Kefir Yogurt for Intestinal Problems: How It Helps Improve Digestive Health

Kefir yogurt is a fermented milk product that contains probiotics, beneficial microorganisms that, when ingested in adequate amounts, can improve certain intestinal problems. These probiotics help maintain a healthy intestinal flora, which is essential for digestion and the immune system.
In my experience, can have the benefits attributed to it. However, it should not be considered as the only solution. Its consumption should have a complementary approach to maintain a balanced and healthy microbiota.

How much kefir yogurt should you consume?

If the objective is to alleviate certain gastrointestinal discomforts and strengthen the intestinal microbiota, I recommend consuming a maximum of 200 ml per day, 3 to 4 times per week.

Negative effects of excessive consumption of kefir yogurt

Excessive consumption may cause side effects such as bloating, gas or diarrhea, especially in people with compromised immune systems or intestinal diseases.
This is due to the high probiotic content and lactic fermentation, which can alter the bacterial balance in sensitive individuals. As with any fermented food, it is important not to overdo it and to adjust the amount.

Consumption of kefir yogurt in special health conditions:

Kefir in the treatment of Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a common condition characterized by gastrointestinal problems that affect quality of life.
Although kefir yogurt may relieve some of your symptoms, such as bloating and discomfort, it should not be considered a definitive cure. In my experience, it can be helpful as part of a comprehensive approach that includes dietary changes (low FODMAPS diet) and stress management. Its function is to relieve digestive discomfort, but not to replace nutritional treatment.

Kefir and its effect on inflammatory bowel diseases: Ulcerative Colitis

Ulcerative colitis is an inflammatory bowel disease that may benefit from the consumption of probiotics. Kefir, containing beneficial bacteria, may help reduce inflammation and improve intestinal health.
However, in my experience as a nutritionist, each case is unique. Therefore, in people with active colitis, kefir should be introduced with caution and always under the supervision of a health professional.

Benefits of kefir yogurt for constipation and slow bowel transit

Kefir yogurt is a useful option for people with constipation, as its probiotic content promotes intestinal motility. In combination with a diet rich in fiber, kefir can promote more regular digestion.

Kefir yogurt vs. probiotic supplements

The main difference between kefir and probiotics in supplements is their specificity. Probiotics in capsules are designed to treat particular conditions, such as acute infectious diarrhea or antibiotic diarrhea, where specific probiotic strains are required.
Whereas, kefir yogurt acts more broadly. Although it is an excellent supplement for intestinal health, it does not have the ability to treat specific conditions in a targeted manner.

Conclusion and additional tips

In summary, kefir yogurt is an excellent supplement for intestinal health, especially in the context of common gastrointestinal problems. However, it should not be considered as a sole solution.
As a nutritionist, I recommend integrating it into a balanced diet, along with other healthy habits, to optimize digestive health.
Also, remember that at the beginning there may be tolerance problems, these are signals to reduce the amount or frequency of consumption. Alternate with other sources of probiotics (sauerkraut, miso, kombucha), to diversify the microbiota. Finally, avoid consuming it on an empty stomach; natural probiotics are generally better tolerated with other foods.

Written by: Nutritionist Andrés Izurieta

Bibliographic citations:

Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019.

Zeng X, Li J, Wang X, Liu L, Shen S, Li N, et al. Regulation of Gut Microbiota and Microbial Metabolome of Kefir Supernatant against Fusobacterium nucleatum and DSS-Coinduced Colitis. J Agric Food Chem. 2024.

Turan İ, Dedeli Ö, Bor S, İlter T. Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study. Turk J Gastroenterol. 2014.