November 23, 2025

     The health benefits 

            of labneh

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Key concept: fermented dairy is a powerful resource for gut health.

HI ,

Over the past few weeks, I’ve embarked on a culinary adventure that I believe offers substantial health advantages for many of my patients. I’ve been experimenting with making kefir and yogurt at home using A2 milk, and recently, I’ve transitioned them into labneh, a traditional Middle Eastern strained yogurt cheese. Initially, this journey was a personal experiment in digestive wellness, but it has blossomed into something I’m eager to share with you.

What Is Labneh?

Labneh, a thick and creamy cheese, is made by straining yogurt or kefir to remove the liquid whey. This results in a product with a consistency between Greek yogurt and cream cheese, with a delightful tangy flavor that’s incredibly versatile. This ancient food has been a staple in Middle Eastern cuisine for centuries, and for good reason.

The simplicity of labneh lies in its traditional method. All you need is plain yogurt or kefir, cheesecloth, a strainer, and time. Line a strainer with cheesecloth, add your yogurt or kefir, and let it drain in the refrigerator for 12 to 24 hours. The longer you strain it, the thicker it becomes. That's it. No special equipment or complicated techniques are required.

The Nutritional Advantages

One of the most compelling aspects of labneh is its concentrated nutrition. When you strain yogurt or kefir, you're primarily removing water and whey, but most of the beneficial components remain and become more concentrated.

Protein concentration: While you do lose some whey protein in the draining liquid (roughly 20% of the total protein), the casein proteins remain in the strained product. Because you're also removing water weight, labneh actually contains approximately double the protein density of the yogurt you started with. This makes it an excellent protein source, particularly satisfying for breakfast or as a snack.

Reduced lactose: This is particularly important for patients with lactose sensitivity. During fermentation, bacteria consume most of the lactose, converting it to lactic acid. Regular yogurt already contains about 40 to 50% less lactose than milk. When you strain it to make labneh, you remove additional whey containing dissolved lactose, resulting in a product with roughly 60 to 80% less lactose than the original milk.

If you make labneh from kefir, the lactose reduction is even more dramatic. Kefir undergoes longer and more complete fermentation, often consuming 90 to 99% of the lactose, especially with extended fermentation times. Straining kefir to make labneh removes what little lactose remains, creating a nearly lactose-free dairy product that many lactose-intolerant individuals can enjoy without digestive upset.

Probiotic benefits: Both yogurt and kefir are excellent sources of beneficial bacteria, but kefir is particularly impressive, typically containing 30 to 50 different strains of probiotics compared to yogurt's 2 to 10 strains. When you make labneh from kefir, you're creating a probiotic-rich food that supports digestive health and may benefit immune function. The thick, creamy texture of labneh makes these probiotics more enjoyable to consume regularly.

My Experience with A2 Milk

In my personal experimentation, I've been using A2 milk exclusively for making both kefir and yogurt. This choice relates to the ongoing research about different types of beta-casein proteins in cow's milk.

Most commercial cow's milk contains both A1 and A2 beta-casein proteins. During digestion, A1 beta-casein can break down to produce beta-casomorphin-7 (BCM-7), a peptide that some research suggests may cause digestive discomfort in certain individuals. A2 milk contains only A2 beta-casein, which doesn't produce BCM-7 in the same way.

I've personally found that I digest A2 milk better, without the digestive upset I sometimes experienced with regular milk. While the scientific evidence on casomorphins is still evolving and not all research shows significant concerns, many people report similar improvements when switching to A2 milk. If you've experienced unexplained digestive discomfort with dairy products but don't seem to be lactose intolerant, A2 milk might be worth exploring. Goat milk is all A2 as well.

Kefir Labneh vs. Yogurt Labneh

Having now made labneh from both kefir and yogurt, I've found the taste and texture to be remarkably similar. Both produce a thick, creamy, tangy cheese that benefits from a pinch of salt to bring out the full flavor. The kefir version tends to have a slightly more complex, pronounced tang due to kefir's greater diversity of microorganisms, but in practice, both are delicious and versatile.

The process is identical for both: strain through cheesecloth for 12 to 24 hours in the refrigerator. One bonus tip: don't discard the liquid whey that drains off. This whey is packed with probiotics and can be used in smoothies, as a base for salad dressings, in baking as a buttermilk substitute, or even to ferment vegetables.

Flavoring Your Labneh

Plain labneh with a bit of salt is wonderful, but the possibilities for flavoring are endless. An important note: add flavors after straining rather than during fermentation. Herbs, spices, and especially fruits can interfere with fermentation or introduce competing microorganisms that might affect your culture. By flavoring after straining, you maintain control over your base culture and can create multiple flavor varieties from a single batch.

One of the most traditional and delicious ways to serve labneh is with za'atar, a Middle Eastern spice blend typically containing dried thyme, toasted sesame seeds, sumac (a tangy, lemony-tasting dried berry), and salt. The flavor profile is herby, tangy, nutty, and slightly citrusy. The classic preparation is simple: spread labneh on a plate, make a well in the center, drizzle generously with good olive oil, and sprinkle za'atar over the top. Serve it with warm pita bread for scooping. This centuries-old combination is incredibly satisfying.

Other excellent flavor combinations include roasted garlic and herbs, honey with crushed pistachios, cucumber with dill and mint, sun-dried tomatoes and basil, harissa or Aleppo pepper for heat, or lemon zest and thyme. The thick, creamy texture of labneh serves as a perfect canvas for experimentation.

Why I'm Sharing This

As a physician, I'm always looking for simple, evidence-based approaches to support my patients' health. Making labneh at home offers several benefits: it's a highly digestible, protein-rich food that supports gut health through probiotics; it's significantly lower in lactose than regular dairy; it's economical to make at home; and it's incredibly versatile in the kitchen.

For patients dealing with digestive issues, inflammation, or simply looking to improve their diet with whole, fermented foods, homemade labneh represents an accessible entry point. The process is forgiving, requires minimal equipment, and the results are both delicious and nutritious.

If you're interested in trying this yourself, start simple. Buy some plain, full-fat yogurt or kefir (preferably organic and from A2 milk if available), strain it overnight, add a pinch of salt, and taste the results. You might just discover, as I have, that this ancient food has an important place in modern wellness.

I encourage you to experiment and discover what works best for your palate and your digestive system. As always, if you have specific dietary concerns or health conditions, please discuss them with me during your next visit so we can tailor recommendations to your individual needs.

Take care,

David

Ellen

Ellen has been working on a special project for one of her clients - Mr. Preying Mantis. This image appeared to the client in a dream and it carried special significance so Ellen decided to render it in a memorable fashion. This was a first for Ellen as she has never done a painting of a bug before.

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