During the fermentation of milk that is used to create Kefir, the bacteria and yeast consume most of the lactose in the milk, resulting in the delicious taste, texture and health benefits that come with our Kefir products, leading to improved gut health. This means that Kefir is naturally lower in lactose, making it a great option for people who struggle to digest lactose.
To answer the question of “Is Kefir lactose free?”, whilst it’s not 100% lactose free so wouldn’t be suitable for people with a severe dairy allergy to drink Kefir, most people with lactose intolerance or an intolerance to dairy can drink Kefir.
How can Kefir help to support people with lactose intolerance?
Kefir is one of the most gut-friendly foods that we can consume, as it contains billions of live cultures that provide our gut with what it needs to thrive, as well as being one of the best protein sources for gut health. By regularly consuming Kefir, it improves our gut health, and can help to reduce general symptoms of lactose intolerance, including:
Bloating and gas: a common symptom of lactose intolerance, Kefir helps to provide balance in the gut microbiome, to support healthy digestion and reduce bloating. The healthy bacteria in Kefir can help to improve lactose digestion and therefore reduce lactose related bloating.
Gut inflammation: symptoms including stomach pain, feeling tired and irregular bowel movements can be the result of gut inflammation. The live cultures in Kefir can help to create a more stable environment in the gut microbiome, to support a reduction of inflammation.
Diarrhoea: imbalances in the gut sparked by an intolerance to lactose can result in diarrhoea, and Kefir can help to restore the balance of gut flora to improve stool consistency.
Drinking Kefir can also support all areas of our health and wellbeing, including our mood, immune system and weight management.
How to incorporate Kefir into your diet if you’re lactose intolerant
If you’re lactose intolerant and are wanting to introduce Kefir to your diet, we’d recommend starting with a small amount each day and building up from there, towards the recommended 250g of Kefir yogurt or 250ml of Kefir drinks as a daily serving. Seek advice from a doctor before consuming Kefir if you’ve been diagnosed with lactose intolerance.
Our bodies can react to any new foods or drinks that we consume, and the same is the case with foods that are rich in probiotics, as our gut may simply not be used to it. However, this doesn’t mean it won’t be beneficial for you and your gut more long term. Monitor how you feel and any changes in your digestive symptoms once you start drinking Kefir if you are lactose intolerant.
FAQs about lactose intolerance and Kefir
Get the answers to some of the most frequently asked questions about lactose intolerance and Kefir!
Can you drink Kefir if you are lactose intolerant?
Yes, you can drink Kefir if you are lactose intolerant, as the fermentation process consumes almost all of the lactose. You should introduce to your diet gradually, working your way up to the recommended 250g or 250ml of Kefir daily. We would recommend seeking advice from a doctor before you start consuming Kefir for people with diagnosed lactose intolerance. Take a look at our Kefir recipes for inspiration!
Is Kefir dairy free?
Kefir isn’t dairy free, however for people who have an intolerance to dairy, typically it’s the lactose within the dairy product that causes the issues, rather than the dairy product itself. As a result of the fermentation process that is used to create Kefir,
So, whilst Kefir isn’t suitable for people who have a severe allergy to dairy, for people who are lactose intolerant, the bacteria and yeast in the Kefir grains consume the majority of the lactose. The low lactose, combined with the healthy gut bacteria that help to restore balance in the microbiome, means that Kefir can be really beneficial for people who struggle with lactose intolerance.
Is there research to show that Kefir is suitable for people who are lactose intolerant?
Yes, multiple studies have explored the question of whether you can drink Kefir if you are lactose intolerant and whether it would be beneficial. A 2003 study by Hertzler and Clancy conducted a study to determine whether Kefir improves lactose digestion and tolerance in adults who struggle with lactose maldigestion. The study found that Kefir did improve lactose digestion and tolerance in the subjects.
Another 2023 study by Dahiya and Nigam concluded that Kefir can be consumed by lactose intolerant people as a natural live functional food enriched with therapeutic properties and dietary benefits.
What causes lactose intolerance?
Lactose intolerance is largely caused by a deficiency in the enzyme lactase in the small intestine, which is responsible for breaking down lactose. So, without enough lactase, lactose can’t be digested properly, which then causes digestive issues, including cramps, bloating, gas and diarrhoea. As Kefir only contains a very small amount of lactose, it can be consumed by people who are lactose intolerant, so they can benefit from the healthy bacteria.
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Lactose Intolerance and Kefir: Is Kefir Lactose Free? | Biotiful
