The dairy beverage originated in Eastern Europe4 and has since been commercialized in other regions of the world, including the U.S., Canada, and Great Britain. Integrative gastroenterologist Martin Singh, M.D., tells mbg, “just make sure to avoid kefir with added sugar and flavorings.” Instead look for plain, full-fat varieties. And while not technically kefir, there are aqua kefirs or water-based kefirs, which are a good dairy-free option if you’re extremely sensitive to lactose. You can make your own water kefir at home or purchase the sparkling beverage from brands like GT’s Living Foods. In terms of flavor, registered dietitian Ali Miller, R.D., L.D., CDE, tells us plain dairy kefir is relatively similar to the tang of non-strained plain yogurt. Both yogurt and kefir come in fruit-flavored varieties, but those may contain added or excess sugar. Texture-wise, dairy kefir is thinner than yogurt—especially Greek yogurts—and water kefir will often be effervescent, like seltzer water or kombucha. According to one study, consuming kefir has also been linked to inflammation management, better cholesterol levels, and healthy blood pressure6. Unlike most dairy products, kefir is low in lactose and relatively easy to digest. In fact, research specialist in oncology nutrition L.J. Amaral M.S., R.D., CSO, says it’s about 99% lactose-free. If that’s still too much, you can opt for aqua kefir. According to the U.S. Department of Agriculture (USDA), one bottle of kefir7 contains: These side effects may include irregular bowel movements, bloating, distention, skin irritation, migraines, or other inflammatory responses, she says. If you start experiencing these symptoms, stop drinking kefir and consult your doctor. A physician or a registered dietitian may help you work toward a healthier gut. Store your kefir, with the lid on, for up to one week in the fridge. If you notice any separation, use a whisk to mix your kefir back together.
