Kefir Milk: The Powerhouse Probiotic For Gut Health And More!

Kefir milk is the easiest and lowest maintenance of all fermented foods. It is very inexpensive to make and can immensely boost your gut health. It is so simple and quick, that in 24 hours, you will have a strong probiotic filled ferment powerhouse, ready to use!

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What Is Milk Kefir?

If you haven’t heard of kefir milk, let me tell you about it! It is a fermented dairy beverage that is similar to yogurt and buttermilk. However, instead of heating up milk to then adding a culture (like you would with yogurt), you just add your kefir grains to milk and leave them in a corner of your kitchen for a day, then reap the benefits for your health!

What does kefir taste like?

Some describe it as a zingy sensation. This is because it is a little on the tart and tangy side. It has the consistency of a thin yogurt. Being a fermented beverage, it can contain a slight carbonation which enhances the zingy sensation. Over time, kefir milk becomes more sweet and less tart and tangy tasting.

Where did kefir grains originate?

While this is often answered by mythical ideas, the exact origins is rather fuzzy. However, evidence has shown that it originated near and around the Balkans in Eastern Europe¹, Caucasus, Tibetan, or Mongolian mountains.⁴

Kefir means “well-being” or “living well”. Kefir grains have traditionally been passed down to each generation and were considered a source of family wealth. This was because there was a generally higher health and wellness among those who drank this probiotic powerhouse beverage.

Regardless of their origins, it has been proven effective in aiding overall gut health and strengthening the immune system.

What does drinking kefir milk do for your health?

Kefir grains are made up of beneficial microorganisms. Far from what you might be thinking of, kefir grains are not wheat, therefore they contain no gluten. These grains are powerful little microorganisms that form a robust bacteria community and can thrive and grow in the right environment. To make a beneficial beverage, kefir grains are then placed in a jar with milk. Then the two ferment at room temperature for about 24 hours. The benefits from consuming kefir milk are endless, however, here are the big impacts it can have on your health:¹

• Anti-inflammatory
• Anti-oxidative
• Anti-cancer
• Anti-microbial
• Anti-diabetic
• Anti-hypertensive
• Anti-hypercholesterolemic

Kefir milk benefits human health by strengthening the immune-system, reducing anti-inflammatory activities, and reducing lactose intolerance through the microbes digesting that sugar.²

If I am lactose intolerant can I drink kefir milk?*

If you are allergic to milk, you need to seek medical advice before consuming. That being said, the reason why many people like kefir milk is because through the fermenting process, the milk’s protein structures change. This makes it easier to digest for all humans, and often times for those that are lactose intolerant.

While much of the lactose is digested by the microbes before human consumption – not all of it always is. Slight traces could cause a severe negative reaction. However, there have been many personal testimonies stating that the fermented beverage, when using raw milk, was tolerated well for individuals with a lactose intolerance.

Is kefir milk healthier than yogurt?

The short answer is yes. When compared to yogurt, kefir milk contains more protein, more live cultures, advanced colony forming units, and is 99% lactose free. (source)

The amount of live cultures and colony forming units will depend on each home. The amazing thing about fermented foods is their ability to become customized to their environment. Your home has free floating wild yeast. When making a ferment, it is common practice to use a loose lid or cheese cloth. This also protect it from bugs getting in. However, with any ferment, you don’t want to seal it tight, this allows it to off gas and not build pressure. This is so that it can catch some of the wild microbes and naturally enhance the probiotic environment within the ferment.

The longer you ferment in your own home, the more customized it becomes to your families’ needs. It is living and adapts to the environment it is in!

Additionally, living near a forest, or having a lot of plants has been said to enhance fermented foods. This is because it increases availability of beneficial wild microbes floating around in the air.

Is kefir milk better than probiotics?

When you make kefir milk at home, you are getting access to the live cultures immediately without any loss. When you buy probiotics, they are usually labeled with a statement about how at the time of making the product, it contained a certain amount of probiotics. This means that as it is shipped and sitting on a shelf waiting to be purchased, it is loosing its probiotic punch.

This is why making it at home is not only a more affordable option, but also allows you to have a greater number of bioavailable probiotics ready to aid your gut microbiome.

In one study, it showed that the probiotic species in kefir milk adhere to the gastrointestinal (GI) tract, intestinal mucosa. This reaction is important because during this adherence, it aided in stopping the pathogenic bacteria (the bad bacteria) from adhering to the intestinal mucosa.⁴ When the good probiotic species from kefir milk took the place in the GI tract, the bad bacteria had no where to bind, which of course helps the immune system and improves overall digestive health.

What is in kefir milk

Kefir milk is made of two ingredients: kefir grains and milk!

This process is so simple that it would be hard to mess up! Kefir grains are very forgiving and don’t require special feedings like sourdough, or temperatures like yogurt.

When cared for, it doesn’t easily grow mold like kombucha or fermented veggies can at times!

It is so easy to make daily or put in the refrigerator to slow the ferment down if you are going out of town or need a break from the constant bounty of probiotics from these little workers!

I love that I can give my kids a boost of probiotics daily with this simple, yet powerful ferment. No need to add supplements when they are already getting it naturally through diet!

Is it expensive to make kefir milk?

No more expensive than it is to buy milk. Our family is fortunate enough to have access to affordable raw milk. However, you can use pasteurized milk and still get an amazing quality of kefir milk.

Making kefir milk yourself will be much more affordable than buying it from the store. Not to mention, it will contain a higher concentration of probiotics than its store bought counterpart.

Readers of Traditional Home Living receive 10% off all products when using discount code THL10 at perfectsupplements.com Thank you for being here!

How to start making kefir milk

You only need two resources to get going. Here are some tips and things to look for when choosing your milk and getting kefir grains.

Type of milk. You can use any type of animal milk that is available to you. Traditionally, kefir milk is made using cow, ewe, goat, or buffalo milk.³ However, most common is cow milk.

Quality milk. Use grass-fed, organic, and local if you are able. If you are using raw milk (recommended) you want to make sure that it is from a reputable farmer that uses clean standards to reduce contamination. If the raw milk is contaminated with harmful bacteria, it can lead to harmful effects in the kefir grains and the finished ferment.

Kefir grains. I was fortunate enough to make a fun trade with a sweet friend of mine. We traded one probiotic microbe for another: SCOBY for kefir grains. If you don’t have a friend with an abundance of grains to share with you, then you can buy them online. When buying them online you will need to follow the directions for how to do the first ferment. If getting them from a friend, a good rule of thumb is one tablespoon of kefir grains to one cup of milk.

How will I know when the kefir milk is finished fermenting?

It is normal if during the fermentation process, the whey (yellowish liquid) and the milk begin to separate. After about 24 hours the kefir will have become thicker and be a similar consistency to buttermilk. The taste will be tart and tangy similar to yogurt, only much thinner. Before drinking plain, mixing to make fruit milk, or making it in a smoothie, you will need to strain out the grains. Rinse them with milk, then place them in a new, clean glass container for the next batch to start fermenting.

How long can milk kefir be left out?

Homemade kefir milk will typically complete its ferment after 12-24 hours (usually in the summer months). However, you can leave your kefir ferment on the countertop for up to 48 hours (usually in the winter months).

You really should not let it sit longer than that at room temperature, because the kefir grains will begin to starve. Homemade kefir milk has a short shelf life of only one to two days.

So at this point you have two options: either place in the fridge to make the fermentation go dormant, or feed the kefir grains fresh milk. The second option is the recommended choice.

How do I care for my kefir grains when I am going out of town?

If you are leaving for an extended period of time, or just need to take a break from making kefir milk, follow these steps.

Strain the kefir grains and place them in a new glass jar. Pour fresh milk over them and instead of leaving them on the countertop to ferment, place them in the fridge immediately.

While you are away, the kefir grains will slowly digest the lactose in the milk, but instead of doing so in 24 hours, you will be able to leave them untouched for up to 6 weeks in the fridge.

It is important to feed them fresh milk before placing them in the fridge for an extended period of time. This will prevent them from starving and dying.

Tips and things to avoid when making kefir milk at home

• Use this simple ratio for fermenting at home. 1 tablespoon kefir grains to 1 cup milk.
• Use full-fat animal milk for making kefir.
• You can use raw or pasteurized milk, however, try not to use ultra-high temperature (UHT) pasteurized milk.
• Use glass jars. Avoid storing in plastic or exposing to metal, as it will leach into and weaken your grains and ferment.
• Ideally, store the ferment at room temperature around 70° (or between 60°F to 90°).
• Generally, a ferment takes 24 hours. However, in warmer weather, or a warmer home, your milk will ferment faster. Likewise, in colder months, or a colder home, your milk may have to sit out longer than 24 hours for a full ferment.
• Once it has fermented and you are ready to strain. Use a clean glass jar for the next ferment. The old glass jar will need to be thoroughly scrubbed. This is because the remanence of the grains does adhere to the sides and bottoms.
• When you begin making kefir, the first couple batches may not taste as good. Since they are living, they will be adjusting to your home’s environment. Once they have adjusted, the milk should be better. It also might take some time for your palate to become accustom to taste of kefir milk. The more you consume it the more you will love it!
• As long as you care for your kefir grains and feed them regularly, or store them in the refrigerator with milk for extended periods of time. They are a living microorganism, reproducing and growing with every feed.
• Feeding the kefir grains daily will result in an abundance of grains. You can share the excess with friends, blend in smoothies, or share with your flock of chickens!

Is kefir safe for chickens?

In a study abroad, chickens were supplemented kefir in their diets. After a month of doing so, the laying chickens began to produce more eggs compared to the control group! Surprisingly, the chickens that received kefir also had an increase in the egg weight and mass.⁵

The conclusion was kefir has a positive effect on egg production. This was thought to be related to the significant levels of probiotics contained in kefir.

Is it safe to drink kefir milk every day?*

Kefir milk has been supported by several studies to be a safe and inexpensive addition to daily consumption. Just as you might take a probiotic daily, or drink milk daily, kefir milk is no different. It can be consumed daily and provide immense health benefits to you and your family.

Our family drinks kefir milk daily at times and other times weekly. We personally have not had any adverse effects, but instead have seen a great improvement in gut and overall health!

Simplified steps for making kefir milk

1. Start with clean hands, clean jars, and clean tools.
2. In a glass jar, add 1 tablespoon kefir grains to 1 cup milk.
3. Leave at least an inch between the ferment and the top.
4. Place a cheese cloth on top and secure it with a rubber band.
5. Place it in a dark, warm spot for about 24 hours.
6. When ready, remove the cheese cloth and use a mesh strainer (not metal) to separate the grains from the fermented milk.
7. Rinse the grains with non-fermented milk.
8. Then place the kefir grains in a new clean jar and add new milk to the jar, using the ratio above.
9. You can now store the fermented milk in the refrigerator for up to two weeks, drink plain or add to smoothies.

Some of our family favorite combinations are strawberry kefir milk, banana kefir milk, chocolate peanut butter kefir smoothie, and cherry protein kefir smoothies!

And they told him, and said, We came unto the land whither thou sentest us, and surely it floweth with milk and honey; and this is the fruit of it.

Numbers 13:27

Please share in the comments how you like to use kefir milk!

References

1. Kefir and Its Biological Activities. Foods (Basel, Switzerland), 10(6), 1210. https://doi.org/10.3390/foods10061210
2. Kefir fermented milk and kefiran promote growth of Bifidobacterium bifidum PRL2010 and modulate its gene expression. International journal of food microbiology, 178, 50–59. https://doi.org/10.1016/j.ijfoodmicro.2014.02.024
3. Milk kefir: composition, microbial cultures, biological activities, and related products. Frontiers in microbiology, 6, 1177. https://doi.org/10.3389/fmicb.2015.01177
4. Milk kefir: nutritional, microbiological and health benefits. Nutrition research reviews, 30(1), 82–96. https://doi.org/10.1017/S0954422416000275
5. EFFECT OF SUPLEMENTING DIET WITH DIFFERENT LEVELS OF DRIPED KEFIR MILK ON PRODUCTIVE PERFORMANCE OF LAYING HENS

*As always, I will recommend that you do extended research, consult your health care provider, and use caution when reading things on the internet. Not everything works for everyone and not everything should be tried on everyone. Just because it works for my household doesn’t mean it will be the exact same for yours.