Is Kefir Gluten Free? + Is It Beneficial for a Gluten Free Diet?

Following a gluten free diet often leaves people seeking alternatives to traditional foods and beverages. One such option that has captured the attention of health enthusiasts is kefir. But the question remains: is kefir gluten-free, and can it truly benefit those following a gluten-free diet? 

Kefir can be gluten free, but that doesn’t mean it always is.

In this blog, we will delve into the world of kefir, exploring its gluten content and potential benefits. Read on to discover the potential advantages it may offer for gluten free living and which brands are the best.

The gluten-free guide below is based on personal experience and research.  Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links.  As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here. 

What is kefir?

Kefir is a type of fermented dairy product that is made by adding kefir grains, bacteria and yeast cultures to milk. These cultures feed on the natural sugars in the milk, causing it to ferment and create a tart and tangy drink with a consistency similar to drinkable yogurt.

It can be made from various types of milk, such as cow's milk, goat's milk, or non-dairy alternatives like coconut milk and even water.

Kefir is known for its abundance of potential health benefits, including supporting digestive health, boosting the immune system, and improving bone health.

What’s the difference between kefir and yogurt?

Kefir is often compared to yogurt, but it has a thinner consistency and contains different types of beneficial bacteria.

What are the health benefits of kefir?

Kefir has an astounding nutritional profile that results in numerous health benefits. It is known to have positive effects on gut health and weight control, lower cholesterol, manage metabolic syndrome, and have antibiotic power and antitumor properties.

Kefir is also low in sugar and lactose, making it the perfect addition to a mindful eating lifestyle.

Is Kefir Gluten Free?

Traditional kefir drinks made with only milk and live cultures are gluten-free. However, some commercially made brands, and non-dairy brands do contain gluten. 

Kefir can be confusing because it’s easy to assume that if a product is made with grains, it automatically contains gluten. Kefir grains are not actually grains but rather are made up of a mixture of bacteria, yeast, proteins, lipids, and sugars.

Since the fermentation process of kefir does not involve grains like wheat or oats, which are the primary sources of gluten, traditional kefir is gluten free.

When it comes to determining if a specific brand or variety of kefir (or any food product) is gluten free, the best thing you can do is learn to read and understand gluten free labeling and certification. It will make living a gluten free lifestyle a breeze!

Is Kefir Dairy and Gluten Free?

There are many non-dairy kefir varieties available, but they are not all gluten free. When kefir is made without dairy, it is often made with oat milk. Unfortunately oat milk can contain gluten, and in that case the kefir may not be gluten free.

Checking the label of whichever brand you’re looking at is the best way to confirm whether or not it contains gluten. You can look for a ‘contains’ statement, find a gluten free label or read the ingredients list. A ‘certified gluten free’ product is always the safest option.

Is Kefir good for Celiac Disease?

Gluten free kefir can be a great dietary addition for someone with Celiac Disease. 

Kefir is a good source of nutrients, including protein, calcium, magnesium, phosphorus, and B vitamins. It can be beneficial for individuals following a gluten-free diet, as it provides nutrients that may be deficient in such a diet.

With its gut-healing properties and general health benefits, kefir can support a healthy, gluten free lifestyle.

Where to buy Gluten Free Kefir

The good news is that it’s not too hard to find gluten free kefir. You can usually find it at your local grocery store, from Whole Foods Market through Amazon, Walmart, or more! 

Keep reading to see which brands I think are the best and where to get them.

Gluten Free Kefir Brands

There are plenty of gluten free kefir brands available, so finding a brand you love shouldn’t be too hard! My favorite brands are:

• Lifeway Kefir
• Lifeway Probugs Organic Kefir
• Green Valley Creamery Kefir
• Redwood Hill Farm Goat Milk Kefir
• 365 Whole Foods Market Kefir
• Body Ecology CocoBiotic Probiotic Coconut Water

Ways to use Kefir

Kefir is quite a versatile product. While you can drink it right out of the bottle, you can also use it in a variety of other ways. 

Some of my favorites are using it in smoothies or smoothie bowls, as a base for creamy salad dressing, combined with gluten free granola or substituted for buttermilk in baked goods. 

If you loved this post on Is Kefir Gluten Free, be sure to check out these other ‘Is It Gluten Free?’ posts too! 

• Is Almond Milk Gluten Free?
• Is Yogurt Gluten Free?
• Is Coffee Creamer Gluten Free?