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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Hi Chris,
Just wondering if you could comment on the role of Kefir for treating and managing acne?
Regards
Has Lifeway original nonfat kefir stopped including FOS as an ingredient? It is no longer listed as an ingredient on the side of the bottle. My doctor recommended the brand years ago because of the inclusion of FOS. The bottle used to state FOS/inulin, and now it just says inulin. Thanks for your help.
Hi
Do you need to eat yogurt if you have kefir?
Thanks sue
There are so many right-wing fundalists espousing their short-sighted lack of knowledge. It’s pathetic! I’m thankful that they’re only loosing up their home-schooled kids’ gray matter. I came to this site to learn about kefir — not the evolution controversy.
Oops! That was supposed to be FUNDAMENTALISTS!
Just broke my fibula bone , I’ll give it a try . Don’t want to be home bound
can i mix with bananas?
Sure! You can mix with your favorite fruit and nuts also.
I have been making my own milk kefir for a couple of months now and it has really helped my reflux and gastritis, and a surprising benefit is increased libido and general energy levels. I now drink 2 large glasses a day and feel great on the stuff!
How do you get past the fermented sourish taste?
I have been making my own Kefir for almost three years now with the same “grains”. I was having all kinds of health issues like Candida and IBS. I was making my own yogurt but having no relief. After a few days on Kefir I do not have these problems. I make smoothies with Kefir, bananas, papaya, Kale, Sweet Leaf Stevia and a little ice. I use my local store bought whole milk that is pasteurized and homogenized and they seem to love it. I wish I was able to use raw milk but not available in Texas. You need to taste it to check on the sourness. I have found now I like it just plain. When you find out it is so good for you, you will love the taste and the yeast smell. I just had a bone density test done and the doctor said I am fine and I feel great at 72.
You either get used to it or make a smoothie with fresh fruit…
Re getting rid of (or used to) the sour taste. Do some online research on how people make their kefir and you’ll see that many suggest a ‘second ferment.’ They mean that after you have seen the separation of some whey from the milk you’ve added to kefir-grains, strain the grains out of the fermented milk product. Leave the fermented out at room temperature, with the jar covered with a paper or fabric towel. I usually leave the kefir out for another 24 hours or so. It seems to me that the ‘second ferment’ smooths out and softens the flavor. That said, I find that the flavor and texture of my kefir may be different on one day than another, even though I used the same kind of milk and techniques. And I have no idea why that might be.
Wondering if someone could comment on using water kefir vs mllk kefir grains ? Does it have the same nutritional benefits?
I love the water Kefir but from what I can tell it does not have as many benefits. I buy mine at Whole Foods for a treat because I do not drink sodas.
as soon as i read “how to make it at home” the article becomes moot…
Me too. I also wonder if raw milk affects hormones just like regular milk…
I was wondering if milk kefir disrupted hormones the same as normal milk does (coming from a lactating animal)?
Thanks.
Thanks for the article. Please be aware that most kefirs, including ALL of Lifeway’s, are made with powdered milk.
Yep, folks, that’s that second ingredient, usually listed as, “nonfat milk.” They are not required by law to list it as milk powder, which, according to Sally Fallon and others, is heated to very high temperatures, denatured, and toxic. Many dairy products include nonfat dry milk, including some yogurts, most kefirs (not Redwood goat), most cottage cheeses, and more. The only way to find out is to call each company and keep digging until you reach someone who actually knows. I did this with Lifeway.
Wow, thanks for posting. I make my kefir with either Organic Pastures raw milk or low heat pasturized milk (Clover, Trader Joe’s Cream Stop which is Straus). I’m in California. Organic Pastures has a raw milk SKIM kefir. So add cream (preferably raw) to make it more nutrient-dense.
In the early seventies I could get a powdered milk from the health food store that was more the consistency of talcum powder and was difficult to mix. It had to be put into a jar with water and shaken a lot (couldn’t afford a blender at the time). It tasted much more like natural milk and seemed creamier though I thought it was no fat. It did not have the ‘burnt’ flavour powdered milk seemed to have. And it was far cheaper than fresh milk and tastier I thought.
Haven’t been able to find it since then. It would make a great Kefir, I suspect, as it did make a great yoghourt.
Namaste and care,
mhikl
Where are your references?
Thanks!
How much B12 is in Kefir. I use raw Guernsey milk from grass-fed cows. I’m vegetarian, so looking for B12 sources.Thanks.
I’ve recently started fermenting milk kefir, but I’ve been brewing water kefir for over a year now. We love it, and it’s replaced soda in our home! I wonder if water kefir would satisfy those following a paleo diet, while still providing those healthy benefits.
I’ve been drinking a cup or two of homemade kefir a day. How would I calculate that in terms of protein requirements? I’m not able to eat to satiety – I’m a formerly obese woman with a history of eating disorders, and must calculate a lot of what I eat. Would about 6 ounces of animal protein per day along with two cups of kefir be sufficient in terms of protein?
Thanks very much.
Women need between 50 and 75 grams of protein per day.
6 Ounces (170 grams) of protein is more than sufficient. The body only requires 1 gram per kg body mass. The excess is not as much of a problem as the remainder will just go to waste. Kefir taken daily, fresh fruit (only) for breakfast (to alkalize the body) and NO breakfast every second day, will reduce obesity, cure diabetes and prevent any chance of any cancer. Do not touch all wheat products and all sugars. Eat as fresh as possible greens, herbs and fruit and try to take garlic, ginger, chili, turmeric and cinnamon every day. Grated Ginger tea is the best pain killer on the market and Turmeric (with or without honey) makes the best poultice for any cut, abrasion, pussy sore or even spider bites and boils. Honey on a plaster on a fresh (washed) cut that would even require stitches will draw the cut closed and heal it with almost no scar within a week! If the cut is on a joint, immobilize the joint for the first 2 days with a lolly stick, pencil, ruler or piece of light timber. I pray for your good health!
Please don’t give anyone hope that doing something will prevent all cancer. That is an obvious over-dramatization of how you feel about it, and I couldn’t just let that be said without calling you out on it. Nothing in this world will “prevent any type of cancer”.
The rest I agree with.
Cancer is a modern day disease, did not exist in Japan during early 20th century, nor did coronary disease and diabetes. Kefir is the first step towards a healthy body ‘biome’. Everyone with cancer has found that their digestive tract is acidic rather than alkaline. Taking only fresh fruit for breakfast alkalizes the body and prevents and even cure cancer but must be seen, like Kefir, as one of many better lifestyle choices. Avoid ALL wheat products, boiled potato or sweet potato are much better sources of carbo. Avoid sugar as the most often used ‘addictive drug & poison’ on the market. Avoid ALL bottled drinks as these are saturated with sugars and preservatives and are mostly void of fiber and high in acid! Take only 1 gram of protein per kg body mass, more is waste. Stir-fry is the best meal after salad, Avoid processed food like the plague, eat fresh, preferably home grown, veg, fruit and herbs. Work garlic, ginger, chili, turmeric and cinnamon into your diet. Use coconut oil for high-heat frying, ghee for cooking and olive oil for salads. We must all die but better living is victory already!!!
i not so sure about that – cancer – i feel – can be prevented in many cases – if kefir helps then – that is fine with me. but to say that cancer cannot be prevented – well that may be a little over the top.
I also follow Donna culturedfoodlife.com
Hi, I use some Kefir and Whey sometimes in Enema and i’m sure it gives me stomach pain and gas. am i uses too much? usually use 1/2 cup in a quart of water
You don’t need Enema (ever) if you drink Kefir daily…
I have developed SIBO since starting to drink water kefir. Could the kefir have been the cause or is it just coincidence? I was having reflux initially, which the kefir helped with. Then I started getting some gas after drinking it for a month or so. So I went off it. Now I’ve developed fructose malabsorption. I don’t know what to do now
Our household has become obsessed over the past month since we started making and taking kefir. One question for people is whether the probiotic bacteria eventually colonises in your gut, and then there’s less need to keep taking it, or does this become a life-long addition to the diet?
For anyone interested, here’s more information about the history of kefir and an overview of some of the science that’s emerging about it.
http://www.healthygutbugs.com/kefir-wonder-beverage-ancient-world/