The health benefits of fermenting – milk and water kefir

People have been fermenting for centuries to preserve their food. Since the advanced manufacturing technologies took over the world, supermarkets popping up at every corner, women going back to work after having babies and life generally becoming faster paced, fermentation disappeared from the table conversations.

Since COVID fermentation has made a come back and most people started making their own sourdough, and the more adventurous ones, like me, even experimented with kombucha and kefir. The words “gut health”, “immunity” became part of every day conversations, more research cropped up in the news as people slowed down and started to tune in and look after their bodies more.

Where to start?

If you have never had kombucha or kefir, I recommend you go to a supermarket and buy a few different products and give them a try. This will come handy if you decide to give fermentation a go, so you will know what the end products should taste like (approximately). Always start with introducing small amounts to make sure your body is happy with them.

What is kefir?

It is a fermented drink that bears many health benefits. The kefir grains are gelatinous polysaccharides that act as mini biochemical factories that turn simple ingredients like milk or water and sugar into something with more superior health properties. Kefir grains contain a culture of bacteria and yeast know as Kefiran. These look like tiny cauliflower florets.

Types of kefir

• Milk kefir: that is made with animal milk and kefir grains
• Water kefir: completely lactose free, made with a sugary water solution and grains (sometimes also with fruit)

Homemade VS shop bought

Making at home can be a little bit overwhelming but once you have all the equipment and know the process, it will soon become second nature and part of your every day. Homemade kefir will have a shorter shelf life compared to supermarket ones. However, you will be able to produce smaller amounts that you can consume the same day or within a couple of days, so this will not likely cause you an issue. Homemade kefir also has a wider range of live bacteria and yeast in. Supermarket ones will go through a complex fermentation process to ensure longer shelf life and a more standardised product at the end. However these often contain additional emulsifiers and sweeteners that you would not be adding at home. Obviously, buying branded products will still be more beneficial for your health than not having any at all.

Who cannot consume kefir?

• If you have diabetes you should be careful with water kefir and kombucha as these are fermented using sugar.
• If you have weakened immune system as fermented products contain live bacteria, your body might not tolerate these well.
• If you are pregnant check with your midwife.
• If you have histamine intolerance (histamine in food). Fermented products contain a lot of histamine and if you have an intolerance towards histamine, your body won’t be producing enough enzymes to break these down, so these will enter your blood stream and cause headaches and will make you feel ill.
• If you are lactose intolerant you might be fine with consuming milk kefir as the fermentation process (the lactic acid bacteria) breaks down most of the lactose in the milk. If you want to stay on the safe side, water kefir will be a better option for you.

If unsure, on medication or just want to be on the safe side, please check with your GP.

Is kefir suitable for children?

Yes. It is good to introduce sour foods at an early age as this will lessen their desire towards sweet foods. Children with ADHS, or Processing Disorders also benefit from having fermented foods as these can improve brain function, cognition and learning.

Health benefits of kefir

Kefir has antioxidant properties; it protects endothelial cells (the ones lining the inside of your blood vessels) by reducing oxidative stress, which can lower your chances of developing cardiovascular disease. It also has anti-inflammatory properties that can come handy when you have an inflammatory disease like IBS. It helps ease digestion and detoxification of the liver. Milk kefir is also good for bone health due to the calcium the milk contains that is added to the grains.

A glass of milk kefir will provide you with a good dose of vitamin B12 and B2, calcium, phosphorus, magnesium and even vitamin D.

The gut and brain axis

Did you know that your gut was called the “second brain”? It is due to the amount of nerves present in the gut. The vagus nerve is the nerve that connects the brain to the gut. It is the main nerve of the parasympathetic nervous system that is responsible for things like mood regulation, your digestion, your heart rate. The parasympathetic nervous system represents the “rest and digest” and the sympathetic nervous system will drive the “fight or flight” responses.

So by consuming kefir and other fermented products that are considered as probiotic food, will be beneficial for both your brain and your gut. Fermented foods and beverages help brain health by producing neurotransmitters like GABA (gamma amino butyric acid). GABA is involved in reducing anxiety and stress, vital in mood regulation, and regulates other neurotransmitters, like serotonin, dopamine, epinephrine and norepinephrine.  Tryptophan is a precursor of serotonin – the feel good chemical – that is also present in fermented products. We cannot produce it ourselves, got to get it through our diets. This can also help aid better sleep as serotonin is what gets converted into melatonin, the sleep hormone.

There are many other benefits, but you get the gist of it why it is a good idea to incorporate it into your diet.

How to make it

Equipment for kefir making:

• two sterilised large jars to hold at least 3-500 ml liquid.
• cheese cloth
• rubber band
• sieve
• funnel (optional)

Milk kefir:

Ingredients:

• 300 ml full fat milk
• 1 tsp kefir grains

Method:

1. Sterilise your jars.
2. Place the grains in the clean and cooled jars.
3. Add the milk and stir.
4. Place the cheese cloth on top and secure with a rubber band. Alternatively use a special lid designed for fermentation.
5. Leave to ferment for approximately 24 hours on room temperature (between 18-24 degrees).
6. Stir half way through and check if it is ready sooner. If your room is very warm due to heating or it is summer time, your kefir will ferment a lot quicker. (Remember, not to place it directly in the sun!)
7. Sieve the kefir to separate the grains from the milk. You can put a lid on the ready kefir and store in your fridge for a few days. Or you can add some berries to it and let it ferment for another day. You would need to cover the jar with a cheese cloth again and leave on the kitchen counter. Once ready, consume fresh or pop in the fridge. Consume within 7-10 days, ideally sooner as the taste can become a bit more tart.

Water kefir:

Ingredients:

• 300 ml non-chlorinated water (remove chlorine using a water filter or charcoal water filter)
• 1 tbsp kefir grains
• 1 tbsp sugar (any)
• 1 tsp fresh lemon juice
• 2 dried un-sulphurised dried apricots (or date, fig) (optional)

Method:

1. Sterilise your jars.
2. Mix the water with the sugar making sure it is all diluted.
3. Add the dried fruit if using (I recommend this).
4. Place the grains in water solution.
5. Squeeze the lemon juice in.
6. Place the cheese cloth on top and secure with a rubber band. Alternatively use a special lid designed for fermentation.
7. Leave to ferment for approximately 48 hours on room temperature (between 18-24 degrees).
8. Stir half way through and check if it is ready sooner. If your room is very warm due to heating or it is summer time, your kefir will ferment a lot quicker. (Remember, not to place it directly in the sun!)
9. Sieve the kefir to separate the grains from the water and dried fruit if using. You can put a lid on the ready kefir and store in your fridge for a few days. Or you can add some berries and sprinkle a little sugar to it and let it ferment for another day. You would need to cover the jar with a cheese cloth again and leave on the kitchen counter. Once ready, consume fresh or pop in the fridge. Consume within 7-10 days, ideally sooner as the taste can become a bit more tart.

If you want to make the process quicker, you can always invest in a fermenting jar with a special lid.

Recipes

Can be found under the Recipes section of my website.

References:

Kefir and Its Biological Activities – PMC (nih.gov)

FoodData Central (usda.gov)

The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir – PMC (nih.gov)