Kefir. A fermented drink recipe that has many benefits for gut health

Bloating, heartburn, transit disturbances… What if we could create our own medicine, the health drink? This is the case with kefir. This natural drink is made from kefir grains, so “a mass of microorganisms that allow sugar water or dairy products to ferment,” explains nutritionist Muriel Blascher. This fermentation is right for our health. The resulting good bacteria contribute to a good balance of intestinal flora. “Fermented drink improves digestion, relieves inflammation and promotes bowel movement,” says the specialist. And by providing vitamins, minerals and antioxidants, the benefits of fermentation on the body are also more general.

How to make kefir yourself?

Before you start making it at home, you should know that there are two types of kefir: one made from fruit, which makes it a frothy and vinegary drink, and one made from milk, which is similar to a tangy drinking yogurt. “The first one can be made from any fruit (mango, peach, pineapple, etc.) and is naturally richer in sugar and B and C vitamins,” explains the nutritionist. Milk kefir can be obtained from cow’s, sheep’s, goat’s milk or even a plant-based version and contains more protein and trace elements such as calcium.

First, you should purchase kefir grains from an organic store, regardless of the drink version you want to create. For fruit kefir, it is preferable to pour 700 ml of mineral water into a glass container. Then we add three tablespoons of whole sugar (or brown sugar or molasses or blond). Be careful never to use honey, its antibiotic properties will create a harmful interaction during the fermentation process. Then we add organic dried figs, two slices of lemon and the fruit of our choice. Add three tablespoons of kefir grains to this preparation and cover the top of the jar with a cloth or compress held in place by an elastic band. It is important to get some air through or the container will explode during fermentation. Finally, the jar is left at room temperature for 24 to 48 hours. When the figs rise to the surface, it is a signal that fermentation has taken place and that the drink is ready for consumption. It remains to filter with a strainer and throw in the lemon and fig. This fruit kefir can be stored in the refrigerator for about a week, notes Muriel Blascher.

Fruit kefir is naturally higher in sugar and B and C vitamins

Muriel Blascher, Dietitian, Nutritionist

What about? milk kefir, pour one liter of the selected milk into a glass bottle, then add two tablespoons of kefir grains. The container is then covered with a cloth held in place with an elastic band and left at room temperature for 24-48 hours. Fermentation has occurred when fine bubbles appear on the surface. At the end, filter the drink with a sieve. Then milk kefir can be stored in the refrigerator for 24-48 hours.

Good to know. kefir grains can be reused. Just collect them with a colander or sieve, rinse and put them in a half-open saucepan with water and a little sugar, says Muriel Blascher. “And in order for the grains to be preserved properly, this water should be changed every two weeks and kept in the refrigerator,” adds the specialist.

How to use kefir?

After preparing the drink, the nutritionist advises not to exceed the daily dose of one cup, at the risk of suffering from abdominal pain or even diarrhea. According to him, the first positive effects of kefir, such as reducing bloating or digestive pain, can be felt after a week of use.

Ultimately, you should tailor your drink to your sensitivities. Thus, those who are intolerant to lactose and casein, the protein found in cow’s milk, will benefit from fruit or vegetable milk kefir. Diabetics should be especially careful with fruit kefir, which is naturally very sweet.