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While the plant-based revolution has reduced the amount of lactose in our diets, some dairy-based foods are making a comeback in the name of good health, and kefir is one of them.
I used to think of kefir as one of those slightly worse health foods – maybe incredibly good for you but a little gross. Fermented yogurt? Not the sexiest of foods. So despite nutritionists recommending it, I gave up kefir and opted for trendy foods and drinks Kombucha And kimchi instead.
these other fermented foods At least that was a step in the right direction, especially as the new research shows health of our intestines Could be responsible for any number of complaints and distortions. A recent study found that clinical depression is treatable gut regulationAnd another suggested that we might sleep better if our gut bacteria were more stable.
Foods and beverages that contain gut friendly bacteria We have so much power and we are just beginning to realize how essential goodness is gut health is better long term well-beingNevertheless, growing interest in gut has led to a marketing push, stomach friendly food And, once again, kefir has appeared on my radar.
“Kefir is a cousin of yogurt – the main difference is that it contains different strains of microbes. It has been around for thousands of years, yet there is increasing gut health It’s brought it back into vogue in the last few years,” explains Dr. Megan Rossi, who goes by The Gut Health Doctor.
Dr. Rossi adds: “Although there are limited clinical trials looking at specific benefits, it is mechanistically believed that yogurt has additional benefits given its high strain diversity and number of bacteria. These include benefits with weight management, heart disease, plus a new study from Stanford University showed that higher intake of fermented foods was associated with lower markers of inflammation.”
One of the things I’ve become obsessed with in recent years is reducing inflammation in my body and getting back to my biological age. I am not brian johnsonBut I think I’ve done a pretty good job of it – a recent health scan revealed that my body is five years younger than my actual age. So, given the touted health benefits of kefir and the fact that I was seeing it everywhere, I decided to give it a try.
I drank kefir, which contains more natural probiotics Like lacto and bifido bacteria, every day for 30 days, drink two different brands in different flavors – I tried natural kefir, kefir with added protein, honey and orange blossom kefir and some variations with the addition of strawberry. Not only did I surprise myself by liking the taste, but I also loved the results. I had more energy, I felt full longer after meals, my problematic hormonal skin looked better and I found myself looking forward to my morning glass. The skin may have been a red herring, but I was still happy with how things were going.
Dr. Rossi recommends consuming 100-200 ml of kefir daily depending on the individual, and your desired outcome also determines when you should drink it.
If you are drinking it to aid digestion and improve your gut health, it is recommended to drink it on an empty stomach. However, if you are drinking it as a snack or to improve satiety, the best time to take it is after meals. I opted for 100ml and drank it in the morning before breakfast.
At this point, my morning routine is pretty elaborate, with all the other health drinks and supplements I take – I take water with electrolytes, a vanilla protein bone broth drink and a coffee with collagen powder, mushroom powder and. mct oil – So adding a small glass of kefir to the mix was no big deal.
At first I felt a little uneasy with the light curd-like liquid and its smell. I really didn’t enjoy the way it coated my tongue and it made the back of my throat feel unpleasant – they always say you should avoid dairy before public speaking for this reason.
On one occasion I went to a health appointment and was asked to stick out my tongue. I was nervous thinking it would look weird because of the kefir I drank that morning – luckily I was told my tongue looked very healthy.
Of course, some people struggle with more than the slightly odd sensation of consuming a concentrated dairy beverage. People with dairy allergies should avoid dairy-based kefir and despite the fact that it has low levels of lactose, people who are lactose intolerant should probably not eat it either.
Gut Health Factbox
Experts explain how we can take better care of our gut and improve mood with the right foods
- Gut health is important for both physical and mental health, affecting digestion, nutrient absorption, immune function, and mood.
- A diverse diet rich in prebiotic and probiotic foods is key to maintaining a healthy gut microbiome.
- Prebiotic foods like oily fish, pulses, onions, garlic, mushrooms, oats, flaxseeds, cashews and Jerusalem artichokes nourish beneficial gut bacteria.
- Probiotic foods such as kefir, kombucha, yogurt, sauerkraut, kimchi, miso and some cheeses introduce live cultures to support gut balance.
- Choosing whole foods over supplements ensures a wide range of nutrients and microbes for optimal gut health and overall well-being.
- Read more: How to improve gut health with food, according to experts
“You can get water kefir and dairy kefir,” explains Dr. Rossi. “Dairy kefir is made from milk and contains lactose, unlike water kefir which is made from sugared water. Generally speaking, home-made dairy kefir contains about 30 percent less lactose because the fermentation process reduces some of the lactose present in standard milk.”
If you want to avoid dairy products completely, water kefir is probably your best option. Like kefir made from milk, it comes in various forms and flavors and is suitable for vegans. Dr. Rossi also says that if you have a compromised immune system or are undergoing cancer treatment, it is not recommended to make your own kefir at home, whether water-based or milk-based, due to the risk of contamination.
Instead of making my own or drinking water kefir, I drank dairy kefir biotiful And bio and meFor my research I tried several other brands best gut health drinksThese two were my favorites in terms of taste, consistency, and price.
When it comes to distinguishing good quality kefir from poor quality kefir, Rossi recommends looking at the ingredient list. “Sadly, many brands are now adding sugar in the form of fruit extracts rather than using whole fruit, and others, including new protein products, have added sugar in the form of sucrose,” she explains. “Many brands also include thickeners such as pectin, which are unnecessary if the fermentation technique is correct.”
I have continued to drink a small glass of kefir every morning and it seems to be helping. A 2022 paper from National Library of Medicine In several studies, kefir has been shown to, “inhibit pathogens, reduce proinflammatory cytokine production, contribute to the cytotoxicity of tumor cell lines and reduce tumor burden, and improve serum glycemic and lipid profiles.” That’s high praise for a straightforward-looking fermented beverage.
It has more protein than milk or traditional yogurt – Greek yogurt Provides more protein per gram – and it’s easy to get as most supermarkets stock at least one brand and there are plenty available online.
Gut health is sure to be one of the hottest topic In terms of health and fitness this year, there’s certainly no harm in trying kefir. The bacteria in a single serving can potentially help with better digestion, improved immunity and reduced inflammation in the body. Despite my initial hesitation to try it, I’m now a convert to kefir and I love the ingredient.
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