7 Anxiety Busting Benefits of Milk Kefir and How to Make It

Life is stressful. We all know it. But what if I told you there's a drink available to support your nervous system, and can even help reduce anxiety? Let me introduce you to my anxiety-busting squishies. That's right, my live milk kefir grains have a name. These tiny bouncy nodules of bacteria have help keep me happy and sugar stable. The benefits of milk kefir should be enough to certify them as emotional and physical support pets in my opinion. If you make sure they have a thriving environment and plenty of food to grow they will take care of you.

To make preparing for your live grains even easier, I created for you a free “Getting Started with Milk Kefir” downloadable PDF and a fun recipe generator toward the end of this post.

Ready to explore how this probiotic powerhouse can help you feel better mentally and physically? Let's get to it!

(There are affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases.)

Store Bought VS DIY Kefir

You can buy kefir at the store, but most brands do to ferment the kefir long enough. They are full of sugar and contain considerably less strains of good bacteria than when you make it at home. Kefir can host up to 50 different strains of beneficial microorganisms. It is easy and fun to make, and if you are in the midst of overwhelm and have lost the bandwidth to strain it- pop it in the fridge until you have the energy to do it.

Benefits of Milk Kefir for Anxiety and Gut Health

1. It’s All About the Gut – Your gut is considered your second brain. It is home to trillions of bacteria that influence both your digestion and mood. When your gut microbiome is out of balance it can trigger everything from digestive issues to anxiety and brain fog. According to Medical News Today, improving gut health with probiotics has shown significant potential in alleviating symptoms of anxiety and depression. Kefir helps keep your gut and mind happy.
2. Keeps Stress Hormones in Check – Kefir is scientifically proven to reduce markers of stress and inflammation, including cortisol. Ever feel like stress runs your life? Well, extensive studies have found that regularly drinking kefir significantly reduces cortisol levels, providing great benefits of milk kefir on ones stress response.
3. Supercharges GABA – Kefir helps boost GABA (gamma-aminobutyric acid), and contains tryptophan, and magnesium, helping you relax, sleep better, and feel less on edge. Yay to more better sleep!
4. Packed with the Good Stuff – B vitamins, magnesium, calcium—kefir is loaded with nutrients that help with energy, mood, and relaxation. Bonus? It’s high in vitamin A, which is key for fertility and overall health.
5. Helps Keep Blood Sugar Stable – This is a huge deal if you’re dealing with insulin resistance, PCOS, or just don’t want energy crashes. Kefir helps your muscle cells absorb glucose so it’s not just floating around in your bloodstream adding to the insulin issues.
6. Activates Autophagy (aka Cellular Cleanup Mode) – Most dairy products turn off autophagy, but kefir flips the switch on, helping your body detox and repair itself.
7. Reduces ADHD Symptoms – A study done in the BMJ Open Journal where children up to the age of 18 diagnosed with ADHD were given milk kefir for 6 weeks. This resulted in participants having less ADHD symptoms and improved sleep and attention.

Savoring Kefir: A Mindful Ritual for Gut and Brain Health

Take this time to honor the healing benefits of milk kefir and the powerful little microbes that nourish you. Not only that, take a moment to feel your power in this moment… your choice to take the time and effort to give your body what it needs.

You can use preparation and consuming kefir part of mindfulness routine. This regular practice will help you reduce stress, become more self-aware and assert your strength by reinforcing the mind-body connection- one sip at a time.

Pairing Kefir with Other Mindfulness Practices

At The Mindful Neuro, we talk a lot about mindfulness tools for moms and kids on this blog and in our Facebook groups. If you’re looking to maximize anxiety relief, try combining kefir with these proven practices:

🔹 Mindful Breathing: While you drink your kefir, practice belly breathing. Breathe in for four counts, hold for four, and exhale for six. This helps regulate your nervous system and reduces stress.

🔹 Body Awareness Exercises: As you sip, do a quick body scan. Notice where you’re holding tension—your shoulders, jaw, or neck—and consciously relax those areas. If you are someone who struggles with body scans try the activities found in my post, 5 Senses Countdown: Mindfulness Activities for ADHD.

🔹 Journaling with Kefir: Set up a morning or evening ritual where you drink your kefir while jotting down three things you’re grateful for. Gratitude journaling boosts mood and lowers anxiety.

🔹 Mindful Movement: The entire cultivating process mindful movement. Paying attention to each step and considering how you and the kefir together are blessing your body and mind.

🔹 Bedtime Relaxation: If nighttime anxiety keeps you up, have a small glass of kefir before bed while practicing iRest Yoga Nidra. The probiotics in kefir can aid digestion while the guided meditation preps your brain for deep rest.

Kefir 101

Start Slow

Drinking a cup of kefir everyday is plenty. But, you may want to introduce 1/4 of a cup to get your gut acquanted with the incoming of new bacteria. You may notice some bloating or gas and there may be an intial frequency of bathroom trips. Everyone is different. It's better to be safe than unexpectedly need a bathroom when there might not be one! Many people start at 1/4-1 full cup just fine, but I always recommend finding what works for you by starting slow.

Taking a Kefir Break

Going away or in a season of pause? Place your jar of milk and grains in the refridgerator. This slows down the fermenting process. But don't forget about them because they will still need to be fed. One cup of milk to one tablespoon of grains will last several weeks in your refridgerator before you need to change the milk. But let me share some ADHD transparency- I have forgotten about my kefir in the refridgerator from time to time…. for months. My squishies were very forgiving and I had no problem getting them up to speed again.

Curds and Whey- Oh My!

The whey (yellowish liquid) and the curds, or “kefir cheese” (white yogurty liquid) may separate if it gets over fermented. But no worries! It is still good to drink. Whey has many benefits for you health as well. But, if you want less of it, on the next batch just add more milk or shorten the fermenting time.

Storing the Overage

Strained- ready to drink kefir- can be stored in the refridgerator for several months.

Sour Power Benefits of Milk Kefir

Sour, tangy, and bitter foods are magic for our bodies. Going sour is a super power. Say it with me… “Going sour is a super power.” They are one of the best hacks for insulin resistance plus a host of other benefits I mentioned earlier.

But here is the thing- knowing is half the battle. I struggled with kefir for a long time. It was just too tangy for me to drink alone. Knowing all the benefits, including hair growth and increased energy, I starting experimenting with different ingredients until I found the perfect combination I loved.

Are you ready to make your first batch?

How to Make Milk Kefir at Home (It’s Super Easy)

To get started, you’ll need live kefir grains. These little guys are living colonies of bacteria and yeast that need to be fed regularly to thrive. Here’s the simple breakdown:

What You’ll Need:

• 1 tablespoons of kefir grains (You can find my Mindful Culture Milk Kefir grains at Hope Homestead Farms & General Store, located in Rio Grande, Ohio or you can order online)
• Large bowl with spout (I used to use a small strainer and directly strain into a mason jar- using this method was much easier for me)
• 2 clean quart-sized wide mouth glass jars (wide mouths give grains more surface room)
• Plastic lids (lengthy exposure to metal can harm grains)
• Plastic strainer (I used to have a very small one, but using this one is much easier
• Silicone spatula (I use a silicone spatula due to lengthy exposure to metal can harm my squishies)
• 2-3 cups of fresh milk
  • You can use any milk you like although it is recommended to avoid ultra pasteurized options (most organic milks found in the store are ultra pasteurized) because your grains won't do as well as it does with other options. Whole, reduced fat, no fat, homogenised, and raw cow or goat milk are great choices. I use raw cow's milk, but have had a bold fancy to try camel's milk once.

Step 1: Fermenting the Kefir

1. Gently place those sweet baby kefir grains in a clean glass jar while whispering sweet nothings.
2. Pour in 1-2 cups of milk of choice.
3. Cover with your plastic lid or place cheesecloth over the top and secure with rubber band. I've done it both ways and like the plastic lid option best.
4. Let it sit at room temp (around 70°F) for 24 hours. I place mine in the cupboard. If your grains are happy and healthy, your kefir will be fully fermented in 24 hours, meaning all the lactose will be converted to lactic acid.

Step 3: Start Again

1. Take the grains from the strainer and put them back into the first jar.
2. Add fresh milk and repeat the process. You can use the same jar.

My Kefir Go To Recipe

I don't know about you, but my flavor of ADHD does not like actual recipes. I add my ingredients, stopping when it feels right. If you need a recipe or this one doesn't suit your fancy, there are many recipes on line for dressing up your kefir and making non dairy kefir.

Ingredients:

• 1-ish cups kefir
• Frozen grated lemon zest and pulp
• THM Sweetener
• Fresh strawberries

I always keep a lemon or two frozen in the freezer to grate into my kefir. Here is what I do:

• Place kefir in a bowl
• Grate frozen lemon directly into the bowl until it feels just right, or…. truth be told.. until I get tired of grating. This could be 1 min or 3 seconds… one never knows.
• Add sweetener to taste
• Cut up fresh strawberries

And there you have it.. literally easy peasy lemon squeezy.. or in this case, lemon gratey.

There are many books with kefir recipes and cultivating other probiotic foods such as Cultured Food for Health. For kombucha and other starters, I recommend Cultured Food Life for premium culture starters. If you want recipes personalized just for you, use the Milk Kefir Recipe Generator I created below.

Create Your Perfect Probiotic Recipe!

I created this kefir recipe generator tool to help you get started. Enter your preferences, generate a recipe, and go get blending!

Share photos and recipes in the comments!

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Frequently Asked Questions (FAQ) About the Benefits of Milk Kefir

1. What is milk kefir, and how does it differ from yogurt?

Milk kefir is a fermented dairy drink packed with probiotics, beneficial yeasts, and enzymes. Unlike yogurt, which contains only a few probiotic strains, the benefits of milk kefir include a much wider variety—30+ strains that support gut and brain health. It also has a thinner, drinkable consistency compared to yogurt.

2. How do the benefits of milk kefir support anxiety relief?

The benefits of milk kefir extend beyond digestion—it actively supports mental health by improving gut function, which influences the gut-brain axis. The probiotics in kefir help regulate neurotransmitters like GABA and serotonin, which are essential for mood stability and anxiety reduction. Kefir also contains bioactive peptides that promote relaxation.

3. Can I drink milk kefir if I’m lactose intolerant?

Yes! One of the biggest benefits of milk kefir is that the fermentation process breaks down lactose, making it easier to digest. Many people with lactose intolerance can tolerate milk kefir well. If you’re highly sensitive, try goat’s milk kefir or a dairy free option.

4. How much milk kefir should I drink daily to experience the benefits?

Start with 1/4 cup per day to allow your gut to adjust. Once tolerated, increase to 1 cup (8 oz) daily. Some people drink up to 2 cups per day for maximum benefits of milk kefir, but it’s best to listen to your body.

5. How long does it take to see the benefits of milk kefir?

Some people feel improved digestion and mood within a few days, while others take a few weeks to notice significant changes. Regularly consuming kefir helps build a healthy gut microbiome, which supports long-term mental and emotional well-being.

6. Can I make my own milk kefir at home?

Yes! Making milk kefir at home is simple and cost-effective. All you need is milk and kefir grains. The grains ferment the milk at room temperature in 24 hours. Once strained, the grains can be reused for future batches.

7. What type of milk is best for making kefir?

To get the full benefits of milk kefir, use whole milk, raw milk, or organic pasteurized milk (avoid ultra pasteurized milk). Goat’s milk and A2 milk are also great options. If using non-dairy alternatives like coconut or almond milk, note that they may require additional nutrients to sustain the kefir grains.

8. Are there any side effects of drinking milk kefir?

Some people experience mild bloating, gas, or changes in digestion when first introducing kefir—this is simply your gut adjusting to the probiotics. Start with small amounts and gradually increase to enjoy the benefits of milk kefir without discomfort.

9. Can kids drink milk kefir?

Yes! The benefits of milk kefir extend to children by supporting digestion, immunity, and emotional regulation. Start with small amounts (a few tablespoons) and increase as tolerated.

11. Can I use kefir in recipes without losing the benefits?

Yes! You can enjoy the benefits of milk kefir in smoothies, salad dressings, overnight oats, and even probiotic ice cream. Just avoid heating it, as high temperatures destroy the live probiotics.