Kefir improves digestion, strengthens the immune system, and is a source of protein and calcium. But, as with any product, even the most beneficial, moderation is important.
“For most healthy adults, the optimal norm is considered to be 200–400 ml of kefir per day,” said Igor Sokolskiy, a candidate of pharmaceutical sciences. “This is about 1-2 standard glasses.
However, this figure is not universal. The ideal amount depends on several factors.
The individual norm is influenced by:
- The state of the digestive system
If you have not consumed kefir regularly before or if you have a sensitive stomach, start with 100 ml (half a glass) per day. This will allow the intestinal microflora to gently adapt to the new probiotics.
In some gastrointestinal diseases during exacerbation, kefir may be contraindicated. Be sure to consult a doctor.
- To maintain health and digestion, 1 glass (200-250 ml) per day is an excellent preventive dose.
To restore microflora after antibiotics, the dose can be increased to 400-450 ml per day, after discussing it with a doctor.
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Age and individual characteristics of the body.
Adults: 200-400 ml. Children: kefir can be introduced into a child's diet from 8-9 months, starting with 20-30 ml per day. By the age of one, the norm can be increased to 200 ml. It is better to choose special children's kefir. Pregnant and breastfeeding women: it is important to monitor the body's reaction and choose kefir with low acidity.
Exceeding the individual norm can lead to:
discomfort in the gastrointestinal tract — too much probiotics can lead to an upset stomach;
exacerbation of chronic diseases — in cases of stomach problems (gastritis, ulcers), excess acidic kefir can worsen the condition;
individual intolerance — although kefir contains little lactose, it can cause a reaction in those allergic to milk protein or lactose intolerant.
When is the best time to drink kefir?
The ideal time is in the evening, 1-2 hours before bedtime. A glass of kefir will satisfy hunger, calm the nervous system, and aid in gentle morning bowel cleansing. It can also be consumed in the morning on an empty stomach or as a snack.
What kind of kefir is better to drink?
Look at the expiration date. The most beneficial is “live” kefir, with a shelf life of 5-10 days and containing at least 10⁷ CFU/g of lactic acid bacteria.
Fresh (1-2 days) — has a laxative effect, as it contains more lactic acid and probiotics.
“Old” (3 or more days) — has a binding effect because it contains higher levels of alcohol and carbon dioxide.
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