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Drinking Kefir in the Morning or in the Evening: The Answer Will Destroy Your Habits
12.02.2025 02:10
Many people consider kefir to be a harmless drink, unaware of the possible consequences of its consumption.
Scientists from the Harvard School of Public Health warn that its benefits and harms depend on how, when and who drinks it.
For some, it saves the intestinal microflora, while for others, it causes bloating and exacerbation of chronic diseases.
A 2022 study published in the journal Nutrients found that regular kefir consumption improved digestion in only 68% of people.
Who needs kefir: the opinion of nutritionists
Kefir contains probiotics that restore the balance of intestinal microflora.
Dr. David Perlmutter, author of the bestselling book Gut Brain, says, "The probiotics in kefir not only improve digestion, but also reduce the risk of depression by influencing serotonin production."
A study by scientists confirms that people who consume fermented milk products 3-4 times a week are 25% less likely to be diagnosed with irritable bowel syndrome.
Kefir is especially useful after a course of antibiotics.
Gastroenterologist Anna Ivanova of the Mayo Clinic explains: “Antibiotics kill both harmful and beneficial bacteria.”
A glass of kefir a day speeds up the restoration of microflora by 2 times.
Hidden risks: when kefir is harmful
Despite its benefits, kefir is not suitable for everyone.
The main danger is lactose intolerance.
Although kefir contains less of it than milk, it is contraindicated for people with severe lactase deficiency.
The second risk group is those diagnosed with gastritis with high acidity.
The acidity of kefir (pH 4.5–5) can aggravate symptoms.
I advise patients with ulcers or reflux to replace kefir with less acidic options, such as fermented baked milk, says nutritionist Olga Smirnova.
Histamine intolerance is a separate story.
Kefir, like other fermented foods, provokes the release of histamine.
In people sensitive to this substance, the drink causes rashes, migraines and swelling.
What time to drink: in the morning or in the evening
The debate about the best time to drink kefir continues.
Morning kefir on an empty stomach is suitable for those who suffer from constipation.
Evening reception is popular among those losing weight.
The caloric content of kefir (50–60 kcal per 100 g) allows it to replace dinner.
However, Dr. Alexey Kovalkov, the author of the weight loss method, warns: “Kefir at night stimulates the production of gastric juice.”
A glass of kefir an hour before bed is safe.
Fat or low fat: what to choose
Manufacturers are actively promoting low-fat kefir as a healthy alternative.
But a 2023 study in Nature debunked that myth.
It turned out that fatty kefir increases “good” cholesterol by 12%.
In addition, fats are necessary for the absorption of vitamins A and D, which are found in the drink.
However, in case of pancreatitis or gallstone disease, fatty kefir can cause an exacerbation.
Patients with pancreatic problems are better off choosing 1% kefir and not drinking it cold, advises gastroenterologist Maria Petrova.
Real reviews: who it helped and who it harmed
Anna, 34: “I drank kefir every evening for a month. The bloating disappeared, my skin became clearer.”
Mikhail, 45 years old: “After a problem with my intestines, kefir for breakfast restored normal digestion in a week.”
Elena, 28: "I got hives from kefir. The doctor said it was a reaction to histamines."
The main rule: moderation
Kefir is not a universal medicine.
Its effect depends on gut health, age and even genetics.
As Dr. Perlmutter says: “If you feel light after drinking kefir, this is your product.”
Discomfort will signal that the body does not like this drink.
Listen to your body, and the fermented milk drink will become an ally, not an enemy.
