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Kefir, a fermented drink traditionally crafted with milk or water and kefir "grains," comprises a blend of probiotic microorganisms, including lactic acid bacteria, yeasts, and acetic acid bacteria.

According to Megan Maisano, a registered dietitian from Ohio and director at the National Dairy Council, "Kefir is a nutrient-dense beverage that offers high-quality protein, calcium and vitamins A, D and B12."

The inherently tangy and slightly fizzy drink also contains lactic, acetic and glycolic acids, a small amount of ethyl alcohol, carbon dioxide and polysaccharides.

There are two main types of kefir: dairy and non-dairy. Dairy kefir is made by fermenting milk with kefir grains for 18 to 24 hours, then straining and refrigerating it. Non-dairy kefir is for those who can't or won't drink milk. It's made with ingredients like water and brown sugar or non-dairy milk such as soy milk.

Here are 5 reasonst why kefir is good for your health according to registered dietitians:

1. Cognitive Enhancement

"While studies indicate that kefir, along with a diet rich in fiber, may balance the microbiome to reduce the risk and symptoms of psychological disorders such as anxiety and depression, it may also have an effect on memory and cognition, and a reduced risk of neurological diseases, thanks to its ability to reduce inflammation," Margolis explained, according to Forbes Health.

In a small study focusing on memory, adults who drank 8 ounces of kefir daily for four weeks showed notable enhancements in relational memory and increased levels of Lactobacillus in the gut compared to those who received a placebo.

2. Bone Strength Support

Kefir, being a dairy product rich in calcium, vitamin D, and phosphorus, plays a role in building and preserving strong bones, according to Maisano.

Research reviewing vital nutrients for bone health indicates that fermented dairy products, including kefir, are linked to a decreased risk of hip fractures.

3. Inflammation Reduction

According to Margolis, research suggests that kefir might help decrease inflammation by blocking the activity of proinflammatory cytokines, which are proteins involved in pain and inflammation, while also boosting anti-inflammatory cytokines.

In a small study investigating kefir's impact on markers of metabolic syndrome, 62 individuals with this condition consumed either 180 milliliters of kefir or unfermented milk daily for 12 weeks. Those who drank kefir experienced significant increases in apolipoprotein A1, a key component of HDL "good" cholesterol, along with reduced levels of cytokines compared to those who consumed unfermented milk.

4. Blood Sugar Management

In a 2015 study, 60 participants with type 2 diabetes were divided into two groups: one consumed 600 milliliters of kefir twice daily, while the other received a placebo over eight weeks. The results revealed that those who drank kefir had notably lower hemoglobin A1c (HbA1c), a marker of blood sugar levels over time, compared to those who took the placebo.

Similarly, a separate study from 2019 demonstrated that individuals newly diagnosed with type 2 diabetes experienced improvements after consuming one cup of kefir daily. This included reductions in fasting blood glucose, HbA1c levels, and insulin resistance, as highlighted by Caroline Margolis, a registered dietitian at Lifeway Foods in Michigan.

5. Probiotic Powerhouse

Julie Balsamo, a registered dietitian from Wyoming specializing in gut health, says, "Kefir contains many types of live bacteria, making it a diverse source of probiotics."

Alyssa Pacheco, a registered dietitian from Boston, explains that various types of bacteria cover the gut, and having a wide range of bacteria in the gut has been associated with better health results.

A study reviewing 19 research projects on fermented foods, such as kefir, and their effects on gut bacteria found that these foods could alter the balance of microbes in the gut, potentially boosting immunity and metabolic processes.

Potential Risks and Considerations

While generally safe for consumption, kefir may cause temporary digestive issues in some individuals, and those with compromised immune systems should consult a healthcare provider before consumption. Additionally, individuals with milk allergies should opt for non-dairy kefir options, while pregnant individuals or those avoiding alcohol should exercise caution due to potential alcohol content.