Kefir benefits

Kefir benefits are many, scientifically proven, but the one that attracts me most is its probiotic properties; that means a happy colon, vital for thousands of reasons, not least protection against the neurodegenerative conditions like Alzheimer's and Parkinson's disease. This is where the twisted tau proteins are initiated by nasty E. Coli bacteria.

Unlike probiotic capsules which have only perhaps half a dozen different bacteria, kefir has over 30 different strains.

It's a fermented drink, made usually with milk, though there is a non dairy kind.

As a chiropractor, I like it for its rich source of calcium; and it's a lot easier to make than yoghurt or maas.

You need a plastic sieve.


  1. Get some kefir granules from a friend, or a health food store, and place them in a roughly half litre glass bottle. A fairly wide lid is helpful.
  2. Add roughly two cups of milk. Raw might be better, but regular pasteurised milk from the store works perfectly well.
  3. Place it in a dark, warm place. I use the battery room for our solar generator.
  4. Daily, if you like it not too strong, pour the contents into the plastic sieve over a deep bowl of sorts; I use a 500ml yoghurt container. Allow to drain.
  5. Stir a little, and then return the kefir granules to a clean bottle, add fresh milk and start again.
  6. Drink the culture, or use it in a variety of ways; for a variation I use it in our sourdough bread.


We have made yoghurt for years as a probiotic, but I love the kefir benefits; it's much easier to ferment and has far more, and diverse, healthy bacteria and yeast cultures for the colon.

Good health means having a rich microbiota in the large intestine, so when we we are beset by nasties like E. Coli or Candida they are simply overwhelmed by the huge numbers of friendly bugs in the gut. In scientific jargon, there is 'competitive exclusion of pathogens.'

Yoghurt tends to be limited to the Lactobacillus family, all good, but kefir benefits include over 30 strains of bugs. In particular, it's the inclusion of Bifidobacterium species that makes kefir special.

Top of the list, from which kefir gets its name, is Lactobacillus kefiri.

Kefir benefits

Kefir benefits can be obtained simply from a tablespoon of coconut granules infused with bugs and a cup of milk; you'll need a few glass bottles and a plastic sieve; it's very basic and easy to do.


1. A rich and diverse probiotic

The official definition of a probiotic is: live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.1

You can either pay quite a lot of money for your probiotics in capsules, or you can consume them daily as part of your diet.

Simply put, they create a more favourable gut environment.

2. Lactose tolerance

There is an approved claim that certain Lactobacillus strains produce beta-galactosidase, an enzyme that aides lactose digestion in the gut.




Meaning, that one of the kefir benefits is better digestion of dairy products through better lactose tolerance.

Many of the bantu people are lactose intolerant; milk gives them diarrhoea, so instead they turn it into maas; lactobacillus strains sour the milk and digest the lactose sugar. A simpler alternative is kefir, offering a much wider variety of healthy bacteria and yeasts.

A proven kefir benefit is improvement and regulation of intestinal transit; less diarrhoea or constipation.

3. Treatment and prevention of gastrointestinal diseases

A meta-analysis of 74 studies and 84 trials on over 10,000 patients concludes that claims that probiotics can treat and prevent GI diseases is legitimate.2

Many of these effects are specific to one strain; enjoying, on a daily basis, a broad spectrum of bacteria and yeasts gives one a much greater kefir benefit.

4. Antibacterial

All of us are faced on a daily basis with a barrage of pathogens from the air we breathe to the food and drink we consume, hands we touch, and so on. Any simple potent antibacterial potion that gives us protection is worth consideration.

5. Osteoporotic fracture

Osteoporotic fracture at the chiropractic coalface remains a painful reminder to all in the profession to continually remind women, not only old but the young too, of the disabling nature of collapse of the bones in the spine and hip, in particular.



Reaching the required bone mass by the early twenties is vital, and that means the young must also be informed.

Further, calcium supplementation has been associated with a higher rate of heart disease as the mineral is laid down in the coronary arteries in those who do not exercise, or are on an inflammatory diet, making the great vessels rigid and more likely to rupture. Could you be insulin resistant? There's trouble coming.

A great kefir benefit is that it supplies calcium in a more natural form along with vitamin K without coronary artery deposition. Research shows that this decreases the usual age related decline in bone mass density.3

6. Kefir helps relieve diarrhoea, ulcers and irritable bowel syndrome

By normalising the microbiota in the colon, the probiotics in kefir helps relieve diarrhoea, as for example that produced by lactose intolerance.

In addition protection against Helicobacter pylori, a major cause of stomach ulcers and cancer5,6, has been scientifically shown. Interestingly, populations that enjoy kefir daily, despite having H. pylori present in the stomach, do not get peptic ulcers. 

Furthermore various studies have shown relief from the symptoms of irritable bowel syndrome4, and a 'leaky bowel.'


"Let thy food be thy medicine, and medicine be thy food."

Hippocrates (460 - 370 BC)


Resistant starch

Starch and carbohydrate in general have received bad press in the last few decades as the cause of obesity and diabetes type 2. Absorbed in the very long small intestine in humans they often produce a surge in blood glucose, and ultimately insulin resistance.

However, resistant starch has the capacity to pass through the SI undigested, reaching the colon where it fermented by the microbiota producing not glucose but healthy short chain fatty acids. Obviously one of the great kefir benefits is promoting this healthy breakdown of resistant starches in the colon.

Read more about resistant starch at this link.

Autoimmune diseases

There has been an explosion of a wide spectrum of autoimmune diseases in the last fifty years in the Western civilization. Increasing research is pointing to a condition known as 'leaky gut syndrome' as being one of the major causes.

A single layer of cells, known as the mucosal barrier, lining the gut, protects the body from pathogens and toxins in the bowel from penetrating our tissues and causing disease. Simultaneously the layer must allow the passage of nutrients.

This single layer of epithelial cells is bound together by what are known as 'tight junction' proteins; any weakness here allows pathogens and toxins to penetrate the body.

In a profound paper, reported in Frontiers in Immunology, this process is eloquently described, including how probiotics like kefir will help prevent the autoimmune diseases associated with a leaky bowel.7

Take home

The take home from all this is that we can all enjoy protection from a host of nasty diseases from Lupus to Parkinson's by taking only five minutes every day to ferment milk and enjoy all these kefir benefits.

Or you can a lot of money to a probiotics company that will happily supply you with far fewer of these healthy bugs and help boost their bottom line. One child in the home could be given the responsibility to make sure there is a small jug of kefir on the table each morning at breakfast.

It's a soured milk product and as such an acquired taste; add it to fruit, a sprinkle of cinnamon or half a teaspoon of raw honey. However you manage it, make sure your family has all these kefir benefits; better health isn't rocket science; it's about sticking to the basics.

Remember that the best diet in the world won't help the calcium status of your bones if you are not active; that's what stimulates the bones to take up the mineral from your diet.


  1. Bernard Preston
  2. Meaning of starch
  3. Kefir benefits



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