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What’s the best way to take kefir without side effects?
Kefir is a natural, fermented drink that’s usually well tolerated by most people – in fact, many find it soothing, nourishing, and transformative for their gut health. But we always like to remind people: traditional kefir made with real kefir grains is powerful stuff! Our kefir contains 27 strains of live bacteria, it’s essentially a microbiome makeover in a bottle.
That means, if your system’s a little sensitive, or if you’re struggling with severe dysbiosis (microbial imbalance), it’s best to tread gently. Like any major housecleaning project, things can get a bit messy before they sparkle.
Here’s how to take kefir the right way – so you can enjoy all the benefits, without the discomfort.
Start low and go slow
If you’re new to kefir or have a sensitive system, start with just 1 tablespoon per day and gradually build the dose to the recommended 170 ml per day. We suggest 1 TBSP/day for your first week, 2 TBSP/day for the second week, and so on, until you reach the full 170 ml dosage.
This gives your body a chance to adjust to the live bacteria entering your gut. If 1 TBSP still feels like too much and you experience some side effects, drop down to 1 teaspoon and slowly work your way up at your own pace.
What kind of side effects might you see?
Side effects from traditional kefir are uncommon, but they can happen, especially when the gut is already under stress. Here are a few you might notice:
1. Digestive upset
These include:
- Bloating
- Gas
- Cramping
- Loose stools or constipation
These are usually short-lived and simply a sign that your gut flora is shifting – like moving furniture around in a room that’s been untouched for years.
2. Histamine sensitivity
Rarely, some people may report:
- Skin rashes
- Itchy skin
- Flushing
- Headaches
- Runny nose or sinus congestion
These symptoms could indicate a histamine intolerance.1https://www.mdpi.com/2072-6643/14/9/1774 Like many fermented foods, kefir contains natural histamines. You may notice these effects if your gut lacks enough histamine-degrading bacteria or there’s a microbial imbalance. However, kefir can also support the growth of beneficial bacteria that break down histamines, potentially improving your body’s ability to handle them over time. Again, starting low and increasing slowly can help your body build a tolerance.
The detox paradox
Ever heard of the “die-off effect“?
When you start healing your gut, your body might start flushing out toxins, waste, or even lingering pathogens or debris. As this happens, some people experience:
- Fatigue
- Headaches
- Skin breakouts
- Body odour changes
- Slight flu-like symptoms
This is known as the Herxheimer reaction2https://www.mdpi.com/2227-9032/9/11/1537, or what we sometimes call the detox paradox – feeling worse before you feel better. It doesn’t happen to everyone, and when it does, it’s usually short-lived. These symptoms are a sign that your body is working hard to clear out the old and make space for the new.
If you experience any of the above uncomfortable symptoms – digestive upset, histamine sensitivity, die-off effect- we recommend reducing your dosage and gradually building up your tolerance.
What about symptoms that show up later?
Sometimes you may be fine at the start, but notice symptoms cropping up weeks or even months down the line.
That’s because your gut microbiome is dynamic and can shift in response to:
- Diet
- Stress
- Sleep
- Exercise
- Environmental toxins
- Past or current medications (like antibiotics)
- Pathogenic (“bad”) bacteria
These changes can affect how your body responds to kefir at any given time. So it’s important to stay in tune with your body, be flexible, and adjust your dose when needed. Gut health isn’t a straight line – there are ups and downs, and that’s perfectly normal!
Traditional kefir vs. supermarket versions
Not all kefir is created equal.
While traditional kefir (like ours) is made using live kefir grains and fermented naturally in goat’s milk – which is gentler on the gut and less inflammatory than cow’s milk – many supermarket versions are filled with:
- Added sugars or sweeteners
- Preservatives
- Thickeners and flavourings
- Cow’s milk (which many find harder to digest)
These additives can irritate the gut rather than heal it, and the probiotic content is often limited, making it far less effective than traditional kefir. So while we talk about possible side effects of real kefir, it’s important to note that these are a sign of potency, not poor quality. It means the kefir is doing its job!
For helpful guidance in choosing your kefir, check out REAL kefir vs FAKE kefir: 10 key differences.
When to stop or check with a professional
If symptoms persist or feel too intense, it’s best to pause your kefir journey and speak with your GP or a trusted healthcare professional. If you’re on medications, particularly immunosuppressants, we advise not consuming kefir without medical supervision. Why? Because kefir helps boost the immune system, while the medication is working to suppress it – that’s like driving with your foot on the accelerator and the break at the same time.
Final tips for a smooth start with kefir
- Although we recommend drinking kefir on an empty stomach first thing in the morning (20-30 minutes before food or drinks), sensitive individuals may benefit from taking it with food e.g. in a Gut Health Smoothie or having it at a later time of the day – this can help minimise digestive upset.
- Try to drink it at the same time each day to support consistent gut rhythms.
- I know this is an obvious point, but do not drink past the best-before date! We’ve only tested its safety up to that point.
- Support your microbiome by pairing kefir with whole, fibre-rich foods and our Complete Prebiotic – these natural fibres help feed your good bacteria.
Kefir is like a wise old friend – full of good intentions, a little intense at first, but ultimately just what your gut’s been waiting for. To learn more about kefir, click here.
By starting slow, being patient and listening to your body, you’ll give the probiotics in the kefir the chance to settle in gently and get to work on your behalf.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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