5 Benefits of Kefir—the Fermented Superfood You Should Be Drinking Daily

Are you looking to eat more fermented foods? If so, you should add kefir to your grocery cart. It's high in probiotics and essential nutrients—and they are responsible for the many benefits of kefir, which range from gut health to maintaining muscle. Kefir beats yogurt in terms of these benefits, plus it is surprisingly versatile in the kitchen, as it can be used in place of buttermilk and yogurt. Learn what this tangy drink can do for the body, plus how to use it in recipes, according to experts.

What Is Kefir?

Kefir is a fermented milk drink made by adding kefir grains (i.e., colonies of live yeast and bacteria) to milk and letting the mixture ferment. This process thickens the milk, creating a texture similar to runny yogurt. It also develops a slightly tangy flavor, much like other fermented foods.

It is often enjoyed plain, but kefir can also be flavored with sweeteners or fruits, such as blueberries or strawberries. Typically, the drink is made with dairy milk. It can also be made with coconut milk, nut milk, water, or coconut water.

Benefits of Kefir

Learn how kefir benefits various areas of health.

Improves Gut Health

Consuming kefir is one of the best ways to support your gut microbiome, or the community of live bacteria in your gut. The drink is rich in probiotics, or "good" bacteria that suppress harmful bacteria, thereby keeping your microbiome balanced. More specifically, kefir contains more than 30 different strains of probiotics, "significantly more than regular yogurt," explains Elizabeth DeRobertis, MS, RD, CDN, CDE, CPT, registered dietitian and director of the nutrition program at Scarsdale Medical Group, White Plains Hospital. These live cultures aid digestion, reduce bloating, and support digestive regularity, especially after antibiotic usage or gastrointestinal upset, she adds.

Reduces Inflammation

As the probiotics in kefir support the gut, they also lower inflammation. According to DeRobertis, this is due to the probiotics' ability to calm overactive immune signals in the gut, helping regulate the body's inflammatory response. This may be helpful for easing inflammatory conditions, including mild gastrointestinal disorders.

Helps Bone Health

Kefir provides calcium, magnesium, and vitamin K2, as well as vitamin D in fortified versions, shares DeRobertis. These nutrients are essential for bone strength and density, which decline as we get older. "Calcium and vitamin D work together to enhance absorption and bone mineralization, while K2 helps direct calcium into bones," she explains.

Supports Immune Function

The probiotics in kefir also benefit the immune system, according to DeRobertis. They work by stimulating immune tissues in the gut, where much of the body's immune activity begins, she says. Additionally, kefir contains B vitamins and zinc, which "help fortify the immune response and improve resilience to everyday infection," explains DeRobertis.

Maintains Muscle

"Kefir contains complete protein, including all essential amino acids, which helps preserve lean muscle mass," shares DeRobertis. This is especially important as we get older, as muscle mass tends to decline with age.

How to Buy and Store Kefir

"You can find kefir in the refrigerated dairy section of most major grocery stores," says DeRobertis. It's also available at specialty health markets. Kefir is typically available plain or flavored with fruits—but if you'd like to avoid added sugar, opt for the plain variety, suggests DeRobertis.

After opening a bottle of kefir, store it in the refrigerator and consume it within two weeks, says Carrie Smith, chef-instructor at the Institute of Culinary Education in Los Angeles. As a fermented beverage, it won't necessarily "go bad," but the tangy flavor will intensify if stored for too long, Smith notes.

Ways to Use Kefir

"Kefir has a tangy, slightly sour taste," explains DeRobertis. It also has a looser, thinner consistency than yogurt, so it's often used as a beverage, says Smith, but you can enjoy also use kefir in recipes, where it will provide tanginess and moisture.

Here are unique ways to use kefir at home:

• Overnight oats: Instead of milk, use kefir to prepare a batch of probiotic-rich overnight oats.
• Cold soups: Transform your favorite cold soup into a creamy delight with kefir.
• Smoothies: For a boost of probiotics, use kefir as the liquid base for smoothies, recommends DeRobertis. Use extra frozen fruit to make a scoopable kefir bowl, or freeze the smoothie in ice pop molds for a healthy frozen treat.
• Buttermilk substitute: Thanks to its tangy flavor, kefir can be used in place of buttermilk in recipes, including pancakes, per DeRobertis. Or take a tip from Smith and use it in devil's food cake batter, where the tanginess will balance sweeter notes. You can also use kefir in place of other cultured dairy products, including sour cream and yogurt, says Smith.
• Dressing: Combine kefir with olive oil, finely chopped herbs, garlic, and red pepper flakes for a homemade ranch dressing, suggests Smith. If you'd like to make the dressing thicker, add a little mayonnaise.
• Marinade: Take a tip from Smith and marinade chicken with kefir. It which will make the meat extra juicy.