What is Milk Kefir – Curing Vision

Milk kefir is a probiotic-rich fermented animal dairy drink that has been consumed for centuries. If you are just discovering milk kefir and are more familiar with yogurt, it’s flavor is sour and somewhat like a drinkable plain yogurt. This fermented beverage is made using milk kefir grains, which are not actual grains that become a plant. Kefir grains have a squishy gummy-like feel and similar appearance of cauliflower. They are a symbiotic colony of bacteria, yeasts, and extracellular polymeric substances. [1] When these kefir grains are added to raw milk, they initiate fermentation of the milk, transforming it into a nutritious, probiotic-rich drink that is quite delicious and can be used in various recipes.

The History of Milk Kefir

The origins of kefir date back thousands of years to the Caucasus Mountains. The word “kefir” can be pronounced keh-feer or kee-fur with Turkish roots meaning “good feeling.” Traditional kefir making was a way of preserving the milk and enhancing its nutritional properties. Historically, kefir grains have been passed down through generations, and still are today. To make milk kefir you will need to obtain a piece of kefir grain from someone who already has one. This is a fascinating idea to think about since the genetics of your kefir grain could be traced back more than hundreds of years! Over time, among the list of popular fermented foods, kefir has gained popularity for its digestive and immune-support properties.

Health Benefits of Raw Milk Kefir

Milk kefir contains essential nutrients, probiotics, and bioactive compounds that promote overall health. These are some featured health benefits:

1. Rich in Probiotics

Raw milk kefir contains a diverse range of beneficial bacteria and yeast strains, far surpassing yogurt in probiotic variety. The microorganisms often found in milk kefir include an estimated 50 different strains with the lactobacillus family listed as most common. Among the list you’ll find lactobacillus acidopholus, lactobacillus reuteri, bifidobacterium bifido and many more that have known scientific evidence supporting gut health, digestion improvement, and strengthening of the immune system.

2. Improves Digestion and Gut Health

The probiotics in kefir help restore the balance of gut flora, aiding in digestion and reducing symptoms of bloating, constipation, and indigestion. It may also help with lactose intolerance, as the fermentation process breaks down much of the lactose in milk. As anecdotally found among the community of individuals consuming milk kefir, it helps to calm the digestive system and restore balance after treatment with antibiotics. This is an important observation to study since there is evidence showing the over-use of antibiotics is problematic to our health. [2]

3. Boosts Immunity

Kefir is rich in bioactive peptides and beneficial microbes that enhance the immune system, helping the body fight infections and inflammation. [3] In one study milk kefir was found to significantly improve blood pressure in individuals consuming fermented milk kefir compared to those consuming non-fermented milk. [4]

4. Supports Bone Health

Raw milk kefir is naturally an excellent source of calcium, vitamin K2, and phosphorus, all of which are essential nutrients for strong bones and reducing the risk of osteoporosis. [5], [6]

5. May Help Reduce Unfavorable Health Conditions

Some studies suggest that kefir’s anti-inflammatory and immune-modulating properties may help alleviate unfavorable health disorders including type-2 diabetes. [7], [8]

How to Make Raw Milk Kefir with Kefir Grains

Making raw milk kefir at home is simple and only requires two ingredients: raw milk and active milk kefir grains. Plus a clean glass jar with lid, cloth, and rubber-band to cover the jar.

Ingredients:

1 cup of raw milk (cow, goat, or sheep)
1 tablespoon of milk kefir grains

Instructions:

Place the kefir grains into a clean glass jar.
Add the raw milk to the jar, leaving some space at the top for fermentation.
Cover the jar with a loosely fit plastic lid and breathable cloth secured with a rubber band. Let it sit at room temperature (65–75°F) for 12 to 24 hours.
The kefir is ready when the milk has thickened slightly and has a tangy aroma.
Use a fork to remove the kefir grains. Or use a plastic strainer to separate the kefir grains from the fermented milk liquid. Transfer the finished kefir to a glass bottle and consume immediately or refrigerate to use at a later time.
Place the kefir grains into fresh raw milk to start the process again. You may use the same jar, or start again with a clean glass jar.

Raw milk kefir is an easy food to prepare at home. Incorporating this fermented milk product into your diet as a drink or other favorite recipe may greatly benefit digestion, immunity, and overall well-being. If you do not have a history of lactose intolerance, give milk kefir a try to see how it supports your digestive health. However. if you do have hesitation because of a history of lactose intolerance, speak to your digestive health specialist and share with them your concerns as well as the scientific evidence that milk kefir may correct lactose intolerance while forming a plan for your digestive health. [9]

Where to Purchase Milk Kefir Grains

Milk kefir is one of the easiest fermented foods to keep so long as you remember to feed it every couple of days, or put it in the refrigerator on vacation mode. As long as you remember to upkeep your grains feeding it somewhat regularly, it can last a lifetime. If you have a friend or someone near you who is also making milk kefir, hopefully you can take a piece from that grain. Otherwise you can purchase milk kefir grains from multiple places online. I have purchased from Kombucha Kamp, etsy, and Azure Standard. Be patient with the grains and yourself, sometimes it is possible to bring a grain piece home and it just not do well with the move. They are like keeping a houseplant. If your first attempt at making milk kefir doesn’t go well, don’t give up, and keep trying! To learn more about fermentation, The Art of Fermentation and The Farmhouse Culture Guide to Fermenting contain enough information and recipes to keep you busy fermenting for years!

If you are interested in learning how to make sauerkraut, this recipe is easy to follow and includes valuable information about why fermented foods are so beneficial to your digestive health.

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