Kefir

Kefir is a dairy product that has been cultivated. It's made by combining milk with kefir grains, which are a mix of yeast and bacteria. This creates a thick, tart liquid with a flavor that is frequently comparable to yogurt. Kefir has been shown in studies to provide a variety of health benefits, ranging from digestion to inflammation to bone health. Kefir was proven to aid lactose digestion in 15 patients with lactose intolerance in small, older research. This disorder causes cramps, bloating, and diarrhea in those who can't digest the sugars in dairy products.

Kefir also has a lower lactose level than milk. When kefir grains and milk are mixed, the bacteria in the grains aid in the fermentation and breakdown of the lactose in the milk. Another research revealed that drinking 6.7 ounces (200 mL) of kefir daily for six weeks reduced inflammatory indicators, which are related to chronic diseases including heart disease and cancer. This tangy drink may also help to strengthen bones. In a 6-month study of 40 people with osteoporosis, a condition characterized by weak, porous bones, those who drank kefir had greater bone mineral density than those who didn't. Kefir can be consumed on its own or mixed into smoothies and drinks