Quick Navigation

Kefir

Kefir is a probiotic fermented milk drink made with a symbiotic culture of bacteria and yeasts.

Our evidence-based analysis on kefir features 38 unique references to scientific papers.

Research analysis led by and reviewed by the Examine team.
Last Updated:

Easily stay on top of the latest nutrition research

Become an Examine Member to get access to all of the latest nutrition research:

  • Unlock information on 400+ supplements and 600+ health topics.
  • Get a monthly report summarizing studies in the health categories that matter specifically to you.
  • Access detailed breakdowns of the most important scientific studies.

Try FREE for 14 days

Research Breakdown on Kefir


ⓘ This page is under construction. Full research summary coming soon.

1Sources and Composition

1.1Sources

Traditionally, kefir is made by fermenting mammalian milk (usually cow, sheep, goat, or camel[2]) at room temperature with a symbiotic culture of bacteria and yeast (SCOBY). The kefir SCOBY forms “kefir grains,” which are small yellow- to white-colored clumps that look a bit like cauliflower florets. These grains are made of bacteria and yeast in a matrix of proteins and polysaccharides. During fermentation, the bacteria break much of the lactose down into lactic acid, giving kefir its sour taste; later in the fermentation, the slow-acting yeasts ferment some of the remaining lactose into ethanol and carbon dioxide, resulting in a carbonated, slightly-alcoholic beverage.

Commercial kefir is often prepared not from kefir grains, but from purified cultures of bacteria and yeasts derived from those grains; this is sometimes referred to as "Russian kefir".[14] Some commercial kefirs are fermented only with a handful of bacterial cultures, omitting the yeasts, and aren’t carbonated.[1]

There is no generally accepted standard culture for kefir; the term refers to a wide range of active-culture lactic-acid-bacteria fermented milks.

1.2Composition

Kefir’s amino acid and mineral profiles are similar to the milk it was fermented from (the fermentation substrate). The finished kefir is 30% lower in lactose than the substrate, and higher in ammonia, serine, lysine, alanine, threonine, tryptophan, valine, lysine, methionine, phenylalanine and isoleucine, than the substrate. Its vitamin profile depends both on the fermentation substrate and on the specific cultures used; one study found that kefir fermentation increased the levels of pyridoxine, vitamin B12, folic acid, biotin, thiamin and riboflavin relative to the substrate. Kefir’s lipid profile also depends on the fermentation substrate.[1] Finally, the finished kefir contains complex polysaccharides, notably #kefiran, which give kefir its buttermilk-like consistency.

1.3Alcohol content

Kefir has a low alcohol content of 0.08% - 2%.[2] The exact value depends on the bacteria and yeasts used and the fermentation process. Commercially made kefir, made with modern manufacturing processes, has an extremely low ethanol content of 0.01% - 0.1%.[16]

1.4Microbial composition

Kefir grains are a complex mix of lactic-acid bacteria, acetic-acid-producing bacteria, lactose-fermenting yeasts, and non-lactose-fermenting yeasts.[1] Kefir can also be prepared with a starter culture of bacteria and yeasts isolated from previous batches of kefir; this method is used for most commercially prepared kefir. Kefir fermented with such a starter culture contains a lower number and variety of bacteria and yeasts than kefir fermented by kefir grains.[1]

There are estimated to be more than 300 different microbial species that may be present in any given kefir culture.[1] That said, the most commonly found bacteria are Lactobacillus kefiranofaciens, Lacticaseibacillus paracasei, Lactiplantibacillus plantarum, Lactobacillus acidophilus, and Lactobacillus delbrueckii subsp. bulgaricus.[2] Lactococcus and acetic acid bacteria are also present in smaller numbers.[1] The most commonly found yeasts are Saccharomyces cerevisiae, Saccharomyces unisporus, and the lactose-fermenting yeast Candida kefyr/Kluyveromyces marxianus.[2]

1.5Kefiran

Kefiran is the bacterially produced polysaccharide that coats the outside of kefir granules and gives kefir its creamy mouthfeel. It’s produced by the bacterium L. kefiranofaciens.[17] Kefiran is available as a standalone product (not to be confused with KEFIRAN, a commercial probiotic encapsulated along with 20mg of kefiran).

In animal and in vitro studies, kefiran has been found to have antitumor, antimicrobial, immunomodulatory, healing, anti-inflammatory, and antioxidant properties.[6] However, clinical trials are needed to confirm any benefits in humans.

1.6Other fermentation metabolites

Finished kefir contains many fermentation metabolites in addition to kefiran, including amino acids, fatty acids (CLA), bacteriocins, organic acids, other polysaccharides, and bioactive peptides.[18]

1.7Fermentation substrate

Kefir has been made from many mammal milks (cow, goat, sheep, yak, bison, camel…), and several milk substitutes including soy milk. The studies referenced in this article all studied kefir made with mammalian milk.

1.8Vegan kefirs

Milk kefir grains will ferment other sugary liquids, such as milk substitutes, fruit juice, or even sugared water[2]. A kefir-like drink, called “water kefir” or tibicos, can also be made using sugared water and transparent “water kefir grains,” which are a SCOBY related to the kefir SCOBY[19]. However, this article is focused on milk kefir, made with mammalian milk. For a narrative review of nondairy kefir products, see this paper.

2Cancer

2.1Kefir and cancer: what does the non-human literature say?

To date, there haven’t been any human clinical trials of kefir as a cancer treatment. A 2015 review of the literature found 7 in vitro studies of the effects of finished kefir on various human cancer cell lines. These consistently showed positive effects (antiproliferative, cancer-cell-killing, or reduction of DNA damage). The review found only 4 relevant in vivo studies, none of them recent, all conducted in mice. These four studies found reduced tumor growth or decrease in tumor size.[20] These results are promising, but keep in mind that none of these studies are human clinical trials.

2.2Kefir during cancer treatment

There have been two small human trials of kefir during 5-FU chemotherapy for colorectal cancer. One study found that kefir made almost all of the chemo’s side effects notably worse (headache, nausea, vomiting, bloating, constipation, dry mouth, drowsiness, hair loss, weight loss, sweating, poor appetite, oral mucositis), with the exception of difficulty sleeping, which was less for those taking kefir. The other study, which focused specifically on the side effect of oral mucositis, found that kefir didn't make a significant difference in the incidence of oral mucositis.[9][21]

3Gut health

3.1Fecal microbiome

Kefir increases fecal microbial load[22][23], but the evidence is mixed on whether drinking kefir increases the proportion of probiotic bacteria in the stool; it may not have a greater effect on the proportion of probiotic baceria than drinking unfermented milk.[24][23] One small study found a significant difference between two different kefirs.[14] 

3.2Constipation

Three small trials have examined the effects of drinking kefir on constipation. Colorectal cancer patients saw an increase in the side effect of constipation[9], and children taking antibiotics saw no change[25]; but a small, uncontrolled study of constipated patients saw a decrease in many of the symptoms of constipation (stool frequency, "bowel satisfaction", improved stool consistency) but not in self-reported scores of straining[26].

3.3Diarrhea

Kefir didn't reduce the incidence of diarrhea or loose stools in children taking antibiotics for uper respiratory infections,[25] but it did decrease the incidence of diarrhea in people taking medicine for stomach ulcers (a proton pump inhibitor (PPI) and two antibiotics).[27] 

3.4 Inflammatory bowel disease

One small study saw a decrease in C-reactive protein among Crohn's patients, but that decrease wasn't significantly different from control.[23] 

ⓘ This section is in development. More coming soon.

4Oral health

Streptococcus mutans lives in the mouth and starts cavity development. In three studies, regular kefir consumption was associated with a decrease in S. mutans. Once cavities have started, they're deepened by lactobacilli; even though there are lactobacilli in kefir, the two studies that measured salivary lactobacilli didn't find that kefir consumption increased salivary lactobacilli, and one even found that it decreased. Kefir didn't have any effect on salivary pH or on saliva buffering capacity.[28][29][30]

Based on these three small studies, drinking kefir regularly may benefit your oral health. However, if you're undergoing colorectal cancer chemotherapy, there's mixed evidence that kefir may worsen one of its more unpleasant side effects, oral mucositis (painful mouth sores).[9][21]

5Weight loss

There's been one human clinical trial focused on kefir and weight loss. In that small study, overweight and obese women who drank kefir lost more weight than control (2.4 kg vs. 1 kg), but didn't lose significantly more than those who drank unfermented low-fat milk (2.1 kg). The study found similar results for waist circumference, which decreased by 2.1 cm for those who drank kefir, 2.0 cm for milk, and .9 cm for control. However, other small studies which happened to track waist circumference and weight didn't find any effect.[11][24][31]

Several studies whose main outcome wasn't weight loss did track related anthropometric measurements. In the two studies that measured BMI, one found no change; the other found a decrease, but it wasn't significant compared to unfermented milk.[11][31] None of the four studies that measured body fat found any effect.[32][33][24][31] Neither did the study that measured body density,[33] nor did the one study that measured fat-free mass,[32] nor the one that measured hip circumference,[24], nor the one that measured lean mass[31], nor the one that measured muscle mass.[9] 

People who want to lose weight often look to reduce appetite. There's no evidence that kefir will have any effect for healthy people here. Chemotherapy patients who took kefir were more likely to have reduced appetite, but a study of healthy overweight people found no effect on appetite.[32][9]

To sum all this up, drinking kefir isn't likely to help with weight loss or body composition. Increasing low-fat dairy, if you're able to keep total calories the same, may lead to a small (~1 kg) loss over several months, but the dairy doesn't have to be kefir.[11]

6Inflammation

ⓘ This section is in development. More coming soon.

Five clinical trials of kefir measured C-Reactive protein, an inflammatory biomarker for heart disease and arterial plaque, or high-sensitivity C-reactive protein (hs-CRP), and didn't find a significant difference from control.[23][32][33][24][31]

7Diabetes

ⓘ This section is in development. More coming soon.

8Lipid profile

Several human clinical trials have measured kefir's effect on serum lipids, whether as primary, secondary or experimental endpoints. While these are small trials, the preponderance of the evidence suggests that kefir has little effect on the lipid profile, with the exception of non-HDL cholesterol (total cholesterol minus HDL cholesterol).

8.1LDL

The evidence is mixed but leans toward no effect. 2 human clinical trials found LDL decreased in kefir group, but the decrease in one of these trials was similar to that seen with milk. [11][31] However, 6 studies found no effect.

8.2HDL

The evidence is mixed but leans toward no effect. Six studies found no effect on HDL.[22][11][24][34][35][36] One study saw an increase, but only in female particpants.[37] And one study saw a decrease, but saw the same decrease for the milk group.[32]

8.3Triglycerides

The evidence leans toward no effect. Only one study found a decrease in triglycerides.[31] Seven other studies found no effect.[24][32][34][22][11][35]

8.4Non-HDL cholesterol

Kefir may have a lowering effect on non-HDL cholesterol, based on two studies that measured non-HDL cholesterol as a secondary/experimental endpoint. Both studies found a decrease in the kefir group, but evidence is mixed on whether the effect is kefir-specific or just due to the dairy content: One study saw the same reduction in non-HDL cholesterol in its milk group as in its kefir group, but the other saw a reduction in the kefir group and not in its yogurt group.[11][31]

8.5Total cholesterol

Kefir doesn't appear to have an effect on total cholesterol. No effect was seen in any of the 8 clinical trials of kefir that measured total cholesterol.[24][32][34][22][11][35][36][31]

9 Other body systems

9.1 Kidneys

This review didn't find any clinical trials designed to study kefir's effect on the kidneys. Creatinine, a metabolic byproduct of creatine, is sometimes used as a biomarker for kidney damage. Creatinine levels weren't a primary outcome for any study, but the 4 clinical trials of kefir which measured creatinine found no effect.[38][31][35][36]

9.2Liver

This review didn't find any clinical trials designed to study kefir's effect on the liver. However, several clinical trials of kefir measured liver enzymes and found no significant effect, with the exception of a single trial that found that ALT levels decreased by 13 U/L in kefir+exercise group.[24][38][35][31]

10Kefir as complementary therapy

A few human trials have looked at how kefir performs as an add-on to established clinical therapies. It performed well for H. pylori infection, reducing side effects and increasing cure rate[27], but is not recommended for patients undergoing chemotherapy.[9]

10.1For stomach ulcers

In a study of 80 patients undergoing "triple therapy" drug treatment for H. pylori infection (i. e. a proton pump inhibitor (PPI) plus two antibiotics), the patients given kefir had a significantly higher H. pylori eradication rate (78% vs 50%) 45 days after starting treatment, and reported significantly less occurrence of the adverse effects diarrhea, headache, nausea, and abdominal pain at follow-up.[27]

10.2For chemotherapy

There have been two small human trials of kefir during 5-FU chemotherapy for colorectal cancer. One study found that kefir made the chemo’s side effects notably worse.[9] The other study, which focused specifically on the side effect of oral mucositis, found that kefir didn't make a significant difference in the incidence of oral mucositis.[21]

References

  1. ^ a b c d e f Damiana D Rosa, et al. Milk kefir: nutritional, microbiological and health benefits. Nutr Res Rev. (2017)
  2. ^ a b c d e f Nor Farahin Azizi, et al. Kefir and Its Biological Activities. Foods. (2021)
  3. ^ Steven R Hertzler, Shannon M Clancy. Kefir improves lactose digestion and tolerance in adults with lactose maldigestion. J Am Diet Assoc. (2003)
  4. ^ Analy Machado de Oliveira Leite, et al. Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Braz J Microbiol. (2013)
  5. ^ Conor Slattery, Paul D Cotter, Paul W O'Toole. Analysis of Health Benefits Conferred by Lactobacillus Species from Kefir. Nutrients. (2019)
  6. ^ a b Maria R Prado, et al. Milk kefir: composition, microbial cultures, biological activities, and related products. Front Microbiol. (2015)
  7. ^ a b Susanne Hempel, et al. Safety of probiotics used to reduce risk and prevent or treat disease. Evid Rep Technol Assess (Full Rep). (2011)
  8. ^ a b Robert J Boyle, Roy M Robins-Browne, Mimi L K Tang. Probiotic use in clinical practice: what are the risks?. Am J Clin Nutr. (2006)
  9. ^ a b c d e f g h Gulbeyaz Can, et al. Effect of kefir on the quality of life of patients being treated for colorectal cancer. Oncol Nurs Forum. (2009)
  10. ^ N Alihosseini, et al. EFFECT OF PROBIOTIC FERMENTED MILK (KEFIR) ON SERUM LEVEL OF INSULIN AND HOMOCYSTEINE IN TYPE 2 DIABETES PATIENTS. Acta Endocrinol (Buchar). (Oct-Dec)
  11. ^ a b c d e f g h i Yasamin Fathi, et al. Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial. Eur J Nutr. (2016)
  12. ^ Mon-Chien Lee, et al. The Effect of Kefir Supplementation on Improving Human Endurance Exercise Performance and Antifatigue. Metabolites. (2021)
  13. ^ Effects of Clear Kefir on Biomolecular Aspects of Glycemic Status of Type 2 Diabetes Mellitus (T2DM) Patients in Bandung, West Java.
  14. ^ a b Mária Figler, et al. Effect of special Hungarian probiotic kefir on faecal microflora. World J Gastroenterol. (2006)
  15. ^ Kefir - a complex probiotic..
  16. ^ Hiroaki Maeda, et al. Structural characterization and biological activities of an exopolysaccharide kefiran produced by Lactobacillus kefiranofaciens WT-2B(T). J Agric Food Chem. (2004)
  17. ^ Zeynep B. Guzel-Seydim et al. Review: Functional Properties of Kefir. Critical Reviews in Food Science and Nutrition. (2011)
  18. ^ Dom’s Kefir-making in-site.
  19. ^ Nahid Rafie, et al. Kefir and Cancer: A Systematic Review of Literatures. Arch Iran Med. (2015)
  20. ^ a b c E Topuz, et al. Effect of oral administration of kefir on serum proinflammatory cytokines on 5-FU induced oral mucositis in patients with colorectal cancer. Invest New Drugs. (2008)
  21. ^ a b c d Marie-Pierre St-Onge, et al. Kefir consumption does not alter plasma lipid levels or cholesterol fractional synthesis rates relative to milk in hyperlipidemic men: a randomized controlled trial ISRCTN10820810. BMC Complement Altern Med. (2002)
  22. ^ a b c d İlkay Yılmaz, M Enver Dolar, Haydar Özpınar. Effect of administering kefir on the changes in fecal microbiota and symptoms of inflammatory bowel disease: A randomized controlled trial. Turk J Gastroenterol. (2019)
  23. ^ a b c d e f g h i Ezgi Bellikci-Koyu, et al. Effects of Regular Kefir Consumption on Gut Microbiota in Patients with Metabolic Syndrome: A Parallel-Group, Randomized, Controlled Study. Nutrients. (2019)
  24. ^ a b Daniel J Merenstein, Jennifer Foster, Frank D'Amico. A randomized clinical trial measuring the influence of kefir on antibiotic-associated diarrhea: the measuring the influence of Kefir (MILK) Study. Arch Pediatr Adolesc Med. (2009)
  25. ^ İlker Turan, et al. Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study. Turk J Gastroenterol. (2014)
  26. ^ a b c Onder Bekar, Yusuf Yilmaz, Macit Gulten. Kefir improves the efficacy and tolerability of triple therapy in eradicating Helicobacter pylori. J Med Food. (2011)
  27. ^ Sevtap Alp, Zeliha Müge Baka. Effects of probiotics on salivary Streptecoccus mutans and Lactobacillus levels in orthodontic patients. Am J Orthod Dentofacial Orthop. (2018)
  28. ^ Cogulu D et al. Potential effects of a multistrain probiotic-kefir on salivary Streptococcus mutans and Lactobacillus spp.. Journal of Dental Sciences.
  29. ^ Maryam Ghasempour, et al. Comparative study of Kefir yogurt-drink and sodium fluoride mouth rinse on salivary mutans streptococci. J Contemp Dent Pract. (2014)
  30. ^ a b c d e f g h i j k Ghizi ACdS et al. Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome. PharmaNutrition. (2021)
  31. ^ a b c d e f g Z Jenko Pražnikar, et al. Effects of kefir or milk supplementation on zonulin in overweight subjects. J Dairy Sci. (2020)
  32. ^ a b c K V O'Brien, et al. The effects of postexercise consumption of a kefir beverage on performance and recovery during intensive endurance training. J Dairy Sci. (2015)
  33. ^ a b c Alireza Ostadrahimi, et al. Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial. Iran J Public Health. (2015)
  34. ^ a b c d e GÖLÜNÜK S et al. Effects of traditional fermented beverages on some blood parameters in aerobic exercises. Biomedical Research. (2017)
  35. ^ a b c El-Bashiti T et al. Effect of Probiotic Fermented Milk (Kefir) on Some Blood Biochemical Parameters Among Newly Diagnosed Type 2 Diabetic Adult Males in Gaza Governorate. Current Research in Nutrition and Food Science. (2019)
  36. ^ Ghizi ACdS et al. Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome. PharmaNutrition. (2021)
  37. ^ a b Ali Kudret Adiloğlu, et al. The effect of kefir consumption on human immune system: a cytokine study. Mikrobiyol Bul. (2013)
  38. Min-Yu Tu, et al. Short-Term Effects of Kefir-Fermented Milk Consumption on Bone Mineral Density and Bone Metabolism in a Randomized Clinical Trial of Osteoporotic Patients. PLoS One. (2015)