Nutrition

Why kefir deserves a place in your wellness routine

5 January, 2023 . 0

With a host of health benefits, it’s no surprise that kefir is becoming increasingly popular. Here’s everything you need to know about this fermented drink.

You might have seen kefir in your supermarket fridge in a variety of brands and flavours.

Similar to yoghurt but thinner in consistency, kefir is a cultured, fermented milk drink that originated thousands of years ago from the mountainous region that divides Asia and Europe.

Its name comes from the Turkish word keyif, which means “feeling good after eating”.

Revered as an ancient miracle food, kefir has kept its health halo over the centuries for good reason, naturopath Chloe Chivers says.

“Kefir is a probiotic drink containing many different strains of good bacteria that can help increase the diversity of beneficial bacteria in your gut microbiome which, in turn, provides lots of important health benefits to many other parts of your body,” Chloe says.

So, what exactly is kefir?

Traditionally made with cow’s or goat’s milk, the drink is made by adding kefir grains to milk, dietitian Rebecca Flavel says.

“These aren’t cereal grains but clusters of complex microorganisms of bacteria, yeasts and enzymes that look a bit like tiny cauliflower florets in appearance,” Rebecca explains.

“You place them in the milk and the cultures feed on the lactose, or the natural sugars in the milk, and ferment to create a rich probiotic milk.

“The microbes also produce carbon dioxide, which is what gives kefir the slightly fizzy taste.”

Kefir can also be made with water, including sugar water, fruit juices or coconut water, and is great for vegans or those who want to avoid dairy.

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What are the health benefits of kefir?

According to Chloe, kefir is nutrient-rich, with milk kefir containing calcium, B12, magnesium, vitamin K2, folates and living enzymes.

It also tends to contain more gut-friendly microorganisms and a wider variety of bacteria strains than yoghurt.

“First and foremost, it supports gut health – so if you have gut flora that’s been lost or unbalanced through too much alcohol or stress, eating unhealthy fried or heavily processed foods, or taking antibiotics, then including kefir in your diet is going to help rebuild that array of good bacteria,” Chloe says.

“That’s a win-win because around 80 per cent of your immune system cells reside in your gut; by building up the good bacteria, you’re supporting immunity and reducing inflammation.”

Science is also finding that kefir may control blood sugar, aid digestive health and lower cholesterol, as well as assist in weight management.

How do you take kefir?

“Kefir can be taken on its own as a drink, or become part of your breakfast mixed with fresh fruit and granola,” Chloe suggests.

Or, make it into a nourishing dessert mixed with nuts and raw honey.

“Just remember not to heat it up and kill off the bacteria – raw and cold is best!” she adds.

“Or try using it to make salad dressings, or as a base for a dipping sauce,” Rebecca suggests.

“You can add it into your smoothie in place of almond or coconut milk and in homemade frozen desserts; and you can even use it instead of milk to make your muffins extra fluffy.”

How much kefir do you need?

Our experts agree that kefir can be a healthy (and yes, delicious) addition to a well-rounded diet; however, drinking too much can lead to digestive issues.

It does contain carbohydrates (around 10 to 13 grams per cup) so those who need to watch their daily carb allotment, such as people with diabetes, may need to limit their intake.

For best results, Chloe recommends sticking to around half to one cup a day; and checking for added sugar in the supermarket brands.

How to make your own kefir at home

If you’re not too sure which in-store variety to choose, you can easily make your own.

Kefir grains are available in some health food stores and supermarkets, as well as online.

Just remember that the grains for milk kefir are different to those used for water kefir.

“The process is really simple and there are lots of online videos that show you how to do it – all you really need is your grains, liquid and a clean jar with a lid,” Rebecca says.