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What exactly is Kefir?
Simply put, kefir is a drink made from fermented milk. Just like our yogurt and skim milk. But the way it is made and the quality are a little different. It is usually made from cow's milk, goat's milk, or sheep's milk. There is a special thing used to make it, which is called "Kefir Grains". But these are not the grains we eat. These are actually small jelly-like granules formed by the combination of beneficial bacteria and yeast . They look like small pieces of cauliflower. When these kefir grains are added to milk and left for about 24 hours, the microorganisms in it ferment the sugar (lactose) in the milk, which is what makes this kefir drink. If you look at history, it is believed that this drink came from the Caucasus Mountains of Eastern Europe. The word kefir comes from the Turkish word "keif". It means "good feeling." You can get an idea of its quality from the name itself.What's special is that kefir contains more than 60 types of beneficial microorganisms, or probiotics , which are very important for the health of our intestines .
Can people with milk allergies drink kefir?
This is a question that many people have. Can people who have lactose intolerance, who have stomach problems after drinking milk, drink kefir? The answer is, in most cases, yes! Because during the fermentation process of making kefir, the beneficial bacteria we mentioned earlier break down the lactose sugar in milk. Therefore, kefir is much easier to digest than milk. Some studies have shown that drinking kefir increases the ability to digest lactose.Kefir and yogurt - what's the difference?
Many people confuse kefir and yogurt. Although both are fermented dairy products, there are significant differences between the two. Let's take a look at what they are.| Feature | Kefir | Yogurt |
|---|---|---|
| Consistency | It is thinner than yogurt and can be consumed as a beverage. | It's too thick. It's usually eaten with a spoon. |
| Probiotics | Contains over 60 strains of beneficial bacteria and yeast. More diverse. | Contains only a few types of beneficial bacteria. Does not contain yeast. |
| Major microorganisms | Kefir contains unique bacteria and yeast, such as Lactobacillus kefiri . | It mainly contains bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus . |
| Taste | It has a more sour taste than yogurt. It can be a little spicy. | It has a mild sour taste. |
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Check Availability →Health benefits of drinking kefir
Kefir is not just a delicious drink. It has many health benefits.1. Digestion and intestinal health
This is the main benefit of kefir. The high amount of probiotics in it increases the population of beneficial bacteria in our intestines. Therefore,- Digestion becomes easier.
- It helps control conditions such as Irritable Bowel Syndrome ( IBS ) , which causes symptoms such as bloating and stomach cramps .
- Helps prevent and treat some diarrheal conditions.
- Causes stomach ulcersHelps fight the bacteria H. pylori .
2. Strengthens bones and reduces the risk of osteoporosis
Kefir is a calcium- rich drink. It also contains vitamin K2 , a nutrient essential for bone health. Vitamin K2 improves the absorption of calcium in the body. Therefore, drinking kefir helps reduce the risk of osteoporosis, a disease in which bones become thinner and more easily broken as we age.3. Antibacterial properties
Some of the probiotics found in kefir, such as Lactobacillus kefiri , fight harmful bacteria in our bodies. They can control the growth of dangerous bacteria like Salmonella, H. pylori, and E. coli. This means that it acts as a natural antibiotic.4. Good for heart health
Some research shows that drinking kefir can help control blood pressure, lower bad cholesterol levels, and control triglycerides, a type of fat in the blood. This may also contribute to reducing the risk of heart disease.5. May help control blood sugar levels
People with Type 2 Diabetes may benefit from drinking kefir. Research has shown that drinking kefir can help lower fasting blood sugar levels. However, more research is needed on this.Are there any side effects or risks of kefir?
Although kefir is a very safe drink, there are a few things you should know.- Initial side effects: If you haven't taken probiotic-rich foods like kefir before, you may experience some gas and bloating for the first few days. This is normal. Start with a very small amount until your body gets used to it. Gradually increase the amount each day.
- Small amount of alcohol: Due to the fermentation process, kefir may contain a very small amount of alcohol. This is not a problem for most people. However, if you are sensitive to alcohol or have completely stopped drinking alcohol for some reason, be aware of this.
- People with a weakened immune system: This is very important. If your immune system is weakened (for example, someone undergoing cancer treatment, someone with HIV, or someone taking immunosuppressants), be sure to talk to your doctor before drinking kefir. Although most of the time there are no problems, very rarely probiotics can cause serious infections, such as sepsis.
Can there be problems with some medications?
Yes. If you are taking immunosuppressants, you may be at risk of infection from the live bacteria in kefir. Therefore, if you are taking medications such as Azathioprine, Corticosteroids, or Cyclosporine, be sure to consult your doctor before drinking kefir.How to make kefir at home?
Making kefir at home is much easier than buying it from the store. All you need is milk, a glass bottle, and some kefir grains that you can buy online. 1. Put a few teaspoons of kefir grains and about 1 cup of milk in a clean glass bottle. (This time, using full-fat milk will make the kefir thicker.) 2. Cover the bottle with a cloth or paper towel and seal it with a rubber band. Do not seal the lid tightly, as you want air to get in. 3. Leave it at room temperature for about 24-48 hours. During this time, the milk will begin to thicken. 4. When the time is up, strain it into another container with a non-plastic strainer . 5. You can use the remaining kefir grains to make kefir the next time. Just add it back to the milk and make it the same way.💡 Take-Home Message
- Kefir is a fermented milk drink that contains more probiotics (beneficial bacteria and yeast) than yogurt.
- This helps with gut health, strengthens bones, and possibly even controls blood sugar levels.
- You may experience some stomach discomfort when you first start, so start with a very small amount and gradually increase it.
- If you have a weak immune system or are taking medications that suppress the immune system, be sure to consult your doctor before drinking kefir.
- You can also easily make kefir at home.
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