Give Kefir

[Mickie Bottiglieri]

Kefiris low in lactose, the sugar in milk. That means that you can probably drink it even if you're lactose intolerant. In fact, research shows that drinking kefir may actually help improve lactose digestion and intolerance.

Kefir can have as many as 61 strains of bacteria. Studies show these powerful microorganisms may help treat and prevent gastrointestinal diseases like irritable bowel syndrome, some kinds of diarrhea, and ulcers caused by the infection H. pylori.

Research shows that kefir can reduce damage caused by metabolic syndrome (multiple health conditions that can increase your risk of heart disease). Kefir helps lower your blood pressure, manage your cholesterol levels, and improve your triglycerides (fats in the blood). It may even help prevent future cardiac events.

Kefir is a good source of calcium, which you need for good bone health. One study found that people with osteoporosis who drank kefir milk daily showed improvements in their bone mineral density. Kefir is also rich in other bone-building nutrients, including vitamin D, phosphorus, magnesium, and vitamin K.

Some of the probiotics in kefir may be as good at fighting certain harmful bacteria as antibiotics. Lactobacillus kefiri, which is only found in kefir, can even slow or stop the growth of dangerous bacteria like salmonella, H. pylori, and E. coli.

If you have type 2 diabetes, adding kefir to your diet may help. Research shows that drinking kefir can lower your body's fasting blood sugar levels, and it may help you control other markers linked to diabetes like insulin resistance and blood pressure, but we need more research to know for sure.

Kefir has lots of live bacteria and yeast, which your immune system usually controls to prevent infections. But if you take immunosuppressants (medicines that decrease your immune function), you could get sick from kefir.

Kefir is a fermented drink made with milk or water and kefir grains. Its consistency and flavor are similar to yogurt drinks, but kefir has more probiotics and good bacteria. Several studies show that drinking kefir can help improve your digestive and bone health and maintain your blood sugar levels. You can buy kefir or make it at home.

Most people can drink kefir every day without any problem. But if you have a weakened immune system, talk to your doctor before you start drinking it. Some studies show probiotics can cause infection in people who are immunocompromised.

It originated thousands of years ago in the mountains of the North Caucasus region of Russia, as well as in Tibet and Mongolia. People began producing and consuming kefir more widely during the 19th century.

The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. However, when kefir grains are added to milk, the bacteria and yeast use it as food and multiply. This starts the process of fermentation.

Milk kefir itself comes in both full-fat and low-fat versions. The higher the fat content in the milk, the thicker and creamier the kefir, so higher fat kefir is actually less like a drink and more like yogurt.

For most people, fermented foods like kefir are considered safe. But when you first take probiotics, you may experience digestive issues like increased gas, bloating, or diarrhea. These usually settle down after a few days as your body adjusts.

Although milk kefir is much lower in lactose than most dairy products, people who are very lactose intolerant may still need to be careful about how much they consume. Luckily, there are non-dairy forms of kefir that also have probiotic effects.

Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial. Iranian Journal of Public Health. (2015).

Kefir consumption does not alter plasma lipid levels or cholesterol fractional synthesis rates relative to milk in hyperlipidemic men: A randomized controlled trial. BMC Complementary and Alternative Medicine. (2002).

Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial. European Journal of Nutrition. (2015).

Sade Meeks is a registered dietitian, food activist, and writer. She is also the executive director and founder of nonprofit GRITS Inc., whose mission is to promote health equity among underserved communities.

Over approximately 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then, the grains are removed from the liquid and can be used again.

The health benefits of kefir for kids are largely down to the beneficial bacteria with probiotic properties. If children are willing to drink kefir, then it can be offered safely as part of a well-balanced diet.

GIVE Kefir is a probiotic brewery and tasting room in Siem Reap offering nutritional water kefir and other fermented drinks. Inspired by the prevalence of health complications in our community, GIVE Kefir aims at promoting a healthy population. Their products are made with the finest, locally-sourced ingredients to support local producers while delivering a wide range of health benefits.

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With its tart, sour taste, kefir also has a slight fizz, due to carbon dioxide, a by-product of the fermentation process. The length of the fermentation time determines the flavour. Kefir is a good source of calcium and is rich in gut-supporting probiotic bacteria.

Kefir benefits from a wide and diverse composition of beneficial bacteria and yeast, more so than yogurt. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol levels.

Some of the bacteria found in kefir are believed to protect against infections. They do this by inhibiting the growth of harmful strains of salmonella, helicobacter pylori and escherichia coli (e coli).

Animal studies indicate that regular consumption of kefir may be helpful for those with high blood pressure. This is thought to be due to a number of mechanisms, including an inhibitory effect on the angiotensin-converting enzyme (ACE) and the subsequent relaxation of veins and arteries.

Kefir may have other benefits for heart health, including helping to manage blood triglycerides and cholesterol levels. However, more research is needed to confirm this and to clarify the mechanisms involved.

Some people find that regular consumption of kefir supports their digestion, potentially due to its diverse microbial content. These beneficial bacteria may help restore balance in the gut and improve the health and function of the digestive tract.

Those with a diagnosed condition such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should consult with a GP or dietitian before introducing fermented foods because they can make symptoms worse in some cases.

As we get older, our bones become less dense, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. Kefir, along with other dairy products, may help support bone health and density.

Chronic inflammation is intrinsic to numerous disease conditions, including irritable bowel disease and rheumatoid arthritis. The anti-inflammatory effects of probiotics have been widely reported in studies, although this is an emerging area of research.

Consuming kefir has been shown to enhance intestinal immunity in animal studies, and may alleviate the inflammatory response associated with allergies and asthma. Further work, including clinical trials, is still needed to better understand the effects of regular human kefir consumption.

Water kefir is made in a similar way to milk kefir: the kefir grains are placed in sugared water and the same fermentation process occurs. The fermentation produces beneficial bacteria while reducing the sugar content of the drink.

The grains are placed in a glass jar or bowl, soaked in milk, covered and left at room temperature for a minimum of 24 hours. This enables the bacteria and yeast to ferment the lactose (natural milk sugar) into lactic acid, activating the bacteria to proliferate and grow.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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