If you were looking for a dairy-based fermented product to rival the probiotics found in yogurt, we may have just found it. Made from a combination of cultures of yeast and lactic acid bacteria (grains), kefir (the name originally derived from the Turkish word keyif – which translates to feeling good after a meal) is a lightly fermented drink made from a milk source (be it goat, sheep, cow or even coconut). Microorganisms within the grains multiply and ferment the sugars in the milk over a period of 24 hours, before transforming it into kefir.
Despite the fact that its nutrient content value varies based on its source, kefir remains nutrient-dense, containing a host of vitamins and minerals that include vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, and of course probiotics – which are the main reason for many of its health benefits.
Kefir vs. Yogurt
Due to its rich microorganism content, many consider this to be the ultimate probiotic dairy product. Although yogurt is rich in bacteria, kefir contains more species of bacteria and yeast, which allows it to be more effective in regards to gut microbes and health.
The three most popular types of kefir are the ones made from milk, coconut, and water. Although they consist of different bases, the process used to create this product remains the same.
1. Milk Kefir
Milk kefir is made from goat’s milk, cow’s milk, and sheep’s milk. While it has a tart taste, the strength of this type depends on how long the kefir has been left to ferment, with a longer fermenting process creating a much stronger taste. If you’re looking to combat the tart taste, you can opt for flavored kefir that includes berries and other fruits. You can also purchase plain kefir and use raw honey for added taste or other fruits. Moreover, it can also be used as a base for soups and stews.
2. Coconut Kefir
The coconut form of the fermented drink can be made from either coconut milk or coconut water. Coconut milk is made by blending the white, thick part of the coconut with water before straining the pulp out, which leaves a milky liquid.
As neither of these types of kefirs contains any dairy, it can be well enjoyed by anyone who is lactose intolerant. It has a much sweeter taste and stronger flavor when compared to milk kefir.
3. Water Kefir
Water kefir is usually made using sugar water or fruit juice. It has a much subtler taste and is lighter in texture when compared to milk kefir. However, like the type made from milk, it can be flavored using fruits or herbs. It’s also much healthier to drink than your local grocery store’s soda.
As it’s lighter in texture, it’s best to add water kefir to smoothies or salad dressings.
Health benefits
Bone health
Low levels of calcium in the body can affect bone health, thereby increasing the risk for fractures as well as osteoporosis. Aside from being rich in calcium, dairy-based kefir also contains vitamin K2 which helps the body to both better absorb calcium and improve bone density. One study found that it helped to significantly reduce the risk of fractures.
Consumable by lactose intolerants
Common dairy foods contain a natural sugar called lactose. Unfortunately, many are unable to properly break down and digest this sugar, resulting in them being lactose intolerant. Yes, kefir is a dairy-based product. However, the bacteria found in it transforms lactose into lactic acid, making it much easier to digest. As a result, people who are lactose intolerant often find it easier to consume fermented dairy products.
However, if you are lactose intolerant, be sure to try a small bit of this product. You should then give your body a twenty-four-hour period to decide whether it can digest it.
Digestive health
Because this is a fermented food, it is incredibly rich in probiotics. This means that it can help to restore the balance of good bacteria found in the gut.
As gut health is linked to digestive health, this then means that kefir can help to boost digestive health. In doing so, this product can help protect against digestive health issues. These include irritable bowel syndrome, inflammatory bowel disease, diarrhea, constipation, bloating, and gas.
One study found that this product not only reduced the need for laxatives but also improved bowel movements of 20 adults with constipation over a period of four weeks.
May protect against cancer
There are many studies highlighting the potential fermented milk has in protecting against cancer. According to an in-vitro test published in the Journal of Medicinal Food, extracts from this product significantly reduced the number of human breast cancer cells by 56%.
Improved symptoms of allergies and asthma
Allergies and asthma are linked to the body’s inflammatory responses against harmless environmental substances. Although studies still need to be conducted in humans, animal studies have revealed how kefir suppressed inflammatory responses related to allergies and asthma.
When choosing your kefir, make sure to go for organic brands. These are low in sugar and free of added flavors and preservatives. Once purchased, keep them refrigerated in glass bottles when you’re not enjoying them with smoothies, soups, oats, or simply as a beverage.
