Kefir: The fermented miracle drink and its benefits

Kefir is a fermented milk drink that has become increasingly popular in recent years. Originally from the Caucasus, it is traditionally made from cow, goat or sheep milk. What makes kefir special, however, is not only its refreshing taste, but also the multitude of probiotic cultures that are created during the fermentation process. In this post, we take a comprehensive look at kefir, how it is made, its nutrients and potential health benefits.

What is kefir?

Kefir is a milk-like drink made by fermenting milk with what are known as kefir grains. These grains consist of a symbiotic mixture of bacteria and yeasts that convert the sugar in milk (lactose) into lactic acid and carbon dioxide. The fermentation process gives kefir a slightly sour taste that is often described as refreshing and tangy.

In addition to the classic milk variant, there is also water kefir , which is fermented with water, sugar and fruit and is an alternative for people who want to avoid dairy products.

How is kefir made?

Making kefir is relatively simple and can be done at home. Here are the basic steps:

1. Add kefir grains to milk: The kefir grains are added to fresh milk, where they start the fermentation process.

2. Fermentation: The mixture is left at room temperature for about 24 hours while the microorganisms in the tubers ferment the milk.

3. Strain kefir: After fermentation, the kefir is poured through a sieve to remove the grains, which can be reused for the next batch.

4. Enjoy: The finished kefir can be drunk immediately or stored in the refrigerator.

Nutrients in Kefir

Kefir is rich in important nutrients and can be a valuable addition to a balanced diet. The most important nutrients include:

• Probiotics: Kefir contains live microorganisms that can have a positive effect on the intestinal microbiome.

• Calcium: Important for bone health.

• Proteins: Kefir contains high-quality proteins that help the body build and repair tissue.

• B vitamins: Especially vitamin B12 and riboflavin, which are important for energy metabolism and cell health.

• Vitamin K2: Plays a role in bone formation and heart health.

Kefir and intestinal health

One of the most common reasons people consume kefir is the potential to support gut health. Due to the probiotics it contains, kefir can help promote the balance of gut flora. A healthy gut flora is important for the immune system, digestion and absorption of nutrients. The probiotic bacteria in kefir can also increase the diversity of gut microbes, which is associated with improved digestion.

Benefits of kefir for digestion

• Low-lactose option: Although kefir is made from milk, it contains less lactose after fermentation. The bacteria in kefir break down much of the lactose, so many people with lactose intolerance tolerate it well.

• Improved nutrient absorption: Probiotics like those in kefir can improve the absorption of certain nutrients, including vitamins and minerals, in the digestive tract.

Different types of kefir

1. Milk kefir: This is the classic version, made from cow, goat or sheep milk.

2. Water kefir: A non-dairy version made from water, sugar and fruit that is also probiotic.

3. Coconut milk kefir: Another plant-based option made from fermented coconut milk, it is an alternative for vegans or people with milk intolerance.

How much kefir should you drink?

There is no set amount of kefir that should be consumed, as this depends greatly on individual preferences and needs. Many people incorporate a glass of kefir (200-300 ml) into their diet daily to benefit from its probiotic properties. However, it is advisable to start with a small amount, especially if you are sensitive to probiotics, and gradually increase the amount.

Conclusion

Kefir is a nutritious and versatile drink that contains a variety of valuable nutrients and can be easily made at home. Thanks to its probiotic properties and rich nutrient profile, kefir can be a useful addition to a healthy diet. Whether you choose milk kefir, water kefir or a plant-based variant, kefir offers a natural way to support your health and enrich your diet.