Yogurt Vs. Kefir: Doctors Reveal Which Is Better for Gut Health

Find out which fermented favorite comes out on top.

Mar. 18, 2026 at 4:30pm

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Gastroenterologists compare the gut health benefits of yogurt and kefir, two popular fermented dairy products. They discuss the nutritional differences, the probiotic content, and the best ways to incorporate these foods into a gut-healthy diet.

Why it matters

Maintaining good gut health is crucial for overall health, as the gut plays a key role in the immune system, mental health, and brain function. Understanding the differences between yogurt and kefir can help people make informed choices about which fermented dairy product is best for supporting their gut microbiome.

The details

Yogurt, especially Greek yogurt, is high in protein and contains probiotics that can aid digestion and reduce issues like bloating and diarrhea. However, many flavored yogurts have added sugars, stabilizers, and other processed ingredients that can disrupt gut health. Kefir also contains a wide range of probiotic bacteria and yeast, and is lower in lactose than yogurt, making it a good option for those with lactose intolerance. Both yogurt and kefir have been linked to benefits for gut health, immunity, and inflammation, but kefir may contain a more diverse probiotic profile.

  • The article was published on March 18, 2026.

The players

Trisha Pasricha, M.D.

A gastroenterologist, assistant professor at Harvard Medical School, and author of "You've Been Pooping All Wrong".

Supriya Rao, M.D.

A gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA.

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What they’re saying

“Greek yogurt can absolutely be part of a gut-healthy diet. I often point out that Greek yogurt contains almost twice the protein of regular yogurt, which can make it a satisfying and nutritious food.”

— Trisha Pasricha, M.D., Gastroenterologist, Assistant Professor at Harvard Medical School

“Yogurt contains calcium and probiotics, which are beneficial bacteria that can help support your gut microbiome. These bacteria can aid digestion and may help with issues like mild bloating or diarrhea.”

— Supriya Rao, M.D., Gastroenterologist

“Kefir is a fermented dairy product and usually contains a much wider range of probiotic bacteria and yeast than yogurt.”

— Supriya Rao, M.D., Gastroenterologist

The takeaway

Both yogurt and kefir can be excellent additions to a gut-healthy diet, but the key is choosing the right varieties that minimize added sugars and processed ingredients. Incorporating these fermented dairy products into your routine can help support a healthy gut microbiome and overall wellbeing.