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Kefir

Overview

Kefir is fermented milk providing diverse probiotics, including potential GABA-producing strains, and postbiotic compounds. Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling. Kefir: Fermented milk drink, diverse probiotic strains.

Within the BRAIN Diet framework, levilactobacillus brevis is active in L. brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles, and can produce GABA.

Food Context

Synergies

• Part of fermented foods rotation; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
• Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Sourcing

• Choose products with live active cultures for probiotic benefits

Preparation

• Potential GABA production via specific strains; Levilactobacillus brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles can produce GABA

Recipes

1 recipe containing this food

Matcha Mitochondria Smoothie

Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants

Nutrient Tables (per 100 g)

Selected food and preparation: Kefir, lowfat, plain, LIFEWAY. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	43 kcal	—
Protein	3.8 g	—
Total fat	1 g	—
Saturated fat	0.7 g	—
Carbohydrates	4.8 g	—
Sugars	4.6 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Phosphorus	105 mg	15%
Calcium	130 mg	13%
Vitamin B12	0.3 µg	12.1%
Vitamin B2	0.1 mg	10.4%
Vitamin A	171 µg	19%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Composition source: USDA FoodData Central, Kefir, lowfat, plain, LIFEWAY, FDC ID 170904, per 100 g edible portion

Substances

1 substance in this food

Ca²⁺

Calcium

USDA FoodData Central reports calcium in Kefir, lowfat, plain, LIFEWAY.

References

[1] Kefir provides live microbes and fermentation metabolites within diverse fermented-food strategies. Gao et al. 2025. Fermented Dairy Products as Precision Modulators of Gut Microbiota and Host Health: Mechanistic Insights, Clinical Evidence, and Future Directions

[2] Fermented-food interventions increase microbiome diversity and immune-related outcomes in trials. Wastyk et al. 2021. Gut-microbiota-targeted diets modulate human immune status