Water Kefir, pronounced Kuh-FEER, although in America most people will say Kee-fur or Keff-er. Either way you pronounce it is fine. Water kefir is made from grains- not like wheat grains though, they look like crystals that are cultures of bacteria and yeast.
How to make water kefir: Water kefir grains are combined with sugar (the sugar feeds the bacteria) and water. They ferment (sit) for 24-48 hours and magic happens. Almost all of the sugar is consumed by the grains, leaving the water with a slightly fizzy and sweet drink. Some like to flavor water kefir, requiring a second fermentation. This yields a slightly refreshing bubbly drink.
Nutritional benefits of water kefir:
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Gut health- The main nutritional benefits is a source of probiotics, beneficial bacteria. Water kefir may contain up to 56 different strains of probiotics (yeast and bacteria)! Some of the common strains include Lactobacillus, Lactococcus, Leuconostoc and Streptococcus.
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Digestive health- Fermented foods and drinks increases the nutrient availability and absorption. Making it easier to digest and absorb the nutrients.
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Hydration! Some people find drinking plain water boring after a while. Fruit flavored Water kefir can be combined with coconut water to create a tasty homemade electrolyte drink.
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Immune health– Probiotics can improve immune function. Research suggests that water kefir grains have been shown to regulate immune response and decrease inflammation.
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Vitamins and minerals- Contains B vitamins (B1, B6, and B12), folate, magnesium, and vitamin K.
Water Kefir is safe for the whole family! We serve water kefir to all members of our family, including our toddler (in small quantities). It is important to note, this is a source of probiotics, which can have some side effects when taken in large quantities (bloating cramping, constipation). Start with 4oz and work your way up to 16oz per day.
What is the difference between water kefir and kombucha? The main differences are the time it takes to ferment, starter culture-SCOBY vs. grains and the taste.
References:
Bourrie, B. C., Willing, B. P., & Cotter, P. D. (2016). The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir. Frontiers in microbiology, 7, 647. https://doi.org/10.3389/fmicb.2016.00647
de Oliveira Leite, A. M., Miguel, M. A., Peixoto, R. S., Rosado, A. S., Silva, J. T., & Paschoalin, V. M. (2013). Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Brazilian journal of microbiology : [publication of the Brazilian Society for Microbiology], 44(2), 341–349. https://doi.org/10.1590/S1517-83822013000200001
Yan, F., & Polk, D. B. (2011). Probiotics and immune health. Current opinion in gastroenterology, 27(6), 496–501. https://doi.org/10.1097/MOG.0b013e32834baa4d
