Kefir
Kefir is a fermented dairy beverage that resembles a thin yogurt and is known for its tangy flavor and slightly foamy texture. It can be made from various types of milk, including cow, sheep, goat, and even plant-based options like oat or coconut milk, and is produced by adding kefir grains, which are clusters of bacteria and yeast. These grains initiate fermentation, breaking down milk sugars and resulting in a beverage that is rich in probiotics—beneficial bacteria that can aid digestive health and possibly reduce inflammation, blood sugar levels, and cholesterol. Due to its nutritional profile, which includes calcium, protein, and B vitamins, kefir is often labeled a superfood. The drink can be consumed on its own, added to cereals, or used in baking. Additionally, a variation known as water kefir is made using water and sugar, offering a different flavor profile akin to kombucha. Kefir is versatile and can be tailored to meet dietary needs, being available in gluten-free and lactose-free options.
On this Page
Subject Terms
Kefir
Kefir is a fermented dairy beverage that is similar to a thin yogurt. It can be made with various forms of milk, including plant milks, by adding a special culture to cause fermentation. The resulting product is tangier than yogurt and has a light, slightly foamy texture. Kefir is considered a superfood because it contains probiotics. It can be consumed as a beverage or used in many of the same ways as milk, such as on cereal or for baking.
Kefir is pronounced either KEH-fur or keh-FEER. Although the word is derived from Turkish, it is uncertain where kefir was first made. The most common theory is that it originated in the Caucasus Mountains in Russia where people fermented milk in animal skins. This practice formed kefir grains, which are small white balls resembling cottage cheese or cauliflower.
Kefir grains—which have nothing to do with grains such as wheat or oats—are full of bacteria and yeast. When added to milk, the bacteria and yeast begin fermentation, a process that breaks down the sugars in the milk to create acids, gases, or alcohol. In the case of kefir, fermentation releases acids that give the product a tangy taste many people find stronger than yogurt but still pleasant. Fermentation generates gas bubbles that gives kefir a foamy or even slightly carbonated feel in the mouth. The process also generates a very small amount of alcohol. Once the fermentation process is complete, the kefir is strained. The grains are saved and reused to make more kefir.
Overview
Kefir is a drinkable dairy product that contains significant amounts of probiotics, which are good bacteria that help promote health. Kefir usually has more variety of probiotics than yogurt. Animal milk kefir contains calcium, protein, and B vitamins, and includes a good amount of potassium, while plant-based kefir contains the nutrients found in the original milk and any added nutrients such as calcium. Some studies have indicated that kefir can help with digestive health as well as decrease inflammation that is the cause of many other health conditions. It may also have a positive effect on blood sugar and levels of cholesterol. Many people consider it a superfood because of its health benefits.
Kefir can be made commercially or at home. The drink can be made with many different types of full fat or reduced fat milk, including cow, sheep, or goat’s milk, as well as plant-based milks such as oat milk or coconut milk. It can also be made with juices. One form of kefir is made with water, sugar, and a type of kefir grains that more closely resemble crushed ice. When added to water and sugar, this kefir culture produces a drink called water kefir that is more like kombucha than yogurt.
Kafir can be made gluten free and lactose free, depending on the type of milk used. Some lactose-intolerant people find that the fermentation process reduces the milk sugars enough that they can drink kefir without problems.
Bibliography
Balzer, Deb. “Mayo Clinic Minute: What Is Kefir?” Mayo Clinic, 13 July 2018, newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-is-kefir/. Accessed 10 Jan. 2023.
Cook, Doug. “What Is Kefir and Is It Good for You?” Canadian Digest Health Foundation, 16 Oct. 2022, cdhf.ca/en/what-is-kefir/. Accessed 10 Jan. 2023.
Kandola, Aaron. “Kefir: Health Benefits, Risks, and How to Make It.” Medical News Today, 8 Dec. 2021, www.medicalnewstoday.com/articles/318353. Accessed 10 Jan. 2023.
Lawler, Moira. “Kefir: Nutrition, Health Benefits, Types, and More.” Everyday Health, 16 Oct. 2022, www.everydayhealth.com/diet-nutrition/diet/kefir-types-nutrition-facts-health-benefits-recipe/. Accessed 10 Jan. 2023.
Moncel, Bethany. “What Is Kefir?” Spruce Eats, 22 Dec. 2022, www.thespruceeats.com/what-is-kefir-1328433. Accessed 10 Jan. 2023.
Roszmann, Rachel. “What Is Kefir?” Eating Well, 19 Feb. 2020, www.eatingwell.com/article/7664397/what-is-kefir/. Accessed 10 Jan. 2023.
“What Are Probiotics?” WebMD, 1 Apr. 2022, www.webmd.com/digestive-disorders/what-are-probiotics. Accessed 10 Jan. 2023.
“Where Do Kefir Grains Come From?” Nourish Kefir, www.nourishkefir.co.uk/where-do-kefir-grains-come-from/. Accessed 10 Jan. 2023.