Is Consuming Kefir Good for One's Health?

Feel like you've stumbled onto a mystery? Let's clear things up real quick. Kefir ain't no gadget that help you find your lost keys, it's not a garden plant and it definitely ain't the latest TikTok dance craze. But fear not, you'll find it in the dairy section of your store.

Interesting, right? Kefir, pronounced "kee-feer," is an ancient drink some folks have been swigging for eons. And guess what? They were onto something. Kefir is teeming with good bacteria, yeah, we're talkin' probiotics here, and postbiotics too. This bacteria party boosts gut health and brings a host of other benefits.

"So, what's this all about probiotics and gut health?" you ask. Well, registered dietitian Amber Sommer, RDN, LD explains, "Just like other foods that contain probiotics, kefir enhances gut health, provides a load of nutrients, and does other flashy tricks - think fighting stuff off, keeping your muscles healthy, helping manage blood sugar, easing stress, and more."

But, how does this magical drink get made? By adding kefir grains, which contain yeast and good bacteria, to cow, goat, or sheep milk. Then, the microorganisms go to town, converting lactose into lactic acid, making kefir taste like liquid yogurt, and loading it with nutrients. Just watch out for sugar content in the flavored varieties, says Sommer, 'cause too much sugar takes away from the health benefits.

So, how healthy is kefir?

Needless to say, the nutritional benefits of kefir depend on the type of milk it's made from and the fermenting process. But generally, it's better for you than yogurt because it contains more strains of probiotics and beneficial yeast. Moreover, it's low in lactose, so it's a good option even for those who are lactose intolerant. But, remember, dairy-free options don't have the same nutritional profile as traditional kefir.

Now, you might be wondering if kefir is a superfood. Well, it's loaded with vitamins, minerals, and nutrients, including calcium, magnesium, protein, riboflavin, vitamin B12, vitamin D, and more.

But alright, we ain't done yet. Let's take a closer look at how kefir contributes to gut health:

1. Gut Health

Your gut is the wild west of microorganisms, teeming with bacteria, fungi, and viruses - remember your microbiome? Some of these critters are good, helping with digestion and creating substances your body needs. But when the bad ones start taking over, they throw the microbiome off balance, leading to abdominal pain, bloating, constipation, diarrhea, and gas.

Kefir comes armed with close to 12 active probiotic strains. When you consume foods rich in probiotics and postbiotics like kefir, you get more good bacteria for your gut. This bacteria keeps the bad ones in check and supports overall gut health. Some studies suggest that regularly consuming kefir positively shifts the balance of organisms in the microbiome, reducing symptoms of inflammatory bowel disease, and even alleviating chronic constipation.

2. Stronger Bones

Keeping your bones strong is crucial for staying active, and kefir's got the nutrients you need to do it. A glass of kefir provides the nutrients necessary for building and repairing bones, including calcium, vitamin D, phosphorus, magnesium, and more.

3. Germ Fighter

Kefir is like a gut superhero because it fights off illness-causing germs such as E.coli and salmonella. In lab studies, kefir was just as effective as antibiotics at combating harmful bacteria. The good bacteria in kefir compete with harmful microorganisms for resources in your gut and produce toxic substances that are harmful to the bad ones and yeast. In addition, kefir protects your teeth against bacteria that cause cavities.

4. Healthy Muscles

Protein is vital for building and repairing muscles, and while kefir doesn't have as much as Greek yogurt, it does have more than an egg. Moreover, it enhances muscle health thanks to the presence of magnesium, which is critical for muscle movement, and phosphorus, essential for the growth and repair of tissue.

5. Blood Sugar Regulation

If you have Type 2 diabetes, your body can't efficiently process glucose (blood sugar). Kefir could potentially help prevent diabetes or be part of your treatment plan to lower glucose levels. Studies show that drinking 20 ounces of kefir a day helps keep glucose in check.

6. Stress Relief

Keeping a good supply of kefir handy may help you tackle stressful situations better. At least, that's what one study on kefir consumption found. When you consume probiotic and postbiotic-rich foods like kefir, it adds more beneficial bacteria to your gut. These guys produce gamma-aminobutyric acid (GABA), a brain amino acid that helps you relax. Plus, kefir contains other substances known for easing tension, like B vitamins, magnesium, and tryptophan.

In conclusion, kefir is a powerful powerhouse of nutrition, bursting with probiotics, vitamins, minerals, and more. It supports gut health, strengthens bones, fights germs, maintains muscle health, helps manage blood sugar, and aids in stress relief. But remember, as you introduce foods high in probiotics to your system, your body needs time to adjust, so add kefir gradually to your diet. Enjoy the benefits of this delicious health boost!

The nutritional benefits of kefir, particularly its probiotics and postbiotics, contribute to promoting mental health by producing gamma-aminobutyric acid (GABA), a brain amino acid that helps in relaxation.
The multitude of vitamins and minerals in kefir, such as calcium, magnesium, riboflavin, and vitamin B12, play a crucial role in health-and-wellness and fitness-and-exercise as they support bone health and regulate blood sugar levels.
Kefir, with its diverse array of nutrients, also overlaps with the category of food that contributes to a balanced nutrition and overall well-being, making it a valuable ally in a comprehensive health-and-wellness plan.