Is kefir actually good for IBS? (complete guide)

Irritable Bowel Syndrome (IBS) is the most common digestive system disorder, with around one third of the UK experiencing symptoms!¹

If you suffer from IBS you will be familiar with the unpredictable bouts of abdominal pain, bloating, gas, and altered bowel habits. The unpredictability of symptoms can make it challenging for some people to engage in social activities, travel, or even enjoy a meal without worrying about potential flare-ups.

What is IBS? Irritable Bowel Syndrome (IBS) is the most common digestive system disorder, with around one third of the UK experiencing symptoms!

One solution many have turned to is kefir. If you’ve found yourself in this boat, then our guide will explain everything you need to know about the connection between kefir and IBS.

IBS’s Impact on mental health

IBS can also significantly impact mental health due to its chronic nature and the physical discomfort it causes. Those with IBS often experience anxiety and depression, as the unpredictability of symptoms can lead to social avoidance, as well as stress related to managing their condition.²

The worry about potential flare-ups can create a cycle of anxiety, which can then cause symptoms to worsen. Overall, the connection between gut health and mental health highlights the importance of a holistic approach to managing symptoms.

What causes IBS?

There are many factors that can contribute to IBS. These include abnormalities in gut motility, heightened sensitivity of the intestines, and disturbances in the gut-brain axis. Stress, hormonal changes, and food intolerances can also complicate IBS symptoms.

Many individuals with IBS report that their symptoms are triggered by specific food groups, leading to them reducing or cutting out some foods to help manage the condition. However, improving IBS symptoms often requires a broader approach.

How does Kefir help?

Kefir is a fermented milk drink that is full of live active cultures. Chuckling Goat Kefir contains 27 different strains of live and active cultures.

By supporting gut health at its roots, kefir provides that holistic approach needed for effectively managing IBS. This leads to improved overall digestive function, and a reduction in the frequency and intensity of any discomfort brought on by the condition.³

Image of man holding glass of Chuckling Goat Kefir.

Here, we break down the key ways in which kefir can help!

Probiotics – The diverse strains of probiotics in kefir work to restore the natural balance of your gut microbiome. Kefir can enhance the production of short-chain fatty acids, improve gut barrier function, and promote healthy intestinal motility.⁴
Inflammation – Boosting probiotics with kefir not only aids in digestion but also reduces inflammation, addressing one of the key contributors to IBS symptoms.⁵
Immune system – Another benefit of consuming kefir is the enhanced immune response of your gut.⁶ This helps to balance any underlying issues that may increase IBS symptoms.
Lactose digestion – The fermentation process involved in the production of kefir reduces the lactose content,⁷ making it a more digestible option if you are lactose intolerant This is a condition frequently associated with IBS.
Stress reduction – The gut-brain axis is the connection between your digestive system and your brain. A healthy gut microbiome can help reduce stress and anxiety. By supporting a balanced gut, kefir can help lower stress and anxiety levels.⁸ A 2023 Cardiff University study found that daily consumption of Chuckling Goat’s Kefir and Complete Prebiotic significantly improved emotional wellbeing, workplace satisfaction, and overall mental health in just six weeks. Read more here!

Collectively, these benefits make kefir an exceptional, natural product for managing the many areas and symptoms of IBS, allowing you to take back control of your gut health, and wellbeing.

How long does kefir take to work?

Incorporating kefir into your diet is a key step towards improving your gut health, but it’s important to remember that it’s not a quick fix. Rebalancing the gut microbiome takes time and consistent effort.⁹

It does differ from person to person. Some people will start to see results after a couple of days, and some will start to see results after a couple of months. Our typical recommendation is to take 3-4 courses back-to-back as a minimum before seeing results.

Integrating regular physical activity and stress-reduction techniques, such as walking, running, yoga, meditation, mindfulness, and mindful eating, can also help alleviate symptoms, whilst the kefir gets to work improving your gut microbiome!¹⁰¹¹ Check out Nutritionist Arabella’s article how addressing my mental health transformed my gut health.

Can kefir make IBS worse?

Kefir can potentially increase symptoms of IBS for some people during the initial stages of consumption. This can be caused by the high probiotic content, which can temporarily increase gut activity and gas production as the gut microbiome adjusts.

If you are struggling with significant gut dysbiosis, the introduction of the probiotics in kefir can overwhelm the digestive system. This can lead to bloating, cramping, or discomfort.

When drinking kefir to treat IBS, it’s important to gradually increase your kefir consumption and monitor your symptoms, allowing your gut to adapt over time. Start with 1 TBSP/day for one week, increase to 2 TBSP the second week, and so on until you reach the full recommended 170 ML dose.

Other steps to boost your gut health

Alongside the kefir, try incorporating more whole foods – such as fruits, vegetables, whole grains, and lean proteins – whilst reducing or eliminating processed foods. This will give your digestive health a big boost!

Increasing your fibre intake with our Complete Prebiotic will also significantly benefit the probiotics present in the kefir, as fibre serves as a fuel source for these beneficial bacteria, promoting their growth and activity.

A collagen supplement will further enhance gut health by helping to repair any damage to the gut lining, creating a more supportive environment for the probiotics to thrive.

Further support

For an in depth look at what’s going on in your gut, consider taking the Chuckling Goat Microbiome Test. The test will analyse how well your gut microbiome is functioning by examining seven key areas: bacterial diversity, prebiotics, probiotics, postbiotics, pathogens, mental wellness, and systemic wellness. This will enable you to use all the right tools to restore your gut health!

If you want to support your overall health and wellbeing, try our Complete Mushroom Blend. Packed with essential amino acids, enzymes, vitamins and minerals, and immunomodulating and cholesterol-fighting properties; these are a powerful addition!

Want to know where our kefir comes from?

You can also find out more about Chuckling Goat here!

Questions? Contact one of our Nutritional Therapists via live chat 8 am to 8 pm on weekdays for bespoke advice on gut wellness.

Is kefir actually good for IBS? (complete guide)

IBS’s Impact on mental health

What causes IBS?

How does Kefir help?

How long does kefir take to work?

Can kefir make IBS worse?

Other steps to boost your gut health

Further support

References

Questions? Talk to a Nutritional Therapist on live chat!

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