7 Impressive Kefir Benefits & How to Make This Nutrient-Dense Probiotic Drink

One probiotic food you may not have heard of is kefir. A fermented milk drink, kefir is basically yogurt’s cousin, but with even more probiotics and a tangy flavour. Let’s dive into the kefir benefits and how you can make this delicious fermented drink a part of your wellness routine. 

What Is Kefir Milk? 

Kefir milk is made from kefir grains — little powerhouse cultures of bacteria and yeast that jumpstart the fermentation process. When kefir grains are combined with milk and left to sit for a few days, they create a kefir drink (fermented milk). The consistency is a bit thinner than yogurt, with a smooth pour and a slightly sour taste. 

While it’s a traditional drink in some cultures, the taste may seem foreign to others. To get used to the taste, try adding it to a fruit smoothie for a sweet-and-tangy combo. 

Water Kefir 

If you’re sensitive to dairy or simply want a lighter carbonated beverage, you may enjoy water kefir. This kefir drink is made by combining sugar water and kefir grains, leaving them to ferment for at least 24-48 hours. It carries a lot of the same benefits as milk kefir (specifically the probiotics), and can be flavoured naturally with vanilla, orange, raspberry, almond, and other creative flavours. 

Is Kefir Good for You? 

Yes, kefir is extremely good for you! Like yogurt, it’s packed full of minerals, vitamins, and probiotics for gut health. It’s especially good for you (and less likely to upset a sensitive gut) when made with raw and grass-fed dairy, A2 milk, water or coconut milk. 

The Kefir Nutrition Profile 

Before we dive into kefir benefits, let’s check out the diverse nutrition profile of kefir. In addition to bioactive compounds like peptides, lactic acid, and organic acids, one glass of kefir contains healthy fats, protein, and carbohydrates. 

Kefir Nutrition Profile (Approximate): 

For one cup of full-fat kefir milk 

• Fat – approx. 8g 
• Carbohydrates – approx. 5-8 g 
• Protein – approx. 8-11g 

Kefir is also a healthy source of vitamins and minerals, containing vitamin B12, magnesium, vitamin K2, phosphorus, potassium, calcium, and zinc. This nutritionally complete profile makes a glass of kefir an excellent snack or addition to any meal. 

7 Impressive Kefir Health Supporting Properties 

What health supporting properties may you gain when consuming kefir?  

1. Blood Sugar Regulation Support – Insulin resistance can leave you feeling groggy, hangry, and generally not yourself. Not to mention insulin resistance is a precursor state to type 2 diabetes. You may not realise that the microbiome has a key role to play in reducing the severity of insulin resistance. In fact, the probiotics and peptides found in kefir are directly connected to blood sugar regulation and allow the muscles to utilise glucose more effectively.  In studies, kefir has shown astounding positive effects on patients with high blood sugar. Along with other blood-sugar regulating interventions (like a low-carb diet, inositol, and chromium), one cup of kefir daily may help to bring your A1C back into a healthy range. 

2. Skin Support – Chronic acne usually has a root cause, like excess sebum, hormone imbalances, mineral deficiency, or poor gut health. Kefir contains several of the probiotics that are helpful for healthy skin — and has been shown in studies to support chronic acne. It’s also packed full of minerals, including many that are required for skin health. In one study, participants saw significant improvements in their acne and skin hydration. 

3. Gut Microbiome Support – Kefir may contain up to 60 different strains of probiotics, and the type you find in your drink will depend on the region your kefir grains originate from. Probiotics help to support the integrity of the gut lining (guarding against leaky gut) whilst supporting healthy inflammation levels. They also help support digestion of fibrous foods and release healthy postbiotics like butyrate.  Microbiome health is a key player in relieving gut dysbiosis symptoms. Additionally, a healthy microbiome is linked to better neurotransmitter function, digestive health, and immune system wellness. 

4. Natural Source of Vitamin K2 – Vitamin K2 isn’t especially well-known among the essential vitamins, but it’s critical for heart health, bone health, and it plays an important role in blood clotting. If you bruise easily and take a long time to heal, you might want to investigate vitamin K2 regarding your individual health, as a factor.  If this is the first time you’ve heard of vitamin K2, it could be because it’s a difficult vitamin to consume in a modern diet. It’s primarily found in organ meats and in fermented foods like kefir. While some vitamin K1 can be converted to vitamin K2 in the body, it’s usually not enough to curb a vitamin K2 deficiency. 

5. Naturally Fights Germs and Unhealthy Bacteria – The microbiome in the gut is made up of so-called “good” and “bad” bacteria. When beneficial (a.k.a. “good”) bacteria are thriving, more pathogenic bacteria (a.k.a. “bad”) are evicted from the gut microbiome. The best way to ensure your microbiome is healthy and balanced is to eradicate the pathogenic bacteria while amplifying the population of beneficial bacteria. Most antibiotics kill both pathogenic and beneficial bacteria, but the natural antimicrobials found in kefir specifically target bad bacteria. One study has even concluded that kefir can even fight resistant bacteria like E. coli. These findings, and that the health supporting probiotics add to the colonies of good bacteria already hanging out in the gut make kefir a fantastic addition to holistic gut health. 

7. Builds Strong Bones – If you want to feed your children dairy products to support bone health, why not start with milk kefir? This fermented drink has more calcium than regular milk — and it contains the extra gut-boosting benefits of probiotics. 
8. Low in Lactose – Kefir could be the solution for someone who struggles with lactose sensitivity, but still wants the nutritional benefits of dairy. During the fermentation process, lactose is converted to lactic acid — making it much easier for dairy-sensitive people to digest. If you make your kefir at home, you can use A2 milk or grass-fed raw milk, to further decrease dairy sensitivity; using water or coconut milk offers vegan options.