Boost Gut Health with a Little Sour Power from Kefir Milk

<p>Digestive health is fast becoming the next great frontier of wellness, and you can see it happening right at your local grocery store. Fermented beverages are gaining immense popularity because of their links to more robust immune systems and healthier guts, and the variety of drinks edging in on the trend is dizzying. </p> <p>Among the many new brands putting their own twist on things is an old stalwart: kefir.</p> <p>Fans pronounce it 50 different ways, but they all agree that this delicious drink (albeit an acquired taste) packs a microbial punch. A standard piece of marketing wisdom is that older brands tend to carry inherent credibility because of their longevity, and with kefir being in the picture for hundreds (if not thousands) of years, it’s safe to say it’s popular for a reason. </p> <p>Modern research is beginning to recognize that the ancient wisdom surrounding kefir is onto something. Like other foods packed with probiotics and postbiotics (byproducts of bacteria), kefir charges up gut health and delivers other benefits for your brain, blood sugar, and more. </p> <p>You can find kefir at the store, but a more cost-effective and accessible way to get your daily fix is to ferment it at home. Using kefir “grains” — symbiotic mixtures of yeast and bacteria that are small and gelatinous in form — you can have a fresh batch of this tangy beverage waiting for you every day, and it only takes a few minutes to strain and refill.</p> <p>Kefir grains live off milk, mostly that of a cow, but you can also make it with alternatives like goat or sheep's milk, or plant-based alternatives like coconut milk or almond milk. The choice of milk influences the flavor and nutritional profile of the kefir product. An offshoot for vegans and those allergic to dairy products is water kefir, which has been recognized as a significant probiotic and prebiotic source. </p> <p>The great thing about kefir grains is that, when properly cared for, they just keep going forever. As you feed them day in, day out, they grow and multiply, and you can make bigger batches with more grains or give away the extra grains to friends and family. </p> <p>All you really need are airtight jars to seal them in, a strainer and bowl, and whatever milk you desire, making it a cheap and reliable part of a healthy diet — it tastes really good too (we promise!).</p> <p>How long you ferment kefir determines its strength, with most people opting for 24 to 48 hours. The latter end of that scale can make for a drink that’s too sour for some, but 24 hours at room temperature is ideal for most people as it provides optimal flavor and consistency. From here, you just separate the grains from the kefir milk and reuse the grains in new batches.</p> <h2>What’s going on in a glass of kefir milk?</h2> <p>As we explored with the different types of milk you can ferment it in, the nutritional yield of kefir varies. Generally, it’s better for you than yogurt because it possesses more strains of bacteria and yeast. Kefir’s consistency is thinner, and it also has fewer calories than yogurt. </p> <p>A cool feature of kefir milk is that it’s much lower in lactose than regular milk. Cultures like kombucha or kefir involve the consumption of sugars to produce those acids and friendly microorganisms. Lactose is a sugar in milk that causes digestive problems for some people, but this element is the food source for kefir grains, and they turn it into that tangy lactic acid that tastes so good. The result is a beverage that is significantly lower in lactose than milk before culturing, making it more tolerable for those with sensitivities. </p> <p>The term “superfood” is a bit gimmicky, but kefir is at least in the ballpark. In 1 cup’s worth, kefir offers:</p> <ul> <li>Protein: 9 grams</li> <li>Calcium: 24% of the daily value (DV)</li> <li>Magnesium 7% DV</li> <li>Riboflavin (B2): 25% of DV</li> <li>Vitamin B12: 29% DV</li> <li>Vitamin D: 12% of DV</li> </ul> <h3>Probiotic prowess</h3> <p>“Good” and “bad” bacteria are all the rage these days, and kefir milk is front and center as an excellent source of the former. </p> <p>Inside your digestive tract is a world of microorganisms (the microbiome) that includes bacteria, fungi, and viruses. Some of them harm you, while others help by aiding digestion and creating products your body needs. The proliferation of bad bacteria upsets the balance in the microbiome, and as a result, you may get abdominal pain, bloating, constipation, gas, or diarrhea. </p> <p>Probiotics, which contain good bacteria influence health in all sorts of ways ranging from digestion and weight management to mental health. They restore the balance between good and bad bacteria in the microbiome, making for a smoother ride with your digestion, free of all that bloat and nastiness. </p> <figure><img alt="" height="363" src="https://cdn.storymd.com/optimized/voJeaBFvA4/original.jpg" width="744" /> <figcaption>Prebiotics & Probiotics <em>Source: TheVisualMD</em></figcaption> </figure> <p>Kefir boasts up to 61 different bacterial species that promote gut health. Regular consumption of the sour stuff promotes a healthy microbiome and a more resilient digestive system.</p> <p>Studies have found regular kefir consumption to be helpful in tempering irritable bowel disease and relieving chronic constipation. Kefir may be able to help treat ulcers caused by <em>H. Pylori </em>and it has also been found useful against enteric pathogens like <em>Salmonella</em> and <em>E. coli</em>, which cause gastrointestinal infections.</p> <p>A 2020 review investigating kefir’s effects on the immune system reported that it promotes immune cells that suppress viral activity: “Based on all studies undertaken on kefir and its probiotic microbes, kefir may act as a protective agent against viral infections,” according to the authors.</p> <h3>Bone health and osteoporosis</h3> <p>As a rich source of calcium, kefir throws a bone to your health. A study examining people with osteoporosis (deterioration of bone tissue) who drank kefir milk every day showed improvement in bone mineral density. Animal studies have shown that kefir may boost calcium absorption in bone cells.</p> <p>A solid intake of calcium is one of the best ways to slow down osteoporosis progression, and full-fat kefir adds to this by supplying vitamin K2, which has been shown to reduce the risk of fractures. </p> <h3>Managing blood sugar</h3> <p>If you’ve got type 2 diabetes, research suggests kefir might help out. Drinking kefir may lower your body’s fasting blood sugar levels and may allow you to better control markers like insulin resistance and blood pressure, according to a 2020 review.</p> <p>Large-scale research is needed to confirm these findings, however.</p> <h3>Mood and mental health</h3> <p>There is mounting evidence that the gut microbiota plays a role in modulating brain physiology and behavior via bi-directional communication along the gut-brain axis. </p> <p>Studies have indicated that kefir, particularly when supported by a fiber-rich diet, may balance the microbiome and ease the symptoms of psychological issues like anxiety and depression. Fiber is the fuel used by probiotic organisms living in the gut, so it’s important to consume it along with probiotic products.</p> <p>Memory and cognition may also benefit, along with a reduced risk of neurological diseases due to the anti-inflammatory effect. A small study on adults consuming 8oz of kefir daily for a month found the participants had significantly improved relational memory and greater concentrations of <em>Lactobacillus</em> in the gut.</p> <h2>More on Gut Microbiome</h2><ul><li><a href="https://soulivity.storymd.com/journal/jk7opy8cbm-gut-microbiota" target="_blank">The Human Gut Microbiome in Health and Disease</a></li><li><a href="https://soulivity.storymd.com/journal/wepd7ak05j-probiotics" target="_blank">The Health Benefits of Probiotics and How to Add Them to Your Diet</a></li><li><a href="https://soulivity.storymd.com/journal/wdnd8qoi4m-dairy" target="_blank">Dairy Products</a></li></ul>