This superfood strengthens bones and prevents disease

Health Benefits

Kefir supports gut health

Dietitian Shelley Balls highlighted that kefir is a source of gut health due to its rich content of probiotics - "friendly bacteria that ensure the digestive system functions smoothly."

Unlike yogurt, kefir usually contains a broader range of substances, which may have a more complex effect on the gut microbiome. A healthy gut not only aids digestion but also plays an important role in immunity and overall well-being.

Boosts immune function

The probiotics in kefir also help strengthen immunity.

"In particular, Lactobacillus kefiri can boost your immune system by reducing inflammation and enhancing the body's defenses against infections. Kefir also contains compounds with antimicrobial properties, providing extra protection," the expert explained.

The fermentation process gives kefir protective benefits for the immune system. Probiotics actively populate the gut with healthy bacteria necessary for proper immune function. The gut microbiome plays many vital roles in the body, and when it's out of balance, it affects almost every system.

Good for heart health

Regular consumption of kefir can also support heart health by helping to lower blood pressure and cholesterol levels.

Kefir's probiotics and bioactive compounds can reduce inflammation and even help regulate blood lipid levels. Including kefir in your diet can be a small but meaningful step toward improving cardiovascular health.

Strengthens bones

Kefir can help prevent osteoporosis and other bone diseases and disorders.

Thanks to its high calcium, vitamin K2, and magnesium content, kefir is a nutrient-rich choice for bone health. These nutrients are essential for maintaining bone density and preventing such conditions.

In addition, the probiotics in kefir may improve calcium absorption, making it a better option than regular dairy products for supporting strong bones.

Supports weight management

Many people exclude or limit dairy products when trying to lose weight. However, consuming kefir can actually help with weight loss.

It is high in protein, which helps you feel full longer, and its probiotics may positively influence gut bacteria, which play a significant role in metabolism. By promoting satiety and supporting a healthy gut, kefir can make weight management a bit easier.

How often to consume kefir

Daily kefir consumption is safe for most people - approximately 237 ml daily, depending on individual characteristics and tolerance.

However, if you have a weakened immune system, it is important to consult your doctor before adding kefir to your diet.

Dietitians recommend choosing plain, unsweetened kefir with live and active cultures. Sweetened products often contain added sugar, which can negate some health benefits.

If you have a milk allergy, you should avoid kefir, as it may cause life-threatening allergic reactions.

Kefir is contraindicated for people with high stomach acid levels due to hyperacid gastritis.

It is also not recommended for those with gastric or duodenal ulcers and pancreatitis.

Best pairings with kefir:

• Fruits;
• Oatmeal;
• Salad dressings.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.