What Is Kefir?
Plus, a discussion of its health benefits.
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You may have seen bottled kefir milks in the dairy section of your grocery store, or perhaps you’re already familiar with the probiotic-rich drink. But what exactly is kefir? For more info, we consulted Toby Amidor, MS, RD, CDN award winning nutrition expert and ambassador with the National Dairy Council.
What Is Kefir?
Kefir is a tangy, yogurt-like fermented drink that's made from dairy milk or water and kefir grains, a type of yogurt starter with a gelatinous texture and white to yellow color. Kefir is traditionally made from cow’s milk but it can also be made with goat, sheep or buffalo milk.
“Kefir originated in the Caucasus Mountains thousands of years ago,” Amidor says. “It is derived from the Turkish word kief, which translates to good feeling.”
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How Is Kefir Made?
Kefir is made by fermenting dairy milk through either lactic acid fermentation or alcoholic fermentation.
Amidor explains that lactic acid fermentation is the fermentation of sugar through milk sugar (aka lactose) and that alcoholic fermentation is the fermentation of yeast through kefir grains. During fermentation, a starter culture of bacteria, yeast and/or molds convert nutrients like starch or sugar into an alcohol or acid.
What Does Kefir Taste Like?
Kefir tastes slightly tart and tangy. Kefir has a pourable consistency, like a smoothie.
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Kefir Benefits
“Kefir is made through milk fermentation and contains a variety of live and active cultures, which are microorganisms linked to gut health benefits,” Amidor says. “If the kefir provides probiotics, then health benefits include supporting immune function and digestive health, producing vitamins and aiding in nutrient absorption, keeping harmful bacteria in check and aiding in lactose digestion.”
Amidor says it’s important to note that fermented foods may or may not contain live cultures as it depends on whether they survive the fermentation process, and that not all fermented foods are considered probiotics. “Only probiotic foods have enough live organisms to deliver a proven health benefit when used in adequate amounts,” she says.
“Fermented foods that have live and active cultures after the fermentation process can improve food safety and lengthen shelf life and they can enhance taste, texture, digestibility and possible improvement of nutritional quality,” Amidor says. “Live, active cultures that provide health benefits are known as probiotics. Kefir made with dairy can provide probiotic strains like L. Bulgaricus and S. Thermophilus but check the ingredient list to make sure.”
Kefir Milk Pronunciation
Kefir is pronounced kuh-feer.
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Kefir vs Yogurt: What’s the Difference?
Consistency and flavor: Kefir and yogurt are both fermented dairy-based products, but they differ in consistency and flavor. Kefir has a thinner, pourable consistency, while yogurt has a thicker consistency. Kefir tends to taste tarter and tangier than yogurt, though it depends on the type of milk used.
Live active cultures: Kefir and yogurt are similar in that they both contain live, active cultures, though the amounts of probiotics can vary from product to product. “Both dairy-based kefir and yogurt are fermented foods and tend to provide live, active cultures that may act as probiotics (meaning, they provide known health benefits),” Amidor says. “Read the ingredient list to find if the kefir or yogurt provides them.”
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