If you asked to list some foods that have the potential to improve your gut health, you might mention probiotic foods like yogurt. However, what many people don’t realize is that yogurt’s effects on gut flora may not be as strong as previously thought.
Yogurt contains what’s known as ‘transient bacteria’; these bacteria are beneficial for the digestive process but are eventually expelled from the body. While they help keep the digestive system clean and provide food for friendly gut bacteria, they do not actually colonize the gut as expected.
So, are the benefits of yogurt overhyped? This is where kefir comes in – a cultured food that contains over 5 times the amount of probiotic strains found in yogurt. Unlike yogurt, kefir actually colonizes the gut, providing longer-lasting benefits for gut health.
All forms of kefir are made using a starter known as ‘kefir grains,’ which are a combination of healthy bacteria and yeast. These probiotics provide significant benefits to the gut and overall health.
The Benefits of Kefir:
- Improves gut flora and digestion
- Strengthens immune support
- Strengthens bone health
- Reduces symptoms of IBS
- Reduces allergy and asthma symptoms
- Reduces inflammation
- Helps with lactose intolerance
- Improves skin health
- Aids in weight management
- Aids in detoxification processes
Consuming fermented foods and beverages like kefir on a daily basis is an easy and delicious way to get whole-food probiotics for gut health while also supplementing essential nutrients.
Recipe: Dairy Milk Kefir
Total Time: 3-7 days to activate new grains, then 1-2 days per batch
Prep Time: 5 minutes per batch
Makes: 4 cups of milk kefir every 24-48 hours!
Ingredients:
- 1 packet of dehydrated milk kefir grains
- 9 cups of pasture-raised, pasteurized whole milk
- 1 glass mason jar
- 1 Eco-friendly unbleached coffee filter
- 1 Rubber band
- 1 Non-metal strainer
Instructions – How to activate kefir grains:
- Pour 1 cup of milk into the glass mason jar
- Empty the entire packet of dehydrated milk kefir grains into the milk and stir
- Cover the jar with a coffee filter or cloth and secure with a rubber band
- Place the jar in a warm spot between 68° and 85°F for 8 hours
- Check the milk hourly for the next 16 hours, and strain out the grains once thickened
Instructions – How to make milk kefir:
- Strain the grains and clean the mason jar
- Transfer the kefir grains to a clean glass mason jar with 4 cups of fresh milk
- Cover the jar with a coffee filter or cloth and secure with a rubber band
- Place the jar in a warm spot between 68° and 85°F
- Culture until the milk is slightly thickened and has a pleasant aroma
Recipe: Coconut Milk Kefir
Ingredients:
- 2-4 tablespoons of activated milk kefir grains
- 4 cups of unsweetened, full-fat coconut milk
Instructions:
- Place the milk kefir grains and the coconut milk in a glass mason jar
- Cover the jar with a coffee filter or cheesecloth and secure with a rubber band
- Place the jar in a warm spot between 68° and 85°F
- Culture for at least 12 hours, up to 24 hours
Milk kefir grains may take a few batches to adjust to the coconut milk, but with time, you’ll enjoy the benefits of this delicious and nutritious fermented beverage.
