Bloating, heavy stomach, constipation that appears without warning: many spontaneously blame dairy products. The image of the large glass of milk which “hinders” digestion is tenacious, to the point that some people completely ban it from their plate.
A fermented milk, however, stands out: it is the
kefira drink made from grains containing bacteria and yeast, traditionally prepared with milk but also sometimes with sugared water or fruit juice. Rich in
probioticsit acts directly on the intestinal flora, the quality of stools and even lactose tolerance. It remains to understand how this simple glass can change your digestive comfort.
Kefir: fermented milk that nourishes the intestinal microbiota
THE milk kefir is the most studied for intestinal health. It is prepared by letting milk ferment with gelatinous “grains”, a mixture of lactic acid bacteria and yeasts. We obtain a slightly sparkling drink which concentrates 20 to 40 different species of bacteria, with a probiotic density much higher than yogurt and around 99% of the lactose already degraded.
“Kefir contains over 30 strains of probiotics – far more than most supplements” explained Alyssa Simpson, dietitian, for EatingWell. For this specialist, this profusion of microorganisms “feeds” the microbiota and helps it to diversify.
And in fact, a microbiota rich in good bacteria leaves less room for unwanted germs and makes digestion generally more comfortable.
Transit, constipation, lactose: how kefir acts in the intestine
“The probiotics in kefir soften stools and regulate intestinal muscles so they move more efficiently.” also described Hanna Kelley for
EatingWell. “This makes bowel movements more regular and comfortable“.
Studies on fermented foods also observe an improvement in stool consistency and transit time, which limits constipation without causing diarrhea.
“Kefir may reduce intestinal inflammation, improving intestinal barrier function – changes that are known to support motility” said Alyssa Simpson.
The peptides resulting from fermentation soothe the digestive wall and limit irritations which slow down transit. For people with lactose intolerance, Hanna Kelley also reminds us of an essential element. “Studies have shown that kefir can improve lactose digestion for those who are lactose intolerant but still crave the nutrients and health benefits of dairy.”
How to integrate kefir into your daily life to help your intestines
To enjoy the benefits of kefir on transit, start with one small glass per day, then slowly increase according to your tolerance.
“Add it to smoothies, homemade salad dressings, or even oatmeal to give your gut some variety” suggests Hanna Kelley. And don’t forget the overall environment.
“Fiber can help, but more isn’t always better. Focus on the types your gut tolerates, introduce them slowly, and listen to how your body responds.” concludes Alyssa Simpson, who also insists on hydration and a minimum of physical activity.