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 have an autoimmune condition that has gone into remission some months after I adopted an anti-inflammatory diet. I’m very much into healing my gut flora and eat sauerkraut and make my own beet kvass. I would like to drink kefir – it means re-introducing dairy into my diet, which I am not so worried about…. but I’ve been reading a lot about how important it is to keep our bodies slightly alkaline. Dairy makes us acidic – what are your thoughts on this? is it ok if you balance it with eating lots of green veggies etc.?
To alkalize the body eat only fruit for breakfast. Or steep chunks of a lemon in a quart (2l) of water overnight and add a little honey after removing the chunks of lemon, drink only this during the day. An easier alternative to lemon chunks is a teaspoon of Bicarb.
I am wondering is it possible to use low fat organic milk to make Kefir and if so are the health benefits the same or equal to
You can use any type of milk to make kefir, even non mammal milks. So, yes, you can use low fat milk.
Lower fat, though tends to mean a more sour and less thick kefir. The fat helps to make it more mild and it helps to tone down the tartness. Also, less fat = more lactose, if that is a concern for you.
In any case, it will work and happy kefiring!
is it possible to use low fat milk for kefir recipe, and are the health benefits are the same
OK to include 4 oz of kefir in my daily green smoothie while on the 30 day reset? I think I remember Chris said it was ok for me two years ago, but want to make sure so I don’t mess up my reset.
It was great to see you in Manhattan Beach on your book tour. I just want to thank you for your committment to provide clear health information to the public. When one is trying to uplevel their health and there is so much information that doesn’t agree, it’s nice to read blogs like yours where you take the time to unravel the truth. Like Kefir. I had cut out all dairy, but now I am going to add Kefir in because I have gut issues and I actually think it might be good.
I have a blood clot in my lower leg (superficial, not. DVT) & my NP has me on 4,000 fu’s of Nattokinase/ twice a day for six months. The Vit K2 has been removed. I love Keifer, califlower, Brie & Gouda cheese but they are high in Vit. K2. I am Paleo plus dairy.
One related question: I have whacked out blood pressure. I was athletic & healthy at 59 ( saying I was 27 since that’s how old I felt) until 3 yrs ago when my GP put me on low dose cortisol to bring up my low-normal Free T3 hormone. I was on 60 mg of Armour for 2 yrs prior & feeling great! I didn’t use my best judgement & took it. Two months later I became extremly anxious, w/ blood pressure going higher all the time. I nearly died from the Meds, was bedridden a year living on only 3 protein shakes a day from the drugs given to control my Hypertension. All my systems were affected. My heath & life as i knew it, has been gone for 3 years now. A integrative NP has brought me a long way in the last year. If my blood pressure was controlled I could become active again & possibly avoid clotting w/ the eventual getting off BP meds. Now that I can’t use K2, I feel lost to get myself out of this scary scenario. Any suggestions, if this was your wife???
Thank you for any guidance you could offer. I have no where else to turn to for help. BAtW, congratulations on your excellent work & new book!
What else would you take if this was you to keep the calcification out of where it doesn’t belong & into the bones & teeth, without causing overly blood thinning, which is my NP’s concern?
Magnesium Chloride Oil, Flakes or Gel (Ancient Minerals) lowers blood pressure. Iodine/Iodide. Nescents Iodine.
Thanks for this well researched article on kefir. I shared it with my readers. I’m over here in Laos trying to follow a healthy “semi paleo” diet. Unfortunately, the only milk available is boxed UHT milk. My kefir grains seem to be doing well, so I continue to make it and drink it. Hoping to get my own goat someday.
my son has milk allergies. He seems to be growing out of this allergy since he can now eat processed food with milk in it. Can I find a non-dairy product or do I have to make it? Also this article says it helps with allergies. Does that mean this too may help with my sons allergy to dairy? I’m just now doing some research about kefir so any additional information would help
You can make non dairy kefir if you need to. You can use coconut milk, almond milk, etc. If you are using live grains, you will want to periodically put them back in mammal milk to keep them healthy (every 2 or so batches they should go back into cow’s/goat’s etc).
If your son is lactose intolerant, he may be able to drink kefir because the grains actually eat the lactose in the milk as their food. Many people who have lactose issues have successfully been able to consume kefir (or raw milk, but that is another story altogether!).
If your son has dairy allergies, it is probably best to steer away from dairy so as not to cause any adverse reactions.
Why is it that everytime I eat kefir my stools go hard, green, mucusy and I gain weight?
There is great information on Donna Schwenks website about the healing power of milk kefir and other ferment s. http://Www.culturedfoodlife.com she is also on Facebook.
I would like to know if a dairy intolerant person could benefit from milk kefir. We already use water kefir. Do you think that a dairy intolerance can be healed – I know that the gut health needs healing, but can kefir milk aid in that? Also how can you sort out an egg intolerance? Paleo without egg is very difficult. Am I destroying the gut further by using egg in hidden forms like baking?
I ferment my Kefir for 48 hours and it is wonderfully sour, just curious if anyone knows whether he carbs are reduced in the fermentation process and if so by how much? I use full fat raw milk.
Does anyone know/experience whether kefir has helped them in lowering cholesterol. I am pre-diabetic with cholesterol of 220+.
Thanks.
Lowering serum cholesterol? Research shows that taking kefir has little or no effect on cholesterol levels Info from medical website.
Romona, look into the high fat low carb way of eating to help with being pre-diabetic. I went to a talk by Prof Tim Noakes recently and he is seeing amazing results by eating in such a manner. Also, he is able to shed light on why and where the diet changed to make people prone to being diabetic when our ancestors didn’t have this problem.
another thing, the whole cholestrol thing is also addressed by Prof Noakes.
Would it be ok to use pasteurized milk to make kefir? Would the benefits out weigh the risk?
yes, try to find milk that is NOT “ultra-pasteurized”. if it just says “pasteurized” that is the best most of us can do. Here in the US I buy local, organic, grass fed, regular pasteurized, whole milk.
There seems to be a big push for full fat dairy now. I have tried this, but am now experiencing red finger joints. I have also put on quite a bit of body fat which I have never had before.
I am wondering if non fat or low fat kefir is OK? That doesn’t seem to bother my finger joints. I have heard that fat in kefir is not so necessary as that in regular yogurt, or even just milk.
Any milk can be made into kefir (low, skim, full). Some people swear by their milk types whether it is pasteurized, raw, or UHT.
Some have noticed a difference in their grain health depending on the type of milk they use (specifically full fat milk seems to make their grains super happy and grow a bunch) but I would use whatever works for you. If full fat milk is causing you issues, then kefir the lower fat milk instead.
Keep in mind that if you are using live grains to kefir, switching their milk source will cause them to go through an adjustment period. It usually lasts from a couple of days up to a week or two. During this time your kefir will probably not be as thick as it used to be. Just keep on going until it adjusts and in the meantime, use the runny/odd kefir in smoothies or cooking, no need to toss it!
Whoops it should read I’ve been having WATER kefir- not milk kefir!
Hi Chris,
I have two questions for you.
1) regarding colonics- I’ve had many, and have felt they have helped tremendously with my health. I’ve tried looking for info on if good bacteria are removed during colonic irrigation but am yet to find it. What info do you have on this subject. If it removes good bacteria does it equally remove bad?
2) I am really wanting to introduce milk kefir, but have had a leaky gut for a long time, and one naturopath told me to stay off dairy. I’ve been having milk kefir, sauerkraut, and kombucha. The reason for being scared of starting milk kefir is my leaky gut and i have hashimotos. (Been grain free for several months now). Another naturopath said I shouldn’t stress my immune system anymore than it is. I believe it it the casein protein in the blood via a leaky gut that aggregates the immune system.
That being the case, should people with hashimotos/leaky gut be exposing themselves to the casein in kefir, and how do you know if it it is casein that you are actually sensitive to?
I’ve heard such wonderful things about kefir and its ability to cure digestive issues so I’m a bit confounded, since autoimmune disorders stem from gut issues – yet kefir (casein) may aggregate immune disorders.
What to do?
Regards,
Renee
Read up on the book Wheat Belly as it totally addresses leaky gut IBS celiac etc
If using cultured powder with raw milk does the milk need to be heated to produce kefir?
please can anyone advise me if water Kirfir is ok with Fructose intolerance? maybe in
very small doses? I also have lactose intolerance.
Thanks.
***What would be some signs that one is intolerant to kefir?*** From everything I’ve read, it sounds to me if you chose just ONE dairy product to consume, kefir should be it. But my daughter (4YO) has slowed motility – she only poops once every other day – and her ND wants me to try eliminating all dairy, including kefir. The only dairy product she consumes daily is milk kefir (homemade from raw grass-fed cow milk). She also eats some (raw) hard cheese a few times a week, and I use butter in cooking sometimes. BUT even though she had sensitivity to cow milk (conventional, pasteurized, homogenized) as a baby, I introduced all the above products gradually one by one and didn’t notice any adverse effects (BUT the ND said it could produce a built-up effect, which may cause her constipation now), so it’s very hard for me to think she’s sensitive even to fermented dairy. She is a healthy, happy and active child who gets sick a few times a year with colds and such, has had no ear infection, and has never taken OTC meds or antibiotics.
The ND wants me to remove all dairy for one week. ***Is it even enough time for an effect to take place?***
I’m also suspecting magnesium deficiency, so I’ve started supplementing her with magnesium. I couldn’t find magnesium glycinate the first time I tried so I got magnesium BISglycinate. ***Is this okay (for a 4YO) to take, and how much?*** ***How long does it typically take for an effect to take place, if it were the deficiency that caused the slowed motility?***
I would GREATLY appreciate anyone’s info that helps me answer some of these questions.
Ask the pharmacist about the magnesium for a 4 year old. Magnesium citrate is the one for constipation. From what I read she should be eliminating more frequently and obviously it is diet related.
I think a week off of all dairy could really make a difference. Read the book wheat belly either from the library or Amazon. Amazing the problems caused by wheat. I almost died as a child due to wheat allergy. There are loads of recipes on the net for gluten free. Try taking her off of wheat. Wheat is in everything so you would have your work cut out for you. Don’t know how my mother did it for me.
Thanks Linda. We’ve been gluten-free (even before going gluten-free we were eating wheat in the form of sprouted or sourdough bread maybe once a week, and almost no other sources of gluten) for maybe two months and dairy-free for about a month now. She’s still going every other day. Thing is we had a crazy holiday and I stopped giving her the magnesium. I’d been giving her. :-/
I wish there was more an exact number on the amount of vitamin K2 in kefir even a ballpark figure. I wonder if water kefir has a small amoutn of K2 also.