A combination as simple as a bowl kefir with kiwi could become a natural means of improving sleep quality. The idea, which is gaining traction in nighttime routines and recommendations from microbiota specialists, is supported by both scientific evidence for kiwi consumption and kefir’s effects on the digestive system and nighttime hormone regulation.
Dr. Sara Marín, specialist in microbiota and women’s health, explains it clearly: “If you drink kefir with kiwi, oats and walnuts, you will increase your levels of tryptophan, serotonin and natural melatonin” and, she adds, “you will fall asleep better.”
Kefir with kiwi: the natural blend that increases melatonin
The most solid scientific basis is found in a study published in Asia Pacific Journal of Clinical Nutritionwhich examined the effects of consuming two kiwis per hour before bed over a period of four weeks. Twenty-four adults with sleep problems participated in a follow-up assessment that included sleep diaries, actigraph measurements, and the CPSQI scale.
The results showed that kiwi not only shortens the time it takes to fall asleep, but also increases the overall duration of sleep and improves its efficiency. After the intervention period, participants reduced their sleep quality scale score by up to 42.4%, time to fall asleep decreased by 35.4%, and sleep efficiency improved by more than 5%.
The study concludes that consuming kiwi at night can help those suffering from sleep disorders, especially due to its contribution of antioxidants, its high concentration of serotonin and its richness in folate, compounds that directly intervene in sleep cycles and the stability of the nervous system.
Kefir, on the other hand, offers a complementary benefit in this equation. Its content of probiotics – live yeast and bacteria – contributes to the balance of the intestinal microbiota, a key component in hormonal processes related to rest.
During research on this fermented milk product, it was observed that the microbial diversity it offers can influence the modulation of stress, the inflammatory response and the production of neurotransmitters related to relaxation. Although studies on kefir do not focus directly on melatonin, they emphasize its regulating effects on gut-brain interaction and the stability of compounds that promote rest and the body’s preparation for sleep. In addition, it contains small amounts of tryptophan, an essential amino acid that acts as a precursor to serotonin and later melatonin.
Dr. Marín highlights the synergy between both foods. In a video shared via her Instagram account (@uncafecontudoctora), she explains that mixing kefir with kiwi increases the natural production of sleep hormones thanks to the addition of probiotics, antioxidants and micronutrients. In addition, in this combination he recommends adding oats and walnuts, ingredients that further increase tryptophan levels, as well as healthy fats that promote hormonal stability before bed.
His approach is part of a series of combinations he suggests for nighttime relaxation. In the same video, he mentions that yogurt with banana and almonds provides magnesium and vitamin B6, nutrients that help “relax the nervous system and go into the night more calmly.” He also recommends a bowl of kefir or yogurt with red fruits and cashews, a blend that provides antioxidants, zinc and probiotics that “help lower cortisol, sleep deeper and regulate neuroinflammation.” It even includes salty options like salmon with avocado and egg, which are rich in omega-3 and B vitamins, nutrients that cause you to wake up less at night.
But among all the combinations mentioned, that of kefir with kiwi stands out for the consistency between scientific evidence and clinical observations. Kiwi, eaten raw and rich in serotonin, antioxidants and folate, and kefir, with its probiotic contribution and its influence on the gut-brain axis, form a duo that complements each other. Marín’s suggested recipe – kefir with kiwi, oats and walnuts – can easily be taken an hour or two before bed, either as a late snack or as part of dinner. In addition to being a simple preparation, it also provides important nutrients for those who want to improve their sleep hygiene without having to resort to pharmacological interventions.
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