As a dietitian, Lauren Manaker often talks about how fermented foods can be good for gut health, and kefir has always been one of her favorites. This fermented milk-based drink, with a sour flavor and rich in probiotics, has been consumed for centuries in Europe and Asia to support the balance of the intestinal microbiota. In recent years it has become a real “trend” phenomenon, thanks to the popularity gained on social media.
He recently took on a particular challenge: drink a glass of kefir every day for a week and observe what would change in his body. Even though it was already an established habit in her diet, she didn’t drink it every day, so she was curious to discover the effect of such regular consumption.
The experiment
He chose to drink kefir in the early afternoon, opting for the unsweetened version to avoid added sugars (sweetened, flavored or natural versions are also available on the market).
What did he notice?
On the digestive front he did not experience any major changes: his intestinal regularity remained the same, probably because fermented foods were already part of his dietary routine and he was also taking a probiotic supplement. He didn’t even have any discomfort such as bloating or cramps after meals, disorders that sometimes appear temporarily when fermented foods are introduced into a diet that doesn’t include them.
The real change was felt in the energy levels. The classic mid-afternoon drop was less marked: the proteins and carbohydrates contained in kefir gave her a constant boost that allowed her to face the most intense days with greater clarity. One week is certainly not enough to revolutionize the microbiota, but at the end of the seven days she felt decidedly more energetic.
The nutritional values of kefir
Kefir is not just probiotics: it is also a concentrate of vitamins, minerals and proteins. According to data from the United States Department of Agriculture (USDA), one cup (about 240 ml) of low-fat kefir contains approximately:
Naturally added to this is its strong point: a wide variety of live and active microorganisms, including beneficial bacteria and yeasts, essential for a balanced microbiota.
The benefits of daily consumption
Intestinal health and digestion
Drinking kefir regularly introduces a rich and diverse community of live bacteria and yeast into the gut. Several reviews of clinical studies show that habitual consumption can positively modify the composition of the microbiota, in particular increasing the presence of beneficial strains such as Lactobacillus And Bifidobacterium. These bacteria help fight harmful microorganisms and help keep the intestinal mucosa strong, promoting better absorption of nutrients. The same research also indicates a possible benefit on the frequency and consistency of bowel movements, with a positive effect in case of constipation.
Immune function
A large part of the immune system resides in the intestine, so keeping it in balance also means supporting the body’s defenses. Kefir also has anti-inflammatory properties, and a body with less chronic inflammation can better focus its energy on defending itself against seasonal viruses and bacteria.
Bone health
Thanks to the supply of calcium and vitamin D, kefir is a valid ally for bone health. During fermentation, bioactive compounds are also formed that appear to improve calcium absorption, helping to slow down the natural loss of bone mass.
Metabolic health
Some clinical studies link the regular consumption of kefir to a reduction in LDL (“bad”) cholesterol and triglycerides, and to an increase in HDL (“good”) cholesterol, thus offering natural support for the management of cholesterol and blood sugar.
Who should avoid it
Kefir is not suitable for everyone. Those with a true cow’s milk allergy (other than lactose intolerance) should avoid traditional milk kefir. However, those who are lactose intolerant often can tolerate it better than a normal glass of milk, because fermentation breaks down much of the lactose.
Caution is also necessary for those with a significantly weakened immune system, for example during chemotherapy or immunosuppressive therapies: the high concentration of live microorganisms, beneficial for a healthy person, could in these cases pose a risk of infection. In these cases it is always best to consult your doctor before introducing live fermented foods into your diet.
This week of daily kefir confirmed to the dietician why this drink deserves a permanent place in the fridge. It is a simple habit but capable of providing precious proteins, calcium and probiotics, supporting a balanced microbiota, regular digestion and a more reactive immune system.
However, it is not suitable for everyone: those with a severe milk allergy or a very compromised immune system should avoid it. For most people, however, a glass of kefir a day — drunk as is or mixed in a soft drink — can be a small daily gesture that can make a big difference to overall well-being.
How to consume it
Kefir is versatile and lends itself to many ways of consumption, as well as being simply drunk in a cold glass from the refrigerator, perhaps at breakfast or as a mid-afternoon snack.
It can be used in smoothies in place of milk or yogurt, to add an extra boost of probiotics to a fruit smoothie. Even poured on cereals or muesli it works well, as an alternative to traditional milk, or it can become the base of a bowl with fresh fruit, granola and a drizzle of honey.
Then there is a saltier version: combined with aromatic herbs and spices, kefir is transformed into a creamy sauce or condiment to pair with vegetables or salads. Finally, mixed with fruit juice or sparkling water, it becomes the base of a refreshing, non-alcoholic mocktail.
Those approaching kefir for the first time can start with small quantities, to gradually accustom the intestine, and choose the unsweetened version to avoid unnecessary added sugars.
