What is kefir?

Kefir is a fermented milk product that is rich in probiotics. It is made by adding kefir ‘grains’ to a liquid, usually cow or goat milk. Kefir grains look like small bits of rice but they aren’t actually grains at all. They contain a culture of bacteria and yeast that thrive on the lactose in milk. Kefir can also be made with sugar water or coconut water but the primary research has been done on milk based kefir because of production of a beneficial bacteria in the lactobacillus family.

The fermentation process of kefir creates a tangy, yogurt-like beverage that is full of good bacteria that promote a healthy gut. Kefir is not a yogurt, however, it is better! The big difference between yogurt and kefir is the culture used to make yogurt typically only contains 2-3 strains of bacteria. The culture in ‘kefir grains’, on the other hand, usually contains 15-60 different strains of bacteria plus yeasts meaning the types of microorganisms are much more diverse than in yogurt and it’s the microbial diversity in your gut that is directly linked to health. The more diversity of strains you have, the healthier you are in general.

Kefir: a thousand year old tradition becoming a new discovery.

Many traditional cultures around the world have made kefir for centuries. Now new research is showing that this ancient wisdom tradition has incredible and wide ranging science based health benefits.

Because of the high number of probiotics in kefir, it has been shown to help restore the balance of friendly bacteria in your gut, which has effectively helped treat patients with GI symptoms ranging from diarrhea to irritable bowel syndrome (IBS). Evidence has shown that kefir has been part of the successful treatment of ulcers caused by H. pylori infection, though it cannot be used alone to treat that infection.

Research has also found that patients who consume kefir regularly may reduce or remove intolerances to dairy. But the allergy benefits don’t just stop at GI symptoms and allergies. A preliminary study in mice has shown that kefir has positive effects on reducing upper respiratory allergies and asthma in mice. This new research also supports the traditional treatment of tuberculosis patients in Russia, using a daily dose of kefir as one of their medicines.

Drinking ½ cup to 1 full cup of Kefir per day has been shown to have incredible immune-boosting benefits. Studies show that kefir has a profound antimicrobial effect by reducing the number of pathogenic yeasts, viruses, and bacteria in the gut. Kefir also helps increase the speed of wound healing and improves the function of the immune system, including alleviating allergies, asthma, and upper respiratory infections. If you don’t like the taste, try using it to make overnight oats in the fridge or just take it like medicine to support your immune system and gut microbiome.

What kind of kefir should I use?

We suggest goat milk kefir because goat milk has been shown to protect the intestinal flora. It is also closer to human milk than cow’s milk and has significantly less lactose, so it is more easily digested by the body. However, the effects of kefir have been studied in both cow and goat milk. So get goat kefir when possible, but if you get cow milk kefir, you will still be getting healthy benefits as well. There is also kefir water and coconut milk, but the key to kefir is lactose fermentation, as based on published research.

The bottom line

Kefir is a gut-nourishing, fermented food with a long history of promoting health and new research supporting this ancient tradition. We have now seen case studies in our own GutWell clinic with patients experiencing a significant reduction in GI and other symptoms by adding kefir goat milk daily, and we include goat milk kefir as part of our proprietary GutWell Detox Diet.

While more research is needed on this incredible beverage, the encouraging case studies in our clinic are supported by emerging research that suggests that kefir boosts the immune system, aids in digestive problems, improves bone health, and may even combat cancer.

Easy to use & easy to enjoy

Drink it by the glass –Kefir is a drinkable beverage. Pour a glass and drink it straight. Add some honey if it’s a little too tart for you.
Blend into your favorite smoothie– Kefir is an excellent base for smoothies.
Use it in baking instead of buttermilk or milk. – Much like buttermilk, kefir makes baked goods extra fluffy thanks to the reaction between baking powder and the slightly acidic kefir. Replace water, milk, or buttermilk in pancakes, waffles, and muffin recipes to get beneficial bacteria into your favorite treats
Add to overnight oats for an easy, on-the-go breakfast. Mix plain kefir and some prebiotic honey with your oats to give them a probiotic boost. Top with your favorite fruit, let it sit in the fridge for 8 hours, and enjoy.
Use to tenderize meats before breading – Giving chicken a quick soak in plain kefir before breading and pan-frying or baking makes it extra juicy – much like your great-grandma’s secret recipe for fried chicken used cultured buttermilk.
Use it to make creamy dressings or salads that call for yogurt, sour cream, or mayo. Plain kefir is the perfect way to lighten up creamy salads or add a probiotic punch to salad dressings.
Make a delicious spread or dip—Strain the kefir overnight through a coffee filter or cheese cloth (in the fridge) to remove the whey and leave behind a thick, creamy spread to which you can add your favorite herbs or seasonings.