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?
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, but there are some vitamin k2 food sources. (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.
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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)
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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With respect, I ask that you give citations of proof of what you are telling us. I am not willing to go on anecdote.
With respect … you need to be clearer who you are posting this to. Because Chris’s post is chalk full of citations.
Never heard that phrase before, so I was curious.
And it’s an … error:
http://public.wsu.edu/~brians/errors/chalkfull.html
But I agree with your comment.
Interesting thread.
I agree with Yolanda, don’t sweat about separated kefir, it is not difficult. In fact, I think it is the easiest of ferments to make, and not very messy either, like many. So A Berk, maybe you need to worry less and enjoy more!
When it is hot, I culture it for less time. Or use fewer grains. If it separates into curds and whey, I use the curds and whey as they are! I always need whey any”whey” (tee hee), so what’s the fuss? The “curds” are good to eat as is with a spoon. And the grains rinse clean easily with warm water and a strainer. No big deal!
Yesterday I used kefir whey in my fermented fruit chutney, which will be delicious by tomorrow when I am teaching an all-day fermenting/drying/preserving foods “Beyond the Basics” class to the Amish in Lancaster Cty. Pa. I use it for other ferments as well, but by the end of the day will have about a gallon of whey from making cultured cream cheese, so that will go into several other things, like corned beef perhaps?
Just a few of my thoughts…
1. Milk kefir is EASY to make at home.
2. I don’t understand why some folks are so concerned about the “curds and whey” that the kefir grains can make. If my kefir separates, then I just strain it out, shake it up in another jar and it is smooth and creamy and wonderful.
3. I never measure anything. I just put the grains in a jar, cover well with raw goat milk and let it sit around until it is looking rather separated (covered with a coffee filter and rubber band.) Then, I strain out the grains in a plastic colander that has smallish holes, return the grains to my brewing jar, and put the milk kefir in another jar, covered in the fridge, or on the counter loosely covered.
4. If you are new to milk kefir, just start slowly… maybe an ounce or two for a couple of days and then up from there until you can comfortable drink as much as you like.
5. Kefir soft cheese is SO easy! Just pour your excess milk kefir into a cotton or linen cloth or bag, suspend above a bowl and let that sit at room temp for 48 hours. So versatile. I use it in place of cream cheese and sour cream. Love it!
6. When I get extra kefir grains, I sell them on eBay. 🙂
Yolanda. -You don’t have to wash and dry the brewing jars? (a pain) You say: ” return the grains to my brewing jar” your way IS a lot easier I would love to have a definite answer to my dilemma
Thanks, Jordan
For someone with a gut problem, it sounds like a worthwhile goal to eventually drink kefir. Is there any truth to idea that there could be a change in one’s stool by introducing dairy ferments? In other words, if I would get some diahrrea, would it be worthwhile to keep trying for a few days to see if things improve?
I would start with 1tsp of home made raw milk yogurt and eventually work my way to kefir.
Yes, there is often an adjustment period. Keep at it.
Would you recommend some with a histamine intolerance keep trying small doses of kefir? I get elevated pulse rate, sneezing, mild acne and anxious thoughts when I have more than a few spoonfuls.
The store bought kefir may not be quite as good for you as home made kefir from milk kefir grains, but it is still one of the best things available out there for the average person. It is so much better than yogurt.
I tried making my own kefir at home using kefir grains, and it is a lot of work to do it right. You have be very careful to strain out the kefir grains before it ferments too long and turns into curds and whey. Once it does that, it is very difficult to figure out which part is just curds and which part is kefir grains. It also seems to damage the grains, and if you do this repeatedly, you will soon end up with nothing but curds and whey, and no kefir grains left.
The hotter it is inside your home, the faster it turns to curds and whey. At 80 degrees F, it will turn to curds and whey in about 12 hours or so. You have strain out the kefir grains and give them fresh milk or they start starving and the acids in the whey seem to damage them.
So, I now only make my own kefir during the late fall and winter months. I just order new kefir grains and start all over every November. By April, it starts getting too hot, so I just eat them all, and then start buying kefir at the store until next November. I use the plain store bought kefir as a kefir starter culture, and just fill a glass bottle 1/4 full of store bought kefir and then fill the rest up with fresh milk, and then shake it up to mix it together and then set it out on the kitchen counter to ferment for 24 to 48 hours, until it has fermented. You can tell– just like homemade buttermilk– it will pull away from the sides of the glass container when you tilt it. That’s how you know it is ready to put in the fridge and drink it.
For anyone in Australia, I have big healthy Kefir grains to spare.
Email me at gam go@ optusnet (dot) com.au
Replace brackets.
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.
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
And btw, I like my milk fresh from the cow best; still warm, and foamy, with a touch of vanilla; mmm! Heavenly!
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.
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 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
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?
Can you tell me about cultured mayonnaise? How do you make it? Sounds interesting.
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!
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.
You could buy them for $20 from Marilyn Kefirlady Good_Kefir_grains or Google her. I bought mine from her 6 months ago, they are growing. join her yahoo group, lots of kefir info there
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!
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.
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.
OMG! What a great site! Thank you!
The website got updated, so the link has slightly changed, but everything else stayed the same: http://torontoadvisors.com/suppliers
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”.
😀 Yes, I know.
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:)