Why You Should Start Drinking Kefir To Feel Good Now!

Considered the probiotic of probiotics by nutritionists and digestive health experts, kefir is an invaluable food source for the good bacteria in our gut. But, do we really know what kefir is? What properties and benefits does it provide? How can we drink it? Stay and discover everything about this potent drink.

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What Is Kefir?

Kefir is a product with a liquid consistency that has been fermented using white, soft, and gelatinous granules, and in which different bacteria and yeasts act.

It’s a drink that is made through double fermentation; one is carried out by the bacteria (acid-lactic fermentation), and the other, is carried out by the yeasts present in it (called alcoholic fermentation).

This numerous combination of ferments and yeasts results in a drink with an acid taste, very aromatic and that provides very beneficial probiotic effects for the intestinal microbiota.

And how is it made?

Basically, by introducing the starting granules in whole milk or water until, after double fermentation for 24 or 48 hours, it becomes a carbonated and slightly alcoholic drink with a flavour similar to that of yoghurt.

The Codex Alimentarius standard ‘Milk and Dairy Products’ prepared by the FAO in collaboration with the WHO, specifies that kefir is “a culture prepared from kefir granules, Lactobacillus kefiri, species of the genus Leuconostoc, Lactococcus and Acetobacter that grow in a close specific relationship“.

Kefir granules constitute both lactose-fermenting yeasts (Kluyveromyces marxianus) and lactose-free fermenting yeasts (Saccharomyces unisporus, Saccharomyces cerevisiae, and Saccharomyces exiguus).

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Types Of Kefir

Just as not all natural yoghurts are the same, neither are all kefirs.

Based on its components, its nature, and its production and fermentation process, there are three types of kefir: milk kefir, water kefir, and kombucha.

Three health elixirs, not only for our digestive system but for our body in general. We’ll see below the main characteristics of each of them.

Milk Kefir

Within the different varieties, we could say that milk kefir is the best known and the one that we can most easily find in food stores or supermarkets.

It is, as we have explained previously, a dairy product derived from milk similar to yogurt, but with a more acidic flavour and a more liquid texture.

In most cases, milk kefir is made with whole cow’s milk, but it’s also common to find it made from goat’s or sheep’s milk, and even coconut milk.

In the latter, lactose intolerant people find a great advantage because it’s 100% vegetable and, therefore, does not contain any lactose or real “milk”.

Traditionally, milk kefir is made using a starter culture, which is what allows the probiotics to form at the end of the fermentation process.

At this point, milk kefir is characterized by having a sour or acidic taste.

As they explain from the Association of Lactose Intolerants, “the intensity of the flavour depends on the duration of the fermentation; a longer fermentation process leads to a stronger, more unpleasant flavour and even produces some carbonation, which results from the active yeast“.

Water Kefir

Water kefir is the vegan version of the traditional milk kefir.

It’s a drink that is very rich in probiotics and that is made from starting nodules called tibicos, a culture of bacteria known as beneficial and yeasts that do not need a dairy or animal-origin ecosystem to survive.

This is precisely one of the keys to the success of water kefir.

The large number of beneficial microorganisms it contains is a great ally to improve our immune system, as well as being a much lighter and more refreshing drink full of extraordinary benefits for digestive health.

In the world of probiotics, water kefir has been gaining popularity among those looking for a good alternative to milk.

People who do not consume milk, or who follow a vegetarian or vegan diet, find in it the necessary probiotics for the body without the need for these to come from a dairy product or other products made with tea such as kombucha, which we will now see.

Kombucha

We are now faced with another beneficial probiotic drink.

Kombucha is a fermented infusion that is made from any variety of tea (mainly green tea or black tea), to which is added the SCOBY (Symbiotic Colony Of Bacteria and Yeast) or kombucha fungus, a symbiotic culture of yeasts and beneficial bacteria.

A particularity of this fungus is its ability to transform the polyphenols in tea into other organic compounds that prevent other microorganisms from developing.

As for its flavour, it’s slightly acidic, although depending on the type of tea it is based on, it will provide a specific flavour and aroma.

Considered by many to be the tea of eternal life, kombucha is essentially an infusion full of nutrients, 100% natural, with probiotic properties, organic and vegan. You can know more about kombucha HERE.

While it is true that its probiotic components are very beneficial, it’s important to remember that both kombucha tea and kefir should not be understood as miraculous drinks, but rather as products that, within a balanced and complete diet, can help us improve our state of health.

Kefir Nutritional Information

The nutritional value per 100 grams of kefir is this:

• Calories: 64 kcal
• Vitamin A: 30.6g
• Carbohydrates: 4.8 g
• Proteins: 3.3g
• Fat: 3.5g
• Calcium: 127mg

In addition to being associated with all the aforementioned benefits, the nutritional composition of this fermented milk is one of the most interesting of this type of product: 

It contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics.

It is also rich in folic acid, contains antimicrobial strains, and can help fight cases of anaemia.

The truth is that this drink does not contain standardised nutritional values, which will vary depending on the nature of the ingredients that have been used (if it is cow’s, goat’s, or sheep’s milk, or if it is water kefir), as well as the fermentation that has occurred or even the region where it occurs.

In any case, according to a range of standard values, kefir continues to present a very interesting nutritional quality.

It contains a very high amount of probiotics as we have seen, which is where many of its benefits come from.

Making it homemade instead of bought in a store could multiply, according to experts, the beneficial effects of this drink.

Since no preservatives are added, it contains a higher concentration of active substances that are important for health.

Properties And Benefits Of Kefir

Fermented milk such as kefir is very beneficial for those people with problems digesting lactose.

Kefir is more digestive than yoghurt, because it contains more lactic acid and yeast that breaks down lactose, being more tolerable for those who are intolerant of this sugar.

Below we see a few more benefits of drinking kefir:

Supports The Immune System

Kefir granules contain more than 400 million microorganisms, half of which are Lactobacillus, which makes its probiotic effect the main goodness of this drink, due to the beneficial influence on the intestinal microbiota of those who consume it. 

Among its many benefits is its ability to improve our immune system thanks to probiotic strains and other important nutrients such as biotin, which, in turn, reproduce good bacteria and inhibit the growth of harmful ones.

Benefits Digestion

Another of its great benefits is that it helps alleviate constipation and relieve recurring digestive problems or discomfort.

In addition, drinking kefir can become the best ally to restore intestinal flora and combat disruptive diarrhoea after taking some medications, such as antibiotics.

Stops Bone Degeneration

Drinking kefir also helps fight osteoporosis, since it is a product made from full-fat dairy, it provides high levels of calcium.

But not only that, dairy kefir contains all the necessary nutrients to improve the resistance of the bone system, including phosphorus, calcium, magnesium, vitamin D, and vitamin K2.

Improves The Skin

Have you ever heard that the skin is a reflection of our state of health?

Everything that happens in our intestine, in fact, has a directly visible effect on our skin and, in this, kefir can play a very important role.

Also, it has been shown that the consumption of this drink can help reduce the effects produced by some allergic reactions thanks to its anti-inflammatory properties.

Contraindications Of Kefir

There are plenty of reasons to consider kefir the king of probiotics.

And although as a general rule, it is a drink that suits everyone, there may be exceptions and cases in which there are some contraindications.

Kefir is contraindicated for those people who, due to an intervention or an autoimmune disease, are under immunosuppressive effects.

Some medications can weaken the immune system of these patients, so the consumption of this fermented drink could cause health problems due to the action carried out by the bacteria and yeasts that inhabit the body.

It’s also not recommended to take kefir, those people who suffer from liver diseases, as well as in cases of cancer at the gastrointestinal level.

Other contraindicated cases are patients who suffer damage to the intestinal mucosa, such as leaky gut syndrome, ulcerative colitis, and also in cases of intolerance to the yeasts found in this fermented drink.

It’s not usual, but in some cases, the consumption of kefir can cause some side effects such as gas, abdominal swelling, nausea, episodes of diarrhoea, or stomach pain.

These symptoms are more common when kefir is consumed for the first time and disappears as the intestinal microbiota gets used to it and tolerates it without problems.

In all cases, the recommendation is always to consult with a doctor or nutrition expert before taking kefir to find out if there may be any risks or contraindications.

Final Thoughts

Did you know that the term “kefir” comes from the Turkish word “Keyif”, which translates to “feel good”?

Considering all the properties and benefits it provides, it’s not surprising that thousands of people around the world have fallen in love with this product, adopting it as part of their regular diet. I’m sure you will too!

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