9 Reasons You Should Be Drinking Kefir

Lifeway kefir is a tart and tangy fermented milk beverage that contains 12 live and active probiotic cultures and 25 to 30 colony-forming units. These beneficial bacteria and yeast-based probiotic cultures provide a myriad of health benefits, making kefir a perfect addition to breakfast, a light snack, a probiotic boost to recipes, and an excellent recovery drink after athletic activity. Below are nine of our top reasons to include kefir in your daily routine:

Probiotics

Probiotics are live microorganisms that may provide health benefits when consumed in adequate amounts.1 The benefits of these good bacteria may include supporting immune and digestive health, as well as having a positive effect on our mood and behavior. Kefir is a source of 12 live and active probiotic cultures (25 to 30 colony forming units), which is more diverse and contains about two to three times more probiotics than yogurt.

Immunity

When the gut microbiome is out of balance, that imbalance may affect overall health by increasing the risk of inflammation and disease. The probiotics in kefir promote a balanced and diverse microbiome to support a healthy gut where 70-80% of the cells that make up the immune system are located. Probiotics found in kefir support the immune system by providing a diverse gut microbiome which may be associated with appropriate immune response, reducing the risk of disease or disease-related complications. In addition, the probiotics found in kefir and the metabolites produced during fermentation have been shown to have some antibacterial properties as well as compete for resources in the intestinal mucosa, therefore forming a protective barrier against invading pathogens.

Healthy Weight

Kefir is a good source of protein which increases satiety and reduces hunger cravings throughout the day. The probiotic cultures found in kefir may also provide an extra advantage when it comes to weight management. Studies indicate that by helping to balance the gut microbiome, the probiotics in kefir may promote satiety by increasing absorption of nutrients and help better control blood sugar. They may also decrease intestinal permeability and systemic inflammation to decrease overeating leading to a reduction in weight gain.

Skin

Emerging research shows that our gut and skin have a two-way communication (gut-skin axis) to help keep our skin healthy. The probiotics in kefir promote a balanced microbiome to support a healthy immune response which helps decrease skin inflammation for relief of acne and other skin disorders. A balanced gut may also encourage a healthy balance of skin cells and turnover to keep skin healthy and maintain diversity of the skin microbiome, as well as encourage the absorption and delivery of nutrients to our cells responsible for skin health. When applied topically, kefir is a source of Alpha Hydroxy Acid (AHA), a popular ingredient in skincare products.

Digestion

The live and active probiotic cultures found in kefir feed the gut microbiome to help digestive well-being and may reduce the risk of inflammation and GI disorders such as irritable bowel syndrome and colitis by keeping the gut well-balanced. In addition, those suffering from acute intestinal discomfort or from chronic GI disorders may find relief after consuming Lifeway kefir over time as part of a healthy diet. Not only do the probiotics balance the level of good bacteria in the gut microbiome, but they also compete with pathogens for resources and binding sites on the intestinal mucosa to reduce those unpleasant side effects that those afflicted from GI disorders suffer from.2,7

Protein

An 8 oz serving of Lifeway kefir is considered a good source of 10 grams of high-quality protein. Not only does protein increase satiety and reduce hunger cravings throughout the day, but protein also provides some energy and is the building block of all cells, including muscles, hormones and is essential for the body’s ability to maintain essential daily health.

Lactose Digestion

Thanks to Lifeway’s unique fermentation process, our specific kefir cultures break down the lactose into galactose and glucose, ensuring Lifeway Kefir is up to 99% lactose-free and suitable for most people who are lactose intolerant. In addition, the probiotics in Lifeway Kefir contribute to a healthy gut, allowing the microbiota to produce lactase which may help with the digestion of other dairy products.

Mood

The gut microbiome provides important metabolites to promote the synthesis of 90% of the serotonin in our gut. Therefore, one of the simplest things one can do for their mental wellbeing is to feed their gut microbiome, where the majority of serotonin-producing cells live, with probiotic-rich foods such as kefir. In fact, there have been studies linking kefir to a balanced gut, an increase in serotonin levels, and a decrease in the risk for anxiety and depression. In addition, kefir contains tryptophan which is an amino acid that serves as a precursor to serotonin, helping to raise serotonin levels in the brain.

Bone Density

A serving of Lifeway kefir is an excellent source of calcium and vitamin D, two nutrients important for bone health. In addition, research suggests that consuming kefir may reduce the risk of fracture and osteoporosis as we age thanks to kefir’s probiotics and beneficial peptides produced during fermentation.

Sources:
1. Hill, C., Guarner, F., Reid, G. et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 11, 506–514 (2014).
2. Rosa, D., Dias, M., Grześkowiak, Ł, Reis, S., Conceição, L., & Peluzio, M. (2017). Milk kefir: Nutritional, microbiological and health benefits. Nutrition Research Reviews, 30(1), 82-96.
3. He YJ, You CG. The Potential Role of Gut Microbiota in the Prevention and Treatment of Lipid Metabolism Disorders. Int J Endocrinol. 2020 Sep 14;2020:8601796.
4. Fathi, Y., Faghih, S., Zibaeenezhad, M.J. et al. Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial. Eur J Nutr (2016) 55: 295.
5. Salem I, Ramser A, Isham N, Ghannoum MA. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Front Microbiol. 2018;9:1459.
6. Miyazaki K, Masuoka N, Kano M, Iizuka R (2014). Bifidobacterium fermented milk and galacto-oligosaccharides lead to improved skin health by decreasing phenols production by gut microbiota. Benef Microbes 5: 121–128.
7. Ansari F, Pashazadeh F, Nourollahi E, Hajebrahimi S, Munn Z, Pourjafar H. A Systematic Review and Meta-Analysis: The Effectiveness of Probiotics for Viral Gastroenteritis. Curr Pharm Biotechnol. 2020;21(11):1042-1051.
8. Barber TM, Valsamakis G, Mastorakos G, Hanson P, Kyrou I, Randeva HS, Weickert MO. Dietary Influences on the Microbiota-Gut-Brain Axis. Int J Mol Sci. 2021 Mar 28;22(7):3502.
9. Nikolova VL, Smith MRB, Hall LJ, Cleare AJ, Stone JM, Young AH. Perturbations in Gut Microbiota Composition in Psychiatric Disorders: A Review and Meta-analysis. JAMA Psychiatry. Published online September 15, 2021.
10. Biver E, Durosier-Izart C, Merminod F, Chevalley T, van Rietbergen B, Ferrari SL, Rizzoli R. Fermented dairy products consumption is associated with attenuated cortical bone loss independently of total calcium, protein, and energy intakes in healthy postmenopausal women. Osteoporos Int. 2018 Aug;29(8):1771-1782.