Research
Micronutrients & recovery
Kefir consumption improves lactose digestion and reduces flatulence severity in individuals with lactose malabsorption, performing similarly to plain yogurt.
If you get bloated or gassy from milk, try kefir. It contains natural enzymes that break down the lactose, so you get the nutrients without the stomach upset. One study showed it caused less gas than milk and was just as easy to handle as yogurt.
ModerateSupportsLOW confidence
Overall, this study suggests kefir results in lower flatulence severity than milk, and is as well tolerated as yoghurt, in people with lactose malabsorption.
Why this rating
Based on a small cross-over RCT (n=15). While the design is good, the sample size is very small.
Source
Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease
Eirini Dimidi et al. · Nutrients · 2019
DOI 10.3390/nu11081806
narrative_reviewCited 747×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- There is no clinical evidence from Randomized Controlled Trials (RCTs) for the gastrointestinal health effects of kombucha, miso, kimchi, or tempeh in humans.Strong
- Consuming kefir significantly increases Helicobacter pylori eradication rates and reduces gastrointestinal side effects (diarrhea, abdominal pain, nausea) during standard triple antibiotic therapy for H. pylori infection.Good
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →