Kefir: The Ultimate Guide to the World's Most Powerful Probiotic Drink

What is kefir?

Kefir is a fermented drink based on milk or sugar water, enriched with natural probiotics . It contains living microorganisms that contribute to healthy intestinal flora. The word "kefir" comes from Turkish and means "feeling of well-being".

Kefir looks like yogurt, but the fermentation process is different. The drink is slightly fizzy, slightly sour in taste, and contains a complex ecosystem of bacteria and yeasts.

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Origin and history of kefir

Kefir originated in the Caucasus, where it has been consumed for centuries. The kefir grains were traditionally passed down through families and tribes. In the 19th and 20th centuries, kefir spread to Russia and later the rest of Europe.

The original kefir grains were formed by a symbiosis of lactic acid bacteria and yeasts living in a polysaccharide matrix – a unique ecosystem that continues to reproduce itself.

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Types of kefir: milk and water

There are two main types of kefir:

1. Milk kefir

Made from cow's milk, goat's milk or plant milk. It has a creamy texture and contains lactose (unless fermented for a long time).

2. Water kefir

Made from sugar water, often with dried fruit. Ideal for people with lactose intolerance or a vegan diet.

👉 Read the full article here: Water kefir vs. Milk kefir

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Nutritional value of kefir

Kefir contains:

• Probiotics (more than 30 strains)
• Proteins (8–11 g per glass)
• Calcium, magnesium and phosphorus
• B vitamins (B2, B12)
• Lactase enzymes (help break down lactose)

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Health Benefits of Kefir

Kefir is known as one of the most powerful natural probiotics in the world. Some of the benefits include:

• Supports intestinal health
• Strengthens the immune system
• Can help with skin problems such as eczema
• Reduces inflammation and allergies
• Supports digestion and nutrient absorption

👉 Read more here: Why kefir is healthy

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Making your own kefir

Making kefir is easy, cheap and fun:

1. Add kefir grains to milk or sugar water
2. Let ferment for 24-48 hours at room temperature
3. Strain out the grains
4. Store the kefir in the refrigerator

You can reuse each batch with the same grains.

👉 Check out our full guide: How to Make Kefir Yourself

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Buying kefir: what to look for?

If you prefer to buy ready-made kefir, pay attention to the following:

• Unpasteurized is better for probiotics
• No added sugars or artificial flavours
• Organic if possible
• Look at the live cultures on the label

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Side effects and risks of kefir

Although kefir is safe for most people, there are some considerations:

• May cause flatulence or bloating at first
• Not suitable for people with an active yeast infection or extremely sensitive digestion
• Histamine sensitive people may react to kefir

👉 Read more here: Side effects of kefir

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Water kefir vs. Milk kefir

👉 Comparison: Water Kefir vs. Milk Kefir

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Frequently Asked Questions

1. How much kefir should I drink per day?
Start with 100 ml per day and build up to 250 ml. Listen to your body.

2. How long does homemade kefir last?
In the refrigerator about 5-7 days. Good smell and taste is the best test.

3. Can you use kefir if you are lactose intolerant?
Yes, often. The bacteria break down lactose to a large extent. Test it carefully.

4. Is kefir suitable for children?
Yes, in small amounts and if they tolerate it well.

5. Can you freeze kefir?
The drink: yes. The granules: preferably not, this can reduce the effect.

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Conclusion:
Kefir is a versatile, nutritious beverage with a rich history and impressive health benefits. Whether you choose milk kefir or water kefir, make it yourself or buy it, this guide will give you all the knowledge you need to get the most out of this natural super drink.