4 Health Benefits of Kefir, Plus 5 Recipes

Kefir is a fermented, probiotic-rich food—similar to yogurt—that can help to support bone and skin health, and more. Learn about its benefits, enjoy some kefir-inclusive recipes, and even make your own!

What Is Kefir?

Kefir is a slightly more-liquid version of yogurt. Often recommended for its impressive probiotic levels, kefir both does well as a stand-alone fermented beverage as well as a main ingredient in many yummy recipes.

A fermented drink, kefir is usually made from cow, goat, nut, or coconut milk. What makes kefir different from its cousin, yogurt, is the way in which it is made. Kefir is fermented with kefir grain—a combination probiotic bacteria and yeast.  The kefir grains feed on the lactose in the milk, making it lower in lactose (if using cow or goat milk) and easier for those to digest who have lactose intolerance. When kefir is made with nut milk or coconut milk the process is similar except requires just a bit of sugar instead of the lactose (in the milk) for the fermentation to occur.

Its potent nutrient profile lends to its popularity and widespread uses for health and well-being. Kefir is especially high in vitamin B12, calcium, magnesium, vitamin K, folate, and a diverse array of probiotics.

The fermentation process enhances many of the health benefits of foods, due to the high and diverse range of probiotics and increased bioavailability. As a fermented beverage, kefir is a wonderful example of a probiotic superfood. Kefir benefits range from digestive support to immunity; it has earned its place as a hearty probiotic food you can include in your health regimen. The following are four of the main health benefits of Kefir:

1. Gut Health

Ancient and traditional diets were once primarily made up of homegrown food that grew in healthy probiotic-rich soil and were then often fermented for safekeeping—increasing the good bacteria people once naturally ate. Today’s typical foods are more processed and refined, and the soil is not as healthy.

While it may take a bit more effort to eat a diet rich in fermented foods such as kefir, it is well worth the effort for your gut health and overall wellness.

According to the NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases, part of the National Institutes of Health [NIH]), 60 to 70 million people struggle with digestive issues in the U.S. Some of the common digestive issues include IBS (irritable bowel syndrome), IBD (inflammatory bowel disease), candida overgrowth, constipation, and Crohn’s Disease.

When your microbiome (the delicate ecology of microbes living in your gut) is well balanced, you experience a healthier digestive process. Research shows that symptoms such as bloating, diarrhea, and various forms of IBD improve with a diet high in probiotics. Foods high in probiotics have also been shown (in children) to repair candida overgrowth (an imbalance of yeast in the microbiome), help heal leaky gut syndrome, and decrease digestive inflammation.
 
Including kefir in your diet may be a way to improve and/or repair your digestive health.

2. Bone Health

Research shows that kefir improves bone mass (in rats). As mentioned, kefir is a great source of calcium, magnesium, and vitamin K. These specific nutrients (especially when working together) are a wonderful way to ensure your bones are able to stay strong and healthy.

• Calciumis a mineral that is often associated with bone health. While calcium is imperative in bone density and strength, an increase in calcium alone is not always enough to ensure a large increase in bone mass density.
• Magnesiumis another mineral that is crucial for bone health. For example, magnesium deficiency has been shown to contribute to osteoporosis—a condition of weakened bone density. A diet high in magnesium is helpful in maintaining bone integrity.
• Vitamin Khelps calcium transport and absorb into the bones. In fact, many mechanisms of bone metabolism are recognized to be reliant on vitamin K, including bone mineralization and calcium balance in the bones.

Kefir is a robust source of these significant nutrients, making it a wonderful food to include in a diet to support bone health.

3. Immunity

Especially during cold and flu season, it is important to keep your immune system strong by sleeping more, taking extra vitamin C, washing your hands frequently, and eating foods rich in probiotics.

Research has shown that probiotic-rich foods, such as kefir, elevate immune function through supporting the strength and integrity of the intestinal lining, keeping the bad bacteria from crossing into the bloodstream and, therefore, creating more overall health for the immune system.

A strong immune system is priceless when you seek to feel your best. Adding in a food like kefir is a wise choice for a strong immune system.

4. Skin Health

Your skin health is often said to be a reflection of your overall health. Radiant skin comes from a strong well of internal health –– including your digestion and your microbiome. Repairing skin issues is often influenced by diet along with a strong digestion and microbiome balance. Probiotic therapy can have a wonderful impact on many common skin issues.

While many dermatologists recommend probiotic-rich foods, such as kefir, for skin health (especially acne) more research is needed in this area of study, to confirm exact protocols and treatment types.

One thing you can be sure of is probiotic foods such as kefir, are a great way to enhance your diet, support your digestion, and, hence, your skin health.

How to Incorporate Kefir into Your Diet

You may have enjoyed a swig of kefir from your local health food store or even tried it at one of your favorite restaurants in a tasty sauce or dressing. Getting comfortable with the many uses of kefir is a sure way to increase your appetite for this versatile food. Check out a few simple ways to explore kefir in your meals and benefit from this source of probiotics.