
MAILBAG: Master Your Microbiome
Dear Living Well Daily Reader,
Is kefir actually good for your gut health? Are there other options to improve my gut?
–Tammy from Franklin, TN
Hi Tammy,
Not long ago, you’d only find kefir in the health food store. And that’s if you were lucky. These days you can find it almost anywhere. (I’ve even seen it being sold in gas stations!)
Kefir is very similar to yogurt. But it’s fermented with a combination of bacteria and yeast, while yogurt is fermented with bacteria alone.
When yogurt is fermented, the proteins stick together, making it semi-solid. Kefir, on the other hand, is drinkable. People mix kefir into smoothies, drink it straight, or pour it onto everything from salad to ice cream.
Kefir has the same general nutritional value as similar dairy products. But it also contains much-needed probiotics to keep your microbiome (gut bacteria) happy.
With the increased interest in kefir, it’s become the subject of a many studies. The conclusion? Kefir helps boost the immune system and can help improve the whole digestive tract.
In other words, kefir is absolutely good for your gut health.
And I encourage you to add it to your diet. After all, very few of us get enough good bacteria, or probiotics, in our typical diet.
If you lived in a preindustrial society, you’d naturally be introducing new bacteria into your gut all the time.
Imagine pulling a carrot out of the ground and eating it without scrubbing it clean, for example. You’d be swallowing all sorts of probiotics, and since many of the bacteria in the soil are the same ones that live in our guts, they’d feel right at home.
That’s why I suggest people eat yogurt, kefir, and other fermented foods (like sauerkraut) as much as possible to improve their gut health.
But, don’t stop there. You can do plenty of other things to support your gut health and build up your microbiome.
Dr. Scott’s Road to Microbiome Mastery:
- Avoid antibiotics unless you absolutely need them.
- Eat plenty of fermented foods, including sauerkraut, pickles, yogurt, and kefir. And if you’re more adventurous, consider miso, natto, and kimchi.
- Take a good probiotic: I like to rotate probiotics to expose my gut to a wide variety of bacteria.
- Eat plenty of fiber prebiotics. Probiotics need food, and fiber is one of the best ways to feed them. Fresh raw vegetables are your best source of prebiotic fiber.
- Prioritize sleep, reduce your stress levels, and exercise regularly.
Follow these steps, and you’ll be well on your way to a healthier gut… and mastering your microbiome… in no time.
P.S. There’s one more step you can take for healthier gut bacteria. And I promise you that you’re going to LOVE this one. Click here for all the delicious details.

Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
BEAT Stubborn Leg Swelling Without Dangerous Diuretics
“I need help with edema.” —Swollen Hi Swollen, When patients complain of edema—fluid retention that causes feet, ankles, and legs to swell—I explain that, while conventional medicine immediately prescribes diuretic drugs, nature offers us effective solutions we can try first. I’ll share those in just a moment, but first, let’s take a quick look at...
Mental Health Linked to 30% FASTER Aging [6-Step FIX]
Your mind and body are more connected than you might realize—and a groundbreaking new study proves just how profound that connection really is. In fact, it’s this mind-body link that helps explain why battling depression can put you on the fast track to physical decline. Depression is the most common mental health condition worldwide. We’ve...
The Air You Breathe Is Silently Stealing Your Memory
You already know that air pollution damages your lungs. Chances are you’ve heard it can also harm your heart. And I bet you won’t be surprised when I tell you it claims millions of lives annually. But now, alarming new research suggests polluted air might also damage your brain. This study found that long-term exposure...
Get Intermittent Fasting Benefits Without Going Hungry
Intermittent fasting, which involves cycling between eating and fasting periods, is effective. There’s plenty of evidence for that. It’s not just weight loss, either. Intermittent fasting has significant benefits for metabolic health. However, many people find fasting difficult to stick to—and others can’t do it at all due to medical issues—so they miss out on...
Just Diagnosed with Hypertension? —6 Things to Do Next
You’ve been diagnosed with high blood pressure—now what? First, take a breath. You’re not alone—over 30 percent of adults worldwide have hypertension. That makes it one of the most common health issues… and a top cause of preventable deaths. The good news is that, unlike some conditions that can leave you feeling helpless, high blood...
Brain Games Are USELESS—Do These 5 Things Instead
I’ve seen a lot of lists lately claiming to have the secrets that keep your brain from turning into mush as you age. They typically advise activities such as doing crosswords, learning Spanish, or taking up the accordion. Challenging your mind with new learning experiences is definitely a great way to keep your brain engaged...
This $5 Fix REVERSES Cellular Aging in Just 6 Months
You take your vitamins, eat your vegetables, and feel healthy—so your nutrition is covered… right? Well, new research suggests that even health-conscious older adults may be missing crucial nutrients that keep their cells functioning like those of younger people. The trouble is that as we age, our bodies become less efficient at absorbing nutrients from...
Mailbag: Doctors Get Bone Health WRONG—Here's What Really Works
“Thank you so much for answering this. With millions of women who are seniors over 70 facing a diagnosis of osteoporosis, this is my question. What can we do naturally to help improve our bone density, especially in the spine lumber 1 and 2? Also, how do we help improve bone density in the femur...
Critical Brain Nutrient Missing In 9 Out of 10 American Diets
You’ve probably heard plenty about brain-boosting omega-3s, antioxidants, and B vitamins. But there’s another nutrient that’s just as critical for your cognitive health. However, it’s been flying under the radar… until now. Mounting evidence suggests this overlooked compound could be key to protecting your brain and enhancing memory. It may even reduce your risk of...
"Miracle Berry" Supercharges Your Microbiome
Happy Father’s Day to all the dads and granddads who’ve shared their wisdom, strength, and love through the years. Thank you for teaching us that the best medicine is laughter, love, and a father’s caring heart. Want to upgrade your health but don’t want complicated diets or expensive supplements? Science just revealed a delicious way...