Step-by-step guide on how to use Kefir

What is Kefir?

Kefir is a colony of lactobacilli (bacteria) and yeasts. It is a probiotic food that helps to “populate” the intestine with good bacteria. This probiotic can be made with water or with milk. Our gut contains billions of both good and bad bacteria. A larger amount of good bacteria favours your intestinal health because they overpower the bad bacteria. As a nutritionist, I drink and recommend kefir for gut health. Let’s explore the benefits and how to use it.

Benefits of kefir

– Enhances immunity and prevents infections
– Improves nutrient absorption
– Aids in the production of B-complex vitamins
– Aids in weight loss by improving gut microbiota
– Acts in the prevention and treatment of cancer as it can prevent the formation of an environment conducive to its onset
– Helps to reduce levels of bad cholesterol and increases HDL, potentially preventing cardiovascular diseases
– Can improve blood glucose levels
– Eliminates toxins and impurities from the body and improves hepatic detoxification

Besides kefir, for better intestinal health you need: water + fibre + good diet + good intestinal microbiota (probiotics) + prebiotics (food for the good bacteria, mainly fibres found in fruits and vegetables in general, specifically in green bananas, chicory root, yacon potatoes, legumes, beetroot) + physical activity!

Which is better, water or milk kefir?

Milk kefir has more different types of bacteria than water, with milk kefir having 35 different strains and water having approximately 15 strains.

Can you make kefir with coconut milk?

Cow’s milk kefir feeds on lactose, and coconut milk does not contain lactose, so it will not be able to ferment as well.

How to obtain kefir to make at home?

Through donations or commercially in natural product stores and supermarkets.

Can it be frozen?

Milk kefir can be frozen, just the grains alone or with milk; when defrosted, it takes a while to ferment because it enters a dormant state.

Water kefir should avoid being frozen but can be kept in the refrigerator so that it does not multiply too much.

How to prepare milk and water kefir?

Milk 
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add milk.
4. Allow to ferment at room temperature for at least 24 to 72 hours.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Water 
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add filtered water and brown sugar.
4. It is recommended to use 2 tablespoons of brown sugar for every 500 ml of filtered water.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Adding kefir to your diet has many benefits. There are commercial brands that produce them and they can be bought in the supermarket. Prefer plain products with no artificial flavours added as they are natural and without any artificial sweeteners or preservatives. You can add fresh fruit and seeds to make your bought or homemade kefir more delicious and full of flavours. Include this natural probiotic in your diet and experience the benefits for your gut and immunity.

For more nutrition tips and recipes from nutritionists in London, read more in our blog.