Which Is Better for Gut Health?

• Kefir and yogurt are both packed with probiotics and nutrients to support gut health.
• While both are great options, kefir takes the lead for its wider variety of probiotics.
• Choose low-sugar options and look for “live active cultures” on the label.

Ever stood in the dairy aisle holding kefir in one hand and yogurt in the other, wondering which is better for your gut? You’re not alone. With gut health more popular than ever, kefir and yogurt often steal the spotlight. They’re both creamy, tasty and packed with probiotics—but they’re not the same.

So, which one should you buy: kefir or yogurt? We break down the science and share insights from a gastroenterologist to help you choose.

Benefits of Kefir for Gut Health

Kefir is a fermented drink made from milk that has a consistency similar to a thin yogurt and a slightly tangy taste. Here’s what makes kefir a standout choice.

Packed with a Diverse Range of Probiotics

Kefir’s fermentation process results in a drink teeming with over 50 different species of probiotic organisms. It’s made using “kefir grains,” which are not actual grains but symbiotic colonies of yeast and bacteria, such as lactic acid and acetic acid bacteria. These probiotics benefit the gut by populating a healthy gut microbiome, strengthening the gut lining and supporting digestive health.

Gentle on the Digestive System

Kefir is well-tolerated by most people, including those who are lactose intolerant. During fermentation, beneficial bacteria and yeast break down lactose—a natural milk sugar—into simpler compounds that are easier to digest. This allows individuals to enjoy the nutritional benefits of dairy, such as calcium, protein and B vitamins, without triggering digestive discomfort. 

Quality Nutrition

Beyond probiotics, kefir is also a great source of nutrition. One cup provides nearly 9 grams of protein, plus calcium, potassium and B vitamins—all of which support gut health.

Plus, thanks to its high water content and drinkable consistency, kefir also supports hydration, which helps keep digestion regular. Its thinner consistency makes it easy to incorporate into smoothies or enjoy as a refreshing drink, helping keep you nourished and hydrated.

Benefits of Yogurt for Gut Health

Yogurt is perhaps one of the most well-known fermented foods out there. It’s made by fermenting milk with specific bacterial cultures, resulting in a thick, creamy product that has been a dietary staple for centuries. Here are some reasons why yogurt is such a great choice for gut health.

A Good Source of Probiotics

One of the standout benefits of yogurt is its rich probiotic content. The bacterial cultures used to ferment yogurt, such as Lactobacillus bulgaricus and Streptococcus thermophilus, introduce beneficial microbes into the digestive system. These probiotics can help replenish good bacteria, especially after disruptions like antibiotic use or illness. In fact, research shows that yogurt consumption is linked to positive changes in the gut microbiota, resulting in health outcomes like better bowel regularity, supporting a healthy immune system, strengthening the gut lining and even alleviating symptoms associated with irritable bowel syndrome (IBS).

It Strengthens the Gut Barrier

Yogurt doesn’t just add good bacteria to your gut—it also helps protect the gut lining itself. A healthy gut barrier is essential for keeping harmful substances out of the bloodstream while allowing nutrients to pass through. The probiotics in yogurt can strengthen this barrier by reducing inflammation and supporting the production of protective mucus.,

This effect may be particularly important for individuals with conditions like “leaky gut” syndrome or chronic digestive inflammation. By eating probiotic-rich foods like yogurt—or yes, kefir too—and pairing them with fiber-rich foods, like fruits or granola, you may strengthen your gut even more.

Rich in Nutrition

While there are many varieties of yogurt—like regular, Greek and Icelandic—they’re all packed with nutrition. They’re rich in nutrients like calcium, phosphorus and potassium, all of which support a healthy gut. Plus, they’re a source of protein, which helps to strengthen the gut lining and support immune function. Per 100 grams (around ½ cup), regular yogurt offers 4 grams of protein while the same portion of Greek yogurt provides around 10 grams.,

It’s Versatile

Yogurt is a convenient ingredient that can be enjoyed on its own or added to many dishes. Use it as a substitute for sour cream, stir it into soups or sauces, blend it into a smoothie, make overnight oats or turn it into a healthy dip.

The Final Verdict

When it comes to gut health, which one should you choose? While both kefir and yogurt are fantastic additions to a healthy diet, Will Bulsciewicz, M.D., M.S.C.I., a gastroenterologist, explains one has a distinct advantage.

“Kefir and yogurt both provide live cultures that support gut health, but kefir has the edge when it comes to diversity,” he explains. “It typically contains a wider range of bacteria and yeasts, which means you’re introducing a wider variety of microbes to your gut microbiome—and variety is one of the most important factors for a resilient gut.” The greater number and diversity of probiotic strains in kefir make it the winner for those focused specifically on maximizing gut-health benefits. Its unique combination of bacteria and beneficial yeasts offers a more comprehensive boost to your microbiome.

But don’t toss out your yogurt just yet—it’s still a highly nutritious food rich in protein, calcium and beneficial bacteria that support gut health. The best choice for you may depend on your personal preferences, dietary needs and what you enjoy eating most. The good news is that research shows that consuming any fermented dairy offers gut-health benefits, so pick the one that you prefer.

When choosing either kefir or yogurt, here are a few tips to keep in mind:

• Look for Live Probiotics. Check the label for “live and active cultures” to ensure you’re getting the probiotic benefits.
• Go Sugar-Free. Opt for plain, unsweetened varieties whenever possible. Many flavored versions are loaded with added sugars, which can counteract the health benefits. You can always add your own fruit or a touch of honey for sweetness.
• Get Creative. There are countless options for using kefir and yogurt. Use kefir in smoothies or as a base for salad dressings. Enjoy yogurt with your morning oatmeal or as a healthy sour cream substitute. 

Our Expert Take

Both kefir and yogurt are nutrient-dense, fermented foods that can play a valuable role in supporting your digestive system. They supply your body with protein, calcium and beneficial probiotics that contribute to a balanced gut.

If you’re looking to supercharge your gut microbiome, kefir takes the lead with its broader range of probiotics. On the other hand, if you’re all about that creamy, thick texture, yogurt is a fantastic choice that’s just as healthy. The key is to pick the one you genuinely enjoy and can easily add into your diet. Whether you’re sipping on kefir or spooning up yogurt, adding these fermented all-stars to your routine is a simple and tasty step toward better gut health.