Milk kefir is, to put it lightly, an acquired taste. Sour and pungent, milk kefir is a cultured dairy food originally from the Caucuses - the region where Europe meets Asia. There it has been traditionally heralded as an elixir of long life and health.
It seems that there's wisdom in this tradition: milk kefir is rich in beneficial bacteria, phosphorus, vitamin K, biotin, and folate - nutrients that are essential to health and well-being. A single component of milk kefir - kefiran - may prove particularly beneficial as it successfully protects beneficial bacteria from damage in the hostile environment of the digestive tract.
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Benefits of Milk Kefir and Kefirans
Milk kefir is strongly anti-inflammatory2 and may prove helpful in combating gastrointestinal distress caused by infections from bacillus cereus3, salmonella, e coli and helictobacter pylori4. Milk kefir is also particularly important in recovering from clostridium difficile infection and associated gastrointestinal discomfort and diarrhea which often accompanies use of antibiotics5. Despite the fact that milk kefir is, itself, a symbiotic colony of bacteria and yeasts (or SCOBY), milk kefir also acts as a powerful antimicrobial food - helping to limit the growth of pathogens while encouraging the proliferation of beneficial bacteria in the intestinal tract.
Milk kefir, like other cultured dairy foods, may also play a role in the prevention of cancer as it exhibits antitumoural effects6. Cultured dairy foods, including milk kefir, have been found to play a role in the prevention and treatment of bladder cancer7, breast cancer8 and colon cancer9. Indeed, some researchers have concluded that milk kefir may be one of the most promising foods when it comes to cancer prevention10.
How to Make Milk Kefir
Milk kefir is cultured from a symbiotic colony of bacteria and yeasts (SCOBY) that is coloquially referred to as kefir grains. The appearance of these small colonies of bacteria and yeast vaguely resembles that of cottage cheese or even cauliflower. Milk kefir grains are white, lumpy and gelatinous and are comprised primarily of lactic acid producing bacteria including lactobacillus brevis, streptococcus thermophillus, lactobacillus casei, lactobacillus helveticus, lactobacillus delbrueckii as well as yeasts that include candida maris, candida inconspicua and saccharomyces cerevisiae11. Though, of course, strains of bacteria present may differ from one culture of grains to another.
Obscure and exotic as it may seem, milk kefir is neither difficult to acquire nor difficult to prepare. As with many traditional foods, its beauty lies in its simplicity. It's easy to begin preparing kefir and incorporating it into your family's dietary rotation. Once you've acquired a kefir grains, simply mix them in with milk - preferably raw - and allow it to culture at room temperature for 24 - 48 hours. As it cultures at room temperature, the beneficial strains of bacteria and benign natural yeasts will proliferate, metabolize the milk's lactose and create a sour, thick beverage replete with vitamins, probiotics, kefiran and other nourishing components. The longer milk kefir cultures the more sour and folate-rich it becomes, but take care not to culture it too long lest it become unpalatable.
Jacqui Pearce says
I have been using non-homogonised milk for my kefir for years. I have never successfully strained out the grains, so I just retain a tablespoon of the thick-jelly like kefir for the next batch. Recently a acquired a new bunch of grains, as the old ones had gone a bit sour after the years... they were nicely compact and in a little ball. The next morning I went to strain them, and it had started breaking up into smaller grains. Is this common for non-homogenised milk?
Sara Purvey says
You say to let your milk kefir grains rest a few days in the fridge in water. Should they be rested in water or milk?
Jenny says
As I wrote: they should rest in water. It produces a cleaner flavor in your kombucha.
Mary Kay says
Can I start my grains out with raw milk? They suggest pasturized.
rose says
Do you have to activate or rehydrate the grains in pasteurized milk or can you just start them out in raw milk?
Jenny says
Hi Rose,
If you've purchased dehydrated milk kefir grains, you should follow the package instructions to activate them, and then follow my instructions above moving forward.
Tony Christiansen says
Can you use Raw Goats milk to make the Kefir?
Jenny says
Yes, you sure can.
Vicky says
Any has had a stomachache or upset tummy from drinking milk kefir? I've started to make kefir a month ago and I realized that my daughter and I get stomachache if we drink about half a cup to a cup. Is it because my kefir grain are out of balance? To me, they smell like cheesy more than sour.
Yannick Phillips says
I recently had topical candida on my arms and under myarmpits as well as half on breasts. With raw honey applied daily and cutting all sugar and flour out..it is miraculously gone! It was horrible. I am curious....since you mention that milk kefir has candida strains...do you know if it is contraindicated for topical candida? I have heard that at times during candida it is best to stay away from fermented foods for a while...and then you can start back up after candida is gone. Have any thoughts on taking milk kefir to keep the topical candida at bay?!
Vanessa says
Can I use store bought milk? Will I get the same benefits? What about non homogenized milk?
T says
Sorry ignorant here, are water kefir grains can be used for milk kefir? Are they the same thing? Can you use milk kefir in hot drinks such as tea?
Thanks
Jenny says
No, they're not the same, and, no, you shouldn't use them in hot drinks.
Agi says
too bad the kefir grains they're selling is not gluten free. My son has celiac disease. Do you know another source for kefir grains that is manufactured in wheat free environment?
Jenny says
Kefir grains are gluten free.