While kombucha may get most of the attention, kefir has quietly earned its place as one of the most powerful fermented drinks in the world. Once a closely guarded secret, kefir has been celebrated for centuries for its impressive health benefits. (1)
Today, science is catching up, revealing how this probiotic-rich drink can support everything from digestion to immunity to bone health.
Here’s why it might just become your new daily essential.
The Benefits of Kefir
Digestive Support
Kefir contains approximately 60 unique species of probiotics that work to increase the number of “good bacteria.” With as many as 61 strains of bacteria, kefir can be used to treat and prevent gastrointestinal diseases. These include improving your digestion, reducing inflammation and alleviating symptoms of IBS and Crohn’s disease. (2)
Improves Heart Health
Aside from kefir’s known gut-health benefits, this fermented milk drink also supports and strengthens your cardiovascular health. Kefir has been shown to help lower blood pressure, manage cholesterol levels and improve triglycerides (fat in your blood that is essential for energy storage). (2)
Strengthens Bones
Kefir, being a fermented milk drink, is a bountiful source of calcium. It has been shown to improve bone mineral density, making your bones stronger and less likely to break. In addition to calcium, kefir also offers other bone-building nutrients such as vitamin D, phosphorus, magnesium and vitamin K. (2)
Immune System Reinforcement
Kefir contains high antibacterial properties that slow or stop the growth of harmful bacteria. It has been proven to combat Salmonella, H. pylori and E. coli, making it act as a natural antibiotic. (2)
Water, Coconut or Dairy?
We’re already well-acquainted with milk kefir, which seems to be the most popular version of this fermented drink. But what about those who wish to experience the benefits of kefir, only without the lactose and dairy aspect?
Water Kefir
The most obvious difference between water kefir and its dairy counterpart is that water kefir is dairy-free and vegan-friendly. It is a plant-based option often made from fermented sugars found in fruit and vegetable juices. Sometimes, these sugars may come from plant-based milk alternatives. Although the exact strains of bacteria may vary from milk kefir, water kefir has comparable microbial activity to milk kefir, including the production of polysaccharides, antioxidants and isoflavonoids.
Coconut Kefir
Coconut kefir is another plant-based option that uses coconut milk as its base. Even with the substitution of milk, coconut kefir (alongside other kefir made with any type of milk) retains the tangy and slightly sour taste associated with kefir. Just like milk kefir, this refreshing coconut alternative is rich with probiotic benefits that help balance your gut microbiome, therefore boosting your immune defenses and overall well-being.
Milk Kefir
Milk kefir is the traditional version of this fermented drink. Though one of its main ingredients is cow’s milk, milk kefir is typically safe for those who are sensitive to lactose due to it being fermented. During fermentation, lactose and some of its casein is broken down, making it easier for your body to digest. The microbes responsible for milk kefir fermentation include many well-known lactic acid probiotics, such as Lactobacillus acidophilus, Lactobacillus plantarum and Lactobacillus casei. Together with the other bacteria, yeasts and mold used to create milk kefir, this drink’s synergistic formula balances your gut flora and reinforces your body’s immune system.
Kefir in Your Diet: Everyday Foods & Drinks
Drinking kefir as a beverage is not the only way to enjoy this ferment’s benefits. Kefir can be used to substitute buttermilk, yogurt or sour cream in cooking and baking recipes to create gut-healthy foods. It can also be made into a base for marinades, and the acidity in kefir helps to tenderize meat. In fact, the high protein content in kefir adds even more nutritional value to your food, making it a healthier alternative to the other aforementioned products. (3)
Just like how yogurt is frequently added to smoothies to increase the drink’s probiotic contents and add additional flavour, kefir can also be used as a smoothie ingredient. Simply add it in place of yogurt and blend it with fruits or vegetables of your choice to create your go-to smoothies.
Storebought Vs. Homemade
While kefir is conveniently found in most grocery stores, purchasing it regularly can add up in terms of cost. Not to mention, some brands add carbonated water to their kefir to artificially enhance its taste and to add extra fizz. Kefir is also often found in unsustainable packaging, which is not environmentally friendly. (4)
Making kefir at home may be much easier than you would expect. By making this fermented drink at home, you can ensure a more cultured ferment, save on costs and store the drink in a sustainable manner. And the best part? It’s cheap and requires minimal tools and ingredients.
Ready to get started with your homemade kefir? You can find our favourite coconut kefir recipe in The Living Alchemy Book of Fermentation, now available for pre-order.
References:
1: Sarah Smith, “The Fascinating History of Milk Kefir,” Raw Milk Institute, July 10, 2025, https://www.rawmilkinstitute.org/updates/the-fascinating-history-of-milk-kefir.
2: Hallie Levine, “Kefir: Nutrition and Benefits,” ed. Jabeen Begum, WebMD, October 13, 2023, https://www.webmd.com/diet/kefir-good-for-you.
3: Cassie Marshall, “How to Use Kefir in Cooking,” The Kitchen Community, March 8, 2024, https://thekitchencommunity.org/how-to-use-kefir-in-cooking/.
4: Alison Bailey, “Health Benefits of Homemade Kefir,” betterbodies, March 15, 2023, https://www.better-bodies.co.uk/post/health-benefits-of-homemade-kefir.