A Dairy With 3x More Probiotics Than Yogurt: This Superfood Strengthens Bones, Eases Stress, and Soothes the Gut

Yogurt makes smoothies creamy, but its density thickens your drink — so much so that it often won’t work with a straw. For a smoother smoothie, use kefir.

What is Kefir? Like yogurt, it’s a fermented milk. Unlike yogurt, it has a thin consistency. It also boasts three times more probiotics than yogurt — benefitting your gut health, immune system, and digestive tract — and is low in lactose, making it safe to drink if you’re sensitive to dairy. Its tangy flavor makes it an ideal swap for yogurt in your morning smoothie. Below are three key benefits of kefir, plus three kefir smoothie recipes to try.

Kefir Benefit #1: It Soothes an Upset Digestive Tract

Probiotic-rich foods like kefir help maintain the delicate balance of microbes in the gut, which could reduce digestive troubles. A 2020 review of studies found that consuming probiotics could decrease symptoms of gastroesophageal reflux disease (GERD) such as heartburn, nausea, and abdominal pain. Researchers associate this benefit with probiotics enhancing the body’s immune response by producing short-chain fatty acids like lactic acids.

Kefir Benefit #2: It Strengthens Bones

Kefir is high in calcium and vitamin K2, which help to keep bones strong and dense and protect bones against fracturing. How? A 2018 review of studies observed that vitamin K2 is critical for the formation of new bones and the prevention of bone degradation — effects that can significantly reduce the risk of fractures.

Kefir Benefit #3: It Facilitates Calm

Consuming kefir as part of a balanced diet can contribute to reduced anxiety, suggests a research published in the journal Molecular Psychiatry. The research involved a study wherein select study participants (the diet group) followed a defined eating plan for four weeks. The diet group ate gut-friendly foods like kefir, apples, and leeks during the experiment period. In contrast, the control group didn’t drastically change their eating habits. Researchers found that the diet group experienced short-term improvements in their stress responses, while the control group did not. One possible reason for this is a healthy balance of gut bacteria spurring the production of feel-good hormones including serotonin.

Cocoa Banana Blast-Off

Ingredients:

• 1 cup vanilla kefir
• 1 cup oat milk
• 3 tablespoons cocoa powder
• 1 frozen banana
• 1 tablespoon honey

Directions:

In blender, puree all ingredients until smooth. Pour into 2 glasses. If desired, garnish with chocolate shavings, mint sprig, and sliced almonds. Makes 2 servings.

Strawberries ’n’ Cream Dream

Ingredients:

• 1 cup strawberry kefir
• 1 cup frozen strawberries
• 1 cup unsweetened vanilla almond milk
• 1 tablespoon honey
• 1 teaspoon lemon juice

Directions:

In blender, puree all ingredients until smooth. Pour into 2 mason jars. If desired, garnish with fresh mint. Makes 2 servings.

Sweet Green Goddess

Ingredients:

• 2 cups baby spinach
• 1 cup low-fat mango kefir
• 1 cup unsweetened vanilla almond milk
• 1⁄2 cup frozen pineapple
• 1 ⁄ 2 cup frozen mango
• 1 tablespoon honey

Directions:

In blender, puree all ingredients until smooth. Pour into 2 glass mugs. Makes 2 servings.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This article originally appeared on our sister site, First for Women.