:max_bytes(150000):strip_icc()/VWH-Kefir-vs-Kombucha-template-d9e2ad0b53e044749d7eb8d718b15ea4.jpg?w=780&resize=780,470&ssl=1 "Which probiotic drink is best for your gut?")
Key takeaways
- Kefir, a milk-based beverage, contains probiotics, antioxidants and nutrients that support gut health.
- Kombucha, a tea-based probiotic, provides antioxidants and compounds that may reduce intestinal inflammation.
- Both are generally safe, although kefir may not be suitable for people with lactose intolerance or allergies to milk.
Kefir is a fermented dairy drink while kombucha is a fermented tea drink. Despite their different ingredients, both drinks contain probiotics and other nutrients that may be good for your gut.
Kefir vs Kombucha: Which is Better for Your Gut?
Conclusion: Both drinks support gut health, but neither is proven superior. Personal preference often determines the best choice.
| Breakdown of Kefir vs. Kombucha for Gut Health | ||
|---|---|---|
| Kefir | Kombucha | |
| Probiotics | Lactic acid bacteria, yeast | Acetic acid bacteria, yeast |
| Antioxidants | Phenols, carotenoids, flavonoids | Polyphenols, flavonoids |
| Nutrients | Protein, amino acids, calcium, B vitamins, magnesium, potassium, iron, zinc, copper | Potassium, calcium, copper, iron, manganese, zinc, amino acids, organic acids |
| Startup Culture | Kefir grains | Symbiotic culture of bacteria and yeast (SCOBY) |
| Effects on gut health | May improve intestinal permeability and reduce inflammation, promotes short-chain fatty acid (SCFA) production and bowel regularity. | May reduce intestinal inflammation, balance the gut microbiome, facilitate bowel movements and improve nutrient absorption. |
Kefir vs Kombucha: Their Nutrition Compared
Although kefir and kombucha contain many similar nutrients and bioactive compounds, the two drinks are nutritionally distinct. For example, kefir is high in protein and calcium, while kombucha is not.
| Nutrition and Flavor Comparison Between Kefir and Kombucha | ||
|---|---|---|
| 8 ounces of kefir | 8 ounces of Kombucha | |
| Calories | 127 | 40 |
| Carbohydrates | 18 grams (g) | 9.8g |
| Total fat | 2.3g | 0.02g |
| Protein | 8.8g | 0.2g |
| Calcium | 303 milligrams (mg) | 0mg |
| Magnesium | 29mg | 0mg |
| Potassium | 388 mg | 9.9 mg |
| Sodium | 93mg | 5 mg |
| Copper | 0.02mg | 0.01 mg |
| Iron | 0.1mg | 0.02mg |
| Flavor | Sour, slightly sweet | Sweet but slightly sour |
Note: Nutrient content varies depending on brand and preparation method. Some kombuchas have added minerals, and kefirs can be made with sugar water instead of milk.
Kefir vs Kombucha: what you need to know before drinking them
Kefir and kombucha are generally considered safe to consume, but there are some precautions you should take when drinking them.
- Kefir contains lactose and milk proteins—avoid in case of intolerance or allergy.
- Sugar content in both drinks, it can affect blood sugar levels; If you have diabetes, it is essential to closely monitor your blood sugar levels.
- People with weakened immune systems should consult a healthcare professional before consuming live probiotic drinks.
- Drug interactions are possible, particularly for immunosuppressants.
- Digestive adjustment: Start small. 1 to 3 cups of kefir or 4 oz of kombucha per day are generally safe for adults. Avoid kombucha in children due to the potential alcohol content.
Be sure to consult a healthcare professional to determine if kefir and kombucha are right for you.
Quick Tips for Choosing Between Kefir and Kombucha
- Do you prefer dairy products and proteins? Kefir might be best.
- Do you like tea and cutting calories? Kombucha could be your choice.
- Aim: Both drinks are rich in probiotics: choose the one you like to consume regularly.
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