kefir headers Milk
health kefir milk grains in bowel

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:

  • Nutrient absorption
  • Improving diarrhea from rotavirus and other pathogens
  • Restoring balance of microflora in urogenital tracts
  • Preventing/managing eczema & psoriasis
  • Reducing incidences of yeast infections
  • Promoting anti-tumor and anti-cancer activity in the body
  • Preventing and treating urinary tract infections
  • Reducing colds and flu’s
  • Weight loss
  • Acne & Rosacea
  • Brain function and moods
  • Irritable bowel syndrome (IBS)
  • Dental health
  • Bacterial vaginosis, prevention and recurrences
  • Anti-aging
  • Constipation
spoon milk kefir
milk kefir berries

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?

Improves digestion
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.

Reduces inflammation
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.

Lactobacillus acidophilus
Lactobacillus brevis
Lactobacillus bulgaricus
Lactobacillus casei
Lactobacillus crispatus
Lactobacillus delbrueckii
Lactobacillus fermentum
Lactobacillus fructivorans
Lactobacillus gallinarum
Lactobacillus gasseri
Lactobacillus helveticus
Lactobacillus hilgardii
Lactobacillus kefir
Lactobacillus kefiranofaciens
Lactobacillus kefirgranum
Lactobacillus mesenteroides
Lactobacillus paracasei
Lactobacillus parakefiri
Lactobacillus reuteri
Lactobacillus reuteri
Lactobacillus rhamnosus
Lactobacillus viridescens

Lactococcus lactis
Lactococcus lactis cremoris
Lactococcus lactis biovar

Streptococcus cremoris
Streptococcus durans
Streptococcus faecalis
Streptococcus thermophilus

Acetic acid bacteria
Acetobacter aceti
Acetobacter lovaniensis
Acetobacter syzgii

Brettanomyces anomalus
Candida albicans
Candida friedricchi
Candida lipolytica
Candida holmii
Candida inconspicua
Candida kefir
Candida krusei
Candida lambica
Candida maris
Candida pseudotropicalis
Candida tannotelerans
Candida tenuis
Candida valida
Cryptococcus humicolus
Debaryomyces hansenii
Issatchenkia occidientalis
Kazachstania aerobia
Kluyveromyces lactis
Kluyveromyces marxianus
Kluyveromyces lactis
Lachancea meyersii
Pichia fermentas
Saccharomyces cerevisiae
Saccharomyces delbruecki
Saccharomyces exiguus
Saccharomyces fragilis
Saccharomyces humaticus
Saccharomyces lactis
Saccharomyces lipolytic
Saccharomyces turicensis
Saccharomyces unisporus
Torulopsis holmii
Torulospora delbrueckii
Zygosaccharomyces sp
Yarrownia lipolytica

Other bacteria
Bacillus sp
Bifidobacterium bifidum
Enterococcus durans
Escherichia coli
Micrococcus sp
Leuconostoc mesenteroids
Pediococcus acidilactici
Pediococcus dextrinicus
Pediococcus pentosaceus

How to make Kefir Milk

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.

2nd Fermentation:
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!


Kefir milk flavour X 400
milk kefir grains jar X 400

Your grains will multiply as you make Kefir Milk/Water, when you have more than you need. Share the excess with friends or family.