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Yogurt has long been a staple of the average American diet—only its fermented cousin, kefir, has simply recently started gaining popularity on this side of the Atlantic.

Now that it's popping up in mass grocery stores like Whole Foods, in that location's no denying that the tart drinkable is starting to get mainstream. You tin can thank the buzz behind probiotics for that. Like many other fermented foods, including kimchi and kombucha, kefir is a powerhouse of "good" bacteria for your gut. Here'due south a closer look at the major health benefits the flossy beverage has to offer.

Back up: what is kefir, exactly?

kefir grains

Kefir grains tend to resemble cottage cheese or small pieces of cauliflower.

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Traditionally, kefir was fabricated from cow's milk and kefir grain, which contains a philharmonic of live bacteria and yeast to spur fermentation. The procedure has been around for centuries, co-ordinate to a 2016 review published in the journal Frontiers in Microbiology. The result? A rich, smooth consistency with a tangy taste (think of it as a beverage yogurt).

Now, mass-manufacturers tend to utilise a starter microbe civilization instead of the kefir grain. And in add-on to kefir made from cow's milk, you tin can now notice kefir made from goat'southward, sheep'southward, almond, coconut, or soy milks.

KEFIR NUTRITION FACTS: 104 calories, nine chiliad protein, 2.5 one thousand fat, xi.v g carbs (0 g cobweb), 11 g saccharide in ane cup (lowfat and manifestly)

The health benefits of kefir

Kefir is great for your digestion

Kefir gets its superstar status from its probiotics, which tin can be worth adding to your nutrition if you struggle with bloating or irregular bowel movements, says Dawn Jackson-Blatner, RDN, a Chicago-based dietitian and the author of The Superfood Bandy . Information technology's thought that probiotics boost your digestive wellness and bolster your immunity by colonizing your gut with benign microorganisms that help bulldoze off other harmful bacteria, according to the National Institutes of Health.

"I tell people that are eating yogurt for probiotics to make the switch to kefir," she says. "Kefir has more types of actual bacteria and a college amount of good bacteria than yogurt."

In fact, most traditional yogurts only contain a few strains of probiotics, she says—kefir, nonetheless, contains up to 12 strains. In all likelihood, the more strains of probiotics you swallow, the improve, says Jackson-Blatner. Although researchers haven't pinpointed which bugs you lot demand, or how many you lot should effort to swallow each day, some commonly studied strains include Lactobacillus and Bifidobacterium, which yous can find in some supermarket varieties.

Kefir is rich in calcium

There's no understating the importance of calcium, a mineral that'southward crucial to the formation of strong basic. Both men and women anile 19 to l should aim to go one,000 milligrams (mg) per day, but a 2014 report from the United states of america Department of Agriculture (USDA) establish that 42 per centum of Americans don't swallow enough of it. The typical kefir contains between 300 and 400 mg of calcium per cup—making the drink an "excellent" source of calcium, says Jackson-Blatner.

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Kefir contains more than protein than an egg

We demand protein to build bones, muscle tissue, and new skin cells. Plus, this key macronutrient tin can also keep y'all fuller for longer, which tin aid in weight loss.

Kefir contains about 9 grams of protein per serving, which is more than what yous'd find in traditional yogurts, but less than the amount establish in Greek varieties, says Jackson-Blatner. Still, 9 grams of poly peptide is a pretty impressive dose, specially when you consider that a big egg contains about 6 grams.

Kefir is loaded with potassium

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Despite the numerous health benefits of potassium—like lowering your blood pressure and possibly easing muscle cramps—many women are falling well brusk of the recommended 4,700 mg per solar day. According to a 2017 written report from the USDA, women aged xx to 69 only consume anywhere from virtually 2,200 mg to ii,400 mg of potassium.

One reason: The nutrient is largely found in fruits, vegetables, and dairy foods, says Jackson-Blatner—and about 90 percentage of usa don't eat enough produce. A serving of kefir contains about 400 mg of potassium, so drink upwardly if you're sick of bananas.

You lot can drink kefir fifty-fifty if you have lactose intolerance

Nigh 65 percent of people have problem digesting lactose, a sugar that's found in milk and other dairy foods. Only even if y'all've shelved the milk carton years ago, there's a good chance that you can still stomach kefir. "Although kefir contains some lactose, there are bacteria in in that location eating that sugar, and so kefir has a lower lactose [than other milk-based products]," says Jackson-Blatner.

That's not the case for people with milk allergies, however—in that instance, it's better to opt for a kefir fabricated from a constitute-based milk.

How to add kefir to your diet

Ane of the best things about kefir: "Information technology'due south super easy to use," says Jackson-Blatner. "It's like a drinkable yogurt." Kefir makes an excellent base for a smoothie or smoothie basin; y'all can besides use it in place of regular milk in a bowl of cereal.

kefir smoothie

Just be sure to buy the evidently varieties—not the flavored kinds. Yes, plain kefir can be a little sour-tasting, only as with yogurts, fruity-flavored options tin can have a lot of added saccharide, says Jackson-Blatner. (And retrieve: Vanilla is a flavor, too.)

"I like people to use the 2 percent kind," she says, since it helps neutralize the tartness of the kefir. "Just like foam in coffee takes the bitterness away, a little bit of fat makes dairy less sour and easier for people to eat," she says. Plus, if you actually enjoy the tartness of kefir, you can drink information technology directly, or simply pair it with a few berries for a satisfying snack.