Kefir

Kefir is a fermented beverage traditionally made by adding kefir grains — a symbiotic culture of bacteria and yeasts — to milk, though water-based and coconut-based versions are also widely consumed. Research suggests that kefir's diverse probiotic profile may support digestive and gut health by promoting beneficial microbial diversity, and studies indicate it is often better tolerated than regular milk by individuals with lactose intolerance, as the fermentation process partially breaks down lactose. Emerging evidence also points to potential anti-inflammatory, antimicrobial, and immune-modulating properties, while some research has explored its role in supporting bone health due to its bioavailable calcium and vitamin K content. As a nutrient-dense, probiotic-rich food with a long history of traditional use, kefir continues to attract scientific interest across multiple areas of health.