Fermented food is having a moment, with everything from kombucha to kimchi and pickled…everything gaining popularity. And one fermented food that’s particularly on everyone’s lips is kefir.
Professor Tim Spector, founder of personalized nutrition brand Zoe, recently shared on Instagram that he’s given up milk and only consumes fermented dairy products like yogurt, cheese, and kefir. While Spector might be slightly biased, given Zoe’s recent launch of a kefir-based gut health shot with M&S, he’s not alone in his love for fermented dairy. Online searches for kefir are at an all-time high, and sales of drinkable yogurt rose by over 15% last year, even as other dairy product sales declined, according to The Grocer. Even the Tate Modern hosted a fermenting workshop earlier this year, cementing kefir’s place as a contemporary classic.
But is kefir just another wellness trend, or is it truly an art form? Let’s break it down.
What is kefir?
“Kefir is a fermented milk drink that has a slightly sour taste, similar to yogurt,” explains colorectal dietitian Sophie Medlin. “It is made by introducing kefir grains, which contain good bacteria, into milk and allowing them to ferment the sugar, known as lactose, in the milk.”
Is kefir good for your gut?
Like other bacteria-containing foods, known as probiotics, kefir’s microbes are thought to colonize our gut, enhancing our gut health. Studies have shown that live kefir bacteria survive in our digestive tracts and reach the gut alive. “That actually makes it unique among fermented foods, as other items like kimchi and kombucha haven’t yet been shown to modulate the gut. We think the protein and fat in kefir can protect the good bacteria as it moves through the acidic environment of the stomach,” adds Medlin.
Improving your gut health with kefir could have a range of benefits. “There are studies showing potential benefits of kefir on constipation, heart health, and bone health,” Medlin explains. She also welcomes kefir’s contribution to the resurgence of dairy. “From a nutrition perspective, it’s great to see dairy, which was demonized for so long, making a comeback through kefir.”
If you’re surprised to see people like Professor Spector, who promotes a plant-heavy diet, embracing dairy, Medlin clarifies: “When we talk about eating more plants, we’re not talking about eating them to the exclusion of animal-based foods. The more animal-based foods we eliminate from our diet, the more heavily we need to lean on supplementation to support our nutrition.”
However, Medlin cautions against incorporating kefir into every aspect of our diet. “There is no need to swap all dairy for kefir, and people shouldn’t feel fearful of non-fermented dairy, which long-term studies show is very good for us. That said, kefir is great in smoothies and overnight oats, so it can be a great addition or exchange for yogurt, but it won’t be so great in tea or coffee.”
Signs of an unhealthy gut include:
* Bloating and/or an upset stomach
* Unintentional weight fluctuations
* Fatigue and issues sleeping
* Autoimmune conditions
* High-sugar diets and sugar cravings
* Skin irritations
The health benefits of kefir are likely a driving force behind its cult status, as interest in wellness continues to grow. But it’s not the sole reason behind the rise of fermenting communities popping up across the country.
Still, Medlin warns against overdoing the bacteria-heavy products. “If you have a very sensitive gut, it’s a good idea to introduce kefir a few dessert spoons at a time to colonize your gut slowly and avoid digestive pain.”
“Otherwise, there are no problems with just starting to experiment to see how you enjoy it. Myself and my partner drink a lot of kefir at home, and we prefer the traditional Turkish brands, but any that you enjoy are fine to try. You should hear a slight fizz when you open it – that’s how you know the bacteria are still alive.”
“If you want to experiment at home, make sure everything is clean and sterile before you introduce the grains, as you don’t want to introduce any potentially harmful bacteria into your kefir.”
