Milk Kefir is good source of probiotics, which are good bacteria that live on the lining of the intestines and are responsible for important tasks such as immune support, crowding out bad bacteria, and improving digestion and gut health, as well as many more things crucial to good health.
Main Vitamins % RDI
Phosphorus 43 %
Calcium 40 %
Potassium 16.5 %
Sodium 7.4 %
Vitamin C 6 %
Main Minerals % RDI
Vitamin B12 50 %
Vitamin B2 39 %
Vitamin D 17 %
Vitamin A 10 %
Vitamin C 6 %
Calories and Macronutrients
Calorie/Macronutrient Amount (kcal/grams)
Calories 58 kcal
Carbohydrate 7.1 g
Fat 1.0 g
Protein 5.0 g
Some things probiotics help with:
Kefir grains are a type of SCOBY.
SCOBY stands for Symbiotic Colony of Bacteria and Yeast, it’s this colony that forms the kefir grains. It’s very difficult to produce new grains, most grains are acquired from an established colony. Kefir grains are available to buy online and in health food stores and can be reused indefinitely. Kefir grains are very robust and will thrive under ideal conditions and survive under adverse conditions. Kefir grains can only be damaged by extreme heat above +85 degrees temperature. Temperatures between 65 – 85 degrees are ideal for Kefir grains.
4 main health benefits of kefir?
Some people find that kefir improves their digestion, potentially due to its probiotic content. Probiotics may help restore balance in the gut, thereby improving digestion. Those with a diagnosed condition such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should consult with a GP or dietician before introducing fermented foods because, in some cases, they can make symptoms worse.
May support weight loss
Obesity has been linked to an imbalance in gut bacteria. However, which strain of bacteria has an effect is less clear. Some evidence suggests that the lactobacillus species, or LAB group, like those found in kefir are associated with changes in weight.
Promotes bone health
Traditional kefir made from cow’s milk is a good source of calcium and vitamin K, nutrients that are both important for bone health. As we get older, our bones become weaker, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. Kefir, along with other dairy products, is a useful source of dietary calcium.
Inflammation is involved in a number of diseases such as IBD or rheumatoid arthritis. The anti-inflammatory and immunomodulatory effects of probiotics have been reported in some studies, although this is an emerging area of research. It does appear that the LAB bacteria are anti-inflammatory but whether that translates directly to kefir is still unknown.
Microbial compositions found in kefir and kefir grains of different origins.
Lactococcus lactis cremoris
Lactococcus lactis biovar
Acetic acid bacteria
How to make 1 litre milk Kefir:
1. Place a Litre of milk in a glass jar (room temp)
2. Put 40 grams of milk kefir grains into the milk
3. Place porous cloth or kitchen roll over top of jar and secure with elastic.
5. Leave at room temperature for 24/48 hours depending on the temp of your home (not in direct sunlight)
That’s it not hard, not complicated; just easy. When your fermenting time is up your kefir milk is ready for drinking, using a plastic sieve (not metal) place over a jug/jar and pour everything in the grains remain in the sieve and milk ends up in the jug! Now it’s ready to drink.
A second fermentation can be performed for the additional bacterial content, reduced lactose content, or simply for the improvement in flavor. Fermenting the kefir a second time, no matter the additions mellows the kefir and takes away some of the sharp acidic flavor milk kefir is known for.
1. Put finished kefir in a glass bowl or jar
2. Add your desired flavouring
3. Leave at room temperature for 1-6 hours. (a longer time period might cause the whey to separate a little. If this happens, just give the contents a stir)
4. When complete place in fridge to cool before drinking.
5. You can leave the fruit, spices or tea bags in the kefir to enhance flavour!
Your grains will multiply as you make Kefir Milk/Water, when you have more than you need. Share the excess with friends or family.