In recent years, the dairy aisle has seen an explosion of new probiotic-rich fermented foods that many of us may not have grown up with. While yogurt remains a staple, other options like kimchi, sauerkraut, and kefir are becoming increasingly popular. Kefir, a drinkable yogurt originating from Eastern Europe, is especially noteworthy for its high probiotic and protein content. With its thick, smoothie-like texture and tart flavor, kefir is a delicious, nutrient-dense addition to your diet. But what sets kefir apart is its gut health benefits.

Your gut, often referred to as "your second brain," plays a crucial role in your overall well-being, influencing everything from immunity to digestion. A chronically unhealthy gut has been linked to metabolic issues, certain cancers, and major gastrointestinal disorders. By incorporating probiotic-rich foods like kefir into your diet, you're taking an important step toward maintaining a balanced and healthy gut microbiome. That's why we've compiled a list of the best kefirs for your gut.

What Is Kefir?

Kefir is a drinkable yogurt from Eastern Europe, renowned for its high probiotic and protein content. It has a thick, smoothie-like texture and a tangy, tart flavor similar to unsweetened Greek yogurt. Kefir is refreshing on its own and adds a bright, fresh taste to recipes.

Traditionally made with cow's milk, kefir is also available in goat milk and dairy-free options like coconut milk and water.

Why Your Gut Needs Probiotic-Rich Foods Like Kefir

Kefir naturally contains live and active cultures, which are beneficial probiotics for your gut. To understand why probiotics are essential, it's important to know that your body consists of trillions of bacteria residing in your gut lining. There are reportedly over 1,000 different species of gastrointestinal microbiota, each playing a unique role in your body.

Probiotics are "good" bacteria that help balance the good and bad bacteria in your gut microbiome. Drinking kefir or incorporating it into recipes gives your gut a health boost by promoting balance and maintaining order.

Health Benefits of Kefir

In addition to adding beneficial bacteria to your gut, a review in Frontiers in Microbiology highlights several other potential benefits of drinking kefir, including:

  • An improved cholesterol profile
  • Support for a healthy immune system
  • Antibacterial and antifungal properties
  • Antitumor activity against cancer cells
  • A decrease in inflammation
  • Overall digestive health improvements

Ways to Use Kefir

Some people enjoy drinking kefir on its own, but if you're not a fan of its tangy taste, here are some other ways to enjoy its gut health-promoting benefits:

  • Blend it up in a smoothie: Add natural sweeteners like fiber-rich fruit, which also feed good gut bacteria, and nuts and seeds for added crunch.
  • Add it to overnight oats: Use kefir instead of milk or yogurt for a luxurious texture that's not too thick.
  • Shake it up with protein powder: Use kefir as the liquid base in your protein shake for an extra protein boost and live probiotics.
  • Make kefir bread or pancakes: Substitute kefir for milk or water in recipes for fluffier baked goods.
  • Use it as a base for dressings or marinades: Substitute plain kefir for mayo or Greek yogurt in herby salad dressings and chicken marinades.

The Best Kefirs for Your Gut

Enjoy this fermented superfood in your daily diet with these top picks for the best kefir. Read on, and then check out the 15 Healthiest Yogurts on Grocery Shelves.

Lifeway Organic Grass-Fed Kefir with Probiotics + Prebiotics

Nutrition (Per 1-Cup Serving):

  • Calories: 150
  • Fat: 8 g (Saturated Fat: 5 g)
  • Sodium: 125 mg
  • Carbs: 12 g (Fiber: 3 g, Sugar: 9 g)
  • Protein: 10 g
  • Calcium: 30% DV

Blend a cup of Lifeway Organic Grass-Fed Kefir with a handful of fruits and leafy greens to create a nutritious smoothie bowl. You'll benefit from 12 strains of gut-loving probiotics and 30% of your daily value of bone-building calcium. The plain flavor is versatile, making it a perfect addition to any of your favorite protein shake or smoothie recipes.

Lifeway Low-fat Kefir, Mixed Berry


Nutrition (Per 1-Cup Serving):

  • Calories: 140
  • Fat: 2 g (Saturated Fat: 1.5 g)
  • Sodium: 125 mg
  • Carbs: 18 g (Fiber: 0 g, Sugar: 18 g)
  • Protein: 10 g
  • Calcium: 30% DV

If you're looking for high-protein kefir, Lifeway's Mixed Berry Kefir is an excellent choice. After your workout, enjoy a cup packed with 12 probiotic cultures and 10 grams of protein to help build and maintain strong muscles. Due to its higher sugar content, it's best enjoyed after active sweat sessions.

Biotiful Gut Health Kefir Drink, Original

Nutrition (Per 250-ml Serving):

  • Calories: 148
  • Fat: 7.3 g (Saturated Fat: 5.3 g)
  • Sodium: <1 mg
  • Carbs: 12 g (Fiber: 0 g, Sugar: 7 g)
  • Protein: 8.8 g
  • Calcium: 14% DV

Biotiful Gut Health products contain just two ingredients: whole cow's milk and probiotic strains. These drinks are packed with gut-friendly bacteria and provide a hefty dose of calcium, vitamin B12, and vitamin B2, all without any added sugars. The original flavor is fairly plain, making it perfect for incorporating into recipes like salad dressings or marinades.

Biotiful Gut Health Oat Kefir Drink, Vanilla

Nutrition (Per 250-ml Serving):

  • Calories: 165
  • Fat: 7.8 g (Saturated Fat: 4.8 g)
  • Sodium: <1 mg
  • Carbs: 24 g (Fiber: 0.3 g, Sugar: 6.3 g)
  • Protein: 0.8 g
  • Calcium: 15% DV

You might think that feeding your gut with healthy kefir requires consuming dairy. However, vegans and non-dairy consumers will be thrilled to know they can boost their gut health with probiotic-rich oat-based kefir drinks from Biotiful Gut Health. These drinks still offer plenty of live active cultures, calcium, and vitamin B, but the one sacrifice is protein content.

Nancy's Organic Whole Milk Probiotic Kefir

Nutrition (Per 8-Ounce Serving):

  • Calories: 180
  • Fat: 9 g (Saturated Fat: 6 g)
  • Sodium: 140 mg
  • Carbs: 13 g (Fiber: 1 g, Sugar: 8 g)
  • Protein: 12 g
  • Calcium: 30% DV

Nancy's Organic Plain Prebiotic Kefir is lactose-free and contains over 64 billion live probiotics per serving. While their flavored options like peach, raspberry, and strawberry are delicious, we recommend their plain flavor for a lower-sugar option. Not only does it have less sugar, but it also boasts more probiotics per serving than many other choices.

Maple Hill Organic Whole Milk Kefir, Plain

Nutrition (Per 2/3-Cup Serving):

  • Calories: 120
  • Fat: 7 g (Saturated Fat: 4.5 g)
  • Sodium: 85 mg
  • Carbs: 8 g (Fiber: 0 g, Sugar: 8 g)
  • Protein: 5 g
  • Calcium: 15% DV

Maple Hill's Organic Whole Milk Kefir adds an irresistibly creamy texture to homemade marinades and salad dressings, thanks to its healthy fats. Made with 100% grass-fed milk, it boasts a rich flavor and higher levels of anti-inflammatory omega-3 fatty acids and fat-burning conjugated linoleic acid (CLA) compared to regular milk.

Green Valley Creamery Lactose-Free, Organic, Lowfat Plain Kefir

Nutrition (Per 1-Cup Serving):

  • Calories: 130
  • Fat: 2 g (Saturated Fat: 1.5 g)
  • Sodium: 115 mg
  • Carbs: 13 g (Fiber: 0 g, Sugar: 12 g)
  • Protein: 11 g
  • Calcium: 30% DV

To ensure their probiotic beverage is completely lactose-free, Green Valley Creamery adds the lactase enzyme to organic milk and cream before culturing it. This allows even lactose-intolerant individuals (who avoid those 99% lactose-free products) to enjoy a delicious drink without compromising on calcium, protein, and billions of probiotics from 11 unique strains. This lactose-free kefir is USDA Organic, Certified Humane, and FODMAP Friendly.

Redwood Hill Farm Plain Kefir

Nutrition (Per 1-Cup Serving):

  • Calories: 140
  • Fat: 8 g (Saturated Fat: 6 g)
  • Sodium: 120 mg
  • Carbs: 10 g (Fiber: 0 g, Sugar: 5 g)
  • Protein: 8 g
  • Calcium: 30% DV

Redwood Hill Farm's award-winning kefir boasts the lowest naturally occurring sugar content thanks to its use of organic, humane-certified goat milk. A study in the Journal of Dairy Science found that goat milk can increase the absorption of anemia-fighting iron and collagen-forming copper, giving you a great excuse to pour this kefir over a cup of granola or drink it straight from the bottle.

Family Farmstead Organic Plain Kefir

Nutrition (Per 8-Ounce Serving):

  • Calories: 180
  • Fat: 11 g (Saturated Fat: 7 g)
  • Sodium: 120 mg
  • Carbs: 11 g (Fiber: 0 g, Sugar: 11 g)
  • Protein: 9 g
  • Calcium: 30% DV

If you're not concerned about consuming the fat found in whole milk, this deliciously healthy and probiotic-rich product is for you. Family Farmstead makes simple kefir drinks with a whole milk base enriched with live active cultures. Some kefir drinkers prefer lower-fat products depending on their health goals, but if full-fat milk suits you, this option is thick, creamy, and flavorful.

Cultures For Health Kefir Powdered Starter

Nutrition (Per 1.4-Gram Serving):

  • Calories: 0
  • Fat: 0 g (Saturated Fat: 0 g)
  • Sodium: 0 mg
  • Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
  • Protein: 0 g

Sure, you can buy a bottle of your favorite milk-based kefir, but what if you could easily make your own? This powdered kefir starter can turn milk, coconut water, or other sugary liquids into kefir, potentially saving you money in the long run. Just ensure the drink you're adding your powdered kefir starter to has sugar for the cultures to feed on, and you'll have your own gut-friendly drink in no time.

Share this post