Kefir: The Fermented Elixir That Boosts Your Digestion

Kefir is a naturally sparkling fermented drink, produced by the action of kefir grains in sugared water or milk. It contains a small amount of alcohol as a result of fermentation and is characterised by its slightly tangy flavour. Originating in the Balkans, Eastern Europe, and the Caucasus region, this traditional drink is now consumed in many countries for its unique taste and the interest in its nutritional qualities. These grains contain various lactic acid bacteria and yeasts living in symbiosis. There are mainly two types:

• Milk Kefir: made from animal milk

• Fruit Kefir: made from water, sugar, and fruit, usually dried or fresh

Enjoyed for centuries in various parts of the world, this drink is renowned for its high content of live cultures, as well as for its slightly tangy and fizzy taste.

A Simple and Dynamic Production Process

It relies on the action of grains composed of bacteria and yeasts, which transform sugared water or milk into a naturally fermented drink. The sugar serves as food for the microorganisms, which gradually consume it during fermentation.

The result is a slightly fizzy drink with a tangy flavour and a lower sugar content than the original mixture. This traditional, artisanal production method, both simple and vibrant, plays a major part in the drink’s popularity.

A Drink Rich in Probiotics

Kefir contains a wide variety of live microorganisms, including lactic acid bacteria and yeasts. These probiotics help maintain the balance of the gut microbiota, a complex ecosystem involved in many of the body’s functions. Thanks to this rich microbial diversity, this drink is attracting growing interest amongst people wishing to look after their digestive balance on a daily basis.

A Natural Alternative to Sugary Drinks

With its refreshing taste and gentle fizz, kefir offers an appealing alternative to fizzy drinks and other high-sugar beverages. Easy to customise with fruit, herbs or spices, it appeals for its simplicity, versatility and naturally fermented character.

An Age-Old Tradition Brought Up to Date

Consumed for several centuries in various parts of the world, kefir is now enjoying a resurgence in popularity. Its traditional preparation method, unique composition and the growing appeal of fermented foods partly explain its success amongst enthusiasts of natural remedies and wellness.

This natural dietary supplement is a synergy of five patented and clinically tested probiotic strains, including the SynbÆctive® SmilinGut blend, which has proven beneficial effects on the balance of gut flora and gut comfort, combined with prebiotic fibres. Formulated at 16 billion CFU per capsule for optimal efficacy, and available in enteric-coated capsules for targeted release in the gut.

Precautions: This food supplement is not a substitute for a varied and balanced diet or a healthy lifestyle. For adults only. Not recommended for pregnant or breastfeeding women. Please ensure you adhere to the recommended daily dose and keep the product out of the reach of children.

• Balancing the Gut Microbiota: Thanks to its high content of lactic acid bacteria and live yeasts

• Digestive comfort: Thought to help support digestion and improve lactose tolerance (milk kefir) in some people

• Antioxidant Activity: Thought to provide compounds that help protect cells against oxidative stress

• Support for the Body’s Natural Defences: May contribute to the proper functioning of the immune system

• Metabolic Balance: Studies suggest a potential benefit in maintaining blood glucose levels and normal cholesterol levels

• Soothing Potential: Experimental studies highlight properties that may help to modulate inflammatory responses

• Probiotic Content: Containing a wide variety of microorganisms naturally present in the fermented drink

• Reduced Sugar Content: Sugar is partly consumed by the microorganisms during fermentation

• Nutritional Richness: Containing vitamins, minerals, and organic acids, the quantities of which vary depending on the recipe used

• An Alternative to Sugary Drinks: Thanks to its fresh, tangy, and slightly fizzy taste, drinking kefir can help reduce the consumption of sugary drinks

• Easy to Incorporate Into Your Daily Routine: On its own or combined with fruit, herbs, or spices, as desired

1. Start Gradually: Begin with a small glass a day to give your body time to adapt to the cultures present in kefir

2. Best Enjoyed Chilled: To fully appreciate its slightly tangy and fizzy flavour

3. Include It in Your Breakfast or as a Snack: On its own or with fresh fruit for a refreshing treat

4. Customise It to Suit Your Tastes: With pieces of fruit, spices, or herbs during the second fermentation

5. Include It in Various Recipes: Smoothies, homemade drinks, or dishes to add variety

6. Store Kefir in the Fridge: To preserve its quality and slow down the fermentation process

Homemade Fruit Kefir

Ingredients

• 1 litre of non-chlorinated or filtered water

• 50g fruit kefir grains

• 50g unrefined sugar, preferably whole sugar

• 1 dried fig or 1 tablespoon of raisins

• 1 to 2 slices of lemon (optional)

Step 1: Prepare the Ingredients

You’ll need fruit kefir grains, water, sugar, and dried fruit, such as a fig or a few raisins. You can also add a slice of lemon to flavour the mixture.

Step 2: Mix the Ingredients

Pour the water into a glass jar, add the sugar, and stir until dissolved. Then stir in the kefir grains, dried fruit, and lemon.

Step 3: Leave to Ferment

Cover the jar with a clean cloth or a loose-fitting lid and leave to ferment at room temperature for 24 to 48 hours, away from direct light.

Step 4: Strain the Drink

Once fermentation is complete, strain the mixture through a non-metallic sieve to recover the kefir grains, which can be reused for another batch.

Step 5: Carry Out a Second Fermentation (optional)

To create a more fizzy and flavourful drink, pour the strained kefir into an airtight bottle with a few pieces of fruit or a little fruit juice. Leave to ferment for a further 12 to 24 hours before placing in the fridge.

Step 6: Storing Your Kefir in the Fridge

Keep it chilled and drink it within the next few days to fully enjoy its freshness and flavours. The cold slows down fermentation and helps preserve its taste and fizz for longer. It can be kept in the fridge for up to 1 month in a tightly sealed bottle.

Please Note: Homemade flavoured fruit kefir recipes offer plenty of opportunities to vary the flavours as the seasons change. Fresh fruit, plant-based drinks, citrus fruit, herbs, spices, or fruit juices can be added during the second fermentation to create original and personalised combinations. Adjusting the fermentation time also allows you to achieve a drink that is rich in flavour and you can adjust the fizziness level.

Homemade Milk Kefir

Ingredients

• 1 litre of pasteurised, UHT or raw milk, whole, semi-skimmed, or skimmed

• 1 to 2 tablespoons of milk kefir grains

 Step 1: Prepare the Ingredients

You will need milk kefir grains and animal milk (cow’s, goat’s or sheep’s). You will also need a clean glass jar and a non-metallic sieve for straining.

Step 2: Mix the Ingredients

Pour the milk into the jar, then add the milk kefir grains. Stir gently with a wooden or plastic spoon if necessary.

Step 3: Leave to Ferment

Cover the jar with a clean cloth or a loose-fitting lid. Leave to ferment at room temperature for 24 to 48 hours, away from direct light. As fermentation progresses, the milk will gradually thicken and develop a slightly tangy flavour.

Step 4: Strain the Mixture

Once the desired texture and flavour have been achieved, strain the kefir through a non-metallic sieve to recover the grains. These can be reused immediately for a new batch.

Step 5: Chill to Allow the Flavour to Develop (optional)

To further develop the flavours and achieve a creamier texture, place the strained drink in the fridge for a few hours before serving.

Step 6: Serving and Storage

Milk kefir can be enjoyed on its own or with fresh fruit, spices or a drizzle of honey, depending on your preference. Store it in the fridge in an airtight container and consume it preferably within one week of preparation to preserve its freshness and flavour. To pause the production of milk kefir, place the grains with a little fresh milk in an airtight container in the fridge, and replace the milk every week. It is also possible to store them in the freezer for around 6 months.

Please Note: Room temperature affects the fermentation rate of fruit or milk kefir. In summer or in a warm room, the microorganisms are more active and fermentation is generally faster, sometimes taking less than 24 hours. Conversely, when the temperature is cooler, particularly in winter, fermentation may be slower and take a few extra hours. Feel free to adjust the fermentation time according to the season to achieve the desired flavour and level of fizz.

Kefir is generally well tolerated when consumed as part of a varied and balanced diet. When trying it for the first time, it may be best to start with small amounts to allow the body to adjust to the intake of live cultures.

As a precaution, children, pregnant women, and breastfeeding women should seek advice from their healthcare professional before consuming kefir, particularly when it is homemade. This is because fermentation may result in the presence of small amounts of alcohol, and the microbiological quality of the drink depends on the preparation conditions.

People with a weakened immune system, those suffering from a specific digestive condition or those undergoing medical treatment are also advised to seek advice from a healthcare professional before consuming it regularly.

Kefir fits easily into a varied and balanced diet thanks to its refreshing taste and high content of live cultures. To reap the full benefits, aim to consume it regularly whilst ensuring you follow proper preparation methods when making it at home. As with any fermented food, the key lies in balance and dietary diversity, which together contribute to the healthy functioning of the gut microbiota.

Patricia Béard has been exploring the properties of plants for over 10 years and is committed to a mindful lifestyle that respects the planet. As a writer, her mission is to share the benefits of the plant world through holistic health, natural cosmetics, well-being, and healthy eating.