When someone mentions fermented foods, you probably think of yogurt and pickles. While pickles can spice up any bland dish, yogurt can add flavour to different food items. It is also beneficial for health since it has calcium, and probiotics or the good bacteria. But if you want to just pick up your mug and go to work, yogurt will not do. Meet kefir, a fermented drink that is usually made from cow’s or goat’s milk and kefir grains. For lactose intolerant people, there are non-dairy milk options too. The health benefits of kefir are many, so drink it up.

What is kefir?

Kefir is a fermented dairy product with a slightly tangy, sour taste, traditionally made from cow's or goat's milk, and kefir grains. It is rich in probiotics, with a wide variety of beneficial bacteria like lactobacillus, streptococcus, and lactococcus. "It can be seen as a distant relative of fermented drinks like summer-favourite lassi or chaas. While lassi and chaas are also made from fermented milk, they generally do not contain the diverse strains of probiotics found in kefir," says dietitian Varsha Gorey.

Kefir has probiotics. Image courtesy: Adobe Stock

What are the health benefits of kefir?

Here are some of the benefits of drinking kefir:

1. Supports digestive health

During a 2023 study published in Applied Microbiology and Biotechnology, kefir was found to have beneficial effects on the gut microbiota. The diversity of probiotic strains in kefir may help balance the gut flora, particularly for people who suffer from stomach issues like diarrhea.

2. May enhance immune function

Maintaining a strong immune system is crucial to keep diseases at bay. Kefir, with its probiotics, can help boost the body's natural defenses. "It may also help reduce the frequency of common infections, which is particularly beneficial during the monsoon season when diseases spread more easily," says the expert.

3. May promote bone health

Bone health is a significant concern, especially among women who often suffer from vitamin D deficiency and osteoporosis. "It contains calcium, magnesium, and vitamin K2, which are important for maintaining bone density," says Gorey. This could be a valuable addition to your diet, especially if you have limited access to varied sources of dietary calcium.

4. May reduce inflammation

Kefir has antioxidant, antimicrobial as well as anti-inflammatory properties, as per research published in Cureus in 2022. Given that chronic inflammatory conditions like arthritis are quite prevalent, incorporating anti-inflammatory foods like kefir could be beneficial.

5. Aids in weight management

Consuming kefir may help in reducing excess fat accumulation in the body and may help in preventing obesity, as per research published in Bioscience, Biotechnology, and Biochemistry in 2017. Kefir can serve as a low-calorie, high-protein snack that promotes satiety. "When incorporated into a balanced diet, this fermented drink can help control appetite, and improve digestion while aiding in sustainable weight loss," says the expert.

6. May support mental health

Mental health is a growing concern, with several cases of anxiety and depression. Kefir may be used as a type of antidepressant dairy product, as per a 2021 study published in the Journal of Dairy Science. The concept of the gut-brain axis is also gaining recognition, so kefir, with its potential to promote a healthy gut, may also support mental well-being.

7. May manage diabetes

Drinking kefir can help lower fasting blood sugar along with insulin levels, as per a 2021 review published in Complementary Therapies in Clinical Practice. Regulating blood sugar levels and improving insulin sensitivity are important to manage diabetes.

8. Potential anti-cancer properties

Kefir may help in cancer prevention and may also have beneficial effects in cancer treatment due to its bioactive components, including peptides, and polysaccharides, as per research published in the Archives of Iranian Medicine in 2015. "Including kefir as part of a balanced diet, which should consist of colorful vegetables, fruits and whole grains, could support overall health and may reduce cancer risk," says the expert.

Use milk to prepare kefir at home. Image courtesy: Adobe stock

How to make kefir?

Making kefir at home is simple and similar to preparing curd or lassi. You will need cow or goat's milk or non-dairy milk, such as coconut or oat milk, and kefir grains.

• Start by adding about 1 to 2 tablespoons of kefir grains to a glass jar.
• Pour in 2 cups of milk, cover with a cloth or paper towel, and secure it with a rubber band.
• Let it sit at room temperature for 24 to 48 hours, depending on how tangy you prefer it.
• Once fermented, strain the mixture to separate the grains from the liquid.
• The grains can be reused for future batches, and the liquid kefir can be refrigerated for up to a week.

What should not be mixed with kefir?

Kefir should not be mixed with certain foods traditionally believed to be incompatible with dairy, such as sour fruits like oranges, and pineapples. "Mixing sour fruits with dairy is a no-no, as it may create toxins in the body and lead to digestive issues," says the expert. Also, avoid adding too much sugar or sweeteners to kefir, as it can negate its health benefits and lead to an imbalance of gut bacteria.

What are the side effects of kefir?

The common side effects of kefir may include:

• Bloating
• Nausea
• Stomach pain
• Diarrhea
• Constipation
• Gas

If you start experiencing these side effects, stop having kefir!

FAQs

1. Are curd and kefir the same?

Curd and kefir are both made from fermented milk. Kefir is a beverage made from milk and kefir grains. Curd is thicker and made from cultured bacteria.

2. When to drink kefir?

Many people start their day with a glass of warm water or herbal tea to aid digestion, and kefir can fit well into this routine. Alternatively, kefir can be consumed in the afternoon or evening as a digestive aid after a heavy meal.

3. Is kefir bad on an empty stomach?

People with stomach issues should not drink kefir on an empty stomach. For healthy people, kefir can be a good addition to the morning routine. For those not used to dairy first thing in the morning, it's best to start with a small amount and gradually increase it to see how the body responds.

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