How Much Kefir Should You Drink Daily – Written by Joe Leach, MS – Clinically reviewed by Katherine Marengo LDN, RD, Nutrition – Updated March 24, 2022
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How Much Kefir Should You Drink Daily
Kefir, a staple food in many cultures around the world, has become extremely popular in the natural health community.
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Rich in nutrients and probiotics, it is very beneficial for digestion and gut health. Actually, many people find it more nutritious than curd.
Kefir came from parts of Eastern Europe and South-West Asia. Its name comes from the Turkish word “keef”, which denotes well-being after eating (
It is made by mixing kefir grains with milk. They are not cereal grains, but grain colonies of yeast and lactic acid bacteria that look like cauliflower.
In about 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk to turn them into kefir. The beans are then removed from the liquid and can be reused.
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In other words, kefir is a drink, but kefir grains are the starter culture used to make the drink.
The lactic acid bacteria present in cereals convert the lactose in milk into lactic acid. This is what makes kefir sour like yogurt – but it has a thinner consistency.
In addition, kefir contains about 104 calories, 11.6 grams of carbohydrates and 2-3 grams of fat, depending on the type of milk used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (
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Dairy-free versions of kefir can be prepared with coconut water, coconut milk or other sweetened liquids. They will not have the same nutritional profile as milk-based kefir.
Summary Kefir is a fermented milk drink grown from kefir grains. It is a rich source of calcium, protein and B vitamins.
Known as probiotics, these microorganisms can affect health in many ways, including aiding in digestion, weight control and mental health (
Yogurt is the most well-known probiotic food in the Western diet, but kefir is actually a very strong source.
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Kefir grains contain 61 strains of bacteria and yeast, making them a very rich and diverse source of probiotics, although this diversity can vary (
Summary Kefir may contain as many as 61 different microorganisms, making it a more potent source of probiotics than many other fermented dairy products.
Summary Kefir contains the probiotic Lactobacillus kefir and the carbohydrate kefir, which protects against harmful bacteria.
Osteoporosis is characterized by deterioration of bone tissue and is a serious problem in Western countries. This is especially common in older women and dramatically increases the risk of fractures.
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Ensuring adequate calcium intake is one of the most effective ways to improve bone health and slow the progression of osteoporosis.
Full fat kefir is an excellent source of not only calcium, but also vitamin K2, which plays an important role in calcium metabolism. K2 supplementation has been shown to reduce the risk of fractures by up to 81% (12,
Recent animal studies have associated kefir with increased absorption of calcium into bone cells. This improves bone density which should help prevent fractures (
Summary Kefir made from dairy products is an excellent source of calcium, and full-fat milk kefir also contains vitamin K2. These nutrients have many benefits for bone health.
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Cancer is one of the leading causes of death worldwide. This happens when abnormal cells in your body grow out of control, such as in a tumor.
The probiotics in fermented milk products are believed to reduce tumor growth by stimulating the immune system. So it is possible that kefir can fight cancer (
One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with just 14% for yogurt extract (
Summary Some test-tube and animal studies indicate that kefir may inhibit the growth of cancer cells. However, none of the current studies have looked at humans, so more research is needed.
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Summary Probiotics such as kefir can treat many forms of diarrhea. They can also improve various digestive conditions.
Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance (25).
The lactic acid bacteria in fermented dairy products — such as kefir and yogurt — convert lactose into lactic acid, so these foods contain significantly less lactose than milk.
Therefore, kefir is generally well tolerated by lactose intolerant people, at least when compared to regular milk (
How To Make Kefir
Remember that it is possible to make 100% lactose-free kefir using coconut water, fruit juice, or any other non-dairy beverage.
Summary Kefir is low in lactose because the lactic acid bacteria have already digested the lactose. People who are lactose intolerant can often drink kefir without any problems.
Kefir cereals are available in some health food stores and supermarkets as well as on the Internet. Please note that kefir cereals differ from each other for dairy and non-dairy drinks.
You can also find many blog posts and videos that teach kefir production, but the process is very simple:
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When it looks lumpy, it is ready. After gently draining the liquid, the original kefir grains remain. Now you can pour the cereal into a new jar along with some milk and the process starts all over again.
Research suggests that it boosts your immune system, helps with digestion problems, improves bone health and may even fight cancer. If you’ve heard about all the nutritional benefits of kefir, you might want to make it a part of your life. Kefir is a great way to improve your digestive health. Of course, if you are going to drink more kefir, be sure to drink it at the right time.
Not all people’s experiences with kefir are the same, and you should consider your own experiences when deciding when to drink this beverage. With this in mind, many people recommend drinking it early in the day.
If you are not a fan of breakfast, you can also drink kefir before your first meal of the day. If you do this, you are likely to have better digestive health throughout the day.
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You can eat kefir with a meal or drink it alone. choice is yours. Keeping this in mind, many people like to eat kefir with food. Just remember that kefir can be very filling.
You don’t necessarily have to drink kefir only in the morning, but you should avoid drinking it before going to bed at night. Since kefir affects the digestive system, it can prevent you from sleeping well.
Instead, you should consume kefir while you are active. Even if you drink it later in the day, it should be at least a few hours before bedtime.
What is the best time of day to drink kefir? See what experts recommend and decide what to do next. You should focus on finding a solution that works for you.
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When is it best to drink kefir and why? /uploads/2019-08/healthcowglass.jpg 200px 200px
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