Kefir is a drink that many people are starting to add to their diet.  It can be found in the cold food section of the grocery store, near the yogurt.  It is a fermented milk made from kefir grains.  They are not normal grains but a mix between yeast and lactic acid. 

Kefir can be made with a milk base of cow, goat, or sheep milk.  There are water based options but they will not have the same nutrients as kefir made from cow’s milk.  The same goes with dairy free options of kefir that can be made with coconut water, or coconut milk.  These will not have the same amount of nutrients as kefir made from animal milks. 

Kefir can help aid digestive health due to the amount of probiotics it has in it.  Kefir has more than 30 different probiotics in a single serving.  Kefir is also rich in calcium, protein and gluten free.

The fermentation of kefir lowers the amount of lactose that is in the drink.  It may not be lactose free, but some types can be 99% lactose free.  People who are lactose intolerant are able to have kefir without having side effects.  It may even help people who are lactose intolerant be able to tolerate and digest lactose better. 

If you have a severe intolerance, or an allergy you will want to stay away from the kefir made with animal milk.  If you have an intolerance you will want to make sure that you don’t drink too much kefir too.  This could lead to adverse side effects. 


Nutritional Value of Kefir

Some people believe that kefir is more nutritional than yogurt.  Nutritional value is based on the base the kefir is made with.  Whole fat cow’s milk will have different nutritional value than low fat cow’s milk.  One cup of low fat cow’s milk kefir has 110 calories, 11 grams protein, 2 grams fat, 12 grams carbohydrates, 12 grams sugar, 390 milligrams calcium, and 90 micrograms of vitamin A.  Kefir is a great source of vitamin C, calcium, vitamin K, folate, phosphorus, and magnesium.  


Health Benefits Of Kefir

Kefir has lots of benefits.  Mostly due to the fermented process of how it is made, and the amount of probiotics that it contains. 

Probiotics can help with a healthy digestive system.  It can also help with constipation relief

There are studies that show that a healthy amount of probiotics can also support your cardiovascular health. 

Kefir has also been shown to help with blood sugar control. 

It can also speed up weight loss in people who are taking kefir regularly. 

There is a probiotic and a carbohydrate found in kefir that has antibacterial properties.  This can help you fight off illness and sickness and help boost your immune system

Since kefir is high in calcium it can help improve bone health.  It can also help prevent osteoporosis or fractures. 

There are some studies that are showing kefir may have anticancer properties where it can help prevent tumor growth. 

Kefir may also help ease allergy symptoms and inflammation in people with asthma. 

Kefir can help lower your cholesterol.  It helps how your body absorbs cholesterol from food as well as how your body produces, processes, and uses the cholesterol you intake.  


Where can I find Kefir?

When buying kefir it is important to watch out for ones that have added sugars.  Most grocery stores will carry kefir.  Health food stores will also have options.  You can make kefir at home.  Making kefir at home you first have to make the fermented starter of the kefir grains.  When added to the milk you then pour the grains off and they can be reused to make more kefir in the future.  It is important to store your kefir appropriately to stop mold from occurring. 



There isn’t much research on the side effects of kefir.  It seems to be safe to consume unless you have a severe lactose intolerance, or allergy.  When you first start drinking something with high probiotics in it, it may cause a bit of discomfort at first while your body is getting used to it.  When you first start having kefir, experiencing gas and bloating can be normal.  Try not to overdo your amount you are drinking, and add in more slowly.   



Kefir can help your immune system, your digestion, as well as other health benefits.  It is nutritionally dense food that can help someone with a lactose intolerance tolerate and digest lactose better.  Kefir also has a huge amount of probiotics that can benefit your health overall.  




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