9 Best Kefir Brands to Add Probiotics to Your Diet | Eat This, Not That!

Intestine well being is hush an rising subject, however its significance is changing into increasingly more clear with every single day. A wholesome catgut has been linked to advantages that vary from psychological well being to weight regulation. One of many first steps to managing intestine well being is by including extra probiotic-rich fermented meals, like kefir, to your food regimen .

What’s kefir?

Kefir is a drinkable yogurt hailing from Japanese Europe that ‘s praised for its excessive probiotic and protein message. Kefir has a thick and gluey texture that ‘s nearer to a smoothie than it’s to take advantage of.

With an acidic, tart relish exchangeable to unsweetened greek yogurt, kefir has a bracing style that brightens up recipes and is refreshing by itself .
historically, kefir is made with cow ‘s milk, however kefir manufacturers in addition to use capricorn milk and even dairy-free liquids like coconut milk and urine .
The winder ingredient for making kefir is kefir granulate. Kefir grains are a protein-based neighborhood of bacterial and fungal species the place the magic of agitation takes determine. You may consider kefir grains to kefir like a SCOBY ( symbiotic tradition of micro organism and yeast ) or “ beget ” is to kombucha .

What are the well being advantages of kefir?

Though it ‘s not arsenic long-familiar as early fermented dairy merchandise, like yogurt, kefir has been consumed and related to well being advantages for a whole lot of years. These well being advantages of kefir, as summarized in a Frontiers in Microbiology reappraisal embody :

  • Bettering ldl cholesterol profile
  • Rising ranges of “good” micro organism within the intestine
  • Supporting a more healthy immune system
  • Possess antibacterial and antifungal properties
  • Has antitumor exercise towards most cancers cells
  • Decreases irritation
  • Promotes a more healthy digestive system

Retailer-bought kefir vs. do-it-yourself kefir

invoice that these kefir well being advantages are linked to traditionally-made kefir that makes use of kefir grains. boughten kefir typically makes use of starter cultures fairly than hale kefir grains of their zymosis work. Researchers have but to check whether or not commercially-made kefir possesses the identical well being advantages of that of conventional kefir .
Extra proof is required to help the well being advantages of isolate probiotic strains. luckily, you may make do-it-yourself kefir utilizing conventional strategies to reap the advantages ! Milk Kefir Starter Grains and Water Kefir Starter Grains are each obtainable to buy on-line. Observe Cultures For Well being ‘s put up for find out how to make do-it-yourself milk kefir .

Kefir vs. yogurt

Each kefir and yogurt are fermented dairy merchandise, however they differ in a couple of cardinal methods .

  • Fermentation: Kefir is fermented by kefir grains, which comprises a mixture of micro organism and yeast. Yogurt, then again, is fermented with solely micro organism. Because of the presence of yeast in kefir fermentation, some kefirs might have barely effervescent properties as a consequence of low ranges of carbonation.
  • Probiotics: Whereas it is fairly corresponding to its custard-like cousin, yogurt, most kefirs are brimming with at the very least 10 completely different probiotic strains (whereas yogurt comprises round two to 3)—that are useful for sustaining wholesome immune and digestive techniques—in addition to a stable dose of your day by day worth of disease-deterring calcium.
  • Micronutrients: Kefir boasts energy-boosting B nutritional vitamins, particularly B12. Kefir will typically have increased B12 ranges than yogurt due to kefir’s distinctive fermentation course of that makes use of micro organism and yeast. Kefir additionally comprises good ranges of heart-protecting potassium.
  • Digestibility: Kefir is discovered to be extra simply digestible than yogurt. “Since kefir has fewer milk sugars than common milk, many individuals who do not tolerate milk nicely can sip kefir with out a difficulty,” Sarah Koszyk, MA, RDN, founding father of Household. Meals. Fiesta. tells us. Many kefir merchandise are 99% lactose-free or fully lactose-free.

The place to purchase kefir?

To make it simpler to purchase the perfect kefir manufacturers, we ‘ve added hyperlinks to buy the next picks on-line. You may in addition to purchase kefir at your native well being meals retailer within the dairy aisle .

Methods to drink kefir and use it in recipes.

Since most of those finest kefir manufacturers don’t have any add sugar, you ‘ll wish to customise your kefir to your liking .

  • Drink it plain. You may merely drink kefir by itself should you prefer it plain, tart, and tangy. High a glass of the probiotic drink with contemporary fruit and a mix of nuts and seeds for a crunch.
  • Mix it up in a smoothie. You may toss in pure sweeteners equivalent to fiber-filled fruit, which feed the nice intestine micro organism, and nuts and seeds for crunch.
  • Add it to in a single day oats. For a extra luxurious texture with out it being too thick, use kefir in your in a single day oats as an alternative of milk or yogurt.
  • Shake it up with some protein powder. On the lookout for an additional protein punch after a exercise? Use kefir because the liquid base in your protein shake for a further 10 grams of protein plus reside and energetic probiotics.
  • Use it as a creamer. As a substitute of utilizing half-and-half or almond milk, add kefir to your morning espresso, tea, or latte.
  • Make a kefir bread or pancakes. Any recipe that makes use of milk or water could be substituted with kefir for a fluffier baked good. The fermented properties inherent in a probiotic drink like kefir lend gentle, ethereal notes to your recipes.
  • Strive it as a base for dressings or marinades. Identical to you’ll with mayo or Greek yogurt, you should use plain kefir as a tangy base for herby salad dressings and rooster marinades.

The very best kefir manufacturers to strive.

Begin sneaking this fermented superfood into your food regimen with these go-to picks for the perfect kefir .

1

Maple Hill Natural Entire Milk Kefir, Plain

Maple hill organic kefir plain whole milk

per 1 cup

: 180 energy, 11 gram adipose tissue ( 7 gravitational fixed saturated fats ), 120 magnesium sodium, 11 gravitational fixed carbs ( 0 g fiber, 11 g sugar ), 9 thousand protein ; 30 % DV calcium
Maple Hill ‘s natural stable milk kefir will lend do-it-yourself marinades and salad dressings an overwhelmingly creamy texture because of the goodly fat. Maple Hill makes use of 100 proportion grass-fed milk, which ends up in a wealthy relish and better ranges of anti-inflammatory omega-3 fatty acid fatso acids and fat-burning conjugated linoleic acid ( CLA ) than common milk .
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2

Inexperienced Valley Creamery Lactose-Free, Natural, Lowfat Plain Kefir

Green valley creamery lactose free organic plain kefir

per 1 cup

: 130 energy, 2.5 guanine fats ( 2 g saturated fatness ), 150 milligram sodium, 14 gigabyte carbs ( 0 gravitational fixed fiber, 11 gram sugar ), 11 gigabyte protein ; 40 % DV calcium
To make sure their probiotic beverage is wholly lactose-free, inexperienced Valley Creamery provides the lactase enzyme to natural milk and cream earlier than culturing it. That manner, even lactose-intolerant of us ( who nevertheless keep away from these 99 % lactose-free merchandise ) can fulfill their pattern buds with out compromising on calcium, protein, and billions of probiotics from 11 alone strains. This lactose-free kefir is licensed USDA Natural, Licensed Humane, and FODMAP Pleasant .
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3

Lifeway Lowfat Kefir, Plain

Lifeway lowfat kefir plain

per cup

: 110 energy, 2 g fats ( 1.5 gigabyte saturated fatness ), 125 milligram sodium, 12 gram carbs ( 0 g fiber, 12 thousand sugar ), 11 g protein ; 30 % DV calcium
Construct a greater smoothie bowl by mixing a cup of this low-fat kefir with a handful of fruits and leafy greens, and profit from 12 strains of gut-loving probiotics along with 30 proportion of your day-to-day worth of bone-building calcium. This decide is complain as it’s versatile, so you possibly can really feel exempt to pour it into any of our greatest protein rock recipes for weight reduction .
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4

Redwood Hill Farm Plain Kefir

Redwood hill farm plain cultured goat milk kefir

per 1 cup

: 140 energy, 8 thousand fats ( 6 gigabyte saturated fatten ), 120 magnesium sodium, 10 guanine carbs ( 0 gram character, 5 gram sugar ), 8 guanine protein ; 30 % DV calcium
Redwood Hill Farm ‘s award-winning kefir boasts the bottom naturally-occurring sugar contented because of its use of natural, humane-certified capricorn milk. In addition to the truth that capricorn milk is best to your intestine than cow ‘s milk as a result of it ‘s extra simply digestible, a examine within the Journal of Dairy Science discovered that capricorn milk can improve the absorption of anemia-fighting iron and collagen-forming copper, providing you with one other trigger to pour this selection over a cup of granola .
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5

Lifeway BioKefir, Vanilla

Lifeway biokefir vanilla

per bottle (3.5 oz)

: 60 energy, 0 gram adipose tissue, 50 magnesium sodium, 11 gram carbs ( 2 gravitational fixed fiber, 9 g boodle ), 5 g protein, 15 % DV calcium
not craving an stallion glass of kefir ? This moveable, 3.5-ounce shoot is full of doubly the quantity of probiotic activeness than Lifeway ‘s common kefir—50 billion items to be actual—in accession to 2 grams of satiating fiber coming from natural inulin and is sweetened with a contact of cane sugar. Chug this cream on-the-go or retailer it within the breakroom electrical fridge to beat midday ring cravings .
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6

Wallaby Natural Lowfat Aussie Kefir, Plain

Wallaby plain organic aussie kefir

per 1 cup

: 90 energy, 2.5 g adipose tissue ( 1.5 deoxyguanosine monophosphate saturated fats ), 150 magnesium sodium, 10 g carbs ( 0 guanine fiber, 7 gram sugar ), 8 g protein ; 30 % DV calcium
Wallaby ‘s Australian-style tubs are crafted in modest batches with natural milk, which lends the civilized beverage a creamy texture with out in addition to a lot prostitute. Pair this Aussie sip with slit nectarines, a handful of walnuts, and banana chunks for a stability breakfast .
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7

Lifeway Protein Kefir, Combined Berry

Lifeway protein kefir mixed berry

per 1 cup

: 160 energy, 0 deoxyguanosine monophosphate fatty, 125 magnesium sodium, 20 gigabyte carbs ( 0 gigabyte fiber, 20 guanine sugar ), 20 deoxyguanosine monophosphate protein ; 30 % DV calcium
For those who ‘re searching for high-protein kefir, look no far. Wrap up your train with a cup of Lifeway ‘s nonfat, Protein kefir with a 1:1 carb-to-protein proportion. It ‘s brimming with 12 probiotic cultures ampere nicely as a powerful 20 grams of protein to assist construct and preserve impregnable muscular tissues. Because of the increased boodle content material, we suggest saving this drink for energetic effort periods .
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8

Evolve Plain Kefir

Evolve plain probiotic smoothie lowfat kefir

per 1 cup

: 110 energy, 2.5 gram adipose tissue ( 1.5 deoxyguanosine monophosphate saturated fats ), 160 milligram sodium, 14 gram carbs ( 0 gravitational fixed roughage, 12 g sugar ), 11 gravitational fixed protein ; 40 % DV calcium
Evolve ‘s creamy kefir is crafted with 11 know and energetic cultures that work to maintain your peel clear and your catgut common. It ‘s made with simply 4 healthful substances along with probiotics : cultured grade A low-fat milk, non-fat milk, and nutritional vitamins A and D3, american samoa nicely as tops our record with a sock 40 proportion of your informal worth of bone-building calcium .

9

Lifeway Perfect12 Kefir, Key Lime Pie

Lifeway perfect12 key lime pie kefir

per 1 cup

: 110 energy, 2 gigabyte fatten ( 1.5 deoxyguanosine monophosphate saturated fats ), 125 milligram sodium, 12 gram carbs ( 0 gigabyte character, 12 deoxyguanosine monophosphate sugar ), 11 g protein ; 30 % DV calcium
With this lemony but sugared drink, you possibly can have your cake—er, pie—and eat it in addition to. Lifeway injects its probiotic mix with pure key birdlime flavors and zero-calorie stevia for a comforting taste with out add sugars.

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