Fermentation has been used for centuries to preserve food. However, this traditional practice largely disappeared from everyday life as modern manufacturing and faster-paced living took over. Following COVID-19, fermentation experienced a revival, with people exploring sourdough, kombucha, and kefir while focusing more on gut health and immunity.
What is Kefir?
Kefir is a fermented drink offering significant health benefits. Kefir grains are gelatinous polysaccharides that function as “mini biochemical factories,” transforming milk or water with sugar into nutrient-dense beverages. The grains contain bacteria and yeast cultures called Kefiran, resembling tiny cauliflower florets.
- Milk kefir — made with animal milk and kefir grains
- Water kefir — a lactose-free option using a sugary water solution and grains, sometimes with fruit
Who Should Exercise Caution?
- Individuals with diabetes should be careful with water kefir and kombucha due to sugar content
- People with weakened immune systems may not tolerate live bacteria well
- Pregnant individuals should consult their midwife
- Those with histamine intolerance cannot consume fermented products safely
- Lactose-intolerant individuals may tolerate milk kefir; water kefir is a safer alternative
- Anyone on medication should consult their GP
Health Benefits
Kefir possesses antioxidant properties that protect cells by reducing oxidative stress, potentially lowering cardiovascular disease risk. Its anti-inflammatory properties benefit inflammatory conditions like IBS. The gut-brain axis means consuming kefir also benefits brain function: fermented products produce neurotransmitters including GABA, which reduces anxiety and stress, and support serotonin and melatonin production for better sleep.
How to Make Milk Kefir at Home
Ingredients: 300ml full-fat milk, 1 teaspoon kefir grains.
- Sterilise jars and allow to cool
- Place grains in the clean jar and add milk; stir well
- Cover with cheese cloth secured with a rubber band
- Ferment for approximately 24 hours at room temperature (18–24°C)
- Stir halfway through
- Sieve to separate grains from the finished kefir
- Refrigerate and consume within 7–10 days
How to Make Water Kefir at Home
Ingredients: 300ml non-chlorinated water, 1 tablespoon kefir grains, 1 tablespoon sugar, 1 teaspoon fresh lemon juice, 2 dried unsulfurised apricots, dates, or figs (optional).
- Sterilise jars and allow to cool
- Mix water with sugar until fully dissolved; add dried fruit and lemon juice
- Place grains in the water solution
- Cover with cheese cloth and ferment for approximately 48 hours at room temperature
- Stir halfway through
- Sieve and refrigerate; consume within 7–10 days
Disclaimer: If you have a medical condition, please consult with your GP before adding fermented foods or supplements to your diet.
