kefir benefits side effects

In mice, kefir boosted protective immunity and increased resistance to gut infections.

It's important to note that kefir shouldn't be used to self-treat a health condition and/or avoid standard care.

If you suffer from chronic constipation and other digestive disturbances, drinking kefir two to three times a day could help ease the symptoms. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. There is insufficient evidence to support the use of kefir for any of the below-listed uses. Kefir prevented the growth of Campylobacter jejuni in chicks, one of the most common causes of food poisoning [66]. Side Effects & Precautions. Have you ever tried kefir and did you like it? However, kefir did not lower cholesterol or triglyceride levels in 13 men with high cholesterol levels in a 4-week study [82]. Learn how your comment data is processed. This means it can be a perfect replacement for your morning cup of tea or coffee, especially if you are conscious of your intake of calories, carbs, and fats. I tried kefir and really enjoyed the taste but I also became constipated and quit using it Although well-fermented milk kefir reduces lactose intolerance, you may wish to avoid dairy kefir altogether if you are lactose intolerant.

Neither beverage decreased total cholesterol, HDL cholesterol, LDL cholesterol, or triglyceride levels.

However, kefir is under investigation for a number of other potential benefits, including: Traditionally, kefir is made by adding kefir grains (which contain microbial cultures) to cow’s milk. One major issue with probiotics is that stomach acid kills some strains before they can reach the intestines, rendering them inactive. Kefir is a product made by fermenting milk. However, there's some preliminary evidence that kefir may help enhance immunity, reduce inflammation and fight bacterial infections. This results in increased gut immune function [4]. The taste differs depending on the milk used and the temperature at which milk ferments. Cathy Wong is a nutritionist and wellness expert. 2002;2:1. Concurrent use could cause adverse effects, such as nausea, vomiting, headaches, and heart problems [140]. I’m Gigi. Milk kefir also protected cells from UV damage. It may help modulate the gut flora and relieve constipation. It also reduced harmful bacteria (Enterobacteriaceae and Clostridia) [62]. Align your health hacks with your genes for optimal health & cognitive function.

A cup of low-fat milk kefir is around 110 calories. Other strains in kefir may be killed by chemotherapy [137, 138, 139]. Arch Pediatr Adolesc Med.

In mice with high cholesterol, kefir decreased fat buildup in the arteries. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. People with lactose intolerance and acid reflux disorders (Gastroesophageal reflux disease, GERD) experienced benefits with kefir consumption. What Food Does Your Body Need To Stay Healthy? This would reduce the beneficial effects of kefir. PLoS One. Drinking kefir regularly may benefit women.

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No studies have yet examined the effects of kefir on the brain, except for one study in which kefir improved sleep in chemotherapy patients [132, 106].

Kefir’s effects on cancer cells in the lab include: Most studies investigating the benefits of kefir are performed on animals and cells, while the human studies included a small number of participants.

Rich in a variety of probiotic bacteria and yeast, many people drink kefir for health purposes as an alternative to yogurt (which is normally made using a few types of probiotic cultures). It also reduced bloating and stomach pain. Most kefir products are tangy and fizzy, due to the greater probiotic activity.

Kefir protected mice against a gut infection caused by the parasite, Giardia intestinalis [67]. This site uses Akismet to reduce spam. It is estimated that a 6-ounce or 175-ml serving of kefir contains the following nutrients: A single serving of kefir contains just 100 calories, 7 grams of carbohydrates, and 3 grams of fats depending on the milk used. In one study on mice with diabetes, a combination of soy and goat milk kefir reduced blood glucose levels and increased antioxidant enzymes (glutathione). Your email address will not be published. This fermented drink is highly consumed beverage in Turkey and used as an ingredient in some of their local recipes (e.g. Kefir tastes mildly sour with a slight ‘fizz’. What makes kefir a perfect health drink is its rich content of nutrients. The probiotics in this fermented drink are believed to control the growth of the tumor cells by stimulating the defense functions of your immune system. Your email address will not be published.

It also stopped tumor growth in other mice studies [107, 108, 109, 68, 110, 111, 112]. Can Taking a D-Ribose Supplement Rev Up Your Energy? The probiotics in kefir can restore the balance of healthy bacteria in your intestine and thus, support the digestive functions. Here are kefir’s 16 evidence-based health benefits ... You may also notice that you experience some digestive side effects when you drink kefir, even water kefir. In mice, kefir reduced gut inflammation by increasing immune defense (boosting immunoglobulin A antibodies) and reducing inflammation (by increasing IL-10 and decreasing IFN-γ and IL-1β). You may be able to increase the good nutrients in your body by drinking nutrient-rich kefir. If your immune system is compromised for any reason, talk to your doctor before drinking kefir. In mice, Lactobacillus kefiranofaciens bacteria in kefir decreased IgE production, pointing to its allergy-reducing effects [61]. Kefir shows promise as a natural means of improving your bone mineral density, as it contains both calcium and Vitamin K2, which helps with the absorption and metabolism of calcium, necessary for bone health. Kefir reduced the blood levels of total cholesterol, cholesterol (LDL), and triglycerides in an 8-week study on 75 obese or overweight women. In fact, the combination has a stronger effect than kefir made just from soy or goat milk.

They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Choose the type of milk you want: cow, goat, buffalo, sheep, donkey, or soy. Enjoying kefir regularly has also been associated with benefits for blood pressure, cholesterol balance and blood sugar management.

Kefir decreased blood pressure levels, high heart rate (tachycardia), and heart enlargement (cardiac hypertrophy) in rats with high blood pressure. You may experience some side effects like bloating, intestinal cramping, and constipation, when use you start drinking kefir. The fermentation time and temperature may vary on the type of milk used. A beverage made of eggshell and milk kefir had less lactose and more calcium than regular milk.

In 18 healthy adults, 6-week kefir consumption reduced blood IL-8 (a chemokine) levels and raised IL-5 levels. The yeast in kefir is not affected by the antibiotics [133, 134, 135]. Short-Term Effects of Kefir-Fermented Milk Consumption on Bone Mineral Density and Bone Metabolism in a Randomized Clinical Trial of Osteoporotic Patients. As with other fermented products, there is a small amount of naturally-occurring alcohol in kefir. Although well-fermented milk kefir reduces lactose intolerance, you may wish to avoid dairy kefir altogether if you are lactose intolerant. I developed an interest in fermented foods a couple of years ago when I recalled that my mum used to make it when I was a kid. They have observed a number of effects on the immune system, gut flora, and fat metabolism. Kefir shifts the immune response from Th2- to Th1-dominant, which is key in reducing allergic response [4]. For the study, 15 healthy adults with lactose intolerance were fed a series of meals that contained milk and either kefir or yogurt. Here at MyFermentedFoods.com I blog about my journey and share my knowledge with you. What Is Kefir? Complex sugars (polysaccharides) from kefir also decreased body weight, body fat, and cholesterol (VLDL) blood levels in obese rats [63, 80]. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. BMC Complement Altern Med. Although kefir drinks are generally considered safe when consumed in moderation, it may cause certain side effects (such as constipation, gas, and intestinal cramping). Water kefir doesn't have many side effects. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Low-fat milk also led to similar results [17]. It may be best to avoid drinking kefir during this time or consulting with your doctor first.

It is fairly easy to make milk kefir at home by following the steps below [30]: The kefir grains can either be stored in the fridge for later use or can be used directly to make more milk kefir. In rats, milk kefir prevents stomach ulcers caused by radiotherapy [113]. Published April 25, 2018 Updated July 29, 2019 By Gigi Mitts 1 Comment.

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