Benefits of Kefir

Kefir is a fermented milk beverage that has been produced since ancient times by fermenting milk with kefir “grains” (a cluster of nutrients, yeast, and bacteria; not an actual grain). Research has shown that kefir improves the balance between “good” and “bad” gut bacteria. That’s because kefir is microbially diverse; compared to yogurt which generally has only a few probiotic strains, kefir has over 50 probiotic species of bacteria and yeast. So if you drink kefir regularly, potential benefits include better blood sugar control, higher gut microbe diversity, and better lactose digestion.

Kefir Smoothie Recipe:

1 Cup Kefir (Plain or flavored)
1 Tablespoon Flaxseed, ground
150 grams Frozen fruit
2 Fluid Oz Water
2 Tablespoon Syrup or Honey
1 Tablespoon Peanut Butter
½ Cup Greek Yogurt

Instructions:

Measure the kefir and yogurt into a blender first
Measure the frozen fruit, flaxseed, peanut butter, and syrup next
Pour the water last to coat and hydrate the flaxseed
Blend and enjoy

Why It Works:

Yogurt and Kefir: I prefer to have a flavored kefir (peach or strawberry) and yogurt that will compliment the flavors of the fruit
Frozen Fruit: It is ideal for the fruit to be frozen to give a thicker and icier texture to the smoothie
Syrup: Don’t skimp on the syrup. Kefir and yogurt are acidic and have a tart flavor. A couple tablespoons of syrup creates a smoothie balanced in sweet and tart while still providing protein, fiber, healthy fats, and many other nutrients.

Sources:

https://thedairyalliance.com/blog/kefir-vs-yogurt-whats-the-difference?utm_source=chatgpt.com

Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019; 11(8):1806. https://doi.org/10.3390/nu11081806

Gao Y, Liu Y, Ma T, Liang Q, Sun J, Wu X, Song Y, Nie H, Huang J, Mu G. Fermented Dairy Products as Precision Modulators of Gut Microbiota and Host Health: Mechanistic Insights, Clinical Evidence, and Future Directions. Foods. 2025; 14(11):1946. https://doi.org/10.3390/foods14111946

Hertzler SR, Clancy SM. Kefir improves lactose digestion and tolerance in adults with lactose maldigestion. J Am Diet Assoc. 2003;103(5):582-587. doi:10.1053/jada.2003.50111

Julian Cobos, TWU Dietetic Intern

Julian Cobos is a dietetic intern at Texas Woman’s University (TWU). His undergraduate degree is in Nutrition from TWU, and while was there he worked part time as a nutrition coach and graduate assistant for the TWU Health and Wellbeing Initiative. He is passionate about clinical nutrition and nutritional counseling.