The more we discover about optimising health and wellness, the clearer the connection between our digestive system and how well we look, feel and perform.

Taking better care of your gut is one of the first steps to take to improve all aspects of your wellbeing, with world-renowned digestive health expert and Unfiltered contributor Dr Emeran Mayer recommending all people consume more fermented foods to populate their microbiome with more of health-boosting bacteria.

The best fermented foods are kimchi, kombucha, sauerkraut and kefir. But what is kefir, why is it so good for improving overall health and wellness, where can you get it and can you make it home? Here’s all you need to know about kefir grains to start taking better care of your digestive system for a whole host of mental and physical health benefits.

What is kefir?

Kefir is a fermented milk drink that originated in the Caucasus mountains and has been consumed for centuries for its myriad health benefits. It is created by fermenting milk with kefir grains, which are a symbiotic culture of bacteria and yeasts (SCOBY). The fermentation process transforms the milk into a tangy, slightly effervescent beverage rich in probiotics, vitamins and minerals. Kefir’s unique combination of lactic acid bacteria and yeasts results in a complex and diverse microbiome that supports gut health, enhances digestion, and boosts the immune system.

Kefir contains a wide array of beneficial microorganisms, including Lactobacillus, Bifidobacterium, and Saccharomyces, which contribute to its health-promoting properties, according to the Journal of Dairy Science. It is also a good source of protein, calcium and vitamins B12 and K2, making it a nutritious addition to any diet. Whether consumed on its own, blended into smoothies, or used as a base for dressings and sauces, kefir is a versatile and highly beneficial drink for overall health and well-being.

What are kefir grains?

Kefir grains are a symbiotic culture of bacteria and yeasts that resemble small, gelatinous cauliflower florets. They are used to ferment milk, transforming it into kefir, a probiotic-rich drink. These grains consist of proteins, lipids and sugars that support a community of beneficial microorganisms. When added to milk, kefir grains initiate fermentation, producing lactic acid, carbon dioxide and ethanol, which contribute to kefir’s unique taste and texture.

How do I use kefir grains to make kefir?

Using kefir grains to make kefir is a simple and rewarding process that allows you to enjoy fresh, probiotic-rich kefir at home. Here’s a step-by-step guide:

1. Gather Your Supplies: You will need kefir grains, milk (preferably whole milk for a creamier texture), a glass jar, a plastic or wooden spoon, a breathable cloth or coffee filter, a rubber band, and a plastic strainer.
2. Prepare the Jar: Place 1-2 tablespoons of kefir grains into a sterilised glass jar.
3. Add Milk: Pour about 2 cups of milk over the kefir grains. You can adjust the amount based on the size of your batch. Ensure the milk is at room temperature for optimal fermentation.
4. Cover and Ferment: Cover the jar with a breathable cloth or coffee filter and secure it with a rubber band. This allows air to flow in while keeping contaminants out. Let the jar sit at room temperature (20-25°C) for 24-48 hours. The fermentation time depends on your taste preference; longer fermentation results in a tangier kefir.
5. Strain the Kefir: Once the milk has thickened and developed a tangy aroma, it’s time to strain. Use a plastic strainer to separate the kefir grains from the liquid kefir. Metal strainers can damage the grains, so use plastic or nylon.
6. Store the Kefir: Pour the strained kefir into a clean container and refrigerate. It can be consumed immediately or stored in the fridge for up to a week.
7. Reuse the Grains: Rinse the kefir grains gently with non-chlorinated water and start the process again with fresh milk. Kefir grains can be reused indefinitely with proper care.
   
   Making kefir at home not only saves money but also ensures you get the freshest and most potent probiotic drink. Homemade kefir contains a higher concentration of beneficial bacteria and yeasts compared to commercially produced versions, according to the Journal of Dairy Science. Enjoy your homemade kefir as a refreshing drink, in smoothies, or as a base for various recipes.

What makes kefir so good for health?

Kefir’s exceptional health benefits stem from its rich probiotic content, which promotes a healthy gut microbiome. A balanced microbiome is crucial for digestion, nutrient absorption, and immune function. Kefir is also more potent than many other fermented foods, containing up to 30 different strains of beneficial bacteria and yeasts. This diversity enhances its ability to colonise the gut effectively.

Kefir is also a complete protein source, containing all nine essential amino acids. Its fermentation process breaks down lactose, making it easier to digest for those with lactose intolerance. According to a study in the Journal of Medicinal Food, kefir has anti-inflammatory and anti-carcinogenic properties, adding to its overall health benefits.

Where can I buy kefir grains?

Kefir grains can be purchased from health food stores, speciality grocery stores, and online retailers. Many websites dedicated to fermentation and probiotic foods offer high-quality kefir grains, often with detailed instructions for use. Local community groups or online forums related to fermentation may also have members willing to share or sell kefir grains. When purchasing, ensure that you are buying from a reputable source to guarantee the quality and vitality of the grains.

Are kefir grains expensive?

Kefir grains are generally affordable, especially considering their longevity and the health benefits they offer. A small initial investment, usually between £5 and £15 (US$6-$19), is typical for a starter batch of kefir grains. Given that kefir grains can be reused indefinitely with proper care, this cost is relatively low compared to the ongoing expense of purchasing commercial probiotics or pre-made kefir. Additionally, the ability to continuously produce fresh, homemade kefir makes kefir grains a cost-effective way to incorporate probiotics into your diet.