Written by Sofia Campos Caminos
Medically reviewed by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

In recent years, studies have shown the importance of gut health and how it influences not only digestion and immunity but also mood and energy levels. A healthy gut microbiome isn’t just good for your stomach—it’s essential for your mental health, too.

Your gut is home to trillions of bacteria that do way more than help you digest food—they produce vitamins, regulate your immune system, and even influence your mood by creating neurotransmitters like serotonin.

When your gut microbiota is in balance, you feel better physically and mentally. But stress, poor diet, or antibiotics can throw it off, leading to digestive issues and emotional ups and downs. One way to add beneficial bacteria to your digestive system to protect your gut  is including fermented foods like Kefir to your diet. 

What is Kefir?

Kefir is a fermented dairy drink made by combining milk or water with kefir grains, which are not actual grains but a complex mix of lactic acid bacteria, yeasts, and polysaccharides. These grains ferment the milk or water, creating a tangy, slightly effervescent beverage rich in probiotics.

Kefir contains:

• Probiotics – beneficial bacteria that support gut health and digestion
• Bioactive compounds – like peptides with antimicrobial and anti-inflammatory effects
• Vitamins and minerals – including calcium, B vitamins, and magnesium

10 Ways Kefir Is Powerfully Healthy

• Supports Heart Health
  Kefir may help lower LDL (bad) cholesterol and increase HDL (good) cholesterol, which supports cardiovascular health. Its probiotic content may also reduce inflammation linked to heart disease.
• May Lower Blood Pressure
  Some studies suggest kefir can help reduce blood pressure by inhibiting the angiotensin-converting enzyme (ACE), which plays a role in blood pressure regulation.
• Fights Harmful Bacteria
  Kefir contains strains like Lactobacillus kefiri, which produce natural antimicrobials that can inhibit pathogens such as Salmonella, E. coli, and Helicobacter pylori.
• May Help Prevent Cancer
  Studies show kefir’s bioactive compounds may help suppress tumor growth and increase the body’s natural defenses against cancer cells, especially in the colon and breast.
• Supports Wound Healing
  Kefir may promote tissue repair and reduce inflammation, thanks to its mix of probiotics and bioactive peptides that stimulate healing processes.
• Strengthens the Immune System
  Kefir helps modulate immune responses by balancing gut microbiota, enhancing antibody production, and promoting activity of natural killer (NK) cells.
• May Reduce Allergy and Asthma Symptoms
  Certain probiotic strains in kefir have been shown to reduce airway inflammation and downregulate allergic responses, potentially easing asthma and seasonal allergy symptoms.
• Boosts Gut Health and Digestion
  Kefir is a rich probiotic source, containing over 30 strains of beneficial bacteria and yeasts that support digestive balance, improve nutrient absorption, and may ease constipation and bloating.
• Offers a Unique Microbial Composition
  Unlike yogurt, kefir contains both bacteria and yeasts, forming a symbiotic culture that enhances its probiotic power and contributes to its distinct fermentation benefits.
• Supports Bone Health
  Dairy-based kefir is high in calcium, phosphorus, and vitamin K2, nutrients that work together to strengthen bones, support bone density, and reduce the risk of osteoporosis.

How to Make Kefir at Home

Here’s a simple, easy and affordable recipe to make milk kefir* at home. Try it!

Ingredients

• 1 tablespoon kefir grains
• 1 cup milk (cow, goat, or plant-based like coconut or soy)
• 1 clean glass jar
• A breathable cover (cloth, paper towel, or coffee filter) + rubber band
• A fine mesh strainer
  

Preparation

1. Combine the kefir grains and milk in the jar (use 1 tbsp grains per 1 cup milk/water).
2. Cover the jar with the cloth and secure it with a rubber band.
3. Let it ferment at room temperature (15–30°C / 59–86°F) for 18–24 hours.
4. Once it smells tangy and has thickened, strain the kefir into a clean container using a fine mesh strainer.
5. Store the finished kefir in the fridge (it keeps for 2–3 weeks) and reuse the grains for your next batch.

*If you prefer water kefir, you will need the specific kefir grain type which ferments in water! 

Ways to Enjoy Kefir

• As a Drink: Enjoy it on its own or swap it for yogurt in your favorite cereal.
• Flavored Kefir: Try adding fresh fruit for a tasty twist.

• In Smoothies: Replace milk or yogurt with kefir to give your smoothies a probiotic boost.
• Tangy Dressings: Use kefir as a base for homemade salad dressings, like a creamy ranch!