Kefir, a fermented milk drink rich in probiotics, offers numerous health benefits, including improved digestion and a strengthened immune system. According to therapist Sergey Iskovskikh, incorporating kefir into your daily routine, particularly in the morning, can be a great way to start your day.

Kefir is produced through the fermentation of milk using specific bacteria and yeasts. This process results in a drink abundant in probiotics, which play a vital role in maintaining a healthy balance of gut flora, leading to enhanced food absorption and a more robust immune response.

Drinking kefir on an empty stomach in the morning is considered optimal, as the digestive tract is more receptive to the beneficial bacteria it contains. Kefir is a source of probiotics like Lactobacillus kefiri and Bifidobacterium, easily digestible protein, B vitamins, calcium, and phosphorus.

Kefir offers several advantages, including improved digestion due to the live bacteria that help restore normal bowel function. It can also reduce hunger because of its protein and healthy fats, aiding in weight management. Furthermore, kefir supports the immune system by introducing probiotics that help the body combat infections and diseases. Its rich vitamin and mineral content may also improve skin condition.

To maximize the benefits of kefir, choose fresh kefir (1–2 days old) and warm it to room temperature. Drink it slowly in small sips, consuming an optimal volume 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, as it can cause discomfort, bloating, or allergic reactions. It’s also important to be mindful of potential heartburn when consuming kefir on an empty stomach. If you experience any adverse symptoms, consult a doctor.

For those without contraindications, drinking kefir in the morning can be a healthy practice. It can be combined with fruits, honey, or nuts to enhance its flavor and nutritional value. If discomfort arises, try diluting it with warm water or consuming it after a light breakfast. Less acidic, one-day kefir is also an alternative.

A morning cocktail recipe includes 200 ml of fresh kefir, 1 tsp of ground flax seeds, 1/2 tsp of cinnamon, and 3–4 mint leaves. This mixture provides nutrients and aids in gentle digestion.

Those with chronic gastrointestinal conditions should consult a doctor before regularly consuming kefir on an empty stomach.

Kefir can also be beneficial before bed. A glass of kefir with flax seeds is a folk remedy that promotes gentle digestion and satiety without disrupting sleep. Flax seeds provide fiber, omega-3s, and phytoestrogens, which coat and protect the intestinal walls, aiding in constipation and bloating.

For an evening kefir drink, combine 1 glass (200 ml) of 1% or 2.5% kefir with 1 teaspoon (or tablespoon) of whole or ground flax seeds. Let it brew for 10–15 minutes before drinking it 1–2 hours before bedtime.