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Kefir

Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.

Described by some as a mildly carbonated liquid yogurt, kefir is rich in calcium and protein and is also "a good source of magnesium, riboflavin, folate, and B12," says Grotto. Like yogurt, kefir contains probiotics, which not only aid digestion but may also help manage symptoms of IBS or Crohn's disease. These probiotics may also treat or prevent vaginal or urinary infections in women.

Kefir can be a nutritious, drinkable breakfast or quick, filling snack, but you can also blend it in smoothies and shakes or add it to soups, breads, and other baked goods.

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