Ever since I discovered that kefir — a fermented milk product with more probiotics than yogurt — could benefit my achy gut, I jumped on it.
From the health benefits to the tangy taste to the ease of consumption, it checks all the boxes.
Plus, I’m tired of skipping activities because of my finicky gut, and, so far, kefir is doing the trick.
Fermented foods — like kefir, yogurt, sauerkraut, kimchi and kombucha — teem with probiotics, the “good” bacteria that can help restore the natural balance of bacteria in your gut and decrease signs of gut inflammation. Reducing inflammation is important, especially since long-term gut inflammation can increase the risk of chronic diseases over time.
What’s more, a healthy gut can boost the immune system, help keep blood glucose levels stable, and may even influence moods and mental health, according to the Mayo Clinic.
I’m also hooked on kefir because it’s a rich source of calcium, protein and B vitamins.
Forever seeking ways to strengthen my bones and prevent loss, I look forward each day to the 300-400 mg of calcium per cup that kefir provides. Same goes for the impressive dose of protein that kefir delivers per cup: 9 grams. Protein is a building block for muscles, cartilage, skin, and — yes! — bones.
Kefir is rich in energy-boosting vitamins, most notably vitamins B2 (riboflavin) and B12. This powerhouse combo helps turn food into fuel, build red blood cells and minimize the risk of birth defects. Also, both vitamins can help slow cognitive decline as well as nuke toxic free radicals, whose buildup in our bodies can cause chronic disease and premature aging.
Especially good news for those seeking stronger bones: Both vitamins may support bone health and prevent osteoporosis.
Not a big fan of bananas, the go-to food for potassium? Reach for kefir, whose potassium levels rival a banana’s. An essential mineral for all body functions, potassium is your heart’s best friend: it keeps the beat regular, reduces the effect of sodium (present in table salt) on blood pressure and lowers your risk of cardiovascular disease.
Helpful Tips
Read nutrient labels carefully (some flavors have more sugar than others). Pair kefir with foods high in “prebiotics” — such as bananas, apples, and berries — for a synergistic combo that optimizes gut health function. Some kefir brands (like Lifeway low-fat kefir) are up to 99% lactose-free, which may make them tolerable for those with mild lactose intolerance.
Kefir with Blueberries, Strawberries, and Peaches
1 cup kefir of choice (I used Lifeway low-fat vanilla)
½ cup blueberries
½ cup sliced strawberries
½ cup sliced peaches
Sprinkling of favorite toasted nuts or granola
Place everything in a bowl and enjoy! Or make a smoothie with kefir and your favorite fruits.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.