Kefir is a traditional fermented drink that is growing in popularity for its many health benefits. This ancient drink is known for improving digestion, strengthening the immune system, and balancing the gut microbiome. But its virtues don't stop there. Let’s explore together why kefir deserves a place in your daily diet.
What is Kefir?
Originating from the Caucasus region, kefir is made from kefir grains, a symbiotic mixture of bacteria and yeast. Two main variations exist: milk kefir and water kefir (or fruit kefir).
- Milk Kefir: Made from fermented milk, it resembles a liquid yogurt but with a much higher probiotic content. The kefir grains are composed of symbiotic microorganisms that convert lactose into lactic acid, creating a more digestible drink for those with lactose intolerance. 99% of the lactose originally present is indeed broken down.
- Water Kefir: This variant is made by fermenting kefir grains in sugary water. After 24 to 48 hours of fermentation, a sparkling, tangy drink is obtained, and, of course, it’s lactose-free.
Benefits of Kefir
1. Improves Digestion
Thanks to its rich content of probiotics, kefir promotes healthy digestion and helps to balance the gut microbiome. By strengthening the intestinal flora, it reduces digestive discomforts like bloating, constipation, and diarrhea, and supports proper gut transit. Milk kefir can even contain up to 10 times more probiotics than regular yogurt, while a 250 ml glass of fruit kefir can contain up to 2.5 billion microorganisms.
2. Strengthens the Immune System
Kefir contains beneficial bacteria that stimulate immune system activity. Specifically, kefir boosts defense mechanisms such as macrophage production and the maturation of CD4+, CD8+, and B lymphocytes. It also helps reduce the expression of pro-inflammatory molecules (cytokines). Furthermore, studies show that kefir may have antiviral activity against several viruses (Zika, H1N1, hepatitis B and C, Herpes, etc.). Thus, kefir could help alleviate excessive immune reactions, such as the cytokine storm seen in some COVID-19 patients.
3. Low Sugar Content
The preparation of fruit kefir (or water kefir) involves a mix of water, sugar, and kefir grains. These grains contain microorganisms (yeasts and bacteria) that ferment the sugary water and turn it into a sparkling, slightly tangy drink.
Within 48 hours, about 66 to 80% of the sugar is consumed by the yeasts and bacteria, significantly reducing the sugar content. It then becomes a much less sugary effervescent drink than the original liquid, making kefir an ideal alternative to sodas.
4. Anti-Inflammatory Properties
Kefir is unpasteurized and contains live probiotics and digestive enzymes that help fight inflammation in the body. Furthermore, water kefir is made from fruits and is rich in antioxidants. This makes it a great addition to our daily routine for boosting our intake of anti-inflammatory compounds.
Milk Kefir vs. Water Kefir?
While both types of kefir offer similar health benefits, they have different uses in cooking and unique compositions:
- Milk kefir is creamy and can be used as a base for sauces, pancakes, or cakes. It perfectly replaces milk in recipes or yogurt in desserts.
- Water kefir is lighter, sparkling, and refreshing. Ideal as a daily drink or ingredient in a mocktail, it’s a must-have for aperitifs and makes a perfect substitute for sodas.
Kefir vs. Kombucha: What's the Difference?
Although kefir and kombucha are often compared, there are notable differences: kombucha is made from fermented sweet tea, while kefir is made from the fermentation of sweetened water (for water kefir) or milk. Kombucha requires about 7 to 14 days to ferment, whereas water kefir takes only 24 to 48 hours. Lastly, kefir contains a wider variety of beneficial bacteria, particularly lactobacilli, essential for gut health, and it’s often less sugary than kombucha.
Discover Kazidomi’s New Kefirs
Kazidomi now offers a selection of unpasteurized water kefirs in original and delicious flavors:
- Pomegranate & Cherry
- Lemon & Verbena
Available in 25 cl cans or 75 cl glass bottles, these kefirs are made in France and contain no added sugar. They combine health and enjoyment while respecting the environment with their recyclable packaging.
Conclusion
Whether milk or water kefir, kefir is a valuable asset for your well-being. Thanks to its probiotics, it improves digestion, strengthens the immune system, and helps maintain a balance in the gut microbiome. Its versatility in cooking makes it an essential ingredient in a healthy diet. Don’t hesitate to try our new unpasteurized kefirs to enjoy all the benefits of this ancient drink.
Kefir FAQ
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Is kefir lactose-free?
Water kefir is lactose-free, but milk kefir contains a small amount, although fermentation significantly reduces it.
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How is water kefir made?
Water kefir is made by fermenting kefir grains in sweetened water at room temperature for 24 to 48 hours.
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Is kefir good for health?
Yes, it is rich in probiotics and beneficial for digestion, the immune system, and the microbiome.
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How much kefir should I drink daily?
One glass of kefir (about 200 ml) per day is sufficient to benefit from its probiotic effects.
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Does kefir contain sugar?
Water kefir contains sugar before fermentation, but most of it is consumed by the microorganisms during fermentation. Very little remains in the final product.
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Does kefir help with weight loss?
No, kefir is not a miracle weight-loss drink. However, it enriches the microbiome with good bacteria. A healthy microbiome helps the body release stored fat.
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Is kefir good for gut transit?
Absolutely, kefir improves gut transit by balancing the intestinal microbiome.
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Where can I buy kefir grains?
Kefir grains are often shared by individuals or available in some organic stores. To make things easier, you can buy our ready-to-drink kefir bottles.
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Why is unpasteurized kefir better?
Pasteurization kills the beneficial probiotics. Unpasteurized kefir retains its live microorganisms, essential for gut health.
