One of the key components of a strict Paleo diet is the complete elimination of dairy products. Unfortunately, this may lead to many dairy-tolerant individuals missing out on some of the most nutritious and beneficial foods on the planet. One dairy product that not only offers a wide range of vitamins and minerals, but also provides a variety of probiotic organisms and powerful healing qualities, is kefir (pronounced /kəˈfɪər/ kə-FEER).
The word “kefir” is derived from the Turkish word “keif”, which literally translates to the “good feeling” one has after drinking it. (1) Traditional cultures have attributed healing powers to kefir for centuries, but it has only recently become the subject of scientific research to determine its true therapeutic value.
What is Kefir?
Kefir is a fermented milk product that originated centuries ago in the Caucasus mountains, and is now enjoyed by many different cultures worldwide, particularly in Europe and Asia. It can be made from the milk of any ruminant animal, such as a cow, goat, or sheep. It is slightly sour and carbonated due to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains” used to culture the milk (not actual grains, but a grain-like matrix of proteins, lipids, and sugars that feed the microbes). The various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.
Besides containing highly beneficial bacteria and yeasts, kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. (2) Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy. (3)
Kefir has positive effects on gut and bone health
It is a potent probiotic, consisting of both bacterial and yeast species of beneficial flora, and may help protect against gastrointestinal diseases. It has also been demonstrated to improve lactose digestion in adults with lactose intolerance. (4) In addition to providing the gut with healthy symbiotic microflora, many studies have also demonstrated the anti-fungal and antibacterial properties of kefir. (5) Certain bacteria strains from the kefir culture have been shown to help in treating colitis by regulating the inflammatory response of the intestinal cells. (6)
As we know, vitamin K2 is one of the most important nutrients that is greatly lacking in the American diet. (7) Vitamin K2 is a product of bacterial fermentation, so kefir is a likely a good source of this nutrient, especially if made with milk from pastured animals. (8) Vitamin K2 plays a key role in calcium metabolism, where it is used to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues and the arteries. (9) Since kefir is high in calcium and phosphorus and also contains vitamin K2, drinking kefir is likely beneficial to bone health, providing the essential minerals needed for bone growth as well as the vitamin K2 needed to effectively deposit those minerals in the bone
Kefir modulates the immune system
Certain compounds in kefir may play a role in regulating immune function, allergic response, and inflammation. One study found that kefiran, a sugar byproduct of the kefir culture, may reduce allergic inflammation by suppressing mast cell degranulation and cytokine production. (10) Another study found that certain bacteria in the kefir culture inhibited IgE production, helping to moderate the body’s allergic response. (11)
Research has also demonstrated that kefir may have an anti-tumor effect. In one study, kefir consumption inhibited tumor growth and induced the apoptotic form of tumor cell lysis, suggesting that kefir may play a role in cancer prevention. (12) When applied topically, kefir and its polysaccharide compounds have even been shown to be effective antimicrobial and anti-inflammatory agents for improved wound healing. (13) (14)
As kefir clearly has a wide variety of health benefits, you may be interested in including this fermented dairy beverage in your diet. Cow, goat, or sheep dairy are all good choices, and all types of kefir are generally very low in lactose. Raw milk kefir would be the ideal choice for anyone looking for maximum nutritional quality, but may be challenging for most consumers to find.
Kefir is becoming more mainstream for health-conscious Americans, so you may be able to find full-fat, plain kefir at your local grocery store. Look for a brand with minimal additives and extra ingredients. Good commercial products include Redwood Hill Farm’s Traditional Goat Kefir and Lifeway’s Organic Whole Milk Plain Kefir.
Making your own kefir at home
Finding high quality kefir at your local store may not be an option for you. In this case, you can make your own kefir at home. Making kefir is surprisingly simple, and Cheeseslave has a great instructive blog post on how to make kefir at home. You can buy kefir grains online at sites such as Culture for Health, and provided you take care of the culture, it should last indefinitely. Making kefir from raw dairy products is ideal, but if you don’t have access to raw dairy, you can use organic full-fat dairy, preferably from a grass-fed animal. For those who cannot tolerate any form of dairy, kefir can be made from coconut milk, coconut water, and even just sweetened water, which will provide many of the benefits found in dairy kefir.
Kefir is a great source of vitamins, minerals, probiotics, and a variety of other unique compounds that can greatly contribute to your overall health and wellbeing. I highly recommend including this nutritious superfood in your diet, even if it doesn’t fall under strict “Paleo” guidelines!
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{ 133 comments… read them below or add one }
Hey Chris, great article. Also really enjoyed the Paleo Summit presentation! I just want to ask if there’s an amount of kefir you recommend consuming. A couple ounces a day with breakfast?
It really varies from person to person. I drink at least a cup a day, but I do very well with fermented dairy.
How would you compare to plain, whole fat greek yogurt?
Kefir is significantly more therapeutic.
Can you comment on nutritional differences/benefits of Kefir vs high quality Yogurt? I know the low fat stuff is laden with HFC and other junk, but does high fat yogurt have similar levels of K2 and other vitamins?
“Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there. But kefir can actually colonize the intestinal tract, a feat that yogurt cannot match.
Kefir contains several major strains of friendly bacteria not commonly found in yogurt, Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species.
It also contains beneficial yeasts, such as Saccharomyces kefir and Torula kefir, which dominate, control and eliminate destructive pathogenic yeasts in the body. They do so by penetrating the mucosal lining where unhealthy yeast and bacteria reside, forming a virtual SWAT team that housecleans and strengthens the intestines. Hence, the body becomes more efficient in resisting such pathogens as E. coli and intestinal parasites.
Kefir’s active yeast and bacteria provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. Because the curd size of kefir is smaller than yogurt, it is also easier to digest, which makes it a particularly excellent, nutritious food for babies, the elderly and people experiencing chronic fatigue and digestive disorders.”…from the kefir.net website.
Ed, while yogurt is a wonderful food, especially when made with full-fat (preferably Jersey !-) ) raw milk from a pastured herd, it only contains 2 or 3 probiotic strains. Kefir on the other hand has anywhere from 24-36! Hence, it is much more potent. For those with damaged guts who are in the healing process, it is usually best to start with the weaker yogurt first, and then step up to kefir. The K2 is probably similar, but may be higher; this has never been measured as far as I know.
You can usually acquire kefir “grains”, the self-perpetuating sort that never wear out, from a farmer who sells raw milk, or a WAP-connected type. Around my house they never seem to last for more than a few months, however, as one of the kids will occasionally mistake the grains for something the chickens will want to eat…
Not specific to kefir, but whenever I consume lots of fermented dairy (up to 2500 calories), I have a very good sleep. Lactobacillus is pro-GABA, so I wonder if it’ll benefit other neurological conditions.
Hydrolyzed casein is a popular insomnia treatment in Europe. And of course grandma always recommends warm milk at bedtime!
I try to eat as paleo as possible while also trying to keep my carbohydrate intake low (usually ketogenic but not always). Currently, one of my primary goals is to lose weight. Over the past year I have lost 65 lbs but am currently working on the ever-so-difficult “last ten”. For quite some time now, I’ve felt my gut health could be significantly better and think probiotics could help.
I know it would vary person to person, but what do you think the insulin response from kefir would be in comparison to other probiotic sources like greek yogurt or kombucha.
I plan to get a pickling crock in the near future so I can make my own saurkraut but until then, kefir sounds really tasty.
You don’t need to spring for an expensive pickling crock to make sauerkraut. I make mine in Mason jars and it is excellent! Can’t get any cheaper than that.
Check out Sally Fallon’s Nourishing Traditions cookbook for kraut recipes that don’t involve expensive equipment.
The book Wild Fermentation by Sandor Ellix Katz is also excellent for all things fermented. He has a very informative but laid back approach.
What about water kefir? Does it contain the same nutrients. I drink that daily. Quite enjoy it.
sorry. just saw the line where you said water kefir is pretty good too. so dairy is still better? I make my own water kefir using sucanat and spring water. souble ferment it with some berries and apple juice after. If milk kefir is much better I will get into making that also. I do buy milk kefir but its pasturized so I doubt the nutrient level is that great.
It doesn’t contain the fat soluble vitamins and other nutrients specific to dairy, but it does contain the beneficial probiotics.
Whoah! Hold your horses here folks! If you’re following a REAL paleo diet, you can easily make Kerif yourself with almond or sunflower seed milk. Go on craigslist, find someone who is giving away Kerif kernels, put them in a yogurt making pot, and in a couple days the kernals will adjust to fermenting the different sugars in the milk and you’ll have non-dairy kefir.
There’s dozens of reasons why you shouldn’t drink another species milk that goes way beyond whether your lactose intolerant or not. Even in organic, grass-fed cow’s milk, there are dozens of chemicals that trigger an immune response in your body that you’re not even aware of. Drinking milk also contributes to leaky gut syndrome.
The research regarding cows milk is shady at best. Raw cows milk for example has a plethora of health benefits which far outweigh any limited, even insignificant implications in the human body.
I has been said by others (Even Chris I believe), I dont see the point in cutting out foods from the diet when 1.There are many benefits and insignificant problems, if any for those who loterate it well and 2. For the sake of “Sticking” to a Paleo diet just for the sake of eating like our ancestors.
If you can point me in the direction of research that is unbiased and shows that organic grass fed cows milk causes inflammation I would like to see it. Also – Where is the research that it contributes to leaky gut syndrome? In Robb Wolfs book the arguments against using dairy were definitely the weakest and largely unsupported imo.
Great information about kefir. What is your take on the sugar content in water kefir.
Good post, Chris.
Can you recommend any articles/links on overcoming allergies to casein?
What do you think about water kefir? I recently started making water kefir with kefir grains from Cultures for Health, and I really like it. Obviously it wouldn’t contain the vitamins and minerals that milk kefir does, but how do the probiotics compare?
I’ve just started the GAPS intro diet. I’m taking a high-potency probiotic, but GAPS recommends kefir. I’m hesitant to try it, because I seem to be sensitive to the histamines in fermented foods. But perhaps if I start small, mix it in with other food, and gradually increase my dosage it will help me rebuild my gut garden.
Just wondering about how to introduce kefir to improve lactose intolerance? Does the process involve just starting small (eg. a tablespoon per day) and slowly increasing amount? If symptoms are experienced do you titrate back on the amount or persevere through symptoms?
Also, do you have any advice on how to differentiate between symptoms of lactose intolerance versus a full-fledged dairy intolerance (eg.dairy proteins)?
If you ferment kefir for 24-36 hours, it will have almost no lactose at all. Start with 1 tsp per day and build from there.
What about water kefir? Would it also be a source of vitamins, minerals and probiotics?
Water kefir was mentioned in the article, and see my reply to the other question about it.
Chris,
Can kefir be consumed by someone with casein intolerance or dairy sensitivity? Is it true that the protein is predigested and may not be problematic.
I am very sensitive to milk but love the taste of our local organic pastured whole milk. I recently started making kefir from this milk and do not experience any of the symptoms that I get from regular milk…flatulence and bloating mostly, sometimes indigestion if I drink more than one glass. I’ve read that it varies from person to person though. There is a tart taste to kefir but a second fermentation of a 1/2 day AFTER straining the grains takes the edge off that and results in a smoother taste that many people prefer.
I’d be curious to hear Chris’s response here too. If insulin resistance is a problem, do the benefits outweigh the costs? Is kefir more insulinogenic than ghee or does the fermentation neutralize the compounds leading to an insulin spike?
*I know ghee is not insulinogenic nor does it contain probiotics
Usually not. But some seem to tolerate it, so only way to know is to try.
Hey Chris,
One of my biggest problems with dairy is the acne flare ups. I also tend to notice increased inflammation in other ways occasionally as well. Kefir is safe in this respect?
When I obtained an ulcer from a bacterial infection when traveling abroad (H. Pylori). Kefir was a big part of my daily regimen getting my gut back on track after I had finished my full round of antibiotics. Great stuff, I had to really search around though for the full-fat plain version. All of the flavored low-fat versions had about 20 grams of sugar/serving added to them.
I have tried making kefir using grains and did not have the good outcome I expected. However, I do get good results using a dried kefir starter made by yogourmet. It works every time. Do you know anything about kefir made with a powder starter versus that made using the grains? How would the nutrition differ?
Chris, thanks for this article. A couple questions, though.
You say that “kefir contains high levels of…folic acid” I thought folic acid was the synthetic form of folate. Do you mean kefir is a good source of folate?
I’d like to try kefir but have a known fungal overgrowth. Reading about the possibility that dietary fungus can share DNA with our endogenous fungus makes me concerned that drinking kefir would ultimately make my infection harder to cure. But you say kefir has anti-fungal properties. Should I not be concerned about the DNA-sharing possibilities?
1. It should say folates. I updated it.
2. This isn’t totally clear. Both arguments have merit.
I’m lactose and casein intolerant and have thought of trying the coconut kefir. What do you think?
You may need to discard the first few batches as the grains get used to a non-dairy source of “food” (ie/ the milk feeds the kefir grains) and there should be a pretty big reduction in lactose and casein after a few rounds using coconut milk. Hope that makes sense! I’m about to re-start making kefir using milk grains but with coconut milk, I also avoid dairy.
If your readers want to make kefir from “sweetened water”, as you mentioned, they need to get “water kefir grains.” Milk kefir grains will not thrive without some kind of milk. They can be bought on eBay.com
You can also find milk kefir grains and water kefir grains on the facebook page named…” Share or Find Kefir grains, Kombucha, Sourdough starter”. Sometimes there is someone local but if not, I got mine simply by paying the postage for someone to mail them to me…just a couple bucks. They multiply so lots of people have extras to share.
What about water kefir?
Chris, what do you think of lessi, compared to kefir?
I think lassi is just flavoured yoghurt.
I love eating kefir the times I have tried it. So thick, creamy and yummy. I love making it and seeing it on the counter and watching it ferment. Too bad my body reacts and doesn’t have the same idea about “love” that my brain and emotions have!!
Becky
WholeandWell.com
mamatha-
i have tried kefir knowing the benefits; but really struggled with the results (the good offered outweighing the bad symptoms i got)… too many gastro side effects for me… even leading to migraine!
i am coureous as to how Chris answers your question….
and if i possibly was simply not drinking a ‘high quality’ enough brand….
Hi Chris
Great article. I have one question. A few of the Kefir brands I see add FOS to their product. I have read that companies add this to probiotic food to help “feed” the good bacteria. Is there any truth to that? It seems like it is sugar that could help feed that bad bacteria.
Chris – how long do you normally ferment your dairy kefir? My assumption is that the kefir grains are fermenting the lactose sugar and after 24-36hrs most of the fermentation should have happened take place… leaving little to no lactose. Have you seen any research or indications that most of the lactose would be gone? Thanks!
Hi Steve,
Over on Dom’s Kefir site he has some research suggesting that 24/36-hour kefir has <1% lactose. We do ours for about 24 hours.
Also just like most fermenting processes, ambient temperature plays a huge roll in the time it takes to ferment completely. However, the longer you ferment, you run the risk of killing some of the grains. A great trick I have been doing for years is letting the kefir ferment to a point, removing the grains, and then letting it sit for another 12 hours or so without grains.
Hey Chris,
Nice article. I’ve got a gallon of kefir brewing on the counter as we speak:) In the article you said Kefir is a good source of ‘folic acid’ (the cancerous man made chemical). I’m sure you mean to say folate.
I *love* dairy kefir, but a few years ago I became so intolerant of dairy (even ghee) that I switched to water kefir. Recently, I had occasion to go off of water kefir for a few days and noticed that I felt much better. I added it back in, got worse, removed it and got better. I am very sensitive to yeast. Do you suppose that I am sensitive to the yeasts in water kefir? Is there anything that can be done to overcome my yeast sensitivity? I don’t tolerate komboucha at all because of the high oxalate level of the black tea and I even have problems with sauerkraut.
Have you tried kombucha with green tea? That is how we brew ours, though it sounds like you may be sensitive to the yeast in kombucha.
Thanks for the idea, but I can’t tolerate green tea either because of the caffeine content. I can’t tolerate even decaf green tea or coffee. I brew roasted chicory root “coffee.” It is actually a caffeine free tea. Do you suppose it would work for kombucha? The yeast might get me anyway, but I might try it.
I usually get a stomach upset when I drink raw milk kefir by itself. However, I’ve discovered that if I mix a raw egg into the kefir, I can tolerate it very well.
I would also love to know if the kefir is less insulinogenic than regular milk. If so, I might give it a try.
I also would like to know if the casein is predigested or altered in a manner that would make it not problematic for those of us with casein problems. Lactose doesn’t bother me.
Chris, I always enjoy your posts and learn something new from each of them; thanks! I’ll just add to what you’ve already said that for those on a GAPS diet and/or who are very sensitive to lactose/casein/dairy in general, fermented on the counter for an additional 24 hours after straining, and removing, the grains often helps. I’ve known several people who find they need to do this, but definitely do benefit from the kefir. Like you mentioned, a lot of people do water, coconut, young green coconut water, etc. kefir. But I’m with you-you can’t beat the nutrients from the dairy variety! Besides, I’m of the persuasion that dairy has been a part of many people’s diets way far back, perhaps from the beginning…
My son suffers from migraines. I recently had him tested, and he is gluten intolerant and his gut is impaired. His MRT150 results reveal that he does not react to cow’s milk. For a while I’d been giving him fermented vegetables daily, but I backed off from that in case he was not tolerating fermented foods. (I’d read about this but can’t find the article anymore). I’d like to re-introduce fermented vegetables, and also kefir, and anything else to help heal his gut. How can I determine if he’s a person whose migraines are worsened by fermented vegetables and dairy – anything to look for in his MRT150 results? Or simply give it to him and see how he reacts?
I have been diligently and desperately looking for ways to heal my gut, and fermented vegetables and Kefir have been suggested to me. I am grain, lactose and fructose intolerant. I have not been able to find any brand of enzymes or probiotics after many years of trying that don’t cause more gut problems and a migraine. I was hoping a real food might be tolerated. Should I try Kefir if I am lactose, fructose and grain intolerant???
There are other ways to heal the gut if you can’t tolerate kefir – such as DGL and glutamine.
Hi Suzanne,
I’m fructose and grain intolerant and borderline lactose intolerant, and I can tolerate homemade kefir very well. (I sometimes have trouble with the store brands because they add either sugars, have lactose remaining, or contain fructo-oligosaccharides.) You might try making your own and doing a long ferment (I do a full 48 hours). Just be very slow adding it to your diet — really start out with a teaspoon and work your way up to a cup! It’s a lot of probiotics to handle at once.
Can you simply state who should restrict or avoid kefir? Yeast-sensitives, casein sensitive, any others?
I’m not dairy sensitive (likely due to my scandinavian heritage), but I’ve dialed back my dairy intake while on Paleo except for some cheese now and then. I’ve been looking for a good way to bring in some probiotics into my diet so I’m tempted to try kefir.
People who are casein intolerant often need to avoid it, but some seem to tolerate it okay. Same for people with yeast issues. There’s no black or white here – experimentation is key.
I’m curious to hear more about whether and when kefir is good for people with yeast issues?
(After a bumpy start, I tolerate home-fermented kefir well, but now after two months I just found out I have esophageal candidiasis. Really hoping that wasn’t caused or exacerbated by the kefir but rather that it would have been much worse without it.)
would commercial kefir be pasturized, and therefore have killed off the beneficial probiotics?
not always, since it’s generally marketed toward the more health-conscious, however, check the label to see if it says pasteurized on it. If it says “live and active” cultures it’s probably not pasteurized (though the cultures could I guess have been added after pasteurization. . . you’d still at least be getting the probiotics though)
The milk in commercial kefir is pasteurized, but the fermentation of the milk (i.e. turning it into kefir) is what adds probiotic microorganisms to it.
Commercial kefir is nowhere near being as beneficial as real kefir. Real kefir made from living kefir grains that reproduce and increase in number, the kind that are all descendants of the ones used by the original kefir makers in the causasus mountains, is illegal to sell. Real kefir has between 40 and 60 beneficial strains where powdered factory made has less than dozen. Commercial kefir is a fabricated food. I have used both. The real stuff healed my colitis. The fake stuff didn’t. I make my own from real grains.
Chris,
I’m a big kefir fan but I find that even fermented dairy gives me some acne. Do you recommend eliminating it altogether or is there another way to mitigate this effect?
Thank you for all of your excellent advice.
chris, i’m hoping to hear your opinion on store bought vs. homemade kefir. would you agree with lisatruitt’s comment above? also the debate between kefir grains and a powdered culture. any comments on body ecology’s culture?
i’m also wondering about the casein content. i’m in the process of getting off dairy for awhile to see how i feel, not sure if i need to include staying off kefir for this analysis, or just milk and cheese.
lisatruitt’s comment is very much what I’ve read when I extensively researched kefir…and finally decided that to get the full probiotic benefits I would need to make my own. The powdered culture supposedly will not keep producing forever while kefir grains when properly cared for (they are alive) will last a lifetime and multiply.
I love the definition of the word, “feel good” after one drinks it, because kefir is one food that I notice how good I feel after I have it. Almost like I can feel it go through my body.
My question is about dairy and auto-immune diseases. I’m not understanding why dairy is to be removed when one develops an auto-immune problem. Especially with something like kefir that can restore good gut bacteria.
Kefir really is a superfood. My family has been making it for a very long time, and everyone seems to enjoy. Kefir really is great, and like with most fermentable products made at home, every batch has different proportions of the various probiotics so drinking every day really gives you a broad spectrum biotic!
Some tips for anyone making their own:
1) Ferment your dairy kefir according to the weather, the hotter the ambient temperature the faster they ferment.
2) Let your kefir sit after removing the grains for a further 6-12 hours to get a stronger, more lactose free kefir, without the risk of killing your grains.
3) Water kefir is a great summer treat. Mix some mollases, raw sugar or just add a few fruits like grapes or apples. Keep the lid on tight and you can make a very fizzy and refreshing summer beverage.
4) You can transform dairy kefir grains to water kefir grains, but make sure you keep some extra as backup because it doesnt always work well.
5) If you need a break from making kefir, you can put your grains in a little milk inside if the fridge. This should keep them alive for about a week. You can also mix a little condensed milk with the grains and seal them tight to put in the freezer for longer storage (although this still may kill most of the grains, if even a little survives they will re-activate and grow once added to milk and the fermentation process begins again).
6) Kefir grains are delicious. inevitably the fermentation process will produce larger and larger grain quantities, and there is only so much you can give are away. So munch away! Kefir grains are normally covered in this yellowish, sticky, gel called kefirian. My grandfather would say that this was the best part of the kefir, and would claim its ability to heal almost any malady. It actually is a polysaccharide gel which in mice has been shown to lower blood pressure, cholesterol, blood glucose levels and alleviate constipation. [1] Its made from a bacteria known as Lactobacillus kefiranofaciens which i believe is only present in kefir.
If anyone has any questions on the kefir making process please feel free to ask (although save the sciency questions for Chris and is monstrous brain)
[1] http://iospress.metapress.com/content/kfk3vbda80uh2cq8/
Those are great tips, Rob! Thanks for sharing them.
I too would like to hear more about whether real kefir can cause migraines in those prone to them, and also I’d like to know about the alcohol content of kefir. I’ve heard it said that all these “fermented health drinks” like kefir or kombucha are really just excuses to drink addictive alcohol and that ingredient is why people “feel so good” after drinking them. what is the straight up on that?? And what if someone is a recovering alcoholic? What about children drinking alcohol?
From what I know, there is less than .5% alcohol in kefir. Sugar fuels an alcoholic fermentation, and there simply is not that much sugar in milk, or even in water kefir (made with fruit or sugar). It takes more than that!
As to children, well, historically children consumed wine, ale, mead, or beer with meals right along side of the adults. But bear in mind, it was in small amounts, possibly watered down, and with a meal. In many parts of the world and at many times, there was no reliably “safe” water supply for people to just drink water, and fermenting was a way to preserve the harvest whether it be veggies in vats, or juices, grains, etc. as wine or ale. It shouldn’t be a problem in small amounts.
Migraines are probably coming from histamines. Are you sensitive to things like chocolate? Melon?
There is a very small amount of alcohol in kefir – generally less than 1%. How much alcohol you get depends on how much sugar was in it initially and how long it ferments. However, it is much more likely to make vinegar than alcohol. As someone who consumes both kefir and wine daily, I can tell you that the amount of alcohol in kefir is negligible and I have never felt any effect. Also, my young children drink it daily and they are certainly not getting inebriated. If you are extremely sensitive to alcohol, this may not be for you, but for the majority of people there will be no effects.
If (IF) your gut is healthy, you probably don’t need to be constantly reseeding it with probiotics. The gut should be able to maintain proper balance just by eating healthy foods in general and not eating unhealthy ones. Not everyone likes or does well on kefir. For those that don’t seem to take well to fermented products and/or fermented milk products, another tactic to take is to eat very bland food until the gut gets a chance to heal. Bland food diets have helped everyone I have known who have had gut problems. Part of the problem is likely that each individual has a different setup and problem in the gut so that there is not just one solution that works for all.
Add me to those who consistently experience acne with even small amounts of kefir (raw, goat). I intend to play around with different combinations to try to determine whether the problem is the yeast or the dairy, but please let us know, Chris, if you have any insights from your clinical experience into what this acne means.
Are you sure it is acne and not rosacea? I would love to hear what Chris has to say about rosacea.
Me too. I have Rosacea, which I think is linked to an unhealthy gut and yeast problems. But I’d love to hear how Chris deals with it as well.
When will we see a comprehensive post on yeast/fungal overgrowth? or a podcast?
Would kefir be a beneficial food while doing a yeast cleanse with herbs and pharmaceuticals? or is the answer “it depends”.
Your post sounds rather rude and demanding. The info provided here is free y’know.
It actually should help balance candida if that’s the yeast you are talking about. Kefir contains beneficial yeast that should balance pathogenic yeast.
I teach a workshop in the bay area – Los Altos, Ca is the next one scheduled – check out my website http://www.lisascounterculture.com for more information.
I cover both water and dairy – and will have grains available for purchase – there are just three spots left for the March 24th class. I do teach using a closed air system – so undesirable yeast and bacteria do not get it….this is a traditional anaerobic ferment – Mason jars are not anaerobic – so they let air in….it does work but the ferment is not as potent or pure.
Would coconut milk kefir contain calcium and magnesium?
Only if the calcium and magnesium are in the coconut milk to start with- and I don’t think coconut milk has a whole lot of minerals in it. But you can look it up on nutritiondata.
Chris- I am a breast-feeding mom of a 4-month old. I’ve avoided dairy as much as possible t/out pregnancy and since his birth; any comment on how kefir might help us both?
Seems like the bone-building and immune building properties mentioned in the article would apply equally to you and the baby just as it would with the study subjects. So, then – give it a try and see how the two of you do! Maybe start with a small amount, like a 1/4 cup and increase by another 1/4 cup every 2 days. If you notice negative symptoms- either physical, mental, or emotional- in either of you then maybe not a good food for you right now.
how much of the sugar in Kefir is fermented. IOW is Kefir high in sugar for those of us on a lower carb diet.
I used to make Kefir, but found that I had to drink it daily and it was just way too much dairy for me. So I am sticking with my fermented pickles and sauerkraut for my probiotics.
Chris, in your research did you happen to find any information on kefir and glutathione? I think I remember reading that it produces glutathione, especially if you let it sit out and ferment for an additional day (so, 48 hours instead of the more common 24 hours). I can’t find that source of information, however.
I learned from my doctor and others that kefir does not really lend itself to commercial production and the kinds in stores are not typically made with kefir grains, may not be fermented long enough, and are not nearly as beneficial as homemade. Making it is SO easy that readers should really try to make it! Also, the grains do multiply, and it’s customary to give your extra grains away to a newbie to help share the love. Ask around to see who might have some, such as your nearest Weston Price chapter leader.
Also, I think there’s a potentially confusing wording issue that could be made more clear in your post. It says: Look for a brand with minimal additives and extra ingredients. My guess is you meant to say OR extra ingredients, or WITHOUT extra ingredients.
P.S. I have always made mine without the gentle heating of the milk recommended in Nourishing Traditions, and it has always turned out great. I pour the milk straight from the frig.
Kefir completely healed my eczema.
Me too. My milk kefir is always made with raw goat milk, right out of the refrigerator, and it never misses a step!
Nice topic!
I purchased some of Organic Pasture’s kefir starter (to go with my raw milk) before the California authorities banned selling it. The original amount was approximately 1 tbsp. I just measured my latest batch and now have over 1 cup to work with. Next on the list, root beer fermented with the kefir vs. kefir whey . . . for a taste test/outcome comparison. I plan to dehydrate some for storage just in case . . .
BTW, my 6 year old loves our daily kefir smoothies with raw eggs. His health problems stemming from his early life on the SAD have improved dramatically. Amazing how nutritional preventive measures help fix our bodies. His systemic responses (and mine) are greatly improved. With tweaking still needed.
Great article. I appreciate that you included a pronunciation guide, too. Everyone around me pronounces it wrong and gives me weird looks when I say it correctly.
I’m really curious about the magnesium content of kefir. How does it get there? Because regular dairy is low in magnesium, isn’t it? I’m no scientist, but I didn’t think that culturing actually increased mineral content.
Also, I would advise people not to buy into any commercial “kefir” that tastes like yogurt. If it tastes like yogurt, then it’s probably really a yogurt drink, not kefir. I got duped by this a couple years ago.
Read your article and then got some Organic dairy Kefir from WFoods in Cupertino. Good stuff, tasted like sour ‘Lassi’ that was common during the Indian Summers. Had couple of cups of worth before going to bed. No problem, tummy totally liked it.(I added a teaspoon worth Rice Syrup for palatability).
How does kefir compare to joghurt?
Much more therapeutic. Read the comments section for more on why.
This is the real kefir Bible – http://users.sa.chariot.net.au/~dna/kefirpage.html#kefiran
Dom is from Australia, he healed some “gastro” disease by putting kefir in an enema ( I do not suggest doing that) However this guy has done the most research I have ever seen on the stuff.
For those who have made their own homemade kefir or been to Poland where the drink is very popular, you know that the lifeway and other us store bought brand cultures are garbage. However in California Mark Mc affee does make store bought kefir with REAL cultures. It tastes alright but goat kefir is better in certain instances.
Also These probiotics have been known to cause some temporary illness as well. Ferment to long = diarrhea and gas. I have fermented Milk kefir for long periods of time, the strongest batch I have made smelt like Bacardi 151. ( threw it out, not even going to test my luck). I Have drinkn anywhere from1 cup a day to 3 cups a day. Depends on whether your using real milk, how long its fermented ( or even double fermented as dom mentions) so and so forth. I have eatn the grains as well, (gave me a bit of rash.Just a warning, it went away in a couple weeks but was still strange). They are living things so treat them well. They are the jewels of russia that were stolen from the mountain people and our now available to the world. (scientists can still not make a culture from scratch in a lab, kefir grains are truly unique)
Good luck to all,
Scotty
Based on this article, I went and bought my first carton of kefir. I was disappointed that every one in the co-op was low fat. Gah. Guess I’ll be looking for lifeway at my whole foods.
Anyone try stevia drops in a glass of unsweetened kefir?
Aggravating about the low-fat, isn’t it? It’s super easy to make, although you have to keep the grains alive by feeding them regularly, so it’s kind of like having a pet, too, haha. I personally haven’t tried stevia in kefir, but I heard from someone who did it that she liked it just plain with stevia.
Can’t find an article on how to make kefir from kefir….plain, organic, raw, grass fed
cows. Can u help?
The only way to make “real” milk kefir is with kefir grains. Once you get some, they will propagate and you will never have to buy them again!
What is the best age to offer babies kefir? How much?
What’s the qualitative difference between kefir from low-fat milk vs. whole milk?
Great article.
Is there any information on how the fermentation impacts the hormone content of the milk?
Scandinavias most popular low carb diet is LCHF (low carb high fat)
It includes butter, full fat creem, and sour creem. It works well for most people who can eat lactose. About 3 million people in Norway and Sweeden eat LCHF over here:)
How long does homemade raw milk kefir last? Do I store it in the fridge, or will that kill the good stuff?
Mama Bear, after the first 24 hours, remove the kefir grains from your raw milk, and let the milk sit out at room temperature, loosely covered, for another 24 hours and then put a lid on it and save it in the refrigerator. It will keep nicely for a LONG time.
yolanda, is that what is called a “second ferment”.
Here is a worldwide kefir-grain-sharing website, it’s how I found my kefir grains: http://www.torontoadvisors.com/Kefir/kefir-list.php
Search google for Dom’s Kefir Site, a wealth of kefir information.
Chris, one thing that wasn’t mentioned in the article or comments: what’s your take on eating kefir grains? I have too many to give away and I don’t want to toss them.
It’s a little surprising to see a whole article about kefir, and no mention of “labne” (or “lebne”). Labne is a kefir cheese, sort of a cross between yogurt, sour cream, and cream cheese. I do low-carb but not necessarily paleo and I love labne. It’s high in fat and low in carbs, and it fits the bill nicely.
You can find labne at Middle Eastern and other ethnic markets. Give it a try!
Hey Chris,
We were going to make a batch of kefir from raw milk for lil’ Charlie. Any idea where to find grains in Berkeley? We could only find freeze dried starter at the Bowl and that didn’t seem like a great option.
Hope all is well with you and the family.
R
Hey Ryan:
A couple of options: you can join the Weston A. Price Yahoo groups for the SF Bay Area, and ask if anyone has extra grains (which they often do), or you can buy some from culturesforhealth.com. Hope you guys are well!
Thanks Chris! See you at the next mid-wives picnic? (We missed the last two)
PS: No need to publish this comment.
I have some available for sale in Palo Alto
Lisa
http://www.lisascounterculture.com
Mercola.com for kefir starter kit.
25$(?)+shipping.
???? Should I buy????
Geri,
No, don’t buy a dead powdered Starter kit, it only lasts 7 uses. You need real live Kefir grains.
Chris – I am just starting out experimenting with kefir, specifically the Redwood Hills Farms goat milk kefir you recommended. I have started slowly, as you suggested, and have noticed benefits in terms of intestinal motility/constipation. However, I have noticed that it makes my eyes feel dry and grainy for a couple hours after drinking it. Do you think that’s a sign I should stop using it and stick with water kefir and sauerkraut (which I also use) or should I keep drinking the goat milk kefir and see if the symptoms stop? Thanks!
Chris – what do you think of fermenting raw milk for 12 hours? Half kefir/half milk. Or what do you think about letting raw milk ferment out of the fridg w/out adding any cultures?
thanks,
J
12 hours could be enough in certain climates. I wouldn’t advise simply letting raw milk sit out without cultures.
If raw milk has been sourced from healthy animals raised on pasture, it’s perfectly fine to let it sit out. It becomes pleasantly sour (or clabbered), and people have been doing things with clabbered milk for thousands of years. It can be made into a great many other foods.
Here are some ideas for what to do with it:
http://www.westonaprice.org/food-features/maximize-your-real-milk-and-cream
But people have also been intentionally culturing for thousands of years as well. The flavor of the milk is influenced by what the animals are eating at any given time, which in a truly pastured animal will very constantly. For instance, right now in Pennsylvania there is a lot of wild garlic, which can contribute a strong flavor to milk. When you ferment/culture this milk, the flavors are intensified, not always pleasant. I strongly prefer the taste of a cultured milk partly for this reason; you are introducing organisms which will have an affect not just on the health benefits, but the flavor of the final product as well.
Yes, I agree!
It’s a good thing that so many are rediscovering the beauty and benefits of cultured foods of all kinds. By the way, isn’t it interesting how there’s a sudden push to add probiotics to all sorts of commercial foods — the standard diet has been so deadened and depleted and people’s digestion is so impaired.
It is sad that we have come to the state that we have, but good that people are waking up to it! And I always tell people of the importance that we get our probiotics from *food*, rather than a pill, as it is far more effective and broad-spectrum. So now people are also talking “pre-biotics” which, really, is a sad misunderstanding: pre & pro should be present in food anyway, but now there is still another supplement to sell… My husband is taking Dr. O’Hirra’s right now as he is recovering from Lymes Disease & Rheumatoid Arthritis, but this is not your standard “Probiotic”. He also gets fermented foods in every meal: cultured mayonnaise, yogurt or kefir, sauerkraut, beet kvass, whatever else I have made.
I don’t think he’d be making it without!
Maybe Chris will weigh in on this?
Jack and Chris, raw milk when left on its own will ferment with its own, intact “cultures” (lacto-bacilli, etc.) However, in this naturally sour state, most people find it unpalatable. I will intentionally leave milk out at room temp all day as I prefer my milk warm and slightly soured, but the days of leaving my gallon of milk out, “un-cultured” for a day or so to make “cream cheese”, as per Sally Fallon Morell/Nourishing Traditions, are far behind. The taste can be downright disagreeable! Twelve hours is, however, fine (depending on room temp). However when a culture is introduced which will of course contain more than just the naturally occurring organisms, the end product, such as kefir, is wonderful! At the moment I have a half gallon out cultured with buttermilk and set with rennet to make cream cheese for the weekend, and can hardly wait to have it as I know from experience it will be fantastic! As is the sour cream I made by culturing slightly (naturally) soured cream the other day-we are eating it by the spoonful! And then there is the yogurt I’m about to make into eggnog smoothie…
Recipes PLEASE!!!! So want to make my own chz, cream chz, cott chz and sour cream.
What r your thought on kefir starter kits like the one on mercola.com? Want to order to get going on making it w my raw, org milk
Thanks Chris and Maureen for the comments! I appreciate them! ‘
Chris – why should I add a culture to the raw milk when I let it set? Is it suscptiable to being spoiled?
Also,I drink the fermented milk w/raw eggs in the morning. Do you think this a high insulin meal?
Maureen – I’m like you – i like the milk warm and somewhat sour. I live in the Los Angeles area so it doesn’t get that warm.
Looking forward to hearing back from you two!
Jack
Jack I’ll jump in and answer since I’m here, but of course Chris may have something more to add.
Raw milk will naturally sour, not spoil; pasteurized milk putrefies-bluck! Adding a culture to the milk simply introduces other beneficial organisms which will allow it to ferment in a more pleasant, and beneficial way. And since the fermenting/culturing process eats up the sugars (lactose), it is actually much lower in carbohydrate content than fresh milk. The longer it is cultured, the less sugar there is.
And btw, I like my milk fresh from the cow best; still warm, and foamy, with a touch of vanilla; mmm! Heavenly!
Thanks Maureen! What’s a good culture to add? In terms of controling insulin and still getting the health benifits of raw milk, it seems that most of you think kefir is the way to go? Am I right?
Thanks again. Really appreciate you taking the time to educate me!
Jack
Kefir can be too strong for some to start out with, particularly those with a compromised gut. There are about 36+ organisms in kefir, while with yogurt you have only 2 or 3 introduced. So when you are just trying to start out and re-build gut health, it may be wise to start with yogurt and work up to kefir. But it is also always advisable to make a 24 hour yogurt rather than the usual 4-8. I warm my fresh milk only slightly to about 112 deg., add my culture (either powdered yogurt culture or yogurt from another batch), pour it into a warmed glass jar, wrap it in a towel and stick it in a drink thermos or styrofoam cooler and forget about it for 24 hours. With kefir of course you just add your culture, preferably the actual grains, and let it sit on the counter for that long. Straining out the grains and letting the kefir remain on the counter for another 24 hours further cultures it and lowers the sugars even more. At any rate, the longer you culture, the lower the sugar content no matter what.
There are a variety of yogurt cultures, buttermilk/sour cream starters, and others available. Cultures for Health is one source, Radiant Life another, Dom’s Kefir website still another. I also really like Piima culture, which is more mild, less sour, and really pleasant. It is what most farmers use to make cultured butter.
For anyone in Australia, I have big healthy Kefir grains to spare.
Email me at gam go@ optusnet (dot) com.au
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