Note: Kefir made from raw or unpasteurized milk should not be used if you are immunocompromised. Speak to your doctor about drinking Kefir made from pasteurized milk if you are immunocompromised.
Kefir is a living food that contains probiotic bacteria. It also contains antioxidant, antibodies and essential minerals and vitamins. Kefir can be either milk based or water based. Most commonly seen in the stores is the milk based kefir. The fermented milk kefir has more probiotic bacteria than the water based kefir, but both are excellent sources for probiotic bacteria and improving digestive health. Nutrition for milk kefir is listed below. Nutrition for water kefir depends what type of liquid is used and amount of sweetener and therefore is not listed.
The primary bacteria in kefir is Lactobacillus casei defensa , Lactobacillus casei immunitas and Lactobacillus brevis. A list of more common bacteria is listed here. Milk based kefir will have approximately 10 billion colony forming units (CFU) per mililiter. Milk kefir has about 30-50 strains of bacteria. Milk kefir also contains high levels of B12, B9 (folate), B7 (biotin), calcium, and magnesium.
Water kefir can be used for people who are dairy free or have lactose intolerance or allergies. However, if you have mild lactose intolerance you might be able to drink milk based kefir. Milk kefir bacteria will convert lactose to lactic acid but it will be important to discuss trial of milk kefir with your doctor before trying, if you have issues with lactose. Both milk kefir and water kefir have more bacteria than probiotic supplements. If possible, opt for the fresh kefir.
Both milk based kefir and water based kefir can be made at home. Homemade kefir has a better flavor and more bacteria. Store bought kefir often has added sweetener and may have stabilizers added. Homemade kefir allows you to control what is in your kefir. Grains to make either milk kefir or water kefir can be bought on line. It is important to note that grains for water kefir must be periodically “recharged ” and put in milk. They can be rinsed prior to using in your nondairy liquid. Kefir grains multiply quickly and you may be able to obtain grains for free from a friend who already makes kefir. Kefir grains are sold either fresh/live or dried. If possible, buy fresh/live grains. Live grains can be used immediately but may need a few batches to be at full strength. If you cannot attend to the live grains immediately then you can go with dried. Dried will take about a week to be revived. Dried water kefir grains are harder to revive than dried milk kefir grains. Live/fresh grains should look “fluffy” with a light cream color. Kefir grains are sensitive to chlorine and to metal. Do not rinse in regular tap water if it has chlorine. You can boil tap water to remove the chlorine. If you need to use metal only stainless steel. You can use wood, silicone or plastic with kefir grain.
Homemade milk kefir recipe.
Link to making water kefir
Nutrition for 6 ounces of milk kefir
Calories: 100 Kcal
Protein: 6g protein
Calcium: 20% RDA
Phosphorus: 20% RDA
B12: 14% RDA
Riboflavin (B2): 19 % RDA
Magnesium: 5% RDA
Carbohydrates: 7-8 grams
Fat: 3-6 grams