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What is milk kefir? How's it made? What are the health benefits?

written by

Marie Reedell

posted on

October 6, 2023

milk-kefir.jpg

What is milk kefir? 

MILK KEFIR is similar to a drinkable yogurt but with a unique, tangy taste and a little fizz. Depending on how it's made, it can be thicker, thinner, smooth, clumpy, flat, or bubbly. Some describe it as "the champagne of dairy". You can drink it (or give it to your pets to lap up), pour it over cereal, use is as a base for smoothies, or incorporate it into various dishes that call for dairy. 

Milk kefir is known for its probiotic content, which means it contains live microorganisms that can be beneficial for gut health. These probiotics may support digestion, boost the immune system, and have other potential health benefits (you can read a lot more about that below).

How is kefir made? 

MILK KEFIR is a fermented dairy beverage, traditionally made for thousands of years by inoculating milk with kefir grains. Kefir grains are not "grains" in the traditional sense (they're not corn or soy!). They're actually small, gelatinous, clearish, whitish, squishy colonies of yeast and lactic acid bacteria. When added to milk, these grains ferment the lactose (AKA milk sugars), resulting in yummy kefir.

In modern times, kefir can be made in two ways: 

  1. Cultured with kefir grains. This results in a robust drink. It will likely be bubbly and a bit clumpy. And the flavor can be strong. It contains the most diverse range of probiotics. *Any MILK KEFIR that Miller's makes with real kefir grains has the word "Bursting" in the name, since it's super bubbly.
  2. Cultured with a freeze dried kefir culture. This results in a milder and more predictable kefir. It will be smoother, have a milder flavor, and be a little bubbly. In contains a predictable number of probiotics. The culture is typically purchased as a pre-made product.

No matter which type of culture you use, the process for making kefir is the same. Here's how you typically make it:

  1. Add culture to milk: Kefir grains or kefir culture are added to milk. Raw or pasteurized milk can be used.
  2. Let it ferment: Let the cultured milk sit at room temperature for 12 to 48 hours. The microorganisms will metabolize the lactose in the milk. This fermentation process produces lactic acid, carbon dioxide, and a range of other compounds. The lactic acid gives kefir its tangy flavor, while the carbon dioxide creates effervescence, giving kefir a slightly bubbly or fizzy texture.
  3. Strain: If using kefir grains, you will strain out the grains when it's done fermented. Then, the grains can be reused to make more kefir. If you prefer silky smooth kefir, you may also want to strain kefir made with a freeze dried culture.

*It's worth noting that kefir can also be made with non-dairy milk alternatives like coconut milk, almond milk, or soy milk, resulting in non-dairy kefir, but the traditional version is made with cow's milk or goat's milk.

What are the health benefits of kefir?

MILK KEFIR is often touted for its health benefits. Here are some potential advantages associated with consuming milk kefir:

  1. Probiotics: Milk kefir is rich in live beneficial microorganisms, including various strains of lactic acid bacteria and yeast. These probiotics can help maintain a healthy balance of gut bacteria, potentially improving digestion and promoting gut health.
  2. Digestive Health: Probiotics in milk kefir may alleviate digestive issues such as diarrhea, irritable bowel syndrome (IBS), and lactose intolerance. They can help break down lactose, making kefir easier to digest for some lactose-intolerant individuals.
  3. Immune Support: A significant portion of the immune system resides in the gut, and a balanced gut microbiome can help strengthen the immune response. Consuming kefir may contribute to immune system support.
  4. Nutrient Content: Kefir is a good source of essential nutrients such as calcium, protein, vitamins (e.g., B vitamins), and minerals. It can be a valuable addition to a balanced diet.
  5. Anti-Inflammatory Properties: Some studies suggest that kefir may have anti-inflammatory effects, potentially helping to reduce inflammation in the body.
  6. Potential Weight Management: Probiotics in kefir may play a role in weight management and metabolism.
  7. Skin Health: Improved gut health can sometimes be associated with healthier skin, as an imbalance in gut bacteria may contribute to skin conditions. Kefir's probiotics might help support better skin health.
  8. Bone Health: Kefir is a source of calcium and vitamin K2, both of which are essential for bone health. Consuming kefir may contribute to maintaining strong bones.

It's important to note that the health benefits of milk kefir can vary among individuals, and more research is needed to fully understand its potential impacts on different aspects of health. Additionally, the quality of kefir can vary depending on factors such as the source of milk, the specific strains of bacteria and yeast present, and the fermentation process.

How is kefir different from yogurt?

MILK KEFIR and yogurt are both fermented dairy products, but they have key differences:

  1. Microorganisms and Culture: Yogurt is made from strains of probiotic bacteria only. Kefir is made from a combination of lactic acid bacteria and yeasts. Because of this, kefir has a wider variety of probiotics when compared to yogurt.
  2. Probiotic Benefits: I've heard it said that yogurt cleanses the gut but kefir adds to the gut's microbiology.
  3. Taste and Texture: Yogurt has a creamy texture and a tangy taste. It's smooth and relatively thick (and can be made thicker with straining). Kefir has a thinner consistency, a more sour flavor, and is often a bit lumpy and bubbly.
  4. Fermentation Temperature: Yogurt is cultured at a higher temp (100-110F), whereas kefir is cultured at room temp (70-80F). Kefir can also be cultured for longer periods of time, adding to its robust microbiology.
  5. Lactose Content: Since kefir is typically fermented for a longer period of time, kefir will often have less lactose than yogurt.

Both yogurt and milk kefir are nutritious, probiotic-rich dairy products with potential health benefits. Choosing between the two comes down to personal taste preferences and specific dietary and health goals. Some people enjoy both for their distinct flavors and textures, while others may have a preference based on the types of probiotics they want to incorporate into their diet.

Ready to incorporate kefir into your diet?

If you're interested in incorporating MILK KEFIR into your diet for potential health benefits, it's a good idea to start with small amounts and monitor how your body responds. As with any dietary changes, it's recommended to consult with a healthcare professional, especially if you have specific health concerns or dietary restrictions.

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Does exploding milk kefir mean it's bad? Not necessarily.

We get this question from customers on the regular --> "My kefir exploded. Is that normal? Does that mean it's bad?" The answer? Bubbly volcanic kefir is 100% ok. Kefir is known as the "champagne of dairy" for a reason! In case you haven't tried it, milk kefir is a fermented drink made with milk. It's similar in taste to yogurt (a little stronger in my opinion) but has more probiotics.  As I've heard it said, yogurt is good for cleansing the gut. Kefir, on the other hand, adds to the gut. People working to heal or enhance the function of their digestive system often turn to kefir as part of this process. Even though kefir has been around for thousands of years, it seems that there's still some mystery around it. I mean, it's just not as popular as yogurt, particularly in the US. Bubbles in kefir are a natural part of the fermentation process. To make kefir, you need to add culture to milk. Different from yogurt culture, which is strains of probiotic bacteria only, kefir is a symbiotic culture of probiotic bacteria AND yeast.  Once the culture is added, you let it ferment at room temp. The culture eats up the milk sugar (AKA lactose), creates bubbles (AKA CO2), and grows more of the culture. When you get bubbly kefir, that's a sure sign that it's fermented. It's also a sure sign that it's probiotic. After all, the more CO2, the more eating and duplicating the bacteria and yeast did. After we make it, kefir will continue to ferment. It will happen more rapidly at room temp and more slowly in the fridge. But, it's still happening. More and more bubbles are created over time. And, if that container is air tight, lots of pressure builds up within the container. If you don't open the kefir and it's super fermented, there is the potential for lots of bubbles upon opening. Here's a short video of a kefir explosion: And, here's a little story about the worst kefir explosion I've heard of. Years ago, we used to sell blueberry kefir. With that added sugary fruit in the end, the culture would really take off. A customer sent us a picture of blueberry kefir on her kitchen ceiling!! It really exploded. I wish I could have been there to help her clean it up! Open slowly or burp kefir to stop it from exploding. Not a fan of your kefir exploding? Thankfully, there's an easy solution. Open slowly. Simply crack the lid a little, and let the gas escape before opening all the way. You could even burp your kefir every day or two in the fridge to prevent it from getting too bubbly. The only way to stop kefir from fermenting and creating more bubbles is to freeze it. However, I don't recommend that.  First off, kefir tends to get clumpy when thawed.  Second, there's some probiotic loss when freezing. The longer it's frozen, the more probiotic loss. If you need to freeze kefir for later, I don't recommend freezing it for more than 3 months. You know kefir really went bad by the smell and look. When you make kefir with raw milk, it's slowly turning into kefir cheese. So when I say it goes "bad", it's really just knowing when it's too sour or pungent to palate. It's not necessarily a safety issue. Here are two things to look for: Putrid Smell: OK, kefir smells funky, even good kefir. But, especially if you've been drinking kefir for a while, you should be able to tell when it smells putrid. Like, you absolutely aren't able to consume it.Massive Separation: A little separation in kefir is normal. You will see the whey (a yellowish liquid) separate from the thicker white part. But, if it's all separated, and the white creamy part has turned into a mass of clumps, it's probably not the best to consume anymore. *Side note: I think this is why most kefir comes in a container that's NOT clear. When you make kefir with pasteurized milk, it's a different story. Since there isn't a natural community of microorganisms that are regulating themselves, it has the potential to go bad in a dangerous way. In addition to the signs listed above, here's one more thing to look for: Visible Mold: Especially green, orange, red, or black mold, which is a clear indication that the kefir is bad and should be tossed. All in all, this is really about trusting your gut and being connected to your food. How bubbly has your kefir been? Have you ever had it explode? Do you drink kefir for its yumminess or probiotic benefits? I'd love to hear from you. Comment below to share your thoughts with our community (no account required). Or, contact us to keep it private 😊