Is kefir really beneficial? Experts warn of regular but moderate consumption
Kefir, which is growing in popularity, can be beneficial for gut health and nutrition; however, according to experts, it is not a miracle solution.
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Kefir, a fermented dairy product, has been receiving more attention within healthy eating trends in recent years. In the UK, online grocery company Ocado announced that searches for "kefir drink" increased by 105 percent in 2025, while the supermarket chain Sainsbury’s reported that searches for "plain kefir" have doubled.
Often referred to as the "champagne of dairy products" due to its slightly carbonated nature, kefir is a drink traditionally fermented with kefir grains. These grains contain microorganisms consisting of beneficial bacteria and yeasts. Through the fermentation process, the product thickens, acquires a sour taste, and becomes rich in live microorganisms.
It is stated that kefir may have positive effects on gut health, digestion, immunity, metabolism, and even mental health. However, experts point out that not every kefir has the same content. The density and diversity of bacteria in the products can vary depending on production conditions.
Although studies on kefir are promising, the results are not yet considered definitive. In a recent scientific review examining 28 clinical studies, it was observed that kefir might be linked to some positive outcomes related to cholesterol levels, blood pressure, body composition, and gut health. However, because most of the research is small-scale and due to the differences in the types of kefir used and the amounts consumed, the findings are not consistent.
Some research has observed that kefir may help alleviate constipation, while other studies have noted it may reduce inflammation. For individuals with lactose sensitivity, kefir can also cause fewer gut symptoms compared to milk. This is because the amount of lactose decreases during fermentation and the microorganisms support digestion.
HOW MUCH SHOULD BE CONSUMED?
Kefir also stands out in terms of nutritional value. A serving of approximately 250 milliliters of kefir contains 9 grams of protein and 300 milligrams of calcium. This amount corresponds to more than 40 percent of the daily calcium requirement recommended for adults in the UK.
According to experts, for most healthy adults, consuming a moderate amount of kefir every day can contribute to a balanced lifestyle. However, kefir is not a miraculous solution; consuming too much does not compensate for an unhealthy diet.
It is recommended that those new to fermented foods, those with irritable bowel syndrome, or individuals with a sensitive gut structure start with small amounts. One can start with approximately 100 milliliters and gradually increase the amount to a glass, or 250 milliliters, depending on the body's reaction.
Kefir can be consumed plain or with fruit; it can be added to smoothies, served with fruit, or poured over granola or muesli. Plain kefir can also be used in soups, as a refreshing sauce alongside spicy dishes, or as a salad dressing with olive oil, lemon, and spices.
It is emphasized that what is truly important for gut health is not focusing on a single food, but establishing a balanced diet rich in fiber. When consumed regularly and in moderation within this diet, kefir can be a useful supplement.