wann am besten kefir trinken — what can you do yourself?

The optimal time to drink kefir is not clearly established by scientific evidence. No high-quality human studies have proven that a specific time (morning on an empty stomach, evening, or with meals) is superior. Most recommendations are based on practical experience and general nutritional physiology. What you can do yourself: - **Morning on an empty stomach**: Probiotic bacteria may survive better because stomach acid is less aggressive (higher pH). However, the acidity of kefir can irritate a sensitive stomach. - **With meals**: Food buffers stomach acid, protecting bacteria and potentially reducing bloating. - **Evening**: Kefir contains tryptophan, which may support melatonin production – possibly sleep-promoting, but not well-evidenced. Key point: Effects depend heavily on your individual gut microbiome, tolerance, and the type of kefir (milk vs. water kefir, fermentation time). A consumer test (e.g., MyBody-X microbiome test) can provide insights into gut health but cannot determine the perfect timing. Start with small amounts and observe your body. If you have severe digestive issues (e.g., IBS), consult a doctor.