Kefir Benefits: The Probiotic Gut Saviour You Need To Know
January 03, 2020Kefir Benefits: The Probiotic Gut Saviour You Need To Know
When it comes to kefir benefits, there are more
then you can shake a well-populated gut microbiome at. Because of the drink
– typically made from cow, goat or sheep milk, that gets the funky,
fermented treatment – is resplendent in potential wins for your health.
But it can be a bit of a, erm, challenging concept.
Why? Well, the texture can wind up somewhat lumpy, and the taste is distinctly sour. It's fermented by adding kefir grains, which are
colonies of yeast and lactic acid bacteria that look like tiny gel-like
beads, similar to those used for sourdough, to milk and leaving for 24
hours, allowing the microorganisms to multiply and ferment the lactose to lactic acid. Bang: you've got DIY kefir.
Though — shocker — is isn’t vegan, it is possible
to make from non-dairy milk or drinks, like coconut water, but the
benefits are proven in the same way. It is however low in lactose (the natural sugar in the milk), as the process of making kefir turns the
lactose into lactic acid, so often lactose intolerant people can drink
it.
The word is translated from Turkish and roughly means ‘good feelings’, referring to the effect of the drink on the body.
As for the benefits of kefir? This is what registered nutritionist, Jenna Hope has to say.
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Kefir Benefits
1/ Aids Gut Health
Kefir boasts strong probiotic properties,
containing over 30 strains of bacteria and yeasts, which can help with
gut health and therefore for many it can help to improve digestion. ‘Now
well-known as a superfood, Kefir contains probiotics and fiber, which
are both known to contribute toward a healthy gut,’ says Jenna.
Vitamin B12 helps to keep our nerves and blood cells healthy. Most commonly found in animal and dairy products Jenna
says kefir can contain a good source of B12 - especially for the
omnivores among us.
‘Many kefir drinks are fortified with nutrients
such as vitamin B12 so it can be a great option for those following a
vegetarian diet. The fermentation process of kefir may also increase the
availability of its nutrients meaning that we may be able to gain even
more of the nutrients from kefir than from regular milk.’
3/ Helps to Promote Strong Bone Health
Consuming calcium is widely known to promote the development of strong bones and reduce the risk of osteoporosis. It’s a
good thing then that traditional Kefir is a highly useful source of calcium. In fact, 1 cup of kefir can contain over half of our recommended daily intake of calcium.
‘Kefir is a great source of protein and amino acids’ says Jenna, which helps our muscles to grow and repair. With one drink containing around 10g of protein, it’s not hard to see why some athletes have swapped their coconut water for post-workout kefir.
5/ It’s Lower in Lactose
Thanks to its fermentation process, Jenna says kefir by in large has a lower lactose content than other dairy products such as milk. ‘Some people with lactose intolerance, therefore, may be
able to tolerate kefir much better than a glass of milk.’ However, Jenna says this does depend on your degree of intolerance so it’s often a
great idea to gain personalized advice with regard to this.
And Some Kefir FAQs...
It’s recommended you drink about one cup of kefir a day, which is around 200-300ml.
Is it safe to drink kefir every day?
It’s fine to drink it every day, just be conscious not to have more than the recommended amount.
What's the deal with kefir nutrition?
One cup of low-fat kefir contains 110 calories, 11g
protein (22% RDA), 2g fat, 12g carbohydrate, 12g sugar, and 390mg
calcium (30% RDA)
What are the side effects of kefir?
It’s been linked to bloating, diarrhea, gas,
cramps and constipation, but they vary, depending on the brand or if you
made your own batch, as levels of probiotic bacteria will differ.
What are the dangers of kefir?
Kefir can be problematic if you make it yourself,
but also be conscious if you have milk allergies as the base is usually
dairy or if you’re diabetic as some of the shop-bought brands can
contain high levels of sugar. It’s best to avoid if you have a weakened
immune system and, if you’re on medication or have a long-term illness,
speak to your doctor before drinking.
What are kefir benefits for skin?
Not only good for the bod, but kefir has also been shown to
put good bacteria into the skin, not just the gut, reducing
inflammation, which can help conditions like rosacea, eczema, and acne.
There are also now kefir skincare products, which promise similar benefits, as well as exfoliation, hydration, and dullness.
What are kefir benefits on hair?
As well as skincare, kefir has been praised for its
hair-boosting properties, including stimulating follicles and
nourishing the hair, with protein, calcium, yeast, and vitamins.
Does kefir help you lose weight?
As it’s rich in protein, kefir can help you feel
fuller which can lead to eating less, though it’s high in fat so too
much can have a contrasting effect.
What benefits does water kefir have?
Water kefir is similar, but it’s made with sugared water instead of milk and specialized grains. It has similar benefits,
but less calcium and protein due to lack of dairy.
Kefir vs Yogurt
Kefir has higher levels of probiotics, fat, and protein, and is a thinner consistency, but yogurt also has its benefits.
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