You’ve probably heard that kefir is great for gut health. This fermented drink, similar to yogurt, helps increase the variety of gut bacteria, which is linked to better digestion. Research from Stanford shows that a diverse gut microbiome helps protect against harmful bacteria. It might even reduce inflammation in the body.

To really benefit from kefir, experts recommend drinking it daily. Curious if I’d notice any changes, I decided to try it myself. Here’s what I learned.

Why kefir is good for you
Kefir is packed with nutrients. Made from milk and kefir grains (a mix of bacteria and yeast), it’s full of probiotics, B vitamins, vitamin C, and calcium—all great for gut health and immunity. It also contains antioxidants and may help your body absorb nutrients better.

While similar to yogurt, kefir has a wider range of bacteria and yeast. Unlike other dairy products, kefir’s fermentation process uses both, creating a probiotic-rich drink with small amounts of lactic acid, alcohol, and carbon dioxide.

How to make kefir at home
It’s easier than you might think. You can buy kefir at the store (which I did at first), but making it yourself is simple: just order kefir grains online and add them to milk. The active prep takes minutes, and fermentation takes 24-48 hours.

Here’s my method:
– Mix 30 grams of kefir grains per liter of 2% milk in a glass jar.
– Seal it tightly and leave it at room temperature, away from light and heat, for about 24 hours.
– The longer it ferments, the thicker and tangier it gets—I prefer 24 hours.

After fermenting, strain the kefir through a plastic sieve (metal can react with the acids) into a bottle and refrigerate. The leftover grains can be reused or eaten—they’re packed with bacteria, yeast, and fiber.

What the experts say
Homemade kefir usually has more diverse microbes than store-bought versions, which are often pasteurized or contain fewer strains, says Dr. Emily Leeming, a microbiome scientist and author of Genius Gut. If buying ready-made, she recommends choosing options with live cultures and no added sugar.

Kefir also comes in dairy-free versions like coconut or water kefir, great for vegans or those with lactose intolerance—though many lactose-intolerant people can handle regular kefir because it contains lactase, the enzyme that breaks down lactose.

Kefir and brain health
According to Leeming, kefir’s popularity isn’t just about gut health—it may also benefit your brain. The gut-brain connection means a healthy microbiome could support mental well-being, making kefir a smart addition to your diet.”Kefir is the most studied fermented food, making it a great choice for beginners,” she says. She also mentions that recent research suggests kefir may support brain function, especially relational memory—the type of memory that helps you recall where you left your keys or recognize people’s faces, as Leeming explains.

When is the best time to drink kefir?
Some people find it easier to digest when taken in the morning on an empty stomach. Personally, I don’t enjoy a cold milk drink first thing in the morning, so I prefer having kefir after meals as a refreshing dessert. I’ve noticed it helps with digestion, especially after heavy meals, and surprisingly eases that overly full feeling—despite being dairy-based. It feels like a boost for my gut.

I now drink about 8-10 ounces of kefir daily. If you’re new to it, though, start with half that amount to let your body adjust.

What I’ve noticed from drinking kefir daily
Regular kefir consumption has definitely improved my digestion and reduced bloating. I feel like my body absorbs food better, and I no longer get stomachaches, even after overeating or indulging in rich meals. This has made a big difference in how I feel overall. Beyond digestion, I haven’t seen other major changes, but I love the taste and the process of making it—enough to keep it up.

That said, I don’t rely solely on kefir for gut health. As Leeming notes, other fermented foods—like yogurt, kimchi, sauerkraut, and kombucha—also contain live microbes, though their bacterial profiles vary. For the best results, variety is key: “If you want to improve gut health, eating a range of fermented foods is ideal, as each provides a slightly different mix of microbes for your gut microbiome,” Leeming advises.