Kefir

Definition

A fermented milk beverage made by adding kefir grains (a culture of bacteria and yeast) to cow's or goat's milk. The fermentation process creates a probiotic-rich drink with a slightly tangy taste and creamy texture.

How it works

Kefir is created when kefir grains—a complex ecosystem of beneficial bacteria and yeast—ferment milk over 12-24 hours. The kefir grains remain intact and can be reused multiple times, making it an economical probiotic source. Unlike yogurt, kefir contains significantly more probiotic strains and species, often 10-60 different varieties. The fermentation process partially breaks down lactose, making kefir suitable for many people with lactose sensitivity. Kefir also contains compounds like polysaccharides and organic acids that contribute to its health benefits.

Role

Provides diverse probiotic strains that support gut microbiome balance, improve digestion, and strengthen the immune system.

Examples

• Milk kefir
• Water kefir
• Coconut milk kefir
• Goat milk kefir
• Store-bought kefir
• Homemade fermented kefir

Recommendations

Drink 150-250ml of kefir daily for optimal probiotic benefits, preferably with meals. If new to kefir, start with smaller amounts to allow your digestive system to adapt to the beneficial bacteria.

Key takeaway

Kefir is a superior probiotic food containing dozens of beneficial bacterial strains that support digestive health and immunity.

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