Kefir is a drink made by fermenting kefir grains in milk or fruit juice.

Originating in the Caucasus, kefir is known for its "probiotic" properties.

Kefir grains are made up of casein and gelatinous colonies that grow in symbiosis.

There are two types of kefir: milk kefir and fruit kefir, both of which are excellent for your health.

Characteristics

• Family: Fermented beverage
• Season: Available all year round
• Colour: translucent grains or white
• Flavour: sour

Properties

• Digestive virtues
• Promotes well-being and intestinal transit
• Source of B group vitamins
• Strengthens the immune system
• Soothes rashes

Nutritional and caloric values

The calorie content of kefir can vary depending on the recipe and the ingredients added to make the drink.

However, in all cases, the energy value remains relatively low.

Milk kefir is a good source of calcium, carbohydrates and protein.

Fruit kefir contains slightly less, but is also a good source of nutrients.

Kefir is popular mainly because of the yeast and lactic acid bacteria it contains.

This is what gives it its many health benefits.

Milk kefir (medium nutrient), for 100g:

The benefits of kefir

Increasingly popular, kefir is attracting the interest of the scientific community for its many health benefits.

Starting with its more than positive impact on the health of the gut microbiota.

A big plus, especially when you know that the state of health of the gut flora affects the whole body: morale, immune system, skin, digestion, etc.

Milk Kefir vs Fruit Kefir

Milk kefir grains are opaque and clumped together. They can be fermented in cow's, sheep's or goat's milk. Immersed in the milk, they transform it into kefir and multiply at the same time. These micro-organisms work by coagulating the casein and converting the lactose into lactic acid, alcohol and carbon dioxide. This produces a white, creamy liquid with a consistency and flavour similar to buttermilk.

In contrast, fruit kefir grains are small, white and look like small translucent crystals. When fermented in fruit juice, they act similarly to milk kefir grains.

The health benefits of dairy kefir

• Rich in vitamin B, folic acid and protein
• It can be consumed by people with lactose intolerance.
• Kefir restores the intestinal flora: promotes digestion, soothes stomach ulcers and strengthens the biliary system.
• Strengthens the immune system and acts as a natural antibiotic: effective against pneumonia, asthma, hypertension and cholesterol
• Helps improve skin problems, allergies and insomnia

​Benefits of fruit kefir

• Improves intestinal transit and is effective in relieving ulcers and gallbladder disease
• Improves the condition of anaemic, sclerotic and respiratory conditions such as asthma and bronchial catarrh (= acute or chronic inflammation of the mucous membranes of the respiratory tract).
• It also soothes skin rashes and eczema.

Kefir should be consumed quickly to increase its effectiveness.

We recommend drinking it cold throughout the day, starting with a large glass in the morning on an empty stomach.

You can also make kefir cures more or less regularly, depending on your needs.

How to choose the right kefir?

Milk kefir is liquid, white and creamy. It has a sour taste and texture reminiscent of buttermilk.

Fruit kefir, on the other hand, looks like a spicy iced tea to which carbon dioxide has been added.

Kefir comes in a variety of forms, most commonly in organic shops.

You can buy kefir grains to make a homemade drink.

Nowadays, ready-made kefir is easier to find than the grains alone, which are only available in some specialised shops or online.

If you buy online, be aware of the quality, which can vary greatly depending on the source.

For optimum preservation

Once fermented and/or opened, kefir should be consumed quickly to get the maximum health benefits for the body.

It can be stored for a few days in the fridge in an (ideally) airtight glass jar.

How to make kefir?

Kefir, whether milk or fruit, requires a little patience and technique.

For best results, it is important to choose good quality (active) kefir grains and to follow all the steps in the process carefully.

Milk and fruit kefirs can be flavoured to taste.

To make the milk kefir

• Put about 30 grams of milk kefir grains in a 1.5 litre glass jar and add 1 litre of milk.
• Cover with a cloth and leave to stand at room temperature for 24 to 48 hours.
• Then strain the kefir grains and keep them in the fridge with some milk.

Make the fruit kefir

• In a 1.5 litre glass jar, put about 70 grams of fruit kefir grains and pour in 1 litre of unchlorinated or mineral water.
• Add 2 tablespoons of cane sugar, half a sliced lemon and 2 dried figs.
• Cover and leave to stand at room temperature for 24 to 48 hours.
• Then simply strain the kefir through a plastic strainer and store the grains in sugar water in the fridge.

Contraindications and allergies

There are no contraindications to moderate kefir consumption, especially if it is part of a varied and balanced diet.

In fact, kefir has only benefits for the intestinal flora and the rest of the body.

For people with digestive sensitivities, kefir would even improve tolerance to certain food groups, such as dairy products.

Many studies are underway into the effects of kefir consumption on people with irritable bowel syndrome (IBS).

One thing is for sure, kefir is a promising drink that we haven't heard much about yet...