Kefir and Prebiotic Fiber Combination Shown to Reduce Inflammation More Effectively Than Omega-3s

A new study published today indicates that a combination of kefir and prebiotic fiber – a “synbiotic” approach – reduces inflammation more effectively than either omega-3 or prebiotic supplements taken alone, potentially offering a new avenue for managing inflammatory conditions.

Researchers compared the effects of a synbiotic supplement, omega-3 supplements, and a prebiotic plant fiber. The study, partially funded by U.K.-based gut health company Chucking Goat Ltd., found the kefir-based synbiotic had the strongest impact on reducing inflammation. “This is likely because the supplement delivers both good microbes and the fibers that feed them,” explained Amrita Vijay, PhD, lead author of the study and a senior researcher at the University of Nottingham. The combination appears to boost the production of butyrate, a short-chain fatty acid known to support gut immunity and lower inflammation.

Synbiotics, which pair probiotics and prebiotics, aren’t limited to supplements; dietary combinations can also provide similar benefits. Registered dietitian Vanessa King, MS, RDN, CNSC, suggests pairings like yogurt with bananas or berries, or kimchi with rice and vegetables as accessible ways to incorporate synbiotics into meals. Understanding the gut microbiome and its impact on overall health is a rapidly growing field, and this research adds to the evidence supporting a food-first approach to wellness. For more information on gut health, explore resources from the National Institute of Diabetes and Digestive and Kidney Diseases.

While the study highlighted the benefits of the synbiotic approach, experts emphasize that omega-3 fatty acids remain crucial for overall health. “Even though the study shows that it wasn’t as effective for this particular activity in the body, omega-3s are critical to our health,” said King. “They’re an essential nutrient that we need to get from our food.” Researchers are continuing to investigate optimal synbiotic formulations and their effects on various populations, and individuals considering synbiotic supplements should consult with a healthcare provider, especially if they have underlying health conditions. You can learn more about synbiotics and their benefits from Verywell Health.