What Is Kefir, and Why Are So Many People Swapping It for Yogurt?

It’s tangy, fizzy, probiotic-rich, and quietly dominating breakfast bowls and blender bottles—here’s why kefir might be your gut’s new best friend

For years, yogurt reigned supreme in the fermented dairy kingdom. But lately, kefir (pronounced kee-fur) has been stealing the crown—and for good reason. This ancient, lightly carbonated milk drink is popping up in smoothies, salad dressings, overnight oats, and even cocktail recipes.

But what exactly is kefir? Is it just drinkable yogurt in a fancy bottle, or something entirely different?

Spoiler: it’s different. And depending on your microbiome, it might be exactly what your gut has been craving.

What Is Kefir, Exactly?

Kefir is a fermented milk drink made by inoculating cow, goat, or sheep milk with kefir “grains”—not actual grains, but small cauliflower-like clumps of yeast and lactic acid bacteria.

Unlike yogurt, which is fermented using a few strains of bacteria, kefir is a complex symbiotic culture that can contain 30–50 strains of beneficial microbes. These include probiotics like Lactobacillus kefiranofaciens, Lactococcus lactis, and multiple types of beneficial yeasts—which give kefir its signature fizz.

According to Harvard’s School of Public Health, this makes kefir more probiotic-dense than most commercial yogurts—and potentially more beneficial for your digestive system.

How Is Kefir Different from Yogurt?

While both kefir and yogurt are cultured dairy products, they differ in:

• Texture: Kefir is pourable and slightly fizzy, while yogurt is spoon-thick and creamy.

• Fermentation: Yogurt uses thermophilic bacteria at higher temps; kefir ferments at room temperature with both bacteria and yeast.

• Probiotic Content: Kefir typically contains more diverse microbes, including yeast strains not found in yogurt.

• Lactose Content: Kefir is lower in lactose and often easier to digest for people with mild lactose intolerance.

A comparison by Cleveland Clinic notes that kefir may be gentler on the gut, making it a smart option for people with IBS, bloating, or post-antibiotic recovery.

Health Benefits of Kefir (According to Science)

Kefir is more than trendy—it’s clinically impressive. Research published in the journal Frontiers in Microbiology shows kefir may help:

• Restore gut microbiota after antibiotic use

• Reduce inflammation and oxidative stress

• Support immune function via probiotic activity

• Improve lactose digestion through its live cultures

• Lower cholesterol and blood pressure, according to small human trials

Some studies even suggest kefir’s bioactive peptides may offer antimicrobial and anti-tumor properties, though more research is needed.

And unlike many yogurts, plain kefir is usually free from added sugar, making it a cleaner choice for blood sugar management.

What Does It Taste Like?

Kefir has a slightly tangy, tart flavor, similar to plain yogurt, but with a bit more zing and a delicate fizz. The flavor can vary based on how long it’s fermented and whether it’s made from cow, goat, or sheep milk.

You can find flavored kefirs in stores—like strawberry, blueberry, or mango—but plain kefir is your best bet for avoiding added sugar. You can always blend it into smoothies, add vanilla and cinnamon, or swirl in a spoonful of jam.

Is Non-Dairy Kefir a Thing?

Yes! You can make kefir using:

• Coconut milk

• Oat milk

• Cashew milk

• Sweetened nut milks (like almond)

However, non-dairy milks lack the proteins and sugars needed to fully feed kefir grains, so they must be refreshed in dairy milk between batches—or fed with added sugar or dates. Cultures for Health provides detailed instructions for successful plant-based kefir fermentation.

There’s also water kefir, a totally dairy-free version made from sugar water and special grains. It's fruitier and fizzy like soda, but still loaded with good bugs.

How to Use Kefir in Everyday Life

• Drink it plain in the morning for gut support

• Blend into smoothies with banana, spinach, and berries

• Make overnight oats by soaking rolled oats in kefir overnight

• Use as salad dressing base with herbs, lemon, and olive oil

• Bake with it as a buttermilk substitute in muffins or pancakes

It’s incredibly versatile—and more forgiving than yogurt when it comes to high-heat recipes, thanks to its lower protein content.

Should You Make Your Own?

Many kefir lovers eventually switch to DIY kefir, which is cheaper, fresher, and more potent. You’ll need:

• Live kefir grains (not powdered starter)

• A glass jar

• Milk (dairy or non-dairy)

• A breathable cover and strainer

Ferment at room temperature for 24 hours, then strain and refrigerate. Sites like Kefirko and Cultures for Health offer full kits, tutorials, and even flavored culture blends.

Bottom Line: Kefir Is Yogurt’s Wild Cousin—and Your Gut Will Love It

Think of kefir as yogurt’s free-spirited, highly cultured cousin—more probiotics, more versatility, and a slightly rebellious fizz.

If you’re bored with the same old Greek yogurt, need gentler digestion support, or just want to explore the next frontier in fermented foods, it’s time to pour yourself a glass of kefir and raise a toast to your microbiome.