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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I used to use real live kefir grains to make milk kefir from storebought whole milk and it worked well during the winter months, but it gets too hot here in Phoenix, Arizona to keep the alive the rest of the year. They would quickly eat up all the milk in about 12 hours and form a thick layer of curds on the top, and then very clear whey on the bottom of the jar.
Trying to remove the living kefir grains from the thick curds became a real challenge. It was hard to tell which part was the grain and which was the curd after awhile.
It became too much work for me, so now I only grow my own kefir during December, January, and February. Then I simply eat all the grains in early March and plan on buying fresh kefir grains in late November to start all over again.
The rest of the year, I just buy Lifeway Kefir at my local grocery store. It used to be hard to find, but now most stores sell it, and it is not as expensive as it once once. If I’m feeling adventurous, I take a glass jar, pour it half full of regular store bought whole milk, and then fill the remaining half with Lifeway Kefir and put it out on my kitchen counter to curdle. The next morning I have a refreshingly bitter treat in store.
I can not find any info on making water kefir using sugars other that sucrose. What would happen if you used Dextrose or Lactose or a combination??
hi chris,
do you know where kefir lands in the list of foods with k2 (and other milk ferments if you know)?
thank you!
Chris, what do you think of including organic dairy full fat (store bought) kefir made at home, but for someone following an autoimmune paleo + FODMAPS protocol? Would it be better to use organic milk kefir grains with coconut milk instead? Thanks.
We carry Latta Kefir in our store. Latta Kefir products are not mass produced; each small batch is carefully made starting with real pure Amish Country milk. The kefir is made right in the container not in a vat and we use the traditional Russian method of creating kefir. Their products contain zero artificial ingredients (colors, flavorings, or preservatives), thickeners (the texture is achieved from the natural fermentation process, not from additives ), or milk substitutes. Aside from the probiotic cultures*—nothing you cannot pronounce!
Our customers love the flavor selection.
Chris what is your intuition on eating the excess kefir grains when pregnant ?
I just started making coconut milk kefir recently and have a few questions. Although it has turned out pretty creamy overall there are tiny chunks in it. Is this normal? Can I vitamix it to make it super smooth? Also if I put it in coffee of use it in recipes that require cooking am I ruining the benficial probiotics with the heat? It is ok to use in smoothies where you are blending with frozen bananas and such? Thakns.
Did you know that we are the only species that drinks the milk of another species? Our bodies set up a reaction to foreign bodyies so why would it accept these milks? Small wonder so many are lactose sensitive or intolerant or suffer bloating, indigestion and gas. I hadn’t had milk in two years but have been able to digest kefir from cow’s milk since I started fermenting it a few weeks ago.I’m taking it slow, up to 3 oz per day now and no problems.
When milk is pasteurized, it deactivates lactase, which is an enzyme that helps to digest lactose. Many people, including my daughter, who are “lactose intolerant,” do just fine with raw milk.
I was just at the Cultures for Health website wanting to order some Kerr grains until I read that:
“Milk Kefir Grains are produced in a facility that also processes soy, wheat, nut, and fish products.”
I have celiac disease and can’t take a chance that a product would contain gluten even if it’s a tiny amount. No amount is safe for someone with celiac.
So I’m looking for another source. Can anyone recommend one?
Caroline, I have some in the bay area that are not gluten contaminated…no gluten in our home for over two years…I do sell them locally – I haven’t tried shipping them – I have shipped water kefir grains.
You can find me at http://www.lisascounterculture.com
Best,
Lisa
Here’s something interesting.
Using hookworms to treat auto-immune diseases.
http://www.amazon.com/Epidemic-Absence-Understanding-Allergies-Autoimmune/dp/1439199388
A must read.
“Look for a brand with minimal additives and extra ingredients. ”
That’s a typo, right? You want one WITHOUT those things, no?
Ooops – just read minimal. It’s right! Sorry.
I just find that it has a really bitter taste and the only way I can make it more pallateable is by mixing it in a smoothie. I typically add one cup latta keifr blueberry yogurt, 1 banana, 1/2 cup oj, and some ice blended up. Makes an awesome breakfast.
Would you recommend this to crohns and colitis patients? I know dairy and carbonation can be hard on them, no?
Aaron, kefir is meant to be very good for Crohn’s patients. The bacteria strains help to re-establish a good community of healthy bacteria in the gut.
One of the links at the bottom of the page:
http://crohnsend.com/2012/11/kefir-how-to-make-and-drink-it/
I gave some of my homemade kefir to a neighbor with crohns, colitis, diabetes and he has had surgery to remove some of his intestines. He was very afraid to take it but was very desperate and he trusted me cause “I said so” lol. Anyway, he was very surprised that he actually kept it down and had a formed stool. His doctor was surprised he knew about it. He told him about me and the doctor said, “smart lady”
i’ve had problems with coconut water kefir (one of the few kefirs i can tolerate) giving me constipation…does anyone know why?
Constipation might be caused by excessive calcium in milk. I recommend magnesium supplements to balance the calcium
Hi, it sounds like u mite need to do an overall candida cleanse. The kefirs can challenge your immune system a bit due to the colonisations of yeast and bacteria. Once your system is strong normally people feel great on it, esp the milk kefir. As with any food it pays to take a break once in a while. Check out the body ecology diet for a great way to address candida.
Kefir….Oh but it IS very paleo !!! Sour and fermented milk is as old as the first time a hunter sliced open the belly of a suckling goat and found….CHEESE. I have a Greek friend who told me that the old people in her village still consider this was a great delicacy.
Hi Chris,
Thanks for the great article! I live in Alameda and want to start making kefir at home. Store bought kefir is expensive and might have added sugars. Temperature is an issue. I run warm and always have windows open. I rarely use heat, and probably benefit from my apartment being sandwiched between other warm apartments. I don’t think Kefir cultures will do much in this environment. I’ve been looking around online for suggestions from other Bay Area folk to find out how they deal with these issues. I saw a suggestion for a reptile mat that might help by providing constant local heat, but this is all new to me. I’ll appreciate any advice or suggestions!
Dear Chris, so does it mean that the bacteria will also break down the Casein as it does the Lactose? greetings, Gregor
i have Hashimotos and am gluten free, dairy free (except for eggs), soy free , legume free (except for peas) & grain free (except for brown rice) I recently began drinking Keifer and am so bloated with horrible gas issues and my skin is terrible- is there a connection? should I stop? I’ve been using the life way brand. I’m new to all of this and so any advice is welcome. thank you
Jenn, make your own kefir from raw milk; you are not digesting the pasteurized version. Don’t know where you are, but in California Organic Pastures is able to sell raw milk kefir. Other places, there is limited availability from farmers, but you might have to join a buying club to do so.
However, bloating and skin issues are possibly, even likely, to be a result of die-off of pathogens as the gut is being re-habitated with beneficial organisms as they over-power pathogens. You might just be drinking too much at once.
Sprout your peas & lentils-they become a vegetable and are easier to digest with less starch. Skip the brown rice as it is also hard to digest.
Hi Jenn,
I was wondering now that it is 2014 if you DID try raw or unpasturised milk kefir and how it went with you? I too have Hashimoto’s and would DEARLY love to but am too scared for the immune response via the gut.
Thanks
Hey Chris or whoever else may know. What do you think about the flavored kefirs. I assume they add flavors after fermentation. Would the extra sugar not be a good idea or do those get fermented too?