Kefir vs yoghurt: which is better for your gut?

Think all fermented dairy is the same? Your gut knows the difference…

Over the years, yoghurt has evolved, with various brands offering a variety of flavours and formulations, catering to diverse tastes and dietary needs. From plant-based alternatives to dessert-style yoghurts, there’s something for everyone. Yoghurt is generally regarded as a ‘healthy treat’ due to it’s combination of versatility and nutritional benefits.

Recently, kefir has surged in popularity as people seek more probiotic-rich foods to enhance their wellness.¹ Traditional kefir is a tangy, creamy drink made from fermented milk using live kefir grains – a culture of bacteria and yeasts that naturally ferment milk.

As more people begin to recognise the benefits of probiotics, many wonder which one is best for them.

What’s the difference?

While kefir and yoghurt share the basic fermented fundamentals, there are significant differences between the two. Let’s look at the unique characteristics of each probiotic food –

1. Microbial composition

Kefir and yoghurt have different microbial populations. Yoghurt is primarily cultured with specific strains of bacteria, including Lactobacillus bulgaricus and Streptococcus thermophilus.²

Kefir is made using kefir grains – a combination of bacteria and yeasts that contain a diverse array of microorganisms. These include Dipodascus geotrichum, Saccharomyces, Kluyveromyces, and various strains of Lactobacillus.

This diverse microbial makeup gives kefir a broader range of probiotics, making it more effective at supporting gut health than the limited strains in yoghurt.

2. Fermentation process

The fermentation process used to create kefir and yoghurt varies distinctly. Yoghurt is made through a two-step fermentation process, where milk is heated, cooled, and inoculated with starter cultures, Lactobacillus bulgaricus and Streptococcus thermophilus.³

Other bacterial cultures, such as Lactobacillus acidophilus, Lactobacillus subsp. Casei and Bifidobacteria may be added to yoghurt, but this may vary depending on the manufacturer.

Kefir is fermented using kefir grains in milk at a temperature of 22-25 degrees, for at least 36 hours. This difference not only impacts the microbial properties of the final product but also the nutritional benefits. For example, kefir’s fermentation results in the breakdown of lactose. This makes it easier to digest if you are lactose intolerant than yoghurt.

3. Nutritional profile

Kefir has a slightly different nutritional profile compared to yoghurt. Both are rich in protein, calcium, and beneficial probiotics, but kefir often contains more vitamins and minerals due to the variety of microorganisms involved in its fermentation.

The presence of yeast in kefir also contributes to higher vitamin B12 levels and essential amino acids. This makes it a more nutrient-dense option when looking to enhance your diet.

4. Texture and flavour

Kefir and yoghurt differ significantly in their textures and flavours. Yoghurt is typically thick, creamy, with a mild tang. In comparison, kefir has a thinner, liquid consistency, with a tart, slightly fizzy taste. The amount of fizz can vary, due to carbonation produced by yeast fermentation.

The fizziness of kefir can be refreshing and adds a unique twist to certain beverages, such as smoothies. Yoghurt’s creaminess makes it ideal for both eating plain and using in a wider variety of recipes, such as curries, sauces, and even cakes.

The final verdict

Including both kefir and yoghurt in your diet offers a great variety of nutrients, flavours and textures. While yoghurt can provide beneficial probiotics that support digestive health,⁴ the most beneficial effects are experienced with kefir, due to its wider range of live bacteria and yeasts. Kefir’s potent probiotic content can help improve gut flora, enhance digestion, and boost the immune system, contributing to overall health and wellbeing.

Combining these two fermented foods allows you to enjoy the diverse benefits of probiotics, supporting both gut health and general vitality while adding diversity to your diet.

It is important to note that the benefits of yoghurt decrease when sugars and flavourings are added, as these harm the good bacteria. This also applies to kefir, so it is important to get the good stuff rather than supermarket brands. You can find our award-winning kefir here!

Curious about other gut-friendly foods? Read more here – A beginner’s guide to fermented foods.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Kefir vs yoghurt: which is better for your gut?

What’s the difference?

1. Microbial composition

2. Fermentation process

3. Nutritional profile

4. Texture and flavour

The final verdict

References

Questions? Talk to a Nutritional Therapist on live chat!

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