Can kefir help with digestion?

Can kefir help with digestion?

Some people find kefir gentler on digestion than milk, but research does not prove it improves digestion in general. It is a fermented milk with live bacteria and yeasts, and fermentation uses up part of the lactose, so it may be easier to drink if you are mildly lactose intolerant.

What is known

• Lactose: the NIDDK says yogurt is lower in lactose than other dairy and often easier to tolerate; kefir is a fermented milk, but its lactose level varies by product. The US NIDDK also notes that many people can have about 12 g of lactose (roughly a cup of milk) with mild or no symptoms.
• Probiotics: the NIH says probiotic effects are strain-specific, and researchers often cannot tell which strains or doses help. For irritable bowel syndrome and constipation, some reviews suggest a possible benefit, but they could not say which probiotics work best, and results for children are mixed.
• Kefir research: a 2017 review in Nutrition Research Reviews notes that many supporting studies were in the lab or in animals and calls for more clinical trials.

How to try kefir

1. Start with a small serving, about a quarter to half a cup.
2. Drink it with a meal.
3. Increase slowly over a week or two and watch how you feel.
4. Stop if you get stomach pain, bloating or diarrhea.

Choosing a kefir

• Plain, unsweetened kefir has less sugar.
• Look for “live and active cultures.”
• Water kefir is dairy-free but different from milk kefir.

Who should be careful

• People with a milk allergy should avoid milk kefir.
• The NIH notes the risks of probiotics are higher in people with serious illness or weakened immune systems; ask your doctor first.
• Persistent bloating, pain, blood in stool or weight loss need a doctor, not a drink.

General information, not medical advice.