Kefir is a fermented milk drink that is rich in bacteria and probiotic yeasts. The main kefir benefits include promoting intestinal health, aiding digestion, and boosting immunity, which can support overall health. Kefir is also rich in protein, calcium, vitamin D, and vitamin K2, which are essential nutrients for keeping bones strong and preventing osteoporosis.

The bacteria in kefir can be safely cultivated at home. Making this drink is easy and is similar to the production of natural yogurt. It can be prepared with milk or water, including coconut water.

Kefir can be consumed for breakfast or as a snack, and it can be flavored with honey or fruit for better taste.

Imagem ilustrativa número 3 — Kefir de leite

Health benefits of kefir

The main kefir benefits are:

1. Boost immunity

Kefir increases immune system activity, as it contains nutrients like biotin and folate that help protect the body’s cells. Furthermore, kefir is rich in probiotics, which help fight and inhibit the growth of harmful bacteria, such as Salmonella sp. and Escherichia coli.

Kefir is also rich in kefiran, a polysaccharide with antimicrobial properties that help fight Candida albicans fungus.

2. Improve intestinal health

The beneficial bacteria present in kefir help balance the intestinal flora and promote proper intestinal function. It can complement the treatment of some gastrointestinal conditions, such as irritable bowel syndrome, Crohn's disease, and ulcers.

Consuming kefir also helps control diarrhea and regulate bowel movements during and after antibiotic use, by restoring natural gut flora.

3. Improve lactose intolerance

Kefir contains active ingredients that help separate lactose from milk. This makes digestion easier and is especially beneficial for people with lactose intolerance, who lack the digestive enzymes needed to break down this sugar.

4. Prevent osteoporosis

Kefir is rich in calcium and contains bioactive compounds that promote its absorption into the body. It helps maintain bone health, prevent bone degeneration, and reduce the risk of osteoporosis.

The probiotics in kefir improve overall nutrient absorption. It also contains other important nutrients for bone strength, such as phosphorus, magnesium, vitamin D, and vitamin K2. Read more about the benefits of probiotics and which other foods contain them.

5. Fight cancer

The probiotic compounds in kefir help prevent the spread of cancer cells. They may slow tumor growth and help prevent different types of cancer, such as stomach and breast cancer.

6. Reduce allergies

The live microorganisms in kefir help the immune system naturally suppress allergic reactions. They can reduce how strongly the body responds to allergens and decrease inflammation associated with conditions like asthma.

7. Maintain healthy skin

Kefir helps maintain balance in the intestinal flora, promoting the growth of beneficial bacteria in the body. This can help keep skin healthy and prevent acne, psoriasis, or eczema.

The carbohydrates present in kefir, known as kefiran, can also boost wound healing and protect connective tissue.

Kefir for weight loss

Kefir is a low-calorie food, as 100 g contains only 37 calories. This makes it a good option to include in weight loss diets.

It can be consumed once a day, for breakfast or as a snack. To enhance the flavor, it can be sweetened with a little honey or blended with fruit such as bananas or strawberries to make a smoothie.

Kefir also helps manage constipation, and more frequent bowel movements may reduce bloating within a week. While this can improve the appearance of a swollen belly, long-term weight loss depends on combining kefir with a balanced diet and active lifestyle.

Where to buy kefir

Kefir grains can be purchased online, while kefir milk is available in supermarkets or health food stores. Exchanges between friends or online communities are also common, since kefir grains multiply in their liquid environment and must be shared or discarded regularly.

Kefir grains are also called Tibetan Mushrooms, Yogurt Plants, Yogurt Mushrooms, Yogurt Fungus, and Snow Lotus. They originated in the Caucasus region and are made up of different microorganisms.

How to make milk kefir

Making kefir at home is very simple and similar to making natural yogurt. You can use cow, goat, sheep, coconut, rice, or almond milk.

Ingredients

100 g of milk kefir
1 liter of milk

How to prepare
Place the kefir grains and fresh milk (pasteurized or not, skimmed, semi-skimmed, or whole) in a glass container. Let the contents ferment at room temperature for about 24 hours. Strain the fermented milk and store it, while the grains are reused with fresh milk to repeat the process.

The strained liquid kefir can be consumed immediately or stored in the refrigerator.

How to make water kefir

Water kefir is made using coconut water or mineral water with brown sugar.

Ingredients

3–4 tablespoons of water kefir grains
1 liter of water
1/4 cup of brown sugar

How to prepare
In a glass jar, dissolve the brown sugar in water. Add the kefir grains and cover the jar with a paper towel, gauze, or thin cloth, securing it with an elastic band. Leave in a dark place at room temperature to ferment for 24 to 72 hours. The longer it ferments, the less sweet it will taste. After fermentation, strain the grains to reuse them.

Flavoring water kefir

After fermentation, water kefir can be flavored with fruit juices, teas, ginger, or dried and fresh fruits. Because fermentation produces slight carbonation, the drink can taste like a homemade soft drink.

Water kefir lasts 3 to 7 days in the refrigerator and can be consumed as a snack or with meals.

How to cultivate kefir

To keep kefir fresh and active, always store it in milk or sugar water after each fermentation. Avoid metal utensils, and cover the container with gauze, cloth, or paper towel to prevent contamination. On warmer days, kefir can be stored in the refrigerator to slow fermentation. For longer storage, place grains in a sealed container and freeze them.

Over time, kefir grains grow with fermentation and form a thick goo or liquid. They should be rinsed in water at least once a week. Extra grains can be frozen for later use or shared with others. Milk kefir and water kefir grains must be kept separate.

Grains that turn green, yellow, or brown should not be used, as this indicates they are no longer safe for consumption.

Can you use milk kefir to make water kefir?

Yes, but the process is not simple and may not always work. It is generally not recommended to use milk kefir grains to make water kefir.

If attempting this, the milk kefir must be active and rehydrated before conversion. The grains are then placed in a sugar-water solution, gradually reducing fermentation times until they adapt to water kefir cultivation.

Contraindications

Kefir should not be consumed by people with gastrointestinal cancer. It should also not be taken 2 hours before or after medications like bisphosphonates, fluorides, or tetracyclines, as it may interfere with absorption. Because fermentation produces small amounts of alcohol, kefir can be harmful for people with liver disease.

Possible side effects

Excessive kefir intake can cause abdominal pain and diarrhea. It is not recommended to drink more than one glass of kefir per day.

7 Kefir Benefits for your Health (plus How to Make)