Kefir is a fermented dairy drink and a rich source of probiotic bacteria, but is kefir keto-friendly?
Although kefir does contain some carbohydrates, including it in a nutrient-dense keto diet in moderation can have significant benefits for gut health and overall well-being.
Discover the impressive health benefits of kefir and learn how to incorporate it into your keto lifestyle without interrupting ketosis and fat-burning.
What is keto?
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce a metabolic fat-burning state known as ketosis.
During ketosis, the body shifts from using sugar as its primary energy source to burning dietary and stored body fat for fuel. To trigger and maintain ketosis, it’s crucial to limit dietary intake of carbohydrates to no more than 50 grams daily.
Carbohydrate restriction limits the body’s supply of glucose, forcing it to rely on fat for energy. By drastically reducing carbs, the body begins to break down fat into ketones, which serve as a highly efficient alternative energy source.
This metabolic shift promotes fat burning and can help with weight loss, improved energy levels, and better mental clarity, all while maintaining muscle mass due to focus on moderate protein intake.
Watch the video below to discover the key differences between yogurt and kefir.
What is kefir?
Kefir is a fermented drink made from dairy, coconut milk, or water, and is typically fermented with yeasts and live bacteria known as kefir grains.
The name kefir is derived from the Turkish word keyif, which means to feel good after a meal.
“While it’s often compared to yogurt due to its tangy taste and thick texture, kefir is considered a healthier option, as it contains about 12 to 15 strains of beneficial probiotic microbes,” explains Dr. Berg. “In contrast, yogurt typically has only 3 to 5 strains.”
Additionally, yogurt is usually pasteurized, which destroys many of its beneficial microbes, while kefir retains live cultures that provide added health benefits.
Kefir has been used for centuries to support digestive health and is widely regarded as a highly nutritious, health-promoting fermented food.
Kefir nutritional facts
Kefir isn’t just a rich source of probiotics, but also offers high-quality protein, vitamins, minerals, and several organic acids linked to various health advantages.
Here’s the nutritional value of a one-cup (240-gram) serving of plain whole milk kefir:
- 160 calories
- 9 g protein
- 2 g fat
- 10 g carbohydrates
- 0 g fiber
In addition, research published in Foods notes that kefir is an excellent source of various essential nutrients as well as beneficial microbes, including lactic acid bacteria, acetic bacteria, yeasts, and fungi.1
Some of the probiotic microbes in kefir include:
- Lactobacillus kefiranofaciens
- Lacticaseibacillus paracasei
- Lactiplantibacillus plantarum
- Lactobacillus acidophilus
- Lactobacillus bulgaricus
- Saccharomyces cerevisiae
- Candida kefyr
Can you have kefir on the Healthy Keto diet?
Yes, you can enjoy kefir on Healthy Keto® as long as you monitor your portion size and choose the right type.
Plain, whole milk kefir contains approximately ten grams of carbohydrates per cup. Including small portions of this nutrient-rich fermented drink can support gut health and provide essential nutrients without exceeding your daily net carbs on a keto diet.
It’s best to choose full-fat, plain kefir made from organic, grass-fed milk for the best nutrient profile and probiotic benefits.
It’s also crucial to carefully check product labels and avoid flavored or sweetened kefir products, which often contain added sugars that can spike insulin and interfere with ketosis.
Health benefits of kefir
Due to its diverse range of probiotic microbes, organic acids, and essential nutrients, kefir offers numerous health benefits, including improved digestion, enhanced gut health, and stronger immunity.
Here are five reasons to regularly consume kefir.
1. Supports optimal digestive health
Kefir supports optimal digestive health by providing a rich source of probiotics that help maintain a healthy balance of gut bacteria.
These beneficial microbes promote better digestion, improve nutrient absorption, and help limit the overgrowth of potentially harmful bacteria. Regular consumption of kefir has been found to help alleviate symptoms of bloating, constipation, and indigestion by supporting gut health and optimal digestive functions.
A study published in Science of Food investigated the benefits of various fermented foods, including kefir, on gut health and intestinal microbiome diversity.2
The authors concluded, “Overall, our results indicated that daily consumption of a single portion of kefir alone resulted in detectable changes to the gut microbiota and metabolome of consumers.”
2. Promotes liver function
Kefir has been linked to enhanced liver function primarily through its high content of probiotics, which support gut health and reduce the body’s toxic burden.
A well-balanced gut microbiome supports the elimination of metabolic by-products, hormones, toxins, and environmental pollutants. This reduces the liver’s detoxification burden, contributing to improved liver function and overall health.
3. Helps enhance quality sleep
Kefir may promote more restful sleep, and drinking half a cup in the evening has been linked to improved sleep quality and duration.
Evidence published in Holistic Nursing Practice confirms this, highlighting that regular kefir intake is associated with better sleep as well as improved mental wellbeing in postmenopausal women.3
It’s believed that certain beneficial microbes in kefir stimulate the production of the neurotransmitter serotonin, which helps regulate mood and reduce stress, thereby promoting better sleep.
Additionally, these probiotic organisms may also influence melatonin production, the hormone responsible for managing the sleep-wake cycle.
4. Strengthens immune function
Maintaining a diverse gut microbiome is crucial for supporting a balanced and responsive immune system.
Kefir’s rich probiotic content helps promote microbial diversity, which enhances the body’s ability to detect and defend against invading pathogens while supporting balanced inflammatory responses.
5. Safe for those with lactose intolerance
Kefir is generally safe for individuals with lactose intolerance due to its unique fermentation process.
The probiotics in kefir help break down lactose, making it easier for people with lactose sensitivity to digest. As a result, many individuals with mild to moderate lactose intolerance can consume kefir without experiencing the usual digestive discomfort.
How to make keto kefir
Making kefir at home is surprisingly simple, and you can create keto-friendly versions using coconut milk, full-fat dairy milk, or even water.
Here’s how to prepare each type of kefir.
Coconut milk keto-friendly kefir recipe
Total time: 1 to 2 days
Servings: 8
Per serving: 223 calories, 2.3 g protein, 1.9 g carbohydrates, 24.1 g fat
Ingredients
4 cups coconut milk
1 sachet kefir starter
Directions
- Mix coconut milk and kefir starter until well combined.
- Pour mixture into large jar and cover loosely with cheesecloth or clean kitchen towel.
- Ferment at room temperature (72 to 86 degrees F / 22 to 30 degrees C) for 24 to 48 hours.
- Strain out kefir grains and pour milk kefir into airtight container.
- Shake well and enjoy!
Recipe tips
- Store leftover coconut milk kefir in the fridge for up to 30 days.
- Add low-carb sweeteners such as stevia or add vanilla extract, cocoa, or cinnamon powder for a boost of flavor.
Full-fat milk keto-friendly kefir recipe
Total time: 3 days
Servings: 1
Per serving: 154 calories, 9 g protein, 7 g carbohydrates, 8 g fat
Ingredients
1 tablespoon kefir grains
1 cup full-fat milk, organic
Directions
- Add kefir grains and milk into glass container and combine.
- Cover mixture loosely with cheesecloth or clean kitchen towel.
- Leave to ferment at room temperature (72 to 86 degrees F / 22 to 30 degrees C) for 12 to 36 hours.
- Strain out kefir grains and pour milk kefir into airtight container.
- Shake well and enjoy!
Recipe tips
- Fermentation is complete when kefir has a tangy, sour aroma and a slightly thick consistency. You may also notice a separation of whey from the milk.
- Store leftover coconut milk kefir in the refrigerator for up to 30 days, and avoid heating it, as high temperatures can destroy the beneficial microorganisms.
Keto-friendly water kefir recipe
Total time: 2 to 3 days
Servings: 2
Per serving: 10 calories, 2 g protein, 2 g carbohydrates, 0 g fat
Ingredients
¼ cup sugar, organic
2 cups chlorine-free water
2 tablespoons kefir grains
Directions
- Add sugar and water to a jar and stir thoroughly.
- Add kefir grains to the sugar water mixture and cover jar loosely with cheesecloth or clean kitchen towel.
- Ferment at room temperature (72 to 86 degrees F / 22 to 30 degrees C) for 2 to 3 days.
- Strain out kefir grains and pour water kefir into an air-tight container.
- Shake well and enjoy!
Key takeaways
Kefir is a low-carb, keto-friendly drink packed with diverse probiotics that support gut health. Compared to yogurt, it contains a broader range of beneficial microbes, making it a more potent option for digestive wellness.
Water kefir is the lowest in carbs, while coconut milk and full-fat dairy kefir also fit well within a low-carb lifestyle when consumed in moderation.
When buying kefir, carefully check product labels to avoid added sugars and artificial ingredients that could interfere with fat burning and kick you out of ketosis.
FAQs
1. How many carbs are in kefir?
Plain, whole-milk kefir contains between 9 and 13 grams of carbs, depending on fermentation time. Longer fermentation helps reduce the carb content by allowing more lactose to be broken down by probiotic microbes.
2. What brands of kefir are keto-friendly?
Many kefir brands are naturally low in carbs and can fit into a keto diet, especially plain, unsweetened varieties. Look for options with no added sugars or preservatives, and always check the nutrition label to stay within your carb limit.
3. Can I have kefir on a ketogenic diet?
Yes, kefir can be included in a low-carb diet, as plain varieties typically contain 9 to 13 grams of carbohydrates per serving.
4. Kefir vs. yogurt—which is better?
Kefir and yogurt both offer probiotics, but kefir typically contains a wider variety of beneficial microbes and has a thinner, drinkable consistency.
While both are nutritious, kefir may provide broader digestive support due to its diverse bacterial and yeast cultures.
5. Does kefir contain friendly bacteria?
Yes, kefir contains a wide range of friendly bacteria and beneficial yeasts. These live cultures can help support a balanced gut microbiome and overall digestive health.
6. What is water kefir?
Water kefir is a naturally fermented beverage made with water, kefir grains, and sugar, resulting in a fizzy, soda-like texture. It’s also low in carbs, making it a popular choice for those following a low-carb or keto diet.
7. Is water kefir keto-friendly?
Yes, water kefir is keto-friendly, as it contains less than one gram of carbs per serving.
8. Is kefir gluten-free?
Yes, kefir is gluten-free, as it’s made from live cultures and bases like milk, coconut milk, or water, all of which are naturally gluten-free.
9. How long does it take to make homemade keto-friendly kefir?
Making homemade keto-friendly kefir typically takes between 1 and 3 days, depending on the fermentation temperature and the type of base used.
10. What are the best ways to have kefir on keto?
Incorporating kefir into homemade smoothies and shakes is one of the best ways to enjoy it on a keto diet.
11. Can I have kefir if I’m lactose intolerant?
Yes, many people with lactose intolerance can tolerate kefir because the fermentation process breaks down much of the lactose.
However, if you’re highly sensitive, consider opting for dairy-free kefir made from coconut milk, almond milk, or water instead of fermented milk kefir.
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11011999/ ↩︎
- https://www.nature.com/articles/s41538-023-00216-z ↩︎
- https://pubmed.ncbi.nlm.nih.gov/30768439/ ↩︎
