Anti-Inflammatory Foods

All About Kefir 
Kefir is a fermented food and probiotic food that is made from kefir grains. Kefir grains
consist of lactic acid bacteria, yeasts, and acetic acid bacteria. Traditional kefir is made
from cow or goat’s milk. The bacterium in the mixture eats and breaks down the lactose
and other sugars present in the milk. 

Dairy kefir contains only small amounts of lactose, as the bacteria breaks this down into
lactic acid during the fermentation process.  Dairy kefir can come in both low-fat and
full-fat versions. 

Non-dairy kefir can also be made from nut, soy, rice, coconut, and seed milk. It can also
be made from water or juice. Non-dairy kefir is lower in fat and cholesterol than dairy

Kefir, does not contain lactose, and generally contains less calories.  Juice kefir,
however, may be higher in sugar than the forms. 

Non-dairy kefir is made from kefir crystals, which contain the cultured bacteria and
yeasts, and sugar. The bacteria feeds on the sugar during the fermentation process
rather than lactose.  

Research has shown that kefir has numerous health benefits. Kefir, along with other
fermented foods, help maintain a healthy gut biome.  As mentioned in the previous
section, it is an anti-inflammatory food. It also has been found to have anti-microbial,
anti-cancer, antioxidant, wound healing, cholesterol lowering, and insulin-modulating
effects. Kefir has benefits for lactose -intolerance, helping these individuals digest and
tolerate lactose. Finally, as a source of both calcium and vitamin K, it has benefits for
bone health.  

Despite the benefits, kefir also has some risks associated with it. In those with a milk
allergy (different than lactose-intolerance) it can trigger an allergic reaction. In nondairy
kefir, those who are allergic to any of the ingredients will also have a reaction. Juice
kefir can cause blood sugar levels to spike and may be dangerous for those with
diabetes. Milk and other types of kefirs may actually benefit diabetes, however.
Individuals with repressed immune systems, autoimmune disorders, or who have
recently had surgery may be at risk for infection from the yeast and bacteria present in
the kefir. In full-fat milk kefir, there is a high concentration of saturated fats and calories,
which may impact weight-loss and have a negative impact on some conditions. During
the fermentation process, alcohol can be spontaneously produced.  Though the quantity
is low, those who are sensitive to alcohol can be affected. Kefir is also known to cause
gastrointestinal discomfort including bloating, nausea, gas, diarrhea, constipation, and
abdominal cramps. 
 
The benefits and risks of kefir depend on the type of kefir and the individual’s health and
dietary choices. For example, if you are diabetic and vegan, soymilk kefir made from
kefir crystals is superior to juice kefir, as this may carry risks.  However, juice kefir may
be a great choice someone with a GI condition that is triggered by dairy. To figure out
which type of kefir is best for you consider your health conditions and dietary
requirements.
If you have any concerns about adding kefir to your doctor, please talk to
your doctor or nutritionist.