In recent years, kefir, a drinkable yogurt hailing from Eastern Europe, has gained recognition as a nutrient-dense addition to your diet, praised for its high probiotic and protein content. With its thick, smoothie-like texture and tart flavor, kefir offers a delicious way to support your gut health and potentially aid in weight loss.
The Importance of Gut Health
Your gut, often referred to as “your second brain,” plays a crucial role in your overall well-being, influencing everything from immunity to digestion. A chronically unhealthy gut has been linked to metabolic issues, certain cancers, and major gastrointestinal disorders. Maintaining your gut health is all about balance - both of your meals and your gut’s microbiome. Eating unprocessed, fresh foods everyday provides your gut with valuable nutrients.
Naturally fermented foods, like Biotiful Kefir are rich in live cultures that help maintain a healthy gut microbiome. One of the main ways your body connects with the outside world is through your gut. It’s a lot easier to keep your car in good condition than to run it into the ground until it stutters and stalls. Keeping your oil topped up and your tyres pumped are both things you can do regularly, and can prevent bigger issues which need bigger resolutions down the road. The same goes for your gut. Keeping your gut healthy means it can always get the most from the nutrients you provide it with. High fibre supports digestion Vitamins B12 and B5 contribute to the reduction of tiredness and fatigue
What is Kefir?
Kefir is a fermented drink traditionally made from milk. It originated thousands of years ago in the mountains of the North Caucasus region of Russia, as well as in Tibet and Mongolia. People began producing and consuming kefir more widely during the 19th century. While people have always consumed kefir for its supposed benefits, it has recently become more popular in the West. In fact, these days, it’s available in most grocery stores.
Kefir has a thick, viscous texture closer to a smoothie than milk, and an acidic, tart flavor similar to unsweetened Greek yogurt. Kefir naturally contains live and active cultures, which are probiotics beneficial to your gut. To understand why probiotics are essential, it’s important to know that your body consists of trillions of different types of bacteria that live inside your gut lining. Probiotics consist of “good” bacteria that help balance the good and bad bacteria in your gut microbiome.
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The probiotics, or “good” bacteria, in kefir are part of the reason it may have health benefits. Interestingly, the kefir “grains,” the bacteria and yeast used in the fermentation process, came about naturally and can’t be produced artificially. This means that the grains used to make kefir today are direct descendants of those first discovered thousands of years ago.
Despite the name, kefir grains are not grains in the usual sense. They’re actually a collection of bacteria, yeast, and other microorganisms. When clumped together, they look a bit like cauliflower or cottage cheese. The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. However, when kefir grains are added to milk, the bacteria and yeast use it as food and multiply. This starts the process of fermentation. Fermentation occurs when microorganisms turn food into other chemicals, changing the flavor and creating healthy nutrients.
However, some mass-produced kefir products use bacteria and yeasts extracted from kefir grains rather than the grains themselves. This reduces the number and diversity of probiotics in the kefir.
Types of Kefir
There are different types of kefir made from distinct kefir grains. Milk kefir is the most common type, but kefir drinks made from water are popular, too. While water kefir is a good choice if you’re vegan, it has different probiotics than milk kefir and doesn’t contain the protein that comes from the dairy in milk.
Milk kefir itself comes in both full-fat and low-fat versions. The higher the fat content in the milk, the thicker and creamier the kefir, so higher fat kefir is actually less like a drink and more like yogurt. In fact, full-fat kefir has similar protein, fat, and sugar content to full-fat yogurt. A 100-milliliter (ml) serving of plain whole milk kefir has about:
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- 4 grams (g) protein
- 4 g fat
- 3 g sugar
However, thick kefir and yogurt are not the same. While “live” yogurts do contain probiotics, kefir made from kefir grains has a much more diverse range - around 300 different species - including some that are only present in kefir. As we’ll see below, kefir also has much less lactose than yogurt, which can be good to know if you have lactose intolerance.
Kefir contains a range of B vitamins, as well as vitamins C, A, and K.
Kefir and Weight Loss: Unveiling the Connection
Kefir's potential role in weight loss stems from its unique combination of probiotics, protein, and nutrients. Several studies have investigated the link between kefir consumption and weight loss, with promising results.
Probiotics and Gut Health
One of the primary reasons kefir stands out in the realm of weight loss is its high probiotic content. Eating fermented foods like kefir can help increase the diversity of the beneficial bacteria in your gut microbiome, the unique collection of microorganisms that live in your gut. A more diverse gut microbiome is a healthier one, with a greater range of “good” bugs that carry out useful functions in your body. In fact, many of the probiotic bacteria in kefir are particularly good at surviving in the potentially harsh conditions in your gut.
Maintaining a healthy gut microbiome is crucial for weight management. The beneficial bacteria in kefir can help:
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- Improve digestion: By aiding in the breakdown of food and absorption of nutrients.
- Reduce inflammation: Chronic inflammation can interfere with metabolism and weight loss.
- Regulate appetite: Some probiotics can influence hormones that control hunger and satiety.
- Enhance nutrient absorption: Ensuring your body gets the most out of the food you eat.
Protein and Satiety
Furthermore, kefir’s nutrient profile adds to its weight loss prowess. It’s rich in protein, which can help increase feelings of fullness and prevent overeating. Protein is a macronutrient known for its satiating effect, helping you feel fuller for longer and reducing the likelihood of snacking on unhealthy foods.
Scientific Evidence
Consuming kefir regularly may contribute to weight loss, but the limited evidence suggests it’s no more effective than drinking skim milk.
In one study, researchers divided 58 women with overweight or obesity into three groups. They all followed a weight-maintenance diet that included two servings of low-fat dairy products each day. However, one group also included two more servings of low-fat milk in their daily diet, while another group included two servings of kefir. After 8 weeks, the women consuming extra milk or kefir had lost significantly more weight than those in the control group and reduced their waist measurements and body mass index. However, there was no difference between the results in the kefir and milk groups.
Additional Potential Health Benefits of Kefir
Beyond weight loss, kefir offers a range of other potential health benefits:
- Cholesterol and Blood Pressure: Research suggests that eating probiotic foods may help lower both overall cholesterol and “bad” LDL cholesterol. When it comes to kefir specifically, things are less clear-cut. Scientists have seen improvements in cholesterol in animal studies using bacteria taken from kefir. However, research involving people drinking kefir has not backed this up. Interestingly, one study found that a type of sugar molecule, kefiran, found in kefir grains, prevented blood pressure from increasing in rats that had been fed large amounts of cholesterol. While probiotics, in general, do seem to have a positive effect on cholesterol levels and blood pressure, there’s currently not much research about kefir specifically.
- Blood Sugar Control and Diabetes: Prediabetes and insulin resistance - where your body doesn’t respond properly to the insulin it produces - are both risk factors for type 2 diabetes. Studies suggest that regularly consuming probiotic foods and drinks may help to improve your body’s blood sugar control and reduce insulin resistance. There’s also initial evidence that drinking kefir may improve these factors in people who already have diabetes. In one small study, people with type 2 diabetes consumed either 600 ml of kefir or a different type of fermented milk daily. After 8 weeks, participants who consumed kefir saw a significant decrease in their blood sugar measurements compared with the control group.
- Gut Health and Lactose Intolerance: As we’ve seen, eating fermented foods can improve the balance and diversity of the bugs in your gut microbiome. This could have benefits across a range of digestive issues, including some forms of diarrhea and certain aspects of irritable bowel syndrome. Kefir may also be able to help with lactose intolerance, a common digestive issue that can lead to symptoms such as excess gas and bloating. Lactose intolerance happens when your body can’t properly digest the dairy sugar lactose. It’s usually due to not having enough of an enzyme called beta-galactosidase, which helps break lactose down. However, beta-galactosidase is naturally present in kefir grains, so during fermentation, it reduces the amount of lactose in the milk by around 30%. Certain enzymes in the kefir itself can also help you to digest the remaining lactose once you’ve consumed it. In one small study, people with lactose intolerance reported that kefir reduced their gas by half compared with milk. It also improved lactose digestion. However, the same was true for yogurt, so more research is needed to see if there’s really a significant difference between the two.
- Anti-Inflammatory Effects: Inflammation can be a good thing: It's a response by your immune system to illness or injury that helps you fight off disease or heal properly. But chronic inflammation - a continuing, unwanted immune response - can be bad for your body. This can lead to long-term health conditions like arthritis, heart disease, stroke, and type 2 diabetes. Most research into the effects of kefir on inflammation comes from laboratory and animal studies. They’ve shown that substances in kefir can reduce the activity of proteins that activate immune responses and cause inflammation. Scientists are now beginning to look at kefir and inflammation in people.
Incorporating Kefir into Your Diet
Incorporating probiotic-rich foods like kefir into your diet is an important step toward maintaining a balanced and healthy gut microbiome. Here are some easy ways to enjoy this fermented superfood in your daily diet:
- Smoothie Booster: Blend a cup of Lifeway Organic Grass-Fed Kefir with a handful of fruits and leafy greens to create a better smoothie bowl. You’ll benefit from 12 strains of gut-loving probiotics and 30% of your daily value of bone-building calcium.
- Post-Workout Recovery: Wrap up your workout with a cup of Lifeway’s Mixed Berry Kefir, which is brimming with 12 probiotic cultures and an impressive 10 grams of protein to help build and maintain strong muscles.
- Dairy-Free Options: Vegans and non-dairy consumers will be thrilled to know they can give their gut an enormous probiotic boost without any animal products. Biotiful Gut Health now sells oat-based kefir drinks, which still contain plenty of live active cultures, calcium, and vitamin B.
- Lactose-Free Choices: Nancy’s Organic Plain Prebiotic Kefir is lactose-free and contains more than 64 billion live probiotics per serving. We love the flavor options they have, like peach, raspberry, and strawberry, but if you’re looking for a lower-sugar option, we recommend their plain flavor. To ensure their probiotic beverage is completely lactose-free, Green Valley Creamery adds the lactase enzyme to organic milk and cream before culturing it. That way, even lactose-intolerant folks (who still avoid those 99% lactose-free products) can satisfy their taste buds without compromising on calcium, protein, and billions of probiotics from 11 unique strains.
- Creamy Culinary Addition: Maple Hill’s Organic Whole Milk Kefir will lend homemade marinades and salad dressings an irresistibly creamy texture thanks to its healthy fats.
- DIY Kefir: Sure, you can go ahead and buy a bottle of your favorite milk-based kefir, but what if you could easily make your own? This powdered kefir starter can turn things like milk and coconut water into kefir and can certainly save you money in the long run.
- Meal Booster: Biotiful Meal Booster Blends are tasty boosts which can be added to your breakfast, lunch, snacks and smoothies. Meal Boosters *34 Billion Live Cultures at the point of production ** A source of vitamin D3 which supports the normal functioning of the immune system, a source of vitamin B12 which contributes to the reduction of tiredness and fatigue and a source of Vitamin B5 which contributes to normal mental performance.
Other ways to incorporate kefir into your daily routine:
- Swap sugary sodas and juices for a glass of chilled kefir.
- Kickstart your day with a nutritious smoothie by adding kefir as the base.
- Get creative in the kitchen by incorporating kefir into your favourite recipes.
- Instead of reaching for processed snacks, opt for a bowl of kefir topped with fresh fruit, nuts, and a drizzle of honey.
Choosing the Right Kefir
With a variety of kefir options available, here are some factors to consider when choosing the best kefir for your needs:
- Traditional vs. Commercial Kefir: It’s important to note that traditional kefir, made at home with kefir grains, offers the most potent probiotic benefits for weight loss. While commercial kefir is available in stores, it may not contain the same diversity and concentration of probiotics.
- Dairy vs. Non-Dairy: Choose a dairy-based kefir if you tolerate lactose well and want the added protein and calcium. Opt for a non-dairy kefir made from coconut water, oat milk, or other plant-based sources if you are lactose-intolerant or vegan.
- Sugar Content: Be mindful of the sugar content, especially if you are watching your weight or have diabetes. Choose plain, unsweetened kefir or kefir with natural sweeteners like stevia or monk fruit.
- ** жирность:** Consider the fat content based on your dietary preferences. Full-fat kefir will be creamier and more satiating, while low-fat or non-fat kefir will be lower in calories.
Here are some popular kefir brands and their characteristics:
- Lifeway Kefir: One of the most widely available milk kefirs, Lifeway Foods provides a huge variety of kefir probiotic drinks. From organic whole milk kefir in several flavor options to lowfat, nonfat, seasonal, and protein-boosted versions, you’ll find your own slice of heaven with these tangy, tart kefirs.
- Maple Hill Creamery: Kefir from Maple Hill Creamery is made with whole milk from 100% grass-fed cows, which results in a nutrient-rich gut-healthy beverage high in omega-3 essential fatty acids.
- Wallaby Organic: You may already be familiar with the company’s kangaroo-branded yogurt, but Wallaby now also makes lowfat kefir with organic milk from pasture-based farms. Peachy sweet!
- Green Valley Organics: For the lactose-intolerant crowd, Green Valley Organics makes a lactose-free, organic kefir that is easier to digest. Smooth and thick with a smoothie-like consistency and a tropical kick.
- Redwood Hill Farms: If you have trouble digesting cow’s milk, goat milk kefir from Redwood Hill Farms may be just what your gut needs to reap all the benefits of kefir. If you love goat milk, this kefir is for you!
- Nancy’s: Organic, lowfat kefir from the Springfield Creamery, Nancy’s Kefir contains billions of live probiotics and is naturally sweetened with organic agave.
- Siggi’s: A Swedish style drinkable yogurt called filmjölk, Siggi’s product is similar to kefir, but utilizes different probiotic cultures and has a mild and slightly acidic taste. Very mild vanilla flavor, slightly tart, and more liquid-y in consistency.
- Forager Project Drinkable Cashewgurt: For a surprisingly delicious dairy-free treat, Forager makes a creamy and smooth cashew drink fermented with kefir cultures.
- KeVita: If milk isn’t a part of your diet, kefir water is the perfect, refreshing way to enjoy drinkable probiotic goodness. The perfect gut healthy poolside mocktail!
- DIY Coconut Water Kefir: On its own, coconut water is incredibly nutritious, rich in electrolytes, vitamins, and minerals that make it a perfect choice for recharging on a hot day-but fermenting it with beneficial bacteria makes it a real gut health superhero.
Potential Risks and Considerations
For most people, fermented foods like kefir are considered safe. But when you first take probiotics, you may experience digestive issues like increased gas, bloating, or diarrhea. These usually settle down after a few days as your body adjusts.
Although milk kefir is much lower in lactose than most dairy products, people who are very lactose intolerant may still need to be careful about how much they consume. Luckily, there are non-dairy forms of kefir that also have probiotic effects. If you want to avoid lactose entirely, you could drink water kefir, which should usually have no dairy at all. Alternatively, you could try fruit juice kefir, but be mindful of its sugar content.
It’s worth being aware that the kefir fermentation process produces a small amount of alcohol. Kefir can contain between 0.5% and 2% alcohol, so you may want to check the label before you buy.
If you have an immune deficiency or have recently had surgery, you may be at an increased risk of infection. You should talk to your doctor before taking probiotics.
If you’re new to kefir, start by consuming a small amount at a time. This will give your gut the chance to get used to the probiotic bugs, and it will let you get a taste for the tangy, sour flavor. Consuming probiotic bacteria regularly may give these “good” bugs a better chance of hanging around in your gut. Make sure to also include plenty of different plants in your diet. These provide prebiotics that feed your “good” gut bugs and help them to thrive.