Get that good feeling
Your daily dose of probiotics
Adding kefir to your diet can be an easy and delicious way to increase your intake of probiotics.
The name is derived from a Turkish word that refers to the ‘good feeling’ a person gets after drinking it.
Originating thousands of years ago in the mountains of the North Caucasus region of Russia as well as in Tibet and Mongolia, kefir - derived from the Turkish word keyif – is a combination of milk and kefir grains which contains live bacteria and yeast. Kefir are not grains in the usual sense, but rather a collection of bacteria, yeast and other microorganisms which, when clumped together, tend to give the impression of cauliflower or cottage cheese.
The grains, bacteria and yeast used in the fermentation process came about naturally, which means it can’t be produced artificially. This means that the grains used to make kefir today, are direct descendants of those first discovered thousands of years ago!
Although historic, it was closer to the 19th century that people started producing and consuming kefir more widely. Today, it is sold in health shops and used in the kitchens of those who prefer taking the cue from nature to heal their bodies naturally, including it as a daily staple to ensure the delicate balance between gut and health stays intact.
MedicalNewsToday describes kefir as a type of fermented dairy product, created by adding bacteria and yeast cultures to milk. The cultures feed on natural sugars in the milk, which allows it to multiply, creating a fermented drink with a tart and tangy flavour and consistency similar to drinking yoghurt. Due to the fermentation process, kefir may taste slightly carbonated because the microbes produce gases as they digest the sugars in the milk.
The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. When kefir grains are added to milk, the bacteria and yeast use it as food and multiply, starting the process of fermentation.
Creating nutrients
Fermentation occurs when microorganisms turn food into other chemicals, changing the flavour and creating healthy nutrients. When mass-produced kefir products use bacteria and yeasts extracted from kefir grains rather than the grains themselves, it however reduces the number and diversity of probiotics, or “good” bacteria, which is part of the reason it may have health benefits.
Milk kefir is the most common type, while water kefir is a good choice if you are vegan. Milk kefir comes in both full-fat and low-fat versions and the higher the fat content, the thicker and creamier the kefir. Full-fat kefir has similar protein, fat and sugar content to full-fat yoghurt. Water kefir on the other hand has different probiotics than milk kefir and doesn’t contain the protein that comes from the dairy in milk.
A serving of 100 ml of plain whole milk kefir will have about 4 grams (g) protein, 4 g fat and 3 g sugar.
While “live” yoghurts do contain probiotics, kefir made from kefir grains has a much more diverse range, around 300 different species, including some that are only present in kefir. Kefir contains a range of B vitamins, as well as vitamins C, A, and K, is a good source of essential minerals, including magnesium, calcium and potassium and also has much less lactose than yogurt.
A more diverse gut microbiome is a healthier one, with a greater range of “good” bugs that carry out useful functions in your body. This is the reason why eating fermented foods like kefir can help increase the beneficial bacteria in your gut microbiome, the unique collection of microorganisms that live in your gut. Many of the probiotic bacteria in kefir are particularly good at surviving in the potentially harsh conditions in your gut.
For your health
Research suggests that eating probiotic foods may help lower both overall cholesterol and “bad” LDL cholesterol, however when it comes to kefir specifically, things are less clear-cut. Although scientists did see improvements in cholesterol in animal studies using bacteria taken from kefir, research involving people drinking kefir has not backed this up. While probiotics, in general, do seem to have a positive effect on cholesterol levels and blood pressure, there’s currently not much research about kefir specifically.
When it comes to controlling blood sugar, studies suggest that regularly consuming probiotic foods and drinks may help to improve your body’s blood sugar control and reduce insulin resistance. Initial evidence shows that drinking kefir may improve these factors in people who already have diabetes.
While consuming kefir regularly may contribute to weight loss, limited evidence suggests it’s no more effective than drinking skim milk.
Kefir may also be able to help with lactose intolerance, a common digestive issue that can lead to symptoms such as excess gas and bloating. Beta-galactosidase is naturally present in kefir grains, so, during fermentation, it reduces the amount of lactose in the milk by around 30%. Certain enzymes in the kefir itself can also help you digest the remaining lactose once you’ve consumed it.
While ‘normal’ inflammation can be a good thing as a response by your immune system to illness or injury that helps you fight off disease or heal properly, chronic inflammation can be bad for your body. Most research into the effects of kefir on inflammation comes from laboratory and animal studies, showing that substances in kefir can reduce the activity of proteins that activate immune responses and cause inflammation.
Portion size
As with all things tried for the first time, it is always best to gradually introduce it into your diet. When you first begin consuming fermented foods like kefir which contains probiotics, you may experience digestive issues like increased gas, bloating and diarrhea. This usually settles down after a few days as your body adjusts. Those who are lactose intolerant may still need to be careful about how much kefir they consume and rather stick to non-diary forms like water kefir. It is also important to note that the fermentation process produces a small amount of alcohol, with kefir that can contain between 0.5% and 2% alcohol. Also be mindful that an immune deficiency or if you recently had surgery, you may be at an increased risk of infection.
If you are a kefir newbie, start by consuming a small amount at a time, giving your gut the chance to get used to the probiotic bugs. Rather have a small portion of fermented foods like kefir daily than a large amount once in a while.
Consuming probiotic bacteria regularly may give these “good” bugs a better chance of hanging around in your gut. Make sure to also include plenty of different plants in your diet. These provide prebiotics that feed your “good” gut bugs and help them to thrive.
Originating thousands of years ago in the mountains of the North Caucasus region of Russia as well as in Tibet and Mongolia, kefir - derived from the Turkish word keyif – is a combination of milk and kefir grains which contains live bacteria and yeast. Kefir are not grains in the usual sense, but rather a collection of bacteria, yeast and other microorganisms which, when clumped together, tend to give the impression of cauliflower or cottage cheese.
The grains, bacteria and yeast used in the fermentation process came about naturally, which means it can’t be produced artificially. This means that the grains used to make kefir today, are direct descendants of those first discovered thousands of years ago!
Although historic, it was closer to the 19th century that people started producing and consuming kefir more widely. Today, it is sold in health shops and used in the kitchens of those who prefer taking the cue from nature to heal their bodies naturally, including it as a daily staple to ensure the delicate balance between gut and health stays intact.
MedicalNewsToday describes kefir as a type of fermented dairy product, created by adding bacteria and yeast cultures to milk. The cultures feed on natural sugars in the milk, which allows it to multiply, creating a fermented drink with a tart and tangy flavour and consistency similar to drinking yoghurt. Due to the fermentation process, kefir may taste slightly carbonated because the microbes produce gases as they digest the sugars in the milk.
The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. When kefir grains are added to milk, the bacteria and yeast use it as food and multiply, starting the process of fermentation.
Creating nutrients
Fermentation occurs when microorganisms turn food into other chemicals, changing the flavour and creating healthy nutrients. When mass-produced kefir products use bacteria and yeasts extracted from kefir grains rather than the grains themselves, it however reduces the number and diversity of probiotics, or “good” bacteria, which is part of the reason it may have health benefits.
Milk kefir is the most common type, while water kefir is a good choice if you are vegan. Milk kefir comes in both full-fat and low-fat versions and the higher the fat content, the thicker and creamier the kefir. Full-fat kefir has similar protein, fat and sugar content to full-fat yoghurt. Water kefir on the other hand has different probiotics than milk kefir and doesn’t contain the protein that comes from the dairy in milk.
A serving of 100 ml of plain whole milk kefir will have about 4 grams (g) protein, 4 g fat and 3 g sugar.
While “live” yoghurts do contain probiotics, kefir made from kefir grains has a much more diverse range, around 300 different species, including some that are only present in kefir. Kefir contains a range of B vitamins, as well as vitamins C, A, and K, is a good source of essential minerals, including magnesium, calcium and potassium and also has much less lactose than yogurt.
A more diverse gut microbiome is a healthier one, with a greater range of “good” bugs that carry out useful functions in your body. This is the reason why eating fermented foods like kefir can help increase the beneficial bacteria in your gut microbiome, the unique collection of microorganisms that live in your gut. Many of the probiotic bacteria in kefir are particularly good at surviving in the potentially harsh conditions in your gut.
For your health
Research suggests that eating probiotic foods may help lower both overall cholesterol and “bad” LDL cholesterol, however when it comes to kefir specifically, things are less clear-cut. Although scientists did see improvements in cholesterol in animal studies using bacteria taken from kefir, research involving people drinking kefir has not backed this up. While probiotics, in general, do seem to have a positive effect on cholesterol levels and blood pressure, there’s currently not much research about kefir specifically.
When it comes to controlling blood sugar, studies suggest that regularly consuming probiotic foods and drinks may help to improve your body’s blood sugar control and reduce insulin resistance. Initial evidence shows that drinking kefir may improve these factors in people who already have diabetes.
While consuming kefir regularly may contribute to weight loss, limited evidence suggests it’s no more effective than drinking skim milk.
Kefir may also be able to help with lactose intolerance, a common digestive issue that can lead to symptoms such as excess gas and bloating. Beta-galactosidase is naturally present in kefir grains, so, during fermentation, it reduces the amount of lactose in the milk by around 30%. Certain enzymes in the kefir itself can also help you digest the remaining lactose once you’ve consumed it.
While ‘normal’ inflammation can be a good thing as a response by your immune system to illness or injury that helps you fight off disease or heal properly, chronic inflammation can be bad for your body. Most research into the effects of kefir on inflammation comes from laboratory and animal studies, showing that substances in kefir can reduce the activity of proteins that activate immune responses and cause inflammation.
Portion size
As with all things tried for the first time, it is always best to gradually introduce it into your diet. When you first begin consuming fermented foods like kefir which contains probiotics, you may experience digestive issues like increased gas, bloating and diarrhea. This usually settles down after a few days as your body adjusts. Those who are lactose intolerant may still need to be careful about how much kefir they consume and rather stick to non-diary forms like water kefir. It is also important to note that the fermentation process produces a small amount of alcohol, with kefir that can contain between 0.5% and 2% alcohol. Also be mindful that an immune deficiency or if you recently had surgery, you may be at an increased risk of infection.
If you are a kefir newbie, start by consuming a small amount at a time, giving your gut the chance to get used to the probiotic bugs. Rather have a small portion of fermented foods like kefir daily than a large amount once in a while.
Consuming probiotic bacteria regularly may give these “good” bugs a better chance of hanging around in your gut. Make sure to also include plenty of different plants in your diet. These provide prebiotics that feed your “good” gut bugs and help them to thrive.
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