What is Kefir? Types, Nutrition Facts, Health Benefits and How to Make It

What is Kefir?

Kefir is a fermented milk drink that has been consumed for centuries in Eastern Europe and Russia. The word kefir comes from the Turkish word "keif" which means feeling good or good feeling. This refers to the sense of wellbeing people have after drinking kefir.

Kefir contains a variety of nutrients and probiotics that provide many health benefits. Its made by adding kefir grains to milk. The grains contain yeasts and lactic acid bacteria that ferment the milk, turning the sugars into lactic acid, carbon dioxide, and a small amount of alcohol.

Fermentation Process

The fermentation process is what gives kefir its unique taste and health benefits. Here are the steps:

1. Kefir grains are added to milk
2. The yeasts in the kefir grains metabolize the lactose in the milk into lactic acid, carbon dioxide, and ethanol
3. This process makes the milk acidic which gives kefir its tangy taste
4. The bacteria produce kefiran, a polysaccharide that gives kefir its thick, creamy texture
5. Fermentation continues for 24-48 hours until desired taste and texture is achieved

The end result is a fizzy, tangy beverage filled with billions of probiotic bacteria and yeast. The specific strains can vary depending on the source of the kefir grains.

Types of Kefir

There are two main types of kefir:

• Milk Kefir: This is the traditional type made by fermenting milk with kefir grains. Cow, goat or sheep milk can be used.
• Water Kefir: Instead of milk, sugar water is fermented with kefir grains. This creates a probiotic soda-like beverage.

Within these two categories, there are many variations including:

• Coconut milk kefir
• Almond milk kefir
• Kefir cheese
• Frozen kefir
• Kefir smoothies

The possibilities are endless when it comes to flavored kefirs. Fruits, spices, chocolate and more can be blended in for creative options.

Nutrition Facts

Kefir is packed with vitamins, minerals and probiotics that provide impressive health benefits. Here are some of the main nutrients found in kefir:

• Protein - 8 grams per cup
• Calcium - 20% of the RDI
• Phosphorus - 20% of the RDI
• Vitamin B12 - 14% of the RDI
• Riboflavin (B2) - 19% of the RDI
• Magnesium - 5% of the RDI
• Tryptophan - 5% of the RDI
• Potassium - 8% of the RDI
• Probiotics - Up to 50 billion CFUs per serving

The nutritional profile can vary slightly based on the milk, grains and fermentation time used to produce the kefir. For example, goat milk kefir may be higher in calcium and coconut milk kefir will be lower in protein.

One of the key benefits of kefir is the probiotics. These healthy bacteria support digestion and overall health in many ways.

Probiotics and Digestive Benefits

Each spoonful of kefir contains billions of live and active probiotic bacteria. The four main strains are:

• Lactobacillus acidophilus
• Streptococcus thermophilus
• Lactobacillus delbrueckii subsp. bulgaricus
• Lactobacillus kefiri

These bacteria help colonize the digestive tract with beneficial microbes. This can improve many aspects of health including:

• Digestion of lactose - For those with lactose intolerance
• Diarrhea prevention - Probiotics improve stool consistency
• Constipation relief - By improving gut motility
• Irritable bowel syndrome (IBS) - By reducing inflammation in the colon
• Autoimmune response - Probiotics modulate the immune system
• Skin conditions like eczema - The gut and skin are closely linked

The probiotics in kefir also help to populate the gut with good bacteria, which can prevent the growth of harmful bacteria. This creates a healthy microbiome for improved all around health.

Health Benefits of Kefir

Research has uncovered an array of kefir health benefits. Here are some of the top ways this fermented probiotic beverage can boost your health:

1. Rich in Probiotics

Kefir provides a concentrated dose of probiotics to support digestive and immune system health. The various strains of yeast and lactic acid bacteria in kefir can help destroy harmful bacteria in the gut.

2. Supports Bone Health

The high calcium content of kefir makes it an excellent choice for supporting bone health. Calcium is essential for building and maintaining strong bones and preventing conditions like osteoporosis.

3. Promotes Heart Health

Some of the probiotics in kefir have been shown to reduce high blood pressure and cholesterol levels. This can lower your risk of heart disease.

4. Anti-Inflammatory Effects

The probiotics in kefir have anti-inflammatory effects in the body. Chronic inflammation is at the root of many modern disease. Kefir can help fight this.

5. May Fight Cancer

Certain probiotic strains in kefir are thought to have anti-carcinogenic effects, particularly against colon cancer. More research is still needed though.

6. Improves Allergy Symptoms

The probiotics in kefir boost the immune system and reduce inflammation. This may help improve seasonal allergy symptoms.

7. Supports Weight Loss

Kefir is rich in protein to support satiety and some probiotic strains are thought to influence fat storage. This combination may support a healthy weight.

8. Protects Against Pathogens

Research shows kefir may destroy harmful bacteria and yeasts like E. coli, Salmonella and Candida. This helps prevent infections.

9. Heals the Gut

The probiotics in kefir help repair damage in the digestive tract caused by conditions like leaky gut syndrome. This promotes a healthy gut.

10. Improves Lactose Digestion

The bacteria in kefir produce lactase, an enzyme that helps break down lactose. This makes kefir easier to digest for those with lactose intolerance.

How to Make Kefir at Home

Its easy and inexpensive to make kefir at home. All you need is milk, kefir grains and a jar:

1. Add kefir grains to a glass jar and fill with milk. Cow, goat or sheep milk works best.
2. Cover the jar with a cloth or lid and let it sit at room temperature for 24-48 hours.
3. Strain out the grains and transfer the fermented kefir milk into a new jar.
4. The grains can be reused to start a new batch.
5. Flavor the kefir as desired and refrigerate before drinking.

The longer the fermentation time, the tang

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.