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Kirsten Jackson Consultant BSc Hons PG Cert RD

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Will Kefir Help IBS?

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 10 Comments

kefir

Kefir is rapidly becoming the new latest craze. With claims of prevention against various different conditions, does this fermented drink bring new hope for Irritable Bowel Syndrome sufferers?

Table of Contents

  • What is Kefir?
  • What Does Science Say?
  • Is Kefir Better Than Other Probiotics?
  • Where Can I Buy Kefir?
  • The Bottom Line

What is Kefir?

Kefir is a fermented milk drink which originates from the Caucasus Mountains near the Black Sea and has been used for hundreds of years (2).

Kefir was originally used as a way of preserving fresh milk, but due to its very high numbers of good bacteria, Kefir is now a known probiotic. It is claimed to prevent and manage many digestive health problems such as inflammatory bowel disease, diarrhoea and irritable bowel syndrome.

Kefir can be bought in shops ready made and flavoured or you can make it at home by adding Kefir grains to milk. There are also several recipes available which now use Kefir in baked products, although the baking process is likely to kill any good bacteria off.

What Does Science Say?

Use of probiotics in general for IBS has been shown to have some, limited benefit (1). What seems to be emerging is that each strain of bacteria is very specific to helping a certain symptom. So simply trialling one type of probiotic randomly may not be of any benefit.

One of the problems with probiotics is that the good bacteria they contain needs to survive in your gut long enough to have a beneficial effect. But, your gut is filled with acids, enzymes and bile which are designed to break things down. Unfortunately, this often means that the amounts of bacteria which actually survive in your gut are in too small numbers to have a beneficial affect (3).

When looking at Kefir specifically, there seems to be no scientific research looking at its use in IBS. There is, however, some suggestion that Kefir could improve gut bacteria which may in tern help with digestive health in general (2 , 4).

There has also been some suggestion that Kefir may help those with lactose intolerance. In One small study, kefir containing 20g of lactose was given to participants with lactose intolerance. It appeared that despite having had the same amount of lactose as in the milk, the participants had less of a reaction (6). However, this is was a small study and there is a chance that placebo may have played a role.

The other problem with a lot of the research we have right now is that it is often carried out in animals or in vitro, rather than in human beings (4). Although gut bacteria can play a role in IBS, there are also many other factors which need to be accounted for, so any results seen in these studies is unlikely to have the exact same affect in a human.

Is Kefir Better Than Other Probiotics?

The benefit of Kefir is that it contains much higher doses of probiotics than the usual store bought products, in theory this means that more bacteria will survive having a bigger impact on gut health. Not only this, but Kefir contains a huge variety of bacteria – around 30 different strains, thus potentially limiting the issue of not getting the correct bacteria for your symptoms.

Not only is Kefir good from a bacterial point of view, a glass would also contribute to your daily calcium, protein and vitamin B12 needs.

When made from scratch, it is also a lot cheaper than other products as Kefir grains can be used over and over.

Where Can I Buy Kefir?

Kefir can be purchased in most large supermarkets, but it is better to make your own, as when made traditionally it contains higher amounts of yeast which is good for your gut (3). Kefir grains can be purchased online or in health food shops.

 

The Bottom Line

Despite having no solid evidence behind it yet, Kefir should in theory be useful to those with digestive health problems, where gut bacteria has a role – IBS being one of them. Kefir has no reported side effects and so any potential benefit outweighs its risks.

The sensible approach to see if Kefir is right for you would be to try it for 4 weeks to see if you notice any benefit. If you experience no symptom improvements, then you haven’t lost anything (5).

Just be wary not to try Kefir when changing your diet in other ways as if your symptoms change then you will be unable to pin-point the cause.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Supplements Tagged With: fermented foods

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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Reader Interactions

Comments

  1. Janet myers,Crothers says

    at

    I have had a lot of problems with INS. Sometimes walking starts it up. Will it hurt to take Align and Kefir?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Janet! There is no proof that Kefir works at all. But there equally shouldn’t be any negative impact so go ahead and try it 🙂

      Reply
  2. Nkazimulo Mazibuko says

    at

    I am trying out goat milk kefir for the first time. I’m very nervous as I’ve had bad experience before with cow milk kefir. I have IBS

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi! What sort of reaction? They both contain lactose

      Reply
  3. Emma says

    at

    So would you not recommend following a fodmap diet while trying kefir? Thank you

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      You can have both at the same time. Kefir is low FODMAP at only 1 tablespoon though.

      Reply
  4. Wanda Fay Sparkes says

    at

    Just make sure you start with small amounts and increase to a cup. A friend of mine who is frequently on antibiotics got bloody diahrea from it, but i have never had such a thing. It really keeps you going smoothly though.I make a fruit smoothie with homemade kefir and add truvia to sweeten – never sugar. The sweetened store kefir is ruined by the sugar.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Wanda – fruit contains sugar 🙂 Kefir has sugar added to it as the bacteria needs something to eat.

      Reply
  5. Gwenda Harvey says

    at

    Hi Kirsten,
    I am desperate to get help re my pelvic radiation disease. I had anal cancer in 2011 and had a colostomy during treatment which was eventually reversed. Since then have had constant rapid transit of food every day so I can go 10 or more times a day. I have diarrhoea quite often with cramping pains in my stomach. I feel so depressed with this life, I am a prisoner in my own home due to my bowels. I frequently have facal incontnence and staining. I was due to see a gastroenterologist on the 15th May but it is cancelled due to covid 19. Ii can see no future for me. must tell you was 80 on 13th March. I don’t loo it, but feel ill with this body. I am young at heart but this ruins anything Ii want to do.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Gwenda,

      I am so sorry to hear this, what a journey you have been on!

      I would love to help you to resolve this issue. Please do have a look at my 1:1 VIP service which would be ideal for this situation.

      Best Wishes

      Kirsten

      Reply

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😩What other methods have you tried? SAVE THIS P 😩What other methods have you tried? SAVE THIS POST!​​​​​​​​​

😭Diarrhoea can be distressing and often embarrassing, especially when you don't know when it will strike! The thought of leaving the house might terrify you, but you want to get on with your day-to-day life... does this sound like you?

😤Tired of feeling this way? I recommend some of the tips provided in this post that we use in the Take Control Programme. For example, try to fit some gentle movement into your routine, such as walking, yoga, jogging, or anything you enjoy! By making these small changes, you'll be able to tackle your day without the fear of your IBS-D ruining your plans!

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HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇ HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇️​​​​​​​​​
😔Bloating is a common symptom of IBS that can really affect an individual's self-esteem. I have seen it time and time again in clinics where my clients don't want to leave the house for fear of bloating. It can ruin your whole day and make you feel downright rubbish!

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🤷‍♀️IBS is such a frustrating condition it can take a lot to mentally process. Why you? What did you do to deserve to get a condition that no one understands, that impacts your whole life and for which there is no cure?

🙋‍♀️I often hear awful client stories about how when they finally pluck up the courage to reach out for help, they are dismissed. This could be opening up to a friend about trialling the low FODMAP diet or perhaps seeking medical help from a doctor. Again frustration, anger and hurt can build.

🤓Whilst you have SO much to be angry about (yes, even in a world where others have it worse, it is ok to be angry about your own situation), you need a support network. 1 in 5 people have IBS, so my suggestion is this (if you can build that courage back up) try to be open about having IBS because you will be surprised about how many other people around you also have the condition! Talking to other people who have it = immediate understanding.

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🙏 Are your symptoms worse during your period? S 🙏 Are your symptoms worse during your period? SHARE THIS POST.

🤷‍♀️Do you know that more women are diagnosed with IBS than men? We don't know 100% why, but my guessing is this cycle has something to do with it!

🙋‍♀️In the week before your period, your progesterone and testosterone levels drop, causing your gut to become more sensitive. Your behaviour also changes. Research has shown that our portion sizes tend to be larger at this time, AND to top it off, your mood will be lower. All these things will impact your IBS.

😅 You may wish to curl into a ball, but this will only worsen the situation. So here are some easy-to-implement tips;
1. Balance your portions of food.
2. Move daily (even a gentle walk or stretching for 30 mins).
3. Prioritise sleep.
4. Try meditation.

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😭 Many of my clients find that Ramadan worsens their constipation which means they feel uncomfortable instead of feeling like they can embrace the holy month.

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🙋‍♀️At the start of the Take Control Programme, I talk through the importance of testing. The reason is that IBS symptoms could also be symptoms of numerous other conditions such as IBD, coeliac disease and even cancer. So best to get tested!​​​​​​​​
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🤓The tests above are recommended tests from NICE guidelines (the gold standard in the UK). You will also need testing for an inflammatory marker known as CRP. Your doctor may wish to do additional testing if you are showing symptoms or potential increased risk of other conditions, but these are not standard and not always required.​​​​​​​​
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🤓On the right-hand side, you have tests which are NOT required. The first one is mapping or testing your gut microbiome. Regardless of how accurate this is, it is pointless. This is because we don't yet know what a normal gut microbiome looks like, so what are you going to do with those results? It is a waste of $.​​​​​​​​
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🤓The next test is for food intolerances - VERY inaccurate! The only way to accurately diagnose a food intolerance is through elimination and reintroduction.​​​​​​​​
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🌙 Ramadan Kareem to all my Muslim followers, fr 🌙 Ramadan Kareem to all my Muslim followers, friends and colleagues.

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🤷‍♀️Anyone else feels like IBS zaps their energy?​​​​​​​​
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🙋‍♀️When I ask people what their main IBS symptoms are, yes they say diarrhoea/constipation, bloating BUT also fatigue. It is crazy how your digestion can make you feel like you are in this big cloud and only have enough energy to do the minimum each day. The problem is that you were not put on this planet to just do the minimum in life, and knowing this will make you feel sad and helpless. The good news is that when your digestion is actually functioning well, you will feel like the light has been turned on inside your brain.​​​​​​​​
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😫 It can be so stressful when IBS strikes at work! The fear of a flare-up, the embarrassment of sharing a toilet, and fatigue can all can stop you from feeling comfortable and confident at work.​​​​​​​​
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🙋‍♀️ It doesn't have to be like this! Why don’t you try adopting some of the examples above which can help alleviate some of your symptoms! 🙌​​​​​​​​
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🎉 🎉 Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😫 Your day may not go to plan when you have IBS - you could spend ages on the toilet, unsure what clothes to wear due to the bloat, and be in so much pain that you have to cancel your plans with your friends and family!​​​​​​​​
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🙇‍♀️ Tired of constantly cancelling your plans? Why not use the low FODMAP diet to identify your triggers so you can predict your symptoms? Therefore, your life will not revolve around cancelling plans at the last minute!​​​​​​​​
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🎉 🎉 Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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CAN YOU RELATE? ​​​​​​​​​​​​​​​​​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with “I’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​
🤔 But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❤️​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
💩💩 Check out my new gut health advice in the 💩💩 Check out my new gut health advice in the @guardian

Link in stories 😊
CAN YOU RELATE? Comment below👇 ​​​​​​​​
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😭 Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.​​​​​​​​
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone ❤️​​​​​​​​
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🎉 Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Post credits to @the_migraine_life​​​​​​​​
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💩💩 30% of people in this study who were diag 💩💩 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

🤓 Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

➡️ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor 🙏.

📚 DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below ⬇️ ​​​​​​​​​
🤔 Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

🙋‍♀️ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

🩸ALWAYS mention any unusual period-related symptoms to your doctor!

#endometriosis #endometriosisawareness #endometriosisawarenessmonth #ibsawareness #pain #menstrual #menstrualcycle #periods #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutmicrobes #gutscience #dietitian
😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Do you suffer from bloating? ❤️ SAVE THIS CHEC Do you suffer from bloating? ❤️ SAVE THIS CHECKLIST ​​​​​​​​​
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear 😫

💨 Wouldn’t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief 😮‍💨

🎉 Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.​​​​​​​​

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Can you add any more? Comment below!👇👇​​ Can you add any more? Comment below!👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😥 IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.​​​​​​​​​​​​​​​​​​​​​​​​
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😊 Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! ​​​​​​​​Sleep, movement and mental health optimisation are just as important!​​​​​​​​ This this can help you achieve that ultimate symptom relieve! ​​​​​​​​​​​​​​​​
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👏👏Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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#loveyourgut #loveyourgutweek2022 ibsdiet diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #tipsforgoodguthealth #guthealth #guthealthtips
💩 What movement are you planning today? Comment 💩 What movement are you planning today? Comment below👇

➡️ Did you know that regular movement has been proven by research to improve IBS symptoms?

➡️ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

💩 Movement should be daily and can be anything from an HIIT class to simple stretches.

➡️➡️➡️ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
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