Kefir may offer a number of health benefits, including improving gut microbial health, helping manage blood sugar and reducing inflammation. Read on to find out what current research says about the potential health benefits of kefir.
Good Source of Probiotics
“Kefir contains several types of live bacteria, making it a rich and diverse source of probiotics,” says Julie Balsamo, a Jackson, Wyoming-based registered dietitian who specializes in gut health.
Probiotics are living microorganisms, including bacteria and yeast, that provide health benefits. Some of the potential benefits of probiotics include their ability to change the composition of bacteria in the gut, improve intestinal barrier function, support healthy digestion, and help produce short-chain fatty acids that reduce the risk of health-related and chronic diseases. vitamins. They may also help modulate the immune system and reduce inflammation.
The gut is lined with different types of bacteria, and “more diverse gut microbiomes are linked to better health outcomes,” says Boston-based registered dietitian Alyssa Pacheco.
A review of 19 studies examining the effect of fermented foods, including kefir, on the gut microbiota found that these foods help change the microbial structure of the gut and may help improve immune and metabolic factors.
A small study looking at the effect of kefir specifically on gut bacteria found a significant increase in people with metabolic syndrome who consumed 180 milliliters of kefir per day for 12 weeks. actinobacteria Insulin improved in the gut and blood pressure levels dropped.
May Help Blood Sugar Management
Consuming kefir may help manage blood sugar levels, especially in people with type 2 diabetes.
In a small 2015 study, 60 people with type 2 diabetes consumed either 600 milliliters of kefir or a placebo twice daily for eight weeks. In those who consumed kefir, hemoglobin A1c (HgA1c), a measure of blood sugar, was significantly lower over time compared to placebo.
Another small study from 2019 shows that consuming one cup of kefir a day reduced fasting blood sugar, HgA1c levels, and insulin resistance in patients with newly diagnosed type 2 diabetes, says Caroline Margolis, registered dietitian at Lifeway Foods in Michigan.
May Reduce Inflammation
Margolis says research suggests that kefir may help reduce inflammation by inhibiting the activity of pro-inflammatory cytokines (proteins involved in pain and inflammation) and increasing anti-inflammatory cytokine concentrations, reducing the risk of some diseases and disease-related complications.
In a small study examining the effect of kefir on markers of metabolic syndrome, 62 people with metabolic syndrome consumed 180 milliliters of kefir or unfermented milk per day for 12 weeks. Those who consumed kefir had significantly increased apolipoprotein A1, the main component of HDL “good” cholesterol, and decreased cytokines, compared to those who drank unfermented milk.
May Improve Brain Health and Mood
“Research shows that kefir, along with a fiber-rich diet, may reduce the risk and symptoms of psychological disorders such as anxiety and depression by balancing the microbiome. However, it may also have an effect on memory and cognition and reduce the risk of stroke and neurological diseases thanks to its ability to reduce inflammation,” says Margolis. .
Since fiber is the fuel used by probiotic organisms in the gastrointestinal tract, it is important to include fiber when consuming probiotics.
In a small study examining the effect of kefir on memory, adults who consumed 8 ounces of kefir daily for four weeks had significantly improved associative memory and increased concentration. lactobacillus in the gut compared to placebo.
Helps Build Stronger Bones
Maisano says kefir can help build and maintain strong bones because it is a dairy product that contains calcium, vitamin D and phosphorus. A review of studies examining nutrients important for bone health found that fermented dairy products were associated with a reduced risk of hip fractures.
Helps Protect Against Viruses
Pacheco says kefir’s anti-viral properties may help your immune system fight viral infections. A review of studies examining the effects of kefir on the immune system found that kefir supports the production of immune cells that can suppress viral activity.