The fermented food revolution is showing no signs of slowing down, with foods like kimchi, sauerkraut and kefir regularly flying off local supermarket shelves.
But what exactly is the yoghurt-like substance known as kefir, and how does it benefit our gut health? We chatted with Registered Associate Nutritionist (ANutr) Eli Brecher for some insight into the health benefits of kefir.
What is kefir and why is it good for you?
“Kefir is a fermented milk drink made with cultured kefir grains”, she explains. “It has the tangy taste and a creamy consistency of thin yoghurt and is a rich source of minerals like calcium, phosphorous, B vitamins, and protein”. Kefir is a type of probiotic food, which means it contains live bacteria that benefit our gut health. We know that the health of our gut is linked to so many other systems of the body beyond digestion, from the immune system and mental health to skin, hormones and weight management, so consuming kefir and other probiotic-rich foods can support all these areas.”
How much kefir should the average person drink daily?
“If you’re new to probiotic-rich foods, it’s important to increase your intake gradually to avoid experiencing unwanted digestive symptoms like bloating and gas”, Brecher recommends. “Start slowly, with just one tablespoon per day, and build up over time to around one to two ups a day. As well as kefir, aim to include a variety of other fermented foods and drinks in your diet to increase your intake of probiotics. These include sauerkraut, kimchi, kombucha, miso and live yoghurt”.
She adds, “It’s worth noting that certain people may need to limit their intake of kefir, including people with diabetes (due to the carbohydrate count). While kefir typically contains dairy, it tends to be lower in lactose than other forms of milk, so is often well-tolerated even by those who are lactose intolerant – although it should be avoided entirely by anyone with a dairy allergy, unless made from coconut or soya milk rather than dairy.”
Is it better to drink kefir before or after breakfast?
Brecher reveals, “Drinking kefir at any time of day is beneficial to our health, but it is thought that the ideal time to consume it is on an empty stomach first thing in the morning, in order to ensure that the bacteria remain alive throughout the digestive process. This allows the good bacteria like lactobacillus to settle in the intestinal tract more easily which in turn enables it to crowd out the bad bacteria. However, you can take your kefir any time during the day that works for you.
“Kefir works well when combined with a diet rich in fibre, particularly prebiotic fibre. Prebiotics are the food or the fuel that the probiotic bacteria eat to thrive and multiply in the gut. Prebiotic fibre can be found in foods like onion, garlic, leeks, mushrooms, lentils, oats and green bananas.”
Does kefir help with symptoms of IBS?
The nutritionist says, “The probiotic bacteria in kefir can help restore balance within your gut microbiome, which is the community of trillions of bacteria and other microorganisms that live within our digestive tract. Regular consumption of probiotic foods is associated with reduced digestive concerns, including irritable bowel syndrome (IBS). While kefir can help mitigate IBS symptoms, it’s not a cure and should form part of a healthy, balanced diet, alongside sustainable lifestyle changes such as regular exercise, optimal sleep and stress management techniques like meditation and yoga, which are proven to help with IBS.”
Why are cultured foods so important for gut health?
“Cultured or fermented foods like kefir, sauerkraut and kimchi can all help to increase the diversity of the beneficial bacteria in our gut microbiome. The more diverse our microbiome, the healthier it is, with a wider range of friendly bacteria supporting our health”, she concludes.
We’ve curated a selection of the best Kefir to buy in the UK below. Keep scrolling for gut-loving goodness.
The Collective Natural Kefir Yoghurt
Made with 13 strains of live cultures, fresh British milk and no added sugars, The Collective’s natural kefir is filled to the brim with calcium and vitamins B12 and B2. It’s a thicker kefir yoghurt than most with more of a traditional Greek yoghurt consistency and makes a fabulously tasty base for your morning granola.
Buy now £2.50, Ocado
Yeo Kefir Natural Organic Yogurt 350G
It appears that Yeo Valley has one-upped The Collective with an impressive 14 strains of live cultures in their yoghurt. High in protein and calcium, this yoghurt is made with organic milk which is fermented with live kefir cultures. Tangy with a hint of sweetness, enjoy a dollop of this gut-loving yoghurt with your favourite fruits.
Buy now £2.00, Tesco
Cocos Organic Coconut Kefir Drink
A brilliant, tasty option for those with dairy allergies and intolerances, Cocos Organic Kefir Drink is made with 97 per cent organic coconut milk, live vegan kefir cultures including Bifidobacterium, and is entirely free from both milk and gluten.
Buy now £3.75, Ocado
Bio&Me Vanilla Kefir Live Yoghurt
For those who find traditional kefir to be slightly too sour, we highly recommend giving Bio&Me’s delicious vanilla iteration a go. The subtly sweet vanilla flavour is achieved with Madagascan vanilla bean extract, and the yoghurt remains packed full of a whopping 18 different culture strains – including Lactobacillus rhamnosus and Bifidobacterium. It’s free from any artificial sweeteners, thickeners and emulsifiers and is high in protein, calcium and vitamins B2 and B12.
Buy now £1.57, Ocado
Biotiful Kefir
Biotiful Kefir is an easy, affordable introduction to gut health that is also beneficial for kids and teens. Offering a more palatable alternative to a liquid shot or swallowing pills, this yoghurt drink is an important source of calcium which contributes to the normal function of digestive enzymes. Ok, pasteurised fermented cow’s milk doesn’t exactly tickle the taste buds in theory, but the drinks are available to shop in a range of tasty fruity flavours.
Biotiful Kefir is also packed with vitamin B12, which helps to boost immunity support and live cultures including Bifidobacterium, Lactobacillus Acidophilus, Lactobacillus Casei, Lactobacillus Rhamnosus.
The drink is a high-protein breakfast food that can be taken to work or school and is saturated with billions of live cultures like the aforementioned products. While we’d recommend looking at Symprove, JSHealth, Gut Wealth or Inessa for the best results, Kefir is a stepping stone to achieving good gut health in the long run. We also love the cherry-flavoured kefir drink.
Buy now £3.75, Amazon
YAAR Nordic Yogurt Bar Cloudberry Multipack
Who says kefir has to be enjoyed in a traditional yoghurt consistency? Certainly not YAAR. These delightful frozen yoghurt bars are described as having a cheesecake-like consistency with the thick and creamy taste of classic yoghurt. The gluten-free treats are made with gut-friendly kefir cultures mixed into a vanilla-flavoured yoghurt which is coated in caramel and has a cloudberry and lemon core.
Buy now £3.00, Ocado
M&S Banana & Blueberry Kefir Smoothie Frozen
A cult-favourite, easy breezy smoothie mix from M&S, this banana and blueberry kefir delight can be blended with your favourite plant-based milk of choice for an instantly refreshing morning beverage. It’s 35 per cent blueberries, 35 per cent bananas and 30 per cent fermented milk with cultures. No other ingredients in sight.
Buy now £3.00, Ocado
Nexba Naturally Sugar Free Strawberry & Peach Kefir Kombucha
A surprisingly delicious, refreshing drink filled with naturally fermented kefir made with kefir cultures and seaweed, Nexba’s kefir kombucha is a brilliant protein-rich solution for the dairy-averse looking to get their daily dose of fermented goodness. Our personal favourite flavour is strawberry and peach.
Buy now £15.75, Amazon
M&S X Zoe The Gut Shot
This gut shot has been developed with the expertise of Zoe, the nutrition company fronted by Professor Tim Spector. It’s made from milk kefir (a type of fermented milk) and fruits, including strawberries, baobab and blueberries. It contains over five billion live cultures from 14 different strains of friendly bacteria. The consistency is pleasingly creamy, like yoghurt, with a slightly sweet and tangy flavour.
Buy now £2.00, Ocado
