KEFIR vs YOGHURT – WHAT’S THE REAL DIFFERENCE?

Yoghurt is fermented milk turned creamy and tangy by live bacteria. People have been fermenting milk for thousands of years to preserve its nutrients, with records dating back to 6000 BC in Ayurvedic texts. But it wasn’t until the early 1900s that a Bulgarian student discovered the bacteria behind yoghurt -

usually, Streptococcus thermophilus and Lactobacillus bulgaricus. It can be made with cow’s, goat’s, sheep’s milk or plant-based milk.

Kefir takes the process a step further, fermented with both bacteria and yeasts. It’s sometimes called the “champagne of the dairy world” for its natural fizz. Kefir is made with kefir grains and is a little more sour, tangier, and a thinner consistency than regular yoghurt.  Kefir is fermented longer, usually resulting in a greater diversity of beneficial probiotics than yoghurt.  Historically in Eastern Europe, people would hang goatskin bags of kefir by the door so anyone passing could give them a shake to keep the cultures moving.

Health Benefits

Fermented dairy has been linked to impressive health benefits in human studies:

• 🦴 Bone health: In one study, women who ate more yoghurt had a 24% lower risk of hip fracture, thanks to its calcium-protein combo

• 🦠 Gut health: Probiotics support a healthier gut and might help ease symptoms like bloating or irregular digestion.

• 📉 Lower risk of type 2 diabetes: Eating 80-125g of yoghurt daily was linked to a 14% lower risk of type 2 diabetes. 

• 🧠 Mental health: In a Finnish study, men who ate fermented dairy more often had lower rates of depression, likely due to reduced inflammation and oxidative stress. 

  
  

Source of:

• Protein, around 4–11 g per 100 g, with higher amounts in Greek and Icelandic (Skyr) varieties.

• Minerals and vitamins, particularly calcium, potassium and B vitamins.

• Probiotics that can support a healthier gut microbiome. Kefir usually has a wider variety of probiotics than yoghurt. 

Lactose intolerant?  Fermented dairy can be a great option, as the fermentation process breaks down lactose, making it gentler on your stomach.

Fermented foods or probiotic supplements? Naturally fermented foods may have an advantage, as their microbes are adapted to acidic environments and carried in food, giving them a better chance of surviving the trip through the gut. But it depends on the type and how they’re made.

How to pick a good brand:

Not all yoghurts and kefir provide the same benefits, so be careful!

Look for:

• ✔️ Live cultures - “Contains live and active cultures” or the names of specific strains.

• ✔️ No additives - A short ingredient list, ideally just milk and cultures.

• ✔️ No added sugar - Always better to add your own flavour, eg fruit, nuts, seeds and grains. 

• ✔️ High protein - More than 5g per 100g, 9g optimal.

• ✔️ Full fat – usually less processed and keeps you full for longer.

Avoid: Flavourings, thickeners (like pectin or guar gum) and sweeteners such as sugar, corn syrup, dextrose, fructose, fruit juice concentrate or glucose.

To serve:

1. Yoghurt or kefir bowl: Top with stewed berries, sliced fruits, nuts, seeds, toasted coconut and nut butter.

2. Smoothies: Blend yoghurt or kefir with fresh fruit, leafy greens and a handful of oats or oat bran.

3. Salad dressings & sauces: Yoghurt adds a refreshing contrast to rich dishes. It works well with roasted veg, grilled meats or as a dip for crudités.

Many people seek out a nutritionist after a long and frustrating journey.

I take the time to explore your full story, ensuring you feel heard and understood. I gather information from all areas of your life and investigate the root cause of your symptoms.

I aim to help you make small, sustainable changes that lead to a healthier, happier life. Because often, a 20% change can have an 80% impact on your wellbeing.

Contact me at:  rosiecardoenutrition@gmail.com or 07794 902467.