How does kefyras contribute to gut health and digestion?

What is kefyras?

Kefyras is the Lithuanian name for kefir, a sour fermented milk drink. It is made by fermenting milk with kefir grains or a starter containing lactic acid bacteria and yeast. In Lithuania kefyras is also the traditional base of the cold beet soup saltibarsciai, made with pickled beetroot, spring onions, cucumbers, dill and eggs. The search term kefyra usually points to the same drink.

Does kefir help digestion?

The best-supported point is lactose. Kefir contains less lactose than milk, and kefir grains have enzyme activity (beta-galactosidase) that breaks lactose down. A review of fermented milks considers kefir suitable for people with lactose intolerance and says it is as safe as yogurt in that respect. Tolerance still varies by person and product.

What about gut bacteria and other benefits?

Kefir contains live microbes. But the same review is a narrative review, notes that many claims come from lab work, animal studies or older studies, and concludes that more research is needed. Effects depend on the milk, the starter culture and the product. So there is no firm basis to promise that kefir cures bloating, constipation or any digestive condition.

How to try kefyras

• Start with a small glass (about half a cup) and see how you feel.
• Choose plain, unsweetened versions to avoid a lot of added sugar.
• Keep it refrigerated and follow the date on the pack.
• Use it in smoothies or cold soups.

Who should be careful?

People with a milk allergy should avoid it, since it is still dairy. If you have a digestive condition, are immunocompromised or are pregnant, ask your doctor before adding probiotic foods. Some people notice mild digestive changes when they start a new fermented food.

This is general information, not medical advice.