Kefir is a fermented beverage of ancestral origin, popularized for its multiple health benefits. Originating from the mountainous regions of the Caucasus, kefir has been used for centuries for its healing properties, especially with regard to the digestive system. This drink is obtained by fermenting milk or water with “kefir grains”, a mixture of bacteria and yeasts that act as fermenting agents. The fermentation process transforms the milk or water into a slightly effervescent, sour-tasting beverage rich in probiotics. With the rise of healthy diets and the growing interest in functional foods, kefir has become an ally of those seeking to improve their overall well-being, promoting both digestion, reducing bloated tummies as well as the immune system.
According to the Food and Development Research Center, “in kefir grains we find a consortium of bacteria and yeasts whose species may vary somewhat, depending on the place where it is produced. This means that we find differences between the microorganisms that make up kefir grains; for example, from Russia and Morocco.” These live microorganisms help maintain a healthy balance in the intestinal microbiota, lower a bloated belly, promote proper digestion and strengthen the immune system. In addition, kefir contains essential nutrients such as calcium, B vitamins, magnesium and high quality protein. Depending on the base used, it can be more or less fatty, but in general, it is considered a low-calorie and high nutrient option. Let’s see what the main benefits of kefir are, from its positive effects on digestion to its advantages for bone health, skin and overall wellness.
Probiotic reduces bloated belly
Improves digestive health
One of the most well-known benefits of kefir is its ability to improve digestive health. It is an excellent source of probiotics, live microorganisms that help balance the intestinal microbiota.
A study by the Universidad Autónoma del Estado de Hidalgo states that kefir promotes the growth of beneficial bacteria, modifying the activity and composition of the intestinal microbiota. Experimental evidence suggests that it could exert an effective influence on the aggregation, adhesion and survival of probiotic bacteria.
These probiotics help maintain a healthy intestinal flora and promote efficient digestion of food. Regular consumption of kefir may help treat common digestive disorders, such as irritable bowel syndrome (IBS), diarrhea and constipation.
Kefir can help eliminate abdominal bloating in several ways: for example, by aiding the digestive process and improving digestion, which results in less gas, less bloating and improved well-being by balancing the intestinal microbiota.
On the other hand, kefir is also effective in decreasing inflammation. This means that thanks to the action of these probiotics, bloating is reduced and thus improves not only in appearance but also in well-being.
Strengthens the immune system
Kefir also plays an important role in strengthening the immune system. The gut microbiota, the collection of bacteria that inhabit the digestive tract, is closely related to the immune system.
A healthy, balanced gut is essential for an effective immune response, as most of the cells of the immune system are found in the intestinal tract. By consuming kefir, probiotics promote intestinal balance, which can improve the body’s defenses against infection and disease. This reduces a bloated belly.
Promotes bone health
Kefir is an excellent source of calcium, an essential mineral for bone health. Calcium is essential for maintaining strong bones and preventing bone loss associated with diseases such as osteoporosis.
Regular consumption of kefir can be beneficial in preventing bone disease and maintaining a healthy bone structure. Drinking kefir is a delicious and natural way to ensure adequate intake of calcium and other key nutrients for bone wellness.
Improves skin health
This probiotic also has benefits for the skin, thanks to its content of antioxidants, B vitamins and lactic acid. These nutrients help improve skin health, promoting greater hydration and reducing inflammation.
The probiotics present in kefir can help balance the bacterial flora in the skin, which can be helpful in treating skin conditions such as acne, rosacea and dermatitis.
Facilitates weight loss for a bloated belly
Kefir can also be helpful for those looking to control their weight. As a protein-rich drink, it helps increase feelings of fullness, which can reduce appetite and the urge to overeat.
In addition, kefir is low in calories and rich in essential nutrients, which makes it an excellent choice for those who want to maintain a healthy, balanced diet while controlling their caloric intake, and helps reduce belly bloating.
Moreover, milk kefir, in particular, produces a type of fermentation that pre-digests much of the lactose, which translates into a significant improvement for those who are lactose intolerant or suffer from lactose inflammation.
Contributes to mental health
The connection between the gut and brain, known as the gut-brain axis, means that an unbalanced gut can affect mood and cognitive function. By improving gut health, the probiotics in kefir can help reduce stress, anxiety and depression.
How to incorporate kefir into your diet?
Incorporating kefir into your daily diet is easy and delicious. You can do several things, from drinking it, adding it to your smoothies, using it in place of yogurt in your recipes or even mixing it with fruits and nuts for a healthy breakfast or snack.
In addition, you can also find kefir in dairy-free versions, such as water kefir, perfect for people who follow a vegan diet or who do not tolerate dairy. It is incorporated into second courses in an important way and is also taken as a dessert, so it is good for breakfast and for dinner in a lighter way.