7 Milk Kefir Benefits for Anxiety (+ How to Guide)

Milk Kefir Recipes Generator

I created this easy-to-use AI Milk Kefir Recipes Generator for you! Create yummy kefir to suit your taste buds. All you have to do is enter your specifications and click “generate.”

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 helped keep me happy and sugar stable. I firmly believe the benefits of milk kefir are sufficient to warrant certification as emotional and physical support pets. If you make sure they have a thriving environment and plenty of food to grow, they will provide you with an army of microbial protectors.

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

Unlock 15 mindfulness exercises you can easily fit into your daily schedule with this free workbook.

I Want This!

Store Bought VS DIY Kefir

You can buy kefir at the store, but most brands do not ferment long enough to provide all the milk kefir benefits. They are full of sugar and contain considerably fewer strains of good bacteria than when you make them 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.

Milk Kefir Benefits for Anxiety

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 stress and inflammation markers, including cortisol. Ever feel like stress runs your life? Well, extensive studies have found that regularly drinking kefir significantly lowers cortisol levels, providing great benefits of milk kefir on one’s 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 better sleep!
4. Packed with the Good Stuff – B vitamins, magnesium, and 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 if you 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 fewer 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 as part of a 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 is mindful movement. Paying attention to each step and considering how you and the kefir 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 or two of kefir daily is plenty. But, you may want to introduce 1/4 of a cup to get your gut acquainted with the incoming new bacteria. You may notice some bloating or gas, and there may be an initial frequency of bathroom trips. Everyone is different. It’s better to be safe than unexpectedly needing 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 with one tablespoon of grains will last several weeks in your refridgerator before changing 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 overfermented. But no worries! It is still good to drink. Whey has many benefits for your health, but if you want less of it, just add more milk or shorten the fermenting time in the next batch.

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 magical for our bodies. Going sour is a superpower. Say it with me… “Going sour is a superpower.” They are one of the best hacks for insulin resistance, plus many other benefits I mentioned earlier.

But, here’s 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. This is the thing. I know myself. If I don’t like it, I won’t follow through, regardless of the benefits I know are waiting for me. Seeking the milk kefir benefits of increased energy, hair growth, and reduced anxiety, I experimented with different ingredients until I found the perfect combination that 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 must 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. My milk kefir thrives in milk from Memory Lane Creamery.
3. Cover with your plastic lid or place cheesecloth over the top and secure with a 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 2: Straining the Kefir

1. Pour the kefir into the large spouted batter bowl through a fine plastic strainer.
2. The liquid you’ve strained is your ready-to-drink kefir—store it in the fridge or enjoy it right away!

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

If this recipe doesn’t suit your fancy, there are many recipes online for dressing up your kefir and making nondairy kefir, or you can use the Milk Kefir Recipe Generator. Keep trying to find a recipe that suits you. The benefits are worth the effort.

Easy Peasy No Hassle Zesty Strawberry Kefir

Linda Marie

This go-to milk kefir recipe is perfect for those who need something quick and do not want to go through all the fuss with their blender, and may find plain milk kefir a little too tangy. The lemon zest helps soothe the taste buds.

Print Recipe Pin Recipe

Servings 1

Equipment

• Bowl
• Grater
• Measuring cups and spoons

Ingredients

  

• 1-2 cups harvested kefir Harvested just means the kefir has been through the fermenting process and the kefir grains have been removed.
• 1 cup fresh strawberries Cut berries into bite size pieces.
• 1-2 tbsp grated frozen lemon zest and pulp add more if desired. I always keep a frozen lemon or two in the freezer.
• THM Super Sweet Sweetener to taste. *Optional This can be purchased here: https://amzn.to/4jF10Gk

Instructions

 

• Measure your milk kefir or just pour the desired amount in your bowl. Exact measurements are not required- I don't usually measure.
• Measure out 1-2 tbsp of grated lemon pulp and zest directly into the bowl or do as the ADHD recipe creator does and grate until it feels just right.. or you get tired of grating. This could be 1 minutes or 3 seconds.. one never knows. Just make sure your end result is yummy for your personal taste buds.
• Add sweetener to taste.
• Cut fresh strawberrise in bite size pieces and add to the bowl.

Notes

This recipe is pretty forgiving. I gave you a template, but you can add or remove whatever you want. Make it thinner by adding your milk of choice, and throw it all in the blender. The world of kefir is your oyster. 

You can find the starter kefir grains and sweetener used in this recipe here:

THM Super Sweet Blend Sweetener

Mindful Cultures Kefir Starter Grains

 

 

And there you have it. You have a plethora of milk kefir benefits, making it easy, easy, 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. I recommend Cultured Food Life for premium culture starters for kombucha and other starters. If you want recipes personalized just for you, use the Milk Kefir Recipe Generator to help you find a recipe you enjoy.

How to Purchase TMN Mindful Culture’s Milk Kefir Grains

You can find my Mindful Culture milk kefir grains in store at Hope Homestead Farms & General Store or purchase directly from me. It’s also where I get my Memory Lane Creamy milk for my kefir babies. They love it!

Your order will include 1 Tablespoon of kefir in milk packaged in an adorable 2 oz canning jar.

Download this free PDF: “Getting Started with Milk Kefir” to help you prepare for the homecoming of your new probiotic friends.

Already a kefir pro? Drop your best tips in the comments below!

I’m Ready to start making kefir!

Want real-life ways to ease anxiety and make mindfulness actually work? Subscribe to our newsletter for weekly inspiration and the latest news.

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

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.

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.

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.

How much kefir milk 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.

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.

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.

What type of milk is best for making kefir?

To get the full benefits of milk kefir, use whole, raw, 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.

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.

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.

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.