What is Kefir? Your New Drink for National Dairy Month

If you are a dairy lover, you have surely asked yourself, What is kefir? You’re familiar with the deliciousness of milk, yogurt, and cheese, and now it is time to explore new dairy foods. Although kefir, a fermented dairy drink rich in many nutrients, should be on your radar as well if you are focused on supporting your health while enjoying a satisfying, convenient beverage.

Overview: What is Kefir?

Kefir is a fermented, drinkable dairy product made from milk and starter cultures that provide live probiotics to support gut health.
One cup of plain kefir provides about 9 grams of protein, along with calcium, phosphorus, vitamin B12, riboflavin, and magnesium.
Kefir may support digestion, immunity, and bone health, and may even be easier to tolerate for some people with lactose intolerance compared to regular milk.

What is Kefir?

You have likely seen kefir in the dairy aisle, as it has become popular as of late. While you may know it is a dairy food, you may wonder what makes kefir different from yogurt and other classic dairy foods you're a bit more familiar with.

Kefir is a drinkable dairy product made from a combination of milk and a starter culture that allows for fermentation. Once the drink is fermented, live cultures are present, which can offer many unique health benefits, including supporting a healthy gut microbiome.

One cup of plain kefir contains 9 grams of protein and key micronutrients, including calcium, phosphorus, vitamin B12, riboflavin, and magnesium.

Is Dairy a Superfood or Unhealthy?

Yes, dairy can be a superfood, especially fermented milk products like kefir, which contain prebiotics and probiotics.

What are the Health Benefits of Consuming Kefir?

Dairy foods are an important part of a balanced diet, and the most recent Dietary Guidelines for Americans recommend that most adults include three servings of this food group daily. And while all dairy foods provide nutrients like protein, calcium, and magnesium, having kefir in your dairy food rotation can help spice up your dairy dishes and provide your body with some unique benefits.

Most notably, kefir is a source of live probiotics, or beneficial bacteria. Consistently including certain probiotics in one's diet has been linked to a slew of health outcomes, including healthy digestion and immune support. And unlike some other fermented foods that contain only live bacteria, kefir typically contains live and beneficial yeast as well, adding even more beneficial cultures to the mix.

Including kefir in a diet may also support bone health, thanks to the handful of macro- and micronutrients it contains, which have been linked to strong bones. Kefir may help support weight management goals thanks to its satiating protein.

Finally, kefir can serve as a dairy alternative for people with lactose intolerance, as it tends to be much lower in lactose than regular milk.

How to Include Kefir in Your Diet

To include kefir in your diet, you don’t have to go further than pouring a serving into a glass and sipping away. Of course, you can use kefir just as you would yogurt or sour cream in your recipes if you want that extra live-culture boost and a unique taste. Try starting your morning with some Banana Bread Overnight Oats or this Hawaiian Harvest Smoothie. For a more protein-packed and savory breakfast idea, try whipping up a batch of Breakfast Power Muffins for a grab-and-go option that has kefir as the shining star ingredient. No matter how you choose to include dairy in your diet, know that it will give your body some essential nutrients and live cultures that will help you reach significant health goals in a delicious and convenient way.

FAQs: What is Kefir?

Q: What is kefir?
A: Kefir is a fermented, drinkable dairy beverage made from milk and a starter culture. The fermentation process creates live and active cultures that can help support a healthy gut microbiome.

Q: What are the main health benefits of drinking kefir?
A: Kefir provides protein, calcium, and other key nutrients, along with probiotics that may support digestion, immune health, and bone strength as part of a balanced diet.

Q: Can people with lactose intolerance drink kefir?
A: Many people with lactose intolerance find kefir easier to tolerate than regular milk, because fermentation lowers the lactose content and the live cultures help break down lactose during digestion.

Lauren Manaker, MS, RDN, LDN, CLEC, CPT is an award-winning registered dietitian, book author, and freelance writer. She has been working in the nutrition field for almost 20 years and is passionate about sharing evidence-based information with the public. She manages the Instagram account@LaurenLovesNutrition.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.