Kefir Darm: what can you do yourself?

Kefir is a fermented dairy product rich in probiotic bacteria and yeasts. Evidence suggests it can modestly support gut flora recovery after antibiotics or improve digestive comfort, but effects are strain-specific and vary by kefir type (milk vs. water). For self-care: consuming 100–200 ml daily may be beneficial, but don't expect dramatic changes. Your individual microbiome composition matters; a microbiome test can give a rough picture but is not yet prescriptive. Caution: kefir contains lactose and histamine, which may cause issues for sensitive individuals. DNA tests for gut health currently lack strong evidence to guide kefir intake. Overall, kefir is a reasonable addition to a balanced diet, but not a guaranteed solution. Evidence level: human-moderate.