Kefir, a fermented milk drink rich in probiotics, offers numerous health benefits, including improved digestion and a strengthened immune system. Experts recommend incorporating this beverage into your daily routine for overall well-being. However, understanding how to consume kefir correctly is crucial to maximize its advantages.
Drinking kefir in the morning is considered ideal, as the digestive tract is most receptive to its beneficial bacteria after an overnight fast. Kefir contains probiotics like Lactobacillus kefiri and Bifidobacterium, easily digestible protein, B vitamins, calcium, and phosphorus. Studies suggest that regular consumption can significantly improve intestinal microflora, reduce inflammation, and normalize blood glucose levels.
Kefir aids digestion by restoring normal bowel function and alleviating issues like constipation and bloating. Its protein and healthy fat content promote satiety, making it a valuable addition to weight management efforts. Furthermore, the probiotics in kefir bolster the immune system, enhancing the body’s ability to fight infections and diseases. The vitamins and minerals present in kefir also contribute to improved skin health.
To reap the maximum benefits from kefir, choose fresh products (1–2 days from the production date) and warm them to room temperature. Drink it slowly in small sips, consuming an optimal amount of 150–200 ml, and have breakfast within 20–30 minutes.
While kefir is generally safe, individuals with lactose intolerance or dairy allergies should exercise caution. It can cause discomfort, bloating, or allergic reactions in sensitive individuals. Additionally, drinking kefir on an empty stomach may cause heartburn in some people.
If you experience unpleasant symptoms, consult a doctor. You can also try diluting kefir with warm water, drinking it after a light breakfast, or opting for less acidic varieties.
A simple morning cocktail can enhance kefir’s benefits: mix 200 ml of fresh kefir with 1 tsp of ground flax seeds, 1/2 tsp of cinnamon, and 3–4 mint leaves. Let it stand for 5 minutes before consuming. This cocktail provides nutrients and gently initiates digestion.
If you have chronic gastrointestinal diseases, consult your doctor before regularly drinking kefir on an empty stomach.
Kefir can also be enjoyed before bed as a light protein snack that doesn’t interfere with sleep or digestion. A popular folk remedy involves combining kefir with flax seeds at night to aid digestion and cleanse the body.
Flax seeds are rich in fiber, omega-3s, and phytoestrogens, which help protect and lubricate the intestinal walls. This combination gently starts digestion, promotes satiety, and aids in intestinal cleansing.
To prepare this bedtime beverage, mix 1 glass (200 ml) of 1% or 2.5% kefir with 1 teaspoon (or tablespoon) of whole or ground flax seeds. Allow it to brew for 10–15 minutes so that the seeds swell. Drink it 1–2 hours before bedtime, but not immediately after dinner.