Most people don’t spend much time thinking about their bowel movements — until constipation hits and it’s all they can think about. Constipation is uncomfortable and can lead to other health issues, so it’s natural to look for ways to ease it.
Some people use over-the-counter meds, while others try natural options like kefir. Kefir is a fermented milk drink that may help with constipation, but how well does it work, and can you have too much? Read on to learn more.
Photo credit: Svorad, CC BY-SA 4.0, via Wikimedia Commons
What is kefir and where does it come from?
Kefir comes from the Caucasus Mountains and has been popular there for a long time. It’s made by adding kefir grains — a mix of yeast and bacteria — to milk from cows, goats, or sheep. The milk ferments for up to 24 hours, then the grains are strained out. You can buy kefir in many grocery stores or make it at home.
What are the benefits of drinking kefir?
Kefir is full of probiotics — the “good” bacteria that help your gut and digestion. These probiotics can support your immune system and may reduce inflammation. Kefir also provides protein, calcium, and B vitamins. Besides helping with constipation, it can help people with lactose intolerance and might have potential benefits for allergies and some diseases, though more research is needed.
Can kefir really relieve constipation?
A few small studies suggest kefir can help with constipation, but larger studies are still needed.
– One study showed kefir-fermented milk helped prevent constipation in people with mental and physical disabilities. Many participants who increased kefir intake had less constipation; some got complete relief while others saw no change.
– A pilot study of 20 adults with chronic constipation reported that drinking 500 ml of kefir a day for four weeks improved stool frequency and consistency. Participants also reported more satisfaction with bowel movements and used fewer laxatives.
– Another study with children found that daily kefir for seven weeks improved stool frequency and consistency, and the group drinking modern kefir also showed significant increases in weight and height.
Overall, these results are promising, but we need bigger, more thorough studies to be sure.
How does kefir help with constipation?
Kefir’s probiotics help rebalance gut bacteria, which can improve digestion and bowel regularity. Its protein and calcium support overall gut function, and kefir may also reduce inflammation and boost immunity. If you have chronic constipation or other digestive issues, kefir could help, but check with your healthcare provider before changing your diet.
Is too much kefir bad for you?
There’s not a clear answer because research on high kefir intake is limited. Some people who drink a lot of kefir experience bloating, gas, or diarrhea. In some cases, an overload of probiotics might even cause or worsen constipation. To avoid side effects, start with a small amount and increase gradually, and talk to your healthcare provider about what’s right for you. Moderation and listening to your body are key.
Does water kefir help with constipation?
Water kefir is made with water, sugar, and a culture of yeast and bacteria. It produces probiotics like dairy kefir does. There isn’t strong scientific proof that water kefir relieves constipation, but some people say it helps their gut moving and reduces bloating. Its probiotics might also lower gut inflammation, which can help with bowel issues.
How much kefir should you drink to relieve constipation?
There’s no one-size-fits-all amount. A common recommendation is to start with 1–2 glasses per day and increase slowly if needed. Your ideal amount depends on your diet, health, and how your body reacts. Work with a healthcare professional to find the right amount for you and pay attention to how you feel.
Conclusion
Kefir may help ease constipation thanks to its probiotics and nutrients like protein and calcium, but more research is needed to confirm its effects and to understand the risks of drinking large amounts. If you have ongoing constipation or other digestive concerns, talk to your healthcare provider about whether kefir might be a good option. As with any food, use moderation and listen to your body.