What are the Health Benefits of Kefir | Activia (UK)

What are the health benefits of kefir?

Fermented foods are becoming increasingly popular as we understand more about their health benefits. You’ll have definitely heard of fermented foods like yogurt, but what do you know about kefir? It may have been around for thousands of years, but it’s only just becoming a hot topic in the world of ‘functional foods’.

Luckily, we’re here to tell you all about it. So grab a nice cold glass of kefir and settle in for answers to any questions you might have, such as ‘what is kefir?’, ‘is kefir good for you?’ and ‘what are the benefits of kefir?’

Here we’ll break down how kefir is made, what nutrients it contains, and how it could have health benefits like supporting your immune system and gut health.

What is kefir?

Kefir is a drink made by fermenting ‘kefir grains’ with milk or water [1], a process similar to how yogurt is made. Kefir grains are small florets that look a bit like cauliflower. They’re made up of substances like yeast and lactic acid bacteria, and kefir’s consistency is similar to cultured buttermilk, with a slight fizziness.

It’s thought that kefir originated in the Caucasus Mountains and Tibet [2] on the borders of Russia, Georgia and Armenia where it was made by fermenting milk in animal skins, clay pots or wooden buckets [1].

Nowadays, you can buy ready-made kefir down the chilled aisle of most health food shops and supermarkets and it can be a great addition to support a healthy diet. Kefir tends to contain a range of vitamins, minerals and amino acids that have various health benefits (the exact composition depends on the type of milk and microbes used to make it) [3].

What are the different types of kefir?

There are two main types of kefir: dairy kefir and non-dairy kefir.

• Dairy kefir is made by fermenting kefir grains in raw milk. During this process, bacteria convert lactose to lactic acid meaning kefir has a lower concentration of lactose than normal cow’s milk [4].

• Non-dairy kefir is made by fermenting kefir grains in non-dairy liquids like sugary water or fruit juice. This substitute for traditional kefir is suitable for people who don’t eat or drink dairy.

Benefits of kefir

Kefir has been celebrated across Europe for thousands of years for its supposed health benefits. More recently, scientists have been asking the question ‘is kefir good for you?’ and putting it to the test to see what it can really do for our health and wellbeing.

Packed with nutrients

Kefir contains plenty of nutrients that could provide any number of health benefits. These nutrients include minerals (such as calcium and magnesium), proteins, and vitamins (including vitamins B1, B2, B5 and C) [3].

The exact nutrients found in kefir can vary depending on how it was made [1], so check the label if you’re buying ready-made kefir to see what nutrients it contains.

Good for gut health and digestion

Your gut health is largely down to the diversity of your gut microbiome, or how many different types of ‘good’ bacteria are living in your gut [5]. Kefir is a source of calcium [1], which contributes to the normal function of digestive enzymes, supporting your overall digestive system.

By supporting your gut health with gut-friendly foods and drinks like kefir, you may be able to reduce unpleasant symptoms of an unhealthy gut like constipation and diarrhoea [6]. We also know that good gut health has benefits beyond your digestive system [6]. Specific bacteria in your gut microbiome can have health benefits like reducing cholesterol [6], and the cells in your gut play an important role in maintaining a healthy immune system [7].

Lactose intolerant friendly

Both dairy and non-dairy kefir can provide a range of health benefits, so anyone can enjoy the perks even if they’re lactose intolerant. Non-dairy kefir uses liquids like sugary water or fruit juice in the fermenting process instead of milk, removing the dairy without losing the beneficial properties of kefir grain [1].

Remember to check the label when buying kefir to see whether it’s been made a with dairy or non-dairy substrate, especially if you’re lactose intolerant or vegan.

How to make kefir at home

Compared to some other fermented foods, kefir is relatively easy to make at home.

You’ll need:

• kefir grains

• fresh milk (or non-dairy alternative)

• a medium-sized jar

• a sieve

• a storage container

Method

• Add your kefir grains to a jar and fill almost to the top with milk.

• Cover the jar and leave on the side for 18-24 hours to ferment.

• Once the milk has thickened, you have kefir! It’s normal for it to have separated slightly.

• Strain the kefir through a sieve to remove the kefir grains - you can use these again for your next batch.

• Drink your kefir straight away, refrigerate it, or leave it to stand for a few more hours to get a stronger flavour.

If you don’t fancy making your own kefir, you can get all the benefits in a ready-made bottle from the chilled aisle of your favourite supermarket.

How to enjoy kefir

If you’ve never tried kefir before, you might be wondering how to incorporate it into your diet. We have some suggestions so you can start getting the benefits of kefir.

• As a drink: Kefir is somewhat similar to milk, and you can use it in lots of the same ways! Drink it on its own, use it on your cereal or porridge at breakfast time, or add it to your next smoothie or milkshake for some added health benefits.

• As a yogurt substitute: Just like yogurt, you can use kefir in baking, as the basis for dips our sauces, or as a way to thicken up soup.

• Other ways to enjoy kefir: Try freezing kefir with fruit to make homemade ice cream, or use it as a replacement for a sourdough starter if you’re baking bread.

Kefir FAQs

What does kefir taste like?

Kefir can taste quite different depending on how long it’s been fermented. It can have a sour, tangy taste or be more subtle. If you’re not a fan of the natural taste of kefir, you can flavour it at home or buy different flavours at the shop. You can also add different types of fruit to add a little bit of natural sweetness.

How much kefir should I drink a day?

There’s no set amount of kefir to drink each day, but we recommend adding it to your diet gradually to help your body get used to it.