The health of your gut affects more than just your digestive system. What goes on in your gut plays a role in everything from your immune system to your mental health and brain function—so filling your plate with foods that support your gut health is critical. Two of the most popular are yogurt and kefir, both fermented dairy foods. But if you pit them against each other, versus kefir, is one of them better for your gut health than the other?
Meet the experts: Trisha Pasricha, MD, gastroenterologist, assistant professor at Harvard Medical School and author You’re pooping all wrong; Supriya Rao, MD, is a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA.
Here, nutritionists share the benefits of yogurt and kefir, and how to incorporate them into a gut-healthy diet.
Yogurt and Kefir: Nutrition
Here’s how these two fermented dairy products compare nutritionally.
Yogurt nutrition
According to the United States Department of Agriculture (USDA), 100 grams (g), or about half a cup, of plain, nonfat Greek yogurt contains:
- 59 calories
- 10.3 grams of protein
- 0.4 grams of fat
- 3.6 grams of carbohydrates
- 3.3 grams of sugar
Kefir nutrition
According to the USDA, 100 grams or half a cup of plain, low-fat kefir contains:
- 43 calories
- 3.8 grams of protein
- 1 gram of fat
- 4.8 grams of carbohydrates
- 4.6 grams of sugar
The benefits of yogurt
The first thing you need to know about yogurt is that if you want to maximize its potential health benefits, you should choose Greek yogurt. “Greek yogurt can absolutely be part of a gut-healthy diet,” says Trisha Pasricha, M.D., assistant professor and gastroenterologist at Harvard Medical School. You’ve pooped all wrong. “I often point out that Greek yogurt has twice the protein of regular yogurt, which can make it a satisfying and nutritious food.” While protein is filling, energizing and makes yogurt a satisfying base for a meal, yogurt also contains other nutrients that support gut health.
“Yogurt contains calcium and probiotics, which are beneficial bacteria that can help support your gut microbiome,” explains Supriya Rao, MD, a gastroenterologist with Gastroenterology Consultants in Lowell, MA. “These bacteria can help with digestion and may help with issues like bloating or diarrhea.” These benefits are well documented. A study in BMC Microbiology found that eating yogurt induces positive changes in the gut microbiome, and can help reduce visceral fat, while another study Journal of Nutrition found that eating probiotic-rich yogurt had a stronger effect on the gut microbiome than eating only prebiotic foods such as flour.
“For people with lactose intolerance, yogurt is usually easier to digest than milk because the fermentation process breaks down some of the lactose,” says Dr. Rao. However, some people with lactose intolerance may still experience symptoms from eating yogurt.
Possible harms of yogurt
While yogurt can be very beneficial for gut health, “the key is choosing the right type of yogurt,” says Dr. Pasricha. “Most yogurts are highly processed foods. The ideal Greek yogurt should really have two ingredients: milk and cultures.” That’s why it’s so important to check the ingredient list before choosing a yogurt. Dr. Pasricha explains, “Many flavored yogurts add artificial sweeteners, stabilizers, or sweeteners like guar gum or corn starch to create a creamy texture. Many flavored yogurts can also be high in added sugars,” Dr. Rao adds.
“My favorite is plain, low-fat Greek yogurt, which keeps saturated fat in check,” says Dr. Pasricha. “Then you can flavor it yourself with soy, honey or granola, which gives you more control over what you put in your body.”
Benefits of kefir
If you’ve never tried kefir, you can find it in the dairy aisle next to yogurt. “Kefir is a fermented dairy product and usually has a much wider range of probiotic bacteria and yeast than yogurt,” says Dr. Rao. Lean and drinkable, kefir contains lactic acid bacteria, acetic acid bacteria, yeast, and fungi, all of which contribute to a more diverse microbiome. According to research in the journal the foodKefir has been linked to anti-cancer, anti-hypertensive, and anti-diabetic effects.
“Kefir also has less lactose than yogurt because it’s fermented for a long time, so it’s great for those who can’t tolerate milk but still want the benefits,” says Dr. Rao. Kefir has less protein than Greek yogurt, but because it’s a drink, often enjoyed as a snack or alongside a meal, the satisfaction factor that protein-rich Greek yogurt provides isn’t as important.
All told, review in 2026 Frontiers in Food Science and Technology Kefir has been found to support the digestive system and immune system, and fight inflammation to help support a healthy gut microbiome.
Possible disadvantages of kefir
Dr. Rao says, there is not much harm in enjoying kefir. “Kefir has a sweet flavor and thin texture that some people may not like but otherwise it’s good for supporting gut health for me.” That said, as is the case with yogurt, you need to be aware of added sugar in flavored varieties. “Added sugar can negate some of the health benefits,” says Dr. Rao.
Yogurt vs. Kefir: Which is Better for Gut Health?
Both yogurt and kefir contain beneficial probiotics and other nutrients that support gut health. But if Dr. Rao had to choose one, he would choose Kefir. “With kefir, you may be getting a greater combination of probiotic organisms,” he says. “But honestly, pick the one you like!” Yogurt can be a base for meals, while kefir is a delicious and tasty drink or snack. As long as you keep added sugar to a minimum, both are great additions to a gut-healthy diet.
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