Kefir and Cultured Yogurt
Kefir is a fermented dairy product that tastes like yogurt. It’s made by fermenting kefir grains with milk. It can help improve digestion and bone health.
In a 2003 study, kefir consumption helped improve lactose digestion [15] in 15 lactose intolerant people. In another study [16], consumption of 200 ml of milk every day for 6 weeks reduced markers of inflammation.
A study [17] examined the effects of kefir on 40 people with osteoporosis (weak, porous bones). After 6 months, the group given kefir had improved bone mineral density compared to the group not given kefir.
Kefir has a tart taste and is best taken plain.
Yogurt is arguably the most popular probiotic. It is typically produced by fermenting milk with lactic acid bacteria. While yogurts have a lot of benefits, not all yogurts are the same. It’s best to stick with active culture yogurts.
A review [18] of 14 studies showed that fermented dairy products like yogurt may help reduce blood pressure. Another study [19] linked probiotic yogurt intake to improve bone mineral density. Yogurt may also help you lose belly fat, according to this 2015 literature review [20] published in Nature.