Is Kefir the Tangy Solution to Lactose Intolerance?

For those who love dairy but find it doesn’t love them back, there’s promising news. A study published in the Journal of the American Dietetic Association explored whether kefir, a fermented milk beverage, could aid adults struggling with lactose maldigestion.

The Study at a Glance

Conducted by researchers Steven R. Hertzler and Shannon M. Clancy at The Ohio State University, the study involved 15 adults diagnosed with lactose maldigestion.

Participants consumed various dairy products, including plain and flavored kefir, plain and flavored yogurt, and 2% reduced-fat milk, each containing 20 grams of lactose. After an overnight fast, their breath hydrogen levels—a marker for lactose digestion—and symptoms like flatulence, abdominal pain, and diarrhea were monitored hourly for eight hours post-consumption.

Key Findings

The results were enlightening. Breath hydrogen levels were significantly higher after consuming milk compared to kefir and yogurt, indicating poorer lactose digestion. Specifically, plain kefir and yogurt resulted in lower hydrogen production, suggesting better lactose breakdown. Additionally, participants reported reduced severity of flatulence by 54% to 71% after consuming kefir and yogurt compared to milk. Notably, abdominal pain and diarrhea were negligible across all treatments.

Why Kefir Works

Kefir’s potential benefits stem from its rich probiotic content. Unlike yogurt, which typically contains 2-3 bacterial strains, kefir boasts a diverse array of bacteria and yeasts, some of which produce lactase, the enzyme responsible for breaking down lactose. This microbial diversity not only aids in lactose digestion but also contributes to overall gut health.

Beyond Lactose Digestion

While this study focused on lactose maldigestion, kefir’s benefits may extend further. Its probiotic profile has been associated with improved gut microbiota diversity, which plays a role in various aspects of health, including immune function and inflammation regulation. However, more research is needed to fully understand these potential benefits.

Incorporating Kefir into Your Diet

For those interested in trying kefir, it’s widely available in supermarkets, often in plain or flavored varieties. It’s versatile—enjoy it on its own, in smoothies, or as a base for salad dressings. However, it’s essential to note that while kefir may help with lactose digestion, individual responses can vary. Consulting with a healthcare professional before making significant dietary changes is always advisable.

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