Kefir, a fermented dairy beverage, has been consumed for centuries due to its exceptional health benefits. Packed with probiotics and a myriad of nutrients, kefir is renowned for supporting digestive health, boosting immunity, and promoting overall well-being. In this blog, we’ll explore the healing benefits of kefir, delve into the probiotic strains it contains, discuss the distinction between open and closed fermentation methods, and even provide you with a delicious kefir recipe to try at home.
The Healing Benefits of Kefir:
- Digestive Health: The probiotics in kefir promote a healthy balance of gut bacteria, aiding in digestion, reducing bloating, and alleviating digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (Crohn’s, UC etc)
- Immune System Support: The probiotic strains in kefir contribute to a robust immune system, helping to fend off harmful pathogens and reduce the risk of infections.
- Nutrient Absorption: Kefir enhances nutrient absorption by improving the gut’s ability to break down and utilize essential vitamins and minerals.
- Anti-inflammatory Properties: The bioactive compounds in kefir exhibit anti-inflammatory effects, potentially reducing inflammation in the body and alleviating related conditions.
- Improved Skin Health: The probiotics and nutrients in kefir can contribute to clearer skin, potentially reducing acne, eczema, and other skin conditions.
The Probiotic Strains in Kefir
Kefir is loaded with a diverse range of probiotic strains that contribute to its health-boosting properties. Some of the common probiotic strains found in kefir include:
- Lactobacillus acidophilus
- Lactobacillus casei
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Lactobacillus fermentum
- Lactobacillus reuteri
- Lactobacillus paracasei
- Lactobacillus brevis
- Lactobacillus salivarius
- Bifidobacterium lactis
- Bifidobacterium breve
- Bifidobacterium longum
- Bifidobacterium infantis
- Streptococcus thermophilus
- Enterococcus faecium
- Enterococcus durans
- Leuconostoc mesenteroides
- Pediococcus acidilactici
- Pediococcus pentosaceus
- Saccharomyces cerevisiae
- Candida kefyr
- Candida maris
- Kluyveromyces lactis
- Kluyveromyces marxianus
- Acetobacter species
- Lactococcus lactis
- Propionibacterium freudenreichii
- Propionibacterium acidipropionici
- Propionibacterium jensenii
- Propionibacterium thoenii
- And many more
These beneficial bacteria help restore and maintain a healthy balance in the gut microbiota, aiding in digestion, nutrient absorption, and immune system regulation.
Open vs. Closed Fermentation
Kefir can be prepared through two fermentation methods: open and closed fermentation.
Open fermentation involves exposing the kefir grains or starter culture to the air during the fermentation process. During open fermentation, the kefir grains are exposed to the air, which allows them to pick up various bacteria and yeast strains from the surrounding environment. This can lead to a diverse range of probiotic strains in the kefir.
Examples of probiotic strains commonly found in open- fermentation kefir:
Lactobacillus kefiranofaciens
Lactobacillus brevis
Lactobacillus parakefiri
On the other hand, closed fermentation occurs in an airtight container, preventing the entry of external air. This prevents the kefir from being exposed to the air and limits the introduction of additional microorganisms during fermentation. The result is a more controlled fermentation process with a more consistent microbial composition.
Examples of probiotic strains commonly found in closed- fermentation kefir
Lactobacillus acidophilus
Lactobacillus casei
Bifidobacterium species
For individuals with histamine issues, closed fermentation is often recommended. During open fermentation, there is a higher likelihood of histamine-producing bacteria and yeast being present in the kefir, which can exacerbate symptoms in those sensitive to histamine. Closed fermentation helps reduce the risk of histamine accumulation in the kefir, making it a safer option for individuals with histamine issues.
It’s important to note that both open and closed fermentation methods can produce beneficial kefir. The choice between the two methods depends on personal preferences, dietary needs, and tolerance to specific strains of bacteria and yeast.
Kefir Recipe – Raw Milk
Ingredients:
- 2 wooden spoons of kefir grains or kefir starter culture
- 4 cups of raw milk (cow’s milk, goat’s milk, or any other animal milk)
Instructions:
- Place the kefir grains or starter culture in a clean glass jar.
- Pour the milk over the kefir grains or starter culture, ensuring they are fully submerged.
- Open fermentation – Cover the jar with a breathable cloth and secure it with a rubber band. Alternatively, cover it with a plate to avoid cross-contamination.
Closed fermentation – close the jar with a lid, tightly.
- Allow the mixture to ferment at room temperature for approximately 24-36 hours, depending on your desired taste and consistency. The longer the fermentation, the tangier the kefir.
- Stir or shake kefir from time to time. Kefir grains only ferment the milk surrounding them, so you want to move them around.
- After fermentation, gently strain the kefir into a separate container, separating the grains from the liquid.
- Store the kefir in the refrigerator and enjoy chilled. The kefir grains can be reused for subsequent batches.
Kefir Recipe – Pasteurized Milk
Ingredients:
- 2 wooden spoons of kefir grains or kefir starter culture
- 4 cups of organic pasteurized milk (cow’s milk, goat’s milk, or any other animal milk)
Instructions:
- Heat the milk: In a pot, heat the milk over medium heat until it reaches a temperature of 180°F (82°C). Stir occasionally to prevent scorching. Once heated, remove the pot from the heat and allow the milk to cool down to 110°F (43°C).
- Place the kefir grains or starter culture in a clean glass jar.
- Pour the cooled milk over the kefir grains or starter culture, ensuring they are fully submerged.
- Open fermentation – Cover the jar with a breathable cloth and secure it with a rubber band. Alternatively, cover it with a plate to avoid cross-contamination. Closed fermentation – Close the jar tightly with a lid.
- Allow the mixture to ferment at room temperature for approximately 24-36 hours, depending on your desired taste and consistency. The longer the fermentation, the tangier the kefir. Stir or shake the jar from time to time to ensure even fermentation. Kefir grains only ferment the milk surrounding them, so moving them around helps in the process.
- After fermentation, gently strain the kefir into a separate container, separating the grains from the liquid.
- Store the kefir in the refrigerator and enjoy it chilled. The kefir grains can be reused for subsequent batches of kefir.
With its potent probiotics, kefir is a true powerhouse for gut health, immune support, and overall well-being. Whether you choose open or closed fermentation, kefir offers a multitude of healing benefits. Incorporating this delightful beverage into your daily routine can contribute to a healthier gut, enhanced digestion, and a strengthened immune system. So, why not give it a try and experience the wonders of kefir for yourself?