Ellen af Petersens, founder of the Colekt brand, gave me the best post-dinner recommendation for easing digestion, reducing belly bloat and improving sleep. Ellen, a Swedish wellness expert and ambassador of minimalist living, shared her simple nighttime routine: drinking kefir after dinner. This practice, recommended to her by a friend in Greece (where kefir is a dietary staple), has become her go-to solution for digestive discomfort. After incorporating it into my own evenings, I can confidently say it’s a game-changing ritual.
Beyond personal anecdotes, nutrition experts also vouch for its benefits. “Kefir is a probiotic-rich food containing beneficial bacteria and yeasts that support gut health, particularly useful during periods of imbalance, such as post-holiday indulgences,” explains Itziar Digón, a psychonutritionist. These probiotics aid digestion and combat bloating, providing essential nourishment for the gut microbiota.
Why kefir works best at night
Although kefir can be consumed at any time of day, taking it after dinner offers specific benefits. It helps alleviate abdominal heaviness often experienced in the evening. Nutritionist Laura Parada, an expert in hormonal health, highlights another advantage: “Consuming kefir after dinner may help regulate blood sugar levels. The bacteria in kefir feed on sugars, reducing the amount that enters the bloodstream, which helps stabilise glucose levels.” Additionally, kefir is known to ease gas and reduce intestinal inflammation, making it a soothing end to the day.
Kefir as a craving-buster
Evenings often bring cravings for sweets or indulgent snacks due to fatigue or insufficiently satiating meals. Kefir can help curb those cravings. Digón notes, “Its creamy, satisfying texture provides a comforting end to the day. Pairing it with berries or dark chocolate can make it a healthy treat.” Amy Shah, in her book Eating Guilt-Free, reinforces this, stating that fermented foods like kefir can help rewire taste buds to prefer sour and bitter flavours, gradually reducing the desire for sugary foods.
Start slow and build tolerance
Parada advises introducing kefir gradually. “If you’re not accustomed to fermented foods, start with smaller amounts or try natural yoghurt first. Over time, you can increase your intake to a full serving,” she recommends. Andrea Vázquez Remuiñan, a nutritionist with the Marta Masi Group, adds, “For individuals with digestive issues, SIBO, or lactose intolerance, kefir may initially cause discomfort. It’s best to avoid it until symptoms improve, then reintroduce it slowly.”
Choosing high-quality kefir
When selecting kefir, choose natural, unsweetened varieties free from added sugars, flavourings, or colourings. “If the tangy taste is too strong, sweeten it naturally with fruits like kiwi or berries,” advises Vázquez Remuiñan.
Beyond reducing belly bloat: the other benefits of kefir
While kefir is particularly beneficial at night, its probiotic properties offer a range of health advantages:
- Supports regularity: Kefir’s natural fibre content, along with its live probiotics, promotes healthy bowel movements and alleviate constipation while supporting a balanced gut microbiota, which is essential for overall digestive health.
- Boosts immunity: Lactic acid in kefir acts as a potent antimicrobial agent, reducing the risk of infections by combating harmful bacteria and fungi.
- Promotes heart health: Kefir consumption has been linked to reduced cholesterol and body fat levels.
- Improves skin health: Vázquez Remuiñan explains, “Probiotics in kefir improve gut health, bolster immunity, and address skin issues like acne and rosacea.