Our previous blog post highlighted 5 of the most amazing destinations to visit, included popular European spots like the Italian Dolomites and The French Riviera.
For this blog post, we thought we’d stick around in Europe since we’ve heard of a healthy drink gaining popularity and spreading around the world from Europe and China.
What’s the drink? Kefir. You might have heard of it. If not, don’t worry. We’re covering it in this blog post, revealing its historical origins, possible health benefits and what you can expect from consuming it. It’s all part of our mission to deliver a more positive you in 2025.
How do you pronounce “kefir”?
First things first. Let’s get the pronunciation right. After all, if you’re going to seek it out at your local store, you need to know what you’re asking for. Most Americans seem to pronounce it as “kee-fer”, but the traditional pronunciation is: “kuh-fear”.
The word kefir itself seems to date back to at least the late 1800s, in Russia, Central Europe, and Eastern European countries.
It may come from the Turkish word "keyif", meaning pleasure.
A Brief History Of Kefir
The origins of kefir go back thousands of years. They even found traces of ancient cheese around the Tarim Basin mummies in China when scientists explored the tomb dating back around 3,600 years.
Before refrigeration, fermenting was a useful method for preserving fresh milk. Adding kefir grains helped to ferment milk in goatskin sacks that were squeezed occasionally by passersby to better mix the kefir grains with the milk.
It’s highly likely that kefir originates from the central Eurasian region – especially around the Caucasus Mountains. The Kazakhstan city of Turkestan has long recognized the potential health benefits of kefir and promoted it, and other fermented foods, in the 19th century as being good for those with tuberculosis or other ailments.
It is only in recent years that kefir has genuinely emerged as a commercially available health product.
So, what is kefir?
Kefir, a fermented milk drink made from cow, sheep, or goat milk, is low in lactose and has a yogurt-like consistency. Many people mention the somewhat carbonated, tangy or tart taste and this comes from the fermentation process using kefir grains.
Fermented goat milk doesn’t sound very appealing, does it? However, when you consume it, you should find kefir has a creamy texture thanks to the kefir grains that are made from yeast, grain, and healthy bacteria, which yield a substance that resembles cheese curds.
Yogurt is a common comparison when describing kefir. However, the truth is kefir offers far more as it is packed with more healthy bacteria and protein than the usual pot of yogurt. The generous and satisfying helping of protein means kefir is an ideal choice for an alternative breakfast that does not include as much sugar or carbohydrates as the typical breakfast.
What Does Kefir Actually Do For You?
Because it contains a high amount of natural probiotics like lacto and bifido bacterium, kefir is similar to yogurt, but is considered more advanced. The main difference appears to be the strains of microbes. It is now back in the spotlight due to our renewed interest in gut health.
Dr Megan Rossi, a London-based scientist and practising clinician who goes by The Gut Health Doctor, has said that the health benefits over yogurt include:
“weight management, heart disease, plus a new study from Stanford University showed a high intake of fermented foods was linked with lower markers of inflammation.”
Looking to lessen inflammation and influence biological age? Kefir might be a beneficial option for you or a loved one. Kefir can be good for anyone, but perhaps particularly good for loved ones getting through an illness. If you, for example, have a loved one who benefits from the expert attention from one of EJAI Loves Homecare’s qualified care providers, you can leave kefir for them to give your loved one each day.
Rich in nutrients
Kefir, like many dairy products, are rich in protein, fat, and carbohydrates. They can also deliver vitamins A, B, D and K, as well as minerals, such as calcium.
Rich in bacteria and bioactives
Kefir boasts a higher concentration of beneficial bacteria and yeast compared to yogurt. They produce bioactive compounds that aid our digestion and can lower our cholesterol.
May help avoid bacterial infection
Kefir contains some bacteria which is believed to help avoid infections by hindering harmful strains of salmonella and e coli, for example.
May lower blood pressure
Studies conducted on animals suggest Kefir may help to lower blood pressure. It is believed kefir does this by inhibiting the angiotensin-converting enzyme (ACE). This helps to relax veins and arteries.
Lower the risk of heart disease
Since it may help to manage blood triglycerides and levels of cholesterol, Kefir may impact heart health, including heart disease.
Better digestion
Regular consumption of kefir may boost digestion due to its varied microbial composition which helps to rebalance the gut and improve the digestive tract.
Lactose intolerant?
Kefir may be suitable for those who are lactose intolerant since it contains lactic acid bacteria (LAB) which helps break down lactose.
Anyone with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should see their doctor before having fermented foods.
Can improve bone health
When made from full-fat cow’s milk kefir can be rich in calcium and vitamin K2, which are vital for good bone health. As we age, there is a greater risk of osteoporosis and fractures, and kefir may help with bone density.
Reduce inflammation
Chronic inflammation makes conditions such as irritable bowel disease and rheumatoid arthritis worse. Studies have shown that probiotics can help reduce inflammation.
Improve immune system
Kefir has been shown to improve intestinal immunity in animals. In addition, kefir may help those with allergies and asthma.
How might you have your kefir?
You don’t need to have kefir on its own. You can have it with honey and orange blossom, strawberries, Dr. Megan Rossi suggests 100 to 200 milliliters of kefir each day. However, when you do have your kefir, you should have it on an empty stomach so it has a bigger impact on your gut health. Many people opt to have it before their breakfast.
Here are some ideas for how you might have your kefir.
Breakfast
For a more filling breakfast, try preparing some oats the night before. You can add all the usual elements you use for your overnight oats. Such as rolled oats, cinnamon, chia seeds, and maple syrup.
Smoothies
If you’re used to making smoothies for breakfast, try using kefir instead of milk or water for a probiotic hit. You can mix in your usual frozen or fresh fruit.
Desserts
You can substitute buttermilk for kefir in any recipe. Imagine your pancakes or waffles, but with a probiotic boost!
DISCLAIMER: You should always seek medical advice before taking up a new diet. This blog post is not a substitute for advice from a qualified medical professional.
Connect with EJAI Loves Homecare on social media for more updates. If you are considering an in-home caregiver in Tampa, Florida, contact the team with your queries and they’ll be happy to discuss your loved one’s needs and options.