Kefir Uncovered: The Gut-Boosting Secret You Need to Thrive
Close-up of fresh kefir grains, small white clusters with a soft, cauliflower-like texture, used as a natural starter for fermenting milk or water into a probiotic-rich beverage. These living cultures are packed with beneficial bacteria and yeast, essential for gut health and digestion.
KEFIR: YOUR GUT’S BEST FRIEND
It’s time to dive deep into one of my favorite tools for strengthening gut health: kefir.
It’s the first place to start when introducing probiotics and also the easiest to make!
Whether it’s plant-based (almond or coconut) or traditional milk kefir, I’m a huge fan. This powerhouse is packed with probiotics that do wonders for your immune system and mental health. Let’s explore why kefir should become a staple in your diet and how to get started.
WHAT IS KEFIR?
Kefir is a fermented milk beverage rich in probiotics—healthy bacteria that support your gut. This remarkable drink can:
Alleviate constipation
Boost your immune system
Suppress inflammatory responses (goodbye seasonal allergies!)
Provide antibacterial benefits
Enhance mental clarity and energy by strengthening the gut-brain axis
Once you find out that you leave milk on your counter for 24 hours, you might call me crazy… but truly, this stuff is magic. It’s loaded with living microbes that live inside the gut and dictate how healthy you can be.
When your gut is healthy, your whole body benefits—from mental clarity to better energy levels. It all starts in your gut! This is because there is a gut-brain axis, and your intestines are connected to your brain. So what you eat, really does determine who you are!
Another bonus (for some of you) is that several studies confirm kefir’s ability to promote regularity. Detoxing is the most neglected health practice so emptying those bowels has a major bonus for your health. Kefir is also loaded with digestive enzymes that help break down food and allow your body to absorb all the good nutrients, so overall, it prevents bloating and constipation when you drink it regularly. Even just ½ cup a day makes a difference!
While starting kefir, some may experience a Herxheimer reaction—a temporary tummy rumble or extra trips to the bathroom. This is a good detox, so don’t give up! Kefir is an easy, delicious way to flood your gut with good bacteria.
ADD KEFIR TO YOUR DIET
Milk Kefir
I make milk kefir almost daily using cow’s milk. Once fermented, it’s 99.9% lactose-free and contains up to 60+ probiotic strains. Just half a cup every other day can work wonders for your digestion and gut health.
Water Kefir
Water kefir is another delicious option, offering 6-10 strains of probiotic bacteria—a lighter alternative to milk kefir. But those same 6-10 strains in water kefir are already in the milk kefir so no need to double up if you are looking for extra benefits!
Plant-Based Kefir
Plant-based kefir made from almond or coconut milk is a fantastic option for those avoiding dairy. Dairy can sometimes cause inflammation, and plant-based probiotics are perfect for a dairy-free lifestyle.
My favorite nut kefir is made with almond or coconut milk, but there are a few things to keep in mind when making your own plant-based kefir:
After making non-dairy kefir three times, make sure you give your grains a batch of dairy milk kefir so that they can replenish the lactose that feeds the bacteria in the kefir grains.
Due to its water content, Nut Kefir will not thicken as much as milk kefir, but it’s still LOADED with probiotics.
DELICIOUS WAYS TO ENJOY KEFIR
Smoothies: Blend kefir with fruits and veggies for a gut-friendly boost. Try my favorite smoothie recipe here.
Parfaits: Layer kefir with fruits, flax seeds, or oats for extra fiber.
Salad Dressings: Use kefir as a tangy base for dressings.
Baking: Replace buttermilk with kefir in recipes like breads and crepes or even to tenderize chicken. While the probiotics won’t survive the heat, the digestive enzymes remain beneficial.
Remember, kefir is a living, raw food that needs care—like a sourdough starter. Once you establish a rhythm, maintaining kefir becomes second nature.
Store-Bought vs. Homemade Kefir
While store-bought kefir is convenient and still beneficial, homemade kefir offers 30-60 probiotic strains compared to 8-12 strains in store-bought versions. It’s worth the extra effort for the diversity of gut-friendly bacteria.
Quick Start with Store-Bought
Find kefir in the dairy aisle near yogurt. It’s a great way to test your taste for kefir before committing to making it at home.
FAQs
Can you drink kefir instead of taking probiotics?
Yes! Most probiotic supplements contain 5-8 strains of bacteria, while kefir provides 30-60 strains (homemade) or 8-12 strains (store-bought). It’s a more natural and effective option.
Can I use powdered kefir?
Powdered kefir is convenient but lacks the diversity and quantity of probiotics found in fresh kefir grains. Still, it’s better than nothing.
What should I look for in a store-bought kefir?
Avoid buying bottled kefir that is sweet, even if it’s been sweetened with fruit! You want a PLAIN kefir and look in the ingredients for more than 10 strains of bacteria…COUNT THEM. You may not be able to pronounce them, but you will know it’s a different strain because it’s separated by a comma!
Final Thoughts
Strengthening your gut health with kefir is a journey worth taking. Start with store-bought kefir but then eventually try homemade because the benefits are exponentially larger! Don’t be afraid to dive into making your own, the benefits to your digestion, immune system, and mental clarity are undeniable. Don’t let the process intimidate you—consistency and a little patience go a long way.
Take one step closer to a healthier gut today. Remember, every small change adds up to big health improvements over time.
Cheers to your gut health!
Ready to Learn More About Probiotics and How They Can Benefit Your Body?
If you’re ready to understand how probiotics and essential nutrients can be your ally in your overall wellness, I’d love to help. During my Brain and Body and Elevated Nutrition coaching sessions, we’ll explore how to take your nutrition to the next level! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
Resources and Recommendations
Visual Learners: Check out my Kefir YouTube series: Kefir Part One and Kefir Part Two.
Kefir Grains: I recommend purchasing from Mr. and Mrs. Kefir on Amazon. Their grains are reliable, though they take a couple of days to “wake up.” I’m still using the grains I got from them over 12 years ago!
Homemade Milk Kefir: Ready to make your own kefir? Check out this post and get the recipe!
Probiotics Class: Interested in learning more? Join my Probiotics Kefir, Kombucha & Cultured Vegetables class. It’s a 60-75 minute tutorial filled with actionable tips.
Social Media: Stay inspired—follow us @live.right.nutrition for fresh updates, tips, and more!