dietary fiber, providing essential nutrients without added sugars or unhealthy additives.

How does kefir support digestive health?

Kefir contains beneficial probiotics that help restore balance to your gut microbiome.

How does kefir support digestive health

These probiotics aid in breaking down food, reducing symptoms of digestive problems, and promoting regular bowel movements.

Can kefir help in boosting the immune system?

Yes, kefir can support your immune health by providing probiotics, which help to strengthen the gut barrier and stimulate immune cells.

Can kefir help in boosting the immune system

Kefir may contribute to overall immunity and disease resistance by improving gut health.

What are the potential benefits of kefir for bone health?

Kefir is a rich source of calcium and vitamin K2, both essential for strong bones. Calcium contributes to bone density, while vitamin K2 assists with the proper absorption of calcium.

What are the potential benefits of kefir for bone health

Consuming kefir can help promote bone health and may prevent age-related bone issues, such as osteoporosis.

How does kefir aid in weight management?

Kefir may assist in weight management by providing high-quality protein, which can reduce hunger and increase feelings of fullness.

How does kefir aid in weight management

The probiotics in kefir also help promote a balanced gut microbiome, which has been linked to a healthier body weight.

Is kefir helpful in managing allergies and asthma?

While more research is needed, some studies suggest that kefir’s probiotics could have a positive effect on allergy and asthma symptoms.

Is kefir helpful in managing allergies and asthma

These probiotic strains might help reduce inflammation, improve immune function, and balance the gut microbiome, potentially providing relief for allergy and asthma sufferers.