Not long ago, gut health was the kind of thing you’d only hear about in a GP’s room. Now, it’s in the mix of everyday conversation — mentioned casually over coffees, in podcasts, or between friends.

That shift has brought more attention to probiotics — and with them, kefir. This fermented drink has been around for centuries, but it is no longer sitting quietly on the health food shelf. People are drinking it because they want to feel better — and they’re starting to notice when they do. So, how can this simple, tangy drink play a role in supporting whole-body health?

What is kefir?

Kefir is a cultured beverage traditionally made from cow’s milk, although plant-based versions are now widely available. The drink is created by fermenting milk with kefir “grains”—not grains in the traditional sense, but rather a combination of bacteria and yeast that form small, gelatinous clumps. These grains facilitate the fermentation process, which transforms the milk into a tangy, slightly fizzy drink packed with probiotics live microorganisms. These live microbes are what make kefir a natural probiotic food.

But what makes this probiotic particularly fascinating is the sheer diversity of its microbial content. Unlike yoghurt, which typically contains only a few strains of beneficial bacteria, kefir may contain up to 30 different strains of bacteria and yeasts, many of which are unique to kefir. This microbial diversity is a key reason that scientists have started to take a closer look at its potential health benefits, particularly for gut health.

Plant-based options have emerged in recent years, opening up this probiotic-rich beverage to those who avoid dairy. Made from ingredients such as oat, coconut, or cashew milk, these alternatives offer a similar nutrient profile and probiotic content, making them an accessible option for a wider range of consumers.

The science of fermentation: how kefir supports health

Fermentation is a natural process in which microorganisms break down food substances. In the case of kefir, the fermentation process creates a variety of beneficial compounds, such as vitamins, minerals, and bioactive peptides. These changes can enhance the nutritional profile of the beverage and make it more easily digestible.

Gut health and beyond

Kefir’s most established benefit lies in its contribution to gut health. Naturally rich in probiotics, this fermented drink supports the delicate balance of bacteria in the digestive system — a balance increasingly understood to influence everything from digestion to mood and metabolic function.

Research into the microbiome is still evolving. However, a diverse gut environment is a positive indicator of overall health. By introducing a broad spectrum of live cultures, this probiotic maintains microbial diversity — a simple dietary addition with potentially far-reaching effects.

Immune function

Gut health and immune function go hand in hand. Approximately 70% of the immune system resides in the gut, where it interacts directly with the microbiota. Probiotics interact with the gut-associated lymphoid tissue (GALT), which is integral to the immune system.

By enhancing the diversity and balance of the microbiome, kefir may help to balance the immune system. Some studies have suggested that consuming it regularly may reduce the incidence of infections and improve immune response.

Anti-inflammatory properties

Experts recognise inflammation as a contributing factor in a wide range of chronic conditions, from cardiovascular disease to autoimmune disorders. Some emerging evidence suggests that kefir may help modulate inflammatory responses, thanks in part to bioactive compounds formed during fermentation. While more trials on ongoing, the drink’s anti-inflammatory potential adds another dimension to its appeal — particularly when consumed regularly as part of a balanced diet with the right supplements.

Nutrient enhancement

Kefir is also rich in vitamins and minerals, including B vitamins (particularly B12 and folate), calcium, magnesium, and vitamin K2. These nutrients contribute to a range of essential bodily functions, from supporting bone health to aiding in energy metabolism and nerve function. Fermentation enhances the bioavailability of these nutrients, meaning that this fermented drink can be a more effective source of these vitamins and minerals than their non-fermented counterparts.

What about vegan kefir?

The demand for vegan kefir has, unsurprisingly, soared over the last few years. They are made from water-grown kefir grains (which you can also grow at home). Then, they use plant milks such as oat, coconut, or cashew to be completely dairy-free while offering similar probiotic benefits. Plus, many plant-based kefirs are enriched with added vitamins and minerals to match the nutritional profile of their dairy counterparts.

Luckily, we have options. Some of the most loved plant-based kefir products available in the UK include:

• Biotiful Gut Health Oat Kefir
  Made with British-grown oats, this drink is free from added sugars and artificial ingredients.
• The Collective Plant Kefir
  This oat-based drink contains 13 different probiotic strains and is widely available in major supermarkets.
• Cocos Organic Coconut Kefir
  Made from coconut milk, this drink is packed with vitamins A, B12, and D. It is also tropical-flavoured.

You will find these in the fridge aisle next to other yogurts. When choosing a vegan kefir, look for products that contain live active cultures and are free from artificial additives and excessive sugar. The quality of the probiotics is key to ensuring the health benefits of the drink.

How to incorporate kefir into your daily diet

Incorporating kefir into your routine can be as easy as adding it to your morning breakfast or using it as a base for smoothies and snacks. A few simple ideas include:

• Smoothies: Blend it with fresh fruit, seeds, and leafy greens for a nutrient-packed drink.
• Salads: Use it as a base for a creamy dressing, combining it with lemon juice, olive oil, and herbs.
• Baking: Substitute it for buttermilk or yogurt in recipes for pancakes, muffins, or bread.

Experts recommend starting with small amounts—about 150–250ml per day. You can then gradually increasing your intake, allowing your body time to adjust to the new probiotics.

Making kefir at home

For those who like to DIY, making kefir at home is a rewarding and cost-effective option. The process requires minimal ingredients—just kefir grains and plant-based milk. Homemade kefir also gives you control over the fermentation process so you can experiment with flavour profiles and fermentation times.

The basic process involves adding kefir grains (which you can buy from Amazon or Etsy) to your plant-based milk. Cover the jar with a breathable cloth, and letting it ferment for 24–48 hours. After fermentation, strain out the grains and enjoy the tangy, probiotic-rich drink. Be sure to keep the grains alive by using them in your next batch of kefir.