Lots of folks have turned to probiotic products like kefir to try to ease their digestive woes, but as the “gut health” category in the supermarkets has continued to explode, we’ve seen some interesting offshoots come to the aisles too.
Take coconut kefir, a variation of the OG that’s drawing a lot of attention—it’s purported to offer the same benefits as the traditional stuff, but in a totally dairy-free way. That, of course, could make it extra attractive for the one in three Americans who are lactose intolerant, not to mention anyone with a dairy allergy or those on a vegan diet. So it’s not really surprising that creators on TikTok are touting it for everything from improving digestion to boosting immunity.
But how legit are those claims, really? We asked registered dietitians what the science has to say about the latest bacterial beverage.
What is coconut kefir, and how is it different from the original stuff?
Any kind of kefir, whether we’re talking the dairy or the coconut stuff, gets its start from kefir grains, Rhyan Geiger, RDN, a Phoenix-based registered dietitian and founder of Phoenix Vegan Dietitian, tells SELF. Unlike the oats or wheat that you might think of when we talk about “grains,” these are granules made of bacteria and yeasts that kind of resemble cauliflower when they combine—at least, if you look at them through a microscope. The exact amount of bacteria varies depending on the specific manufacturer, and there’s no dairy in them.
Original kefir comes together like cheese, yogurt, and other fermented dairy products do: First you combine warm milk with live and active cultures (so in this case, the kefir grains). Then you let it ferment, which is when the magic happens: The bacteria proliferate into what we know as kefir—tangy, slightly effervescent, and thinner than yogurt but still a relatively solid source of probiotics.
“You can make your own using kefir grains—similar to sourdough starter—but it’s also more widely available in ready-to-drink bottles,” Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF.
Coconut kefir is produced pretty much in the same way, except it adds those same kefir grains to a base of coconut milk or water instead, Harbstreet explains. The base affects both taste and texture: Kefir made from coconut milk tends to be creamier and more yogurt-like, while drinks made from coconut water are more in line with kombucha.
What kind of nutrients does coconut kefir have?
The probiotics are obviously the main draw, and—depending on the kefir grains used—there can be just as many of the good bugs in coconut kefir as in traditional kefir. In fact, both options have an estimated 20 billion or more CFUs (or colony forming units) depending on the brand, which is way more than you’ll get in other fermented foods like yogurt, says Harbstreet.
The specific strains of bacteria depend on what’s in the kefir grains, which means that it’s more or less the same for traditional kefir as well. These can include lactobacillus, lactococcus, and saccharomyces, Harbstreet explains—the same good bugs that are present in other fermented foods like yogurt, albeit in smaller amounts.
Aside from probiotics, there’s also a lot of other good stuff in the fermented beverage. Both versions made from coconut milk and coconut water offer not-so-small amounts of potassium, a key electrolyte that supports hydration, as well as varying amounts of B vitamins, which help the enzymes in your body more efficiently transport energy and oxygen.
Because the base in coconut kefir is different from the original drink, there are some nutritional differences you might want to be aware of. For one, thanks to the milk, regular dairy kefir can be a good source of protein and calcium. For instance, whole milk kefir has 10 g of protein and 390 mg of calcium in a one cup serving, while coconut milk kefir comes in at only 2 g and 92 mg. On the flip side, the original stuff has less potassium, since it skips on that coconut base.
Can coconut kefir really boost your gut health?
It’s tricky, since the research on probiotics in general isn’t exactly clear-cut. While what we have does show some promise, Harbstreet says it’s too early to tell for sure whether or not it truly is all it’s cracked up to be—and the same applies for kefir and its coconut cousin.
“This is a rapidly expanding niche in the wellness market and the research hasn’t kept pace with the development of new products or claims,” she says.
Here’s the thinking: Your gut contains trillions of microbes that coexist in a network called the gut microbiome. It’s a delicate balance and, when it’s functioning as it should, it helps both your digestive and immune systems operate at their best. When the balance is disrupted, these same systems can get all out of whack. So the hypothesis is, adding back some of those beneficial bacteria via probiotics can restore it to normal.
Current evidence on probiotics shows some promising results for folks with specific GI conditions, like people with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or anyone simply trying to recover after a bad bout of diarrhea. And the research on dairy-based kefir follows in line with that.
Problem is, a lot of the science is based around probiotic supplements rather than actual food sources, which have much larger concentrations of bacteria than something you’d eat or drink. What’s more, not all probiotics contain the same exact kinds, quantities, or mixes of the good bugs, which all factor into how they do or don’t benefit the body. For instance, certain strains may be helpful, but only if they’re paired and taken with other ones too.
So regarding coconut kefir, there simply isn’t enough research to draw firm conclusions about what it can or cannot do, says Geiger. Until we have more specific research showing the direct effects of drinking it, we can’t really say for sure whether it’s helpful or not. But because research hasn’t shown any negative effects of doing so, there’s likely no harm in trying it in the meantime.
So should you add coconut kefir to your shopping list?
Sure, if you want to give it a try—say, you like the original stuff but want to test out something a little different, or you’re trying to be more plant-based. Just don’t go into it expecting that it’ll be the cure for whatever might be ailing your gut.
In fact, while it could help soothe your stomach, if you start gunning a whole lot at once, it might actually have the opposite effect, Harbstreet says. Nothing serious, though. You might notice a little more farting or pooping, since adding anything new to your diet in large quantities—and especially bacteria-rich food and drinks—can cause upset, she says. Aiming to incorporate probiotics gradually should lessen those side effects.
Similarly, those with more serious conditions like Crohn’s and irritable bowel disease should always talk with their doctor before throwing a glass of coconut kefir back, since the specifics of their condition may not react well with probiotics, or there could be a better, more proven treatment worth trying, for which a licensed medical professional will be best able to guide you.
“But, for most people, there’s little risk or danger to adding it as an option among other beverages if you enjoy the flavor,” Harbstreet says.
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