Overview
- Harvard’s School of Public Health cites kefir as a significant source of probiotics that support intestinal microbiota.
- Reports describe kefir grains hosting roughly 30–60 bacterial and yeast strains, including Lactobacillus and Bifidobacterium.
- An NLM‑indexed study associates kefir consumption with reduced IBS symptoms, lower gastrointestinal inflammation, and microbiota restoration after antibiotics or stress.
- Milk kefir provides protein, calcium (about 120 mg per 100 ml), phosphorus, B vitamins, and K2, and fermentation reduces lactose for some with partial intolerance.
- Home guides recommend pasteurized bases, non‑metal utensils, 24–48 hour fermentation, refrigeration, and discarding batches with off odors or appearance, with typical intake at 100–200 ml daily and possible transient gas or bloating.