Fermented
Kefir
8/10 Strong evidence
Fermented milk drink with one of the most diverse probiotic profiles available; supplies dozens of bacterial and yeast species that support gut and immune health.
Active compounds
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Diverse probiotic strains
Multiple Lactobacillus and yeast species colonize the gut, produce short-chain fatty acids, and modulate immune signaling
Helps with
Practical tips
- Preparation
- Drink plain or blend with berries; goat or sheep kefir for sensitive individuals
- Recommended amount
- 1/2 to 1 cup daily
- Absorption
- Fermentation breaks down most lactose — many lactose-intolerant people tolerate kefir well
- Cautions
- Dairy kefir not suitable for milk-protein allergy; water and coconut kefir are alternatives