You may have seen the latest ‘buzz product’ on your supermarket shelves or heard people talk about the ‘sour milk’ that’s good for you – so what is it and does it live up to the hype? Is kefir healthy?
Kefir is a fermented milk drink; it tastes a little like sour yoghurt and has a bit of fizz to it due to its fermentation. Kefir came from the mountainous areas below Russia (known as Causcaus) and people have been drinking it for centuries. (1)
Kefir is made with a starter culture – kefir grains – gooey little white grains full of bacteria that are mixed with milk to start the fermentation process. The lactobacillus bacteria eat away at the milk sugars and ferments them, just like in wine or beer.
Apart from the benefits you get from milk (calcium, protein and a whole lot of micronutrients) there does seem to be the following POSSIBLE benefits from the kefir. Like in many studies, initially research is conducted on animals to make sure it is safe for humans. Keep in mind that we cannot assume any that benefits seen in animals (rats/mice) will also be seen in humans
One study done in mice showed using the kefir grains as a topical (directly on skin) treatment increased healing on burns or tissue damage. (2)
One study compared women with high cholesterol drinking each day either:
– 2 cups of low-fat milk
– 4 cups of low-fat milk or
– 4 serves of kefir
Both the kefir group and the ‘4 cups of milk’ group had significantly decreased cholesterol levels. At this stage is it unknown whether kefir either decreases absorption of cholesterol or changes how it is used in the body. It is also unclear whether it was just dairy improving cholesterol levels or whether the milk just took the place of displaced other cholesterol increasing foods. (3)
Kefir may increase the cell death (apoptosis) of cancer cells and act as an antioxidant. Studies have been done in both animal and human models. These studies have shown positive results in colonic cancers, leukaemia, breast and connective tissue cancers (sarcoma). However, it is early days and no recommendations have been devised. It is certainly not a treatment for cancer. (4)
The bacteria in kefir are probiotic, meaning it can have a positive benefit on our gut bacteria, decreasing diarrhoea, bloating and possible even the incidence of IBS.
Kefir itself is very low in lactose as its’ bacteria digests the sugar. Additionally, a small human study indicated that kefir also improves our ability to digest lactose. (6)
**Remember**, most of these benefits have not yet been shown in humans yet so it is a game of wait and see. BUT given that kefir appears to do no harm and you would like to give it a go, (or even make your own) – go for it!
The problem I found with kefir is that I didn’t enjoy the taste drinking it by itself. This was disappointing as I’d bought a big bottle with the recommendation of being consumed in just 3 days (!) – so I tried kefir in every which way:
cover image of graffiti kefir carton Photo by Brandi Ibrao on Unsplash
2 bottles of kefir in fridge Photo by Debby Hudson on Unsplash
very pretty blue smoothie Photo by Brooke Lark on Unsplash
It can be time consuming with confusing mistakes made when trying to go it alone with low FODMAP.