Is Kefir Good for Constipation? (Expert Answer)

Short Answer: Kefir is good for constipation. Because it has probiotics, protein, and calcium and they can improve your gut health, soften your stools, and regulate your muscle contractions.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stools or does so infrequently.

This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, and diverticular disease.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid low-fiber foods like cheese, meat, and processed foods.

Now, kefir is a fermented milk drink that is made by adding kefir grains to milk and allowing it to ferment.

The grains contain bacteria and yeast that produce probiotics and other beneficial substances.

People usually drink kefir plain or flavored, or use it in smoothies, soups, or sauces.

Kefir is good for constipation because it contains probiotics, protein, and calcium.

One cup of plain kefir can give you about 10 grams of protein, 30% of your daily calcium needs, and a variety of probiotics.

Probiotics can improve your gut health and soften your stools.

They can also help prevent or treat diarrhea, irritable bowel syndrome, inflammatory bowel disease, and other digestive disorders.

Protein can help build and repair your muscles, including those in your digestive tract.

It can also help you feel full and prevent overeating, which can worsen constipation.

Calcium can help strengthen your bones and teeth, as well as regulate your muscle contractions, including those in your colon.

It can also help prevent or treat osteoporosis, which is a common complication of chronic constipation.

Furthermore, kefir is a dairy product and dairy products are good for constipation.

Because, they contain lactose, which is a natural laxative that can stimulate your bowel movements.

However, some people may be lactose intolerant and experience bloating, gas, or diarrhea after consuming dairy products.

In that case, they may benefit from kefir, as the fermentation process reduces the lactose content and makes it easier to digest.

You can drink one to two cups of kefir per day safely.

More than that can cause side effects such as stomach upset, nausea, or allergic reactions.

Also, you shouldn’t drink kefir if you have a weakened immune system, such as from HIV/AIDS, cancer, or organ transplant, to prevent infections from the bacteria or yeast in kefir.

Because, they may overgrow in your gut and cause harm.

You can buy fresh kefir in your local grocery store or health food store, or order it online.

Always choose organic, grass-fed, and unsweetened kefir.

Because, it has more nutrients, less additives, and less sugar.

You can store it in the refrigerator for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their bowel movements and overall well-being, and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment