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Here are answers to some of the questions we often receive about drinking kefir.
1. How much kefir can I drink each day?
Our suggested serving for adults is around 200–250 mL a day. For a meal-replacement serving, our suggestion is up to 500 mL. You can drink it on its own or blend it with nuts and fruit for a more filling smoothie.
Daily serving suggestions
| Age group | Daily amount |
|---|---|
| Ages 1–5 | 50–100 mL |
| Ages 6–18 | 50–150 mL |
| Adults | 200–250 mL |
| Older adults | 200–250 mL |
2. How long does it take to notice a difference?
Kefir is not a medicine, and people’s experiences vary. Kefir provides nutrients and can support digestion and the gut microbiota. We suggest regular use over time: more than 200 mL a day for at least 2–4 weeks. Read more in 10 things you need to know about kefir.
3. Can kefir cause side effects?
Some people may experience bloating, especially when first trying kefir. Individual sensitivity and the balance of gut bacteria may play a role. Bloating may improve after a few days of continued use. Kefir is not a medicine. Consult your doctor or dietitian before drinking it.
4. How long should I keep drinking kefir?
People often notice a difference after drinking more than 200 mL daily for around 2–3 weeks. Probiotics take time to work: some people may initially have more gas, followed by more regular bowel movements.
5. Is kefir better than yogurt?
Kefir and yogurt differ in their probiotic content. Our food test report shows the measured lactic acid bacteria count for our milk kefir. Kefir may be a useful choice if you are interested in supporting your digestion and bowel regularity.
6. Why drink kefir in the morning?
A morning serving can support:
- Supporting digestion and digestive function.
- Stimulating the appetite for breakfast.
- Supporting metabolism.
- Providing nutrients such as calcium, as well as probiotics.
- Supporting energy for the day ahead.
7. Why drink kefir before bed?
Reasons to choose an evening serving include:
- Supporting the gut microbiota during the overnight break from eating.
- Helping with bowel movements the next morning.
- Possible support for sleep and relaxation. See a study indexed in PubMed. That study concerns postmenopausal women; it does not establish the same result for everyone.
- A rich, creamy drink can be a satisfying option when you feel like a late-night snack and are adjusting your eating habits.
- Providing calcium and B vitamins.
For further reading, see Dr. Berg’s YouTube video and the following books. The book titles below are translated from their Chinese editions for reference:
- Kefir: A Gift from the Gods — Lin Ching-wen.
- Natural Fermentation Workshop — Gianaclis Caldwell.
- Fermentation Culture: How Ancient Fermented Foods Feed the Human Microbiome — Katherine Courage.
Referenced YouTube video by Dr. Berg: “Drink half a cup before bed and sleep like a baby.”
