Hi Kathy. Since yogurt, kefir and all the different types of fibre you’re adding to your diet are new to you, a suggestion would be to start slowly and maybe just try the yogurt first. Kefir is an amazing product for boosting the good bacteria in the gut biome. But it can also cause gas and bloating if you’re not used to it.
So I’d begin with 8 oz of yogurt daily. You can break that into smaller portions, morning and then evening before bed. Then in a few days, you can add a little kefir to give that a try. I wouldn’t go with a full serving size right away. That might be too much of a good thing when you’re not used to it. You could used a couple tablespoons the flavored kefir mixed into your plain yogurt to start.
This will take time to completely heal your gut…weeks to months! But don’t get discouraged. You’re on the right track now with getting the healthy pre and probiotics back into your system. Good luck!