I Drink a Glass of Kefir Every Day—Here’s What I’ve Noticed

You may have heard about the benefits of drinking kefir for a healthy gut. A fermented food somewhat similar to yogurt, kefir increases the diversity of gut microbes, which is generally associated with better gut health. After all, the more diverse the microbiome, the better we’re protected from germs, as a Stanford study shows. A healthy gut may even lower certain inflammatory markers.

To get the real benefits of kefir, however, experts say you should drink it everyday. To find out if I’d notice a difference in my own gut health, I decided to give it a shot. Here’s what I discovered.

The health benefits of drinking kefir

You could say that kefir has it all. The fermented milk product—which is made from milk and “kefir grains” consisting of bacteria and yeast—is rich in probiotics, B vitamins, vitamin C, and calcium. All of these nutrients help support gut health and consequently, the immune system, which in turn helps prevent disease. Kefir also contains antioxidants and is said to improve nutrient absorption.

While kefir is often compared to yogurt, it generally contains a broader spectrum of bacteria and yeasts; unlike cheese, yogurt, and other dairy products, the fermentation of kefir involves both. The symbiotic relationship between the bacteria and yeasts help ferment the milk and turn it into a probiotic drink. The yeasts also ensure that lactic acid, a small amount of alcohol, and carbon dioxide are present in kefir.

How to make kefir

If that sounds complicated, kefir is actually surprisingly easy to add to your daily life. Of course, you can purchase pre-made kefir from the supermarket—which is what I did at first. That is, until I learned how easy it is to make kefir at home: You just order the kefir grains online and add them to any kind of milk. That’s it. The active preparation takes a few minutes; depending on the quantity and temperature, the fermentation process takes 24-48 hours.

Here’s how I do it: I put 30 grams of kefir grains per liter of milk into a glass, which I then fill up with 2% milk. Next, I seal the jar so its airtight and keep it on the counter in my kitchen where it is protected from light and heat for about 24 hours. The longer the kefir ferments, the creamier the consistency—and the more sour it becomes. You can vary the fermentation time to influence the taste and consistency, but personally, I like it best at 24 hours.