6<\/p>\n Want a taste of the world’s healthiest drink? Go for kefir – a fermented milkCredit: Getty 6<\/p>\n Kefir grains eat the sugar in milk to create a drink that is full of probioticsCredit: Getty<\/p>\n Kefir<\/a> is a fermented<\/a> milk drink that\u2019s packed full of probiotics<\/a> which help promote the good bacteria in your gut<\/a>.<\/p>\n It’s touted as one of the world’s healthiest drinks because it is a probiotic, contains calcium, vitamins B12<\/a> and K, and has a wealth of potential health benefits.<\/p>\n The global kefir market is valued at $2.03billion in 2023. But by 2030 this figure is set to reach a huge $3.45billion<\/a>.<\/p>\n You may have seen adverts for Biotiful – the market\u2019s leading brand<\/a>. <\/p>\n It started in Natasha Bowes’ kitchen and is now sold in every major supermarket, with six million customers in the UK snapping it up.<\/p>\n And at the end of last year, Activia brought out a kefir range<\/a>. It had been selling yoghurts and drinks for gut health<\/a> for decades – but clearly didn\u2019t want to miss the boat on the new kid on the block.<\/p>\n Kefir\u2019s origins date back to ancient times. It comes from the Turkish word meaning \u2018keif\u2019 – translating to \u2018good feeling\u2019 – and as well as the Middle East, it is widely consumed in Eastern Europe (Russia<\/a>, Ukraine<\/a>, Poland<\/a>) and Scandinavia.<\/p>\n Kefir is made by adding milk to kefir grains – which are soft and look a little like grated cauliflower.<\/p>\n The bacteria and yeast in the kefir grains ferment to make a probiotic drink. It tastes tangy and sometimes slightly fizzy. It is thinner than yoghurt<\/a>, but thicker than milk.\u00a0<\/p>\n \u201cKefir is similar to yoghurt in that both contain beneficial bacteria, however, kefir typically has a more diverse mix of these microbes, which means bigger health benefits,\u201d says Claire Hitchen<\/a>, BANT Registered Nutritionist.<\/p>\n Research published in the journal Frontiers in Microbiology<\/a> has revealed that kefir grains can contain up to 61 strains<\/a> of bacteria and yeasts, which makes it more probiotic-diverse than yoghurt.\u00a0<\/p>\n Unsure whether to add kefir to your weekly shopping list? These benefits might just twist your arm.<\/p>\n From constant colds to skin issues – 6 bizarre signs your gut health is a mess1. Boosts memory\u00a0<\/strong><\/p>\n IN the UK, there are currently estimated to be 982,000 people living with dementia<\/a>. This figure is set to rise to 1.4million in 2040, according to Alzheimer\u2019s Society.\u00a0<\/p>\n But kefir is a surprising potential treatment.\u00a0<\/p>\n Research – done on animals and humans – published in the journal Brain Behavior and Immunity Integrative<\/a> found that kefir could help treat Alzheimer\u2019s disease, the most common type of dementia.\u00a0<\/p>\n It\u2019s supposedly thanks to kefir\u2019s anti-inflammatory and antioxidant properties, which are said to offer brain-protecting benefits.<\/p>\n In the study, 13 patients with Alzheimer\u2019s disease were given kefir supplementation for 90 days. <\/p>\n Studies have suggested that regularly consuming kefir seems to increase the levels of beneficial bacteria in the gut<\/p>\n Claire HitchenBANT Registered Nutritionist<\/p><\/blockquote>\n They showed a 28 per cent improvement in Mini-Mental State Examination (MMSE) scores, approximately 66 per cent improvement in immediate memory tests and around 62 per cent improvement in late memory tests.<\/p>\n Claire says: \u201cThe study is really small and this is really early research but it is promising!\u00a0<\/p>\n \u201cWe know that neurological conditions have a big link to poor gut health.<\/a><\/p>\n \u201cBy drinking kefir every day and improving your gut health, it makes sense that you can protect and potentially improve existing brain health conditions.\u201d<\/p>\n 2. Better digestion<\/strong><\/p>\n AT its core, the benefits of kefir are in its probiotic properties.<\/p>\n Probiotics found in kefir can help to support a happy gut<\/a>, and gut health has a domino effect<\/a> on several other parts of health.<\/p>\n \u201cInitial studies have suggested that regularly consuming kefir seems to increase the levels of beneficial bacteria in the gut (such as Lactobacillus and Bifidobacterium), while reducing potentially harmful bacteria strains<\/a>, such as Proteobacteria and Enterobacteriaceae,\u201d explains Claire.\u00a0<\/p>\n 6<\/p>\n What kefir grains look like. You need about one teaspoon to 3-500ml of milkCredit: Vanessa Chalmers<\/p>\n For the gut itself, it may smooth digestion<\/a>, make numbers twos more regular and ease bloating<\/a>.<\/p>\n A four-week study, in which patients drank 500ml of kefir every day, found that kefir could help relieve constipation<\/a>.\u00a0<\/p>\n In the study, published in the Turkish Journal of Gastroenterology<\/a>, participants saw an increase in stool frequency<\/a> and improved stool consistency.<\/p>\n 3. Energy boost<\/strong><\/p>\n AS well as all the beneficial bacteria, kefir milk has around 9g of protein per 250ml. Protein<\/a> helps the body with repair processes, muscles, bones, energy and much more.<\/p>\n A 250ml serving of kefir milk also contains a third of your recommended daily calcium intake.<\/p>\n Calcium<\/a> is essential for strong bones and teeth and it supports muscle contractions.<\/p>\n On top of this, kefir contains vitamin D and various B vitamins, which help turn the food we eat into energy.\u00a0<\/p>\n 4. Support your immune system<\/strong><\/p>\n THE benefits of looking after your gut with kefir goes beyond just the gut itself.<\/p>\n It could also stop you from picking up bugs and illnesses. as many of your immune cells live in the gut.<\/p>\n Claire explains: \u201cEvery benefit that kefir has, goes back to the gut.\u00a0<\/p>\n \u201cNourishing the gut microbiota with fermented foods like kefir, as well as plenty of fibre-rich plant foods<\/a>, is in turn linked to supporting your immune response.<\/p>\n \u201cThis is known as the \u2018gut-immune axis\u2019, a term that describes the close two-way communication between the gut microbiota and the immune system<\/a>.\u201d<\/p>\n What is kefir?<\/p>\n Kefir grains contain bacteria and yeast.<\/p>\n When added to milk, these bacteria and yeast eat the sugar in the milk.<\/p>\n This process produces probiotics, making it a ‘live’ drink.<\/p>\n During fermentation, the kefir grains dominate any other bacteria in the milk, making it a healthier product.<\/p>\n The acid that is created during fermentation prevents the milk from going ‘off’ if fermenting at room temperature. <\/p>\n 5. Skin glow<\/strong><\/p>\n WANT to upgrade your skincare routine? Turn to kefir.\u00a0<\/p>\n Research published in the journal Nutrients<\/a> has even found that certain probiotics have anti-photoageing and anti-wrinkle<\/a> effects.<\/p>\n Plus they can help to beat dry, flaky skin – making kefir a drink of choice for people with eczema<\/a>, for example.<\/p>\n Kefir has around 30 per cent lower lactose content compared to regular unfermented milk, so it\u2019s considered to be better tolerated <\/p>\n Claire<\/p><\/blockquote>\n Claire says: \u201cStudies so far are highlighting a powerful link between the gut microbiome and skin disorders.\u00a0<\/p>\n \u201cThis relationship is known as the \u2018gut-skin axis\u2019 and research suggests that an imbalance in the gut microbiome can have an inflammatory effect on skin.<\/p>\n \u201cIn theory, if kefir can modulate the gut microbiome, this in turn could benefit skin health and potentially lead to new ways to support skin issues.\u201d<\/p>\n The problems with kefir…<\/p>\n WHILST kefir is brimming with benefits, it might not be suited to everyone.<\/p>\n \u201cGoing from zero to consuming lots of kefir, or other fermented foods, can lead to some digestive symptoms, such as bloating, gas or diarrhoea,” Claire says.<\/p>\n \u201cHowever this usually eases off after a few days.”<\/p>\n Start slow and steady then gradually increase your portion sizes over a period of a few weeks to give your gut time to adapt.<\/p>\n \u201cKefir has around 30 per cent lower lactose content compared to regular unfermented milk, so it\u2019s considered to be better tolerated for people who struggle with lactose versus normal milk,\u201d adds Claire.<\/p>\n Kefir, and other fermented foods, are also high in histamine, which Claire says can trigger hives in people who have a histamine intolerance.<\/p>\n \u201cReactions are usually only temporary, but if you find it triggers skin symptoms, it may be best to avoid kefir and other fermented foods,\u201d she says.<\/p>\n Anyone with a milk allergy should also avoid dairy kefir.\u00a0<\/p>\n Tried & tested<\/p>\n 1. Biotiful Kefir Drink<\/strong><\/p>\n \u00a32.60 for 500ml<\/a><\/p>\n BIOTIFUL is the biggest kefir brand in the UK and whilst the plain flavour is delicious, I\u2019m a huge fan of their other flavours including peach, which tastes great mixed with oats or fruit.\u00a0<\/p>\n If you\u2019re new to kefir, drinking a flavoured variety might make it easier to get used to the acquired taste.<\/p>\n 6<\/p>\n Biotiful Gut Health Kefir Milk Drink OriginalCredit: Sainsbury’s<\/p>\n Claire says: \u201cBiotiful Kefir boasts billions of live cultures, however it doesn\u2019t state exactly how many billions of bacteria it provides.\u00a0<\/p>\n \u201cThis may be simply due to the natural fluctuation of live bacteria counts in different batches, and they don\u2019t want to guarantee a certain level that might not be accurate.\u00a0<\/p>\n \u201cOr it may be that the brand has chosen not to disclose the specific number, or they do not know the specific number.\u201d<\/p>\n 2. Bio&Me Kefir Drink<\/strong><\/p>\n \u00a32.60 per 500ml\u00a0<\/a><\/p>\n I LOVE the taste of this drink and it\u2019s probably the creamiest one I\u2019ve tried.<\/p>\n It also doesn\u2019t have that tangy, fizzy taste that a lot of kefirs have.<\/p>\n 6<\/p>\n Bio & Me Kefir Drink NaturalCredit: Sainsbury’s<\/p>\n Claire says: \u201cBio&Me Kefir Drink packs in 100billion live cultures, which is the highest level of bacteria compared to other kefir brands.<\/p>\n \u201cIt also contains 18 different live culture strains – including strains from the most studied species for their health benefits, Lactobacillus and Bifidobacterium.\u201d<\/p>\n If you want some extra flavour, this also comes in vanilla.\u00a0<\/p>\n 3. Sainsbury\u2019s Plain Kefir Drink<\/strong><\/p>\n \u00a31.95 for 500ml\u00a0<\/a><\/p>\n SAINSBURY’S have shown that you don\u2019t need to spend a fortune to reap the benefits of kefir.\u00a0<\/p>\n This supermarket version is creamy and smooth, costing far less than some of its competitors.<\/p>\n Plus, according to the label, it packs in “over five billion” live cultures and 14 different bacteria strains, which Claire says is a strong number.<\/p>\n 6<\/p>\n Sainsbury\u2019s Kefir Plain Drinking YogurtCredit: Sainsbury’s<\/p>\n She says: \u201cThe Sainsbury\u2019s kefir doesn\u2019t contain artificial flavourings or sweeteners, which is great.\u00a0<\/p>\n![\"Woman](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/woman-standing-kitchen-drinks-mug-986155986.jpg\")
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