Kefir and Fiber Combo Outperforms Omega-3 in Reducing Inflammation: Study Finds - Video

Researchers at the University of Nottingham have found that combining fermented kefir with a diverse prebiotic fiber blend reduces whole-body inflammation more effectively than taking omega-3 or fiber alone. The findings were published in the Journal of Translational Medicine.

The most effective supplement tested was a synbiotic—a combination of probiotics and prebiotics. In this study, the synbiotic consisted of naturally fermented kefir paired with a broad-spectrum prebiotic fiber mix.

The kefir and fiber blend used in the trial was supplied by Chuckling Goat Ltd. The kefir was produced by fermenting goat’s milk with live kefir grains, which contain dozens of beneficial bacteria and yeast species.

When combined with diverse prebiotic fibers, these live microbes are better able to thrive. The fiber acts as fuel for beneficial gut bacteria, promoting their growth and stimulating production of short-chain fatty acids such as butyrate. Butyrate is known for its anti-inflammatory properties and its role in regulating immune function.

Over six weeks, healthy adult participants were assigned to take either:

• The synbiotic (kefir + fiber)

• Omega-3 supplements

• Prebiotic fiber alone

While all three interventions reduced inflammation to some degree, the synbiotic group experienced the largest decrease in systemic inflammatory markers—proteins in the blood that reflect inflammation throughout the body.

Lower systemic inflammation is associated with improved immune balance and may help reduce the risk of chronic conditions linked to long-term inflammation, such as cardiovascular and metabolic diseases.

Future studies will explore whether similar benefits occur in people with existing health conditions, helping determine whether synbiotic supplementation could play a therapeutic role in managing inflammation-related diseases.

Overall, the findings suggest that nourishing beneficial gut microbes—by pairing live fermented foods with the right fibers—may be more effective than relying on single-ingredient supplements alone.

REFERENCE: Amrita Vijay, Liz Simpson, Melanie Tooley, Sarah Turley, Afroditi Kouraki, Anthony Kelly, Cristina Menni, Josh Armstrong, Shann Jones, Ana M Valdes. The anti-inflammatory effects of three different dietary supplement interventions. Journal of Translational Medicine, 2025; 23 (1) DOI: 10.1186/s12967-025-07167-x