Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Kefir, a fermented milk beverage rich in probiotics, is scientifically investigated for its effects on gut health, especially for the small intestine. Probiotics in kefir, including various strains of Lactobacillus, Bifidobacterium, and yeast, can influence the balance of the intestinal microbiota. Several studies demonstrate that kefir consumption may enhance the integrity of the intestinal barrier, reduce inflammation, and modulate immune responses in the gut. In vitro and animal studies have shown kefir’s ability to inhibit the growth of pathogenic bacteria and support beneficial bacteria in the small intestine. Clinical trials in humans are more limited but suggest potential benefits for individuals with lactose intolerance, mild gastrointestinal inflammation, and for overall microbiota diversity.

However, most human studies are small or preliminary, and specific effects on the small intestine versus the large intestine are often not distinguished. Nonetheless, the presence of live beneficial microbes in kefir is the primary rationale for its use in supporting small intestinal health. The evidence base is stronger than purely traditional claims, but not robust enough for a top score, hence a rating of 3 out of 5.

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