Five benefits of kefir – the ‘world’s healthiest drink’ – from easing Alzheimer’s to skin glow & how to make it for free

IF you’re looking for an easy way to give your health a boost, there’s a new viral health drink that is hitting supermarket shelves.

Touted as a gut health fix, with positive links to Alzheimer’s, glowing skin and more energy, it’s no wonder this ancient drink is becoming more popular.

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Kefir is a fermented milk drink that’s packed full of probiotics which help promote the good bacteria in your gut.

It's touted as one of the world's healthiest drinks because it is a probiotic, contains calcium, vitamins B12 and K, and has a wealth of potential health benefits.

The global kefir market is valued at $2.03billion in 2023. But by 2030 this figure is set to reach a huge .

You may have seen adverts for Biotiful - the market’s leading brand.

It started in Natasha Bowes' kitchen and is now sold in every major supermarket, with six million customers in the UK snapping it up.

And at the end of last year, Activia brought out a kefir range. It had been selling yoghurts and drinks for gut health for decades - but clearly didn’t want to miss the boat on the new kid on the block.

Kefir’s origins date back to ancient times. It comes from the Turkish word meaning ‘keif’ - translating to ‘good feeling’ - and as well as the Middle East, it is widely consumed in Eastern Europe (Russia, Ukraine, Poland) and Scandinavia.

Kefir is made by adding milk to kefir grains - which are soft and look a little like grated cauliflower.

The bacteria and yeast in the kefir grains ferment to make a probiotic drink. It tastes tangy and sometimes slightly fizzy. It is thinner than yoghurt, but thicker than milk. 

“Kefir is similar to yoghurt in that both contain beneficial bacteria, however, kefir typically has a more diverse mix of these microbes, which means bigger health benefits,” says , BANT Registered Nutritionist.

Research published in the journal has revealed that kefir grains can contain of bacteria and yeasts, which makes it more probiotic-diverse than yoghurt. 

Unsure whether to add kefir to your weekly shopping list? These benefits might just twist your arm.

1. Boosts memory 

IN the UK, there are currently estimated to be 982,000 people living with dementia. This figure is set to rise to 1.4million in 2040, according to Alzheimer’s Society. 

But kefir is a surprising potential treatment. 

Research - done on animals and humans - published in the journal found that kefir could help treat Alzheimer’s disease, the most common type of dementia. 

It’s supposedly thanks to kefir’s anti-inflammatory and antioxidant properties, which are said to offer brain-protecting benefits.

In the study, 13 patients with Alzheimer’s disease were given kefir supplementation for 90 days.

Studies have suggested that regularly consuming kefir seems to increase the levels of beneficial bacteria in the gut

Claire HitchenBANT Registered Nutritionist

They showed a 28 per cent improvement in Mini-Mental State Examination (MMSE) scores, approximately 66 per cent improvement in immediate memory tests and around 62 per cent improvement in late memory tests.

Claire says: “The study is really small and this is really early research but it is promising! 

“We know that neurological conditions have a big link to poor gut health.

“By drinking kefir every day and improving your gut health, it makes sense that you can protect and potentially improve existing brain health conditions.”

2. Better digestion

AT its core, the benefits of kefir are in its probiotic properties.

Probiotics found in kefir can help to support a happy gut, and gut health has a domino effect on several other parts of health.

“Initial studies have suggested that regularly consuming kefir seems to increase the levels of beneficial bacteria in the gut (such as Lactobacillus and Bifidobacterium), while reducing potentially harmful bacteria strains, such as Proteobacteria and Enterobacteriaceae,” explains Claire. 

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For the gut itself, it may smooth digestion, make numbers twos more regular and ease bloating.

A four-week study, in which patients drank 500ml of kefir every day, found that kefir could help relieve constipation. 

In the study, published in the , participants saw an increase in stool frequency and improved stool consistency.

3. Energy boost

AS well as all the beneficial bacteria, kefir milk has around 9g of protein per 250ml. Protein helps the body with repair processes, muscles, bones, energy and much more.

A 250ml serving of kefir milk also contains a third of your recommended daily calcium intake.

Calcium is essential for strong bones and teeth and it supports muscle contractions.

On top of this, kefir contains vitamin D and various B vitamins, which help turn the food we eat into energy. 

4. Support your immune system

THE benefits of looking after your gut with kefir goes beyond just the gut itself.

It could also stop you from picking up bugs and illnesses. as many of your immune cells live in the gut.

Claire explains: “Every benefit that kefir has, goes back to the gut. 

“Nourishing the gut microbiota with fermented foods like kefir, as well as plenty of fibre-rich plant foods, is in turn linked to supporting your immune response.

“This is known as the ‘gut-immune axis’, a term that describes the close two-way communication between the gut microbiota and the immune system.”

5. Skin glow

WANT to upgrade your skincare routine? Turn to kefir. 

Research published in the journal has even found that certain probiotics have anti-photoageing and anti-wrinkle effects.

Plus they can help to beat dry, flaky skin - making kefir a drink of choice for people with eczema, for example.

Kefir has around 30 per cent lower lactose content compared to regular unfermented milk, so it’s considered to be better tolerated

Claire

Claire says: “Studies so far are highlighting a powerful link between the gut microbiome and skin disorders. 

“This relationship is known as the ‘gut-skin axis’ and research suggests that an imbalance in the gut microbiome can have an inflammatory effect on skin.

“In theory, if kefir can modulate the gut microbiome, this in turn could benefit skin health and potentially lead to new ways to support skin issues.”

The problems with kefir...

WHILST kefir is brimming with benefits, it might not be suited to everyone.

“Going from zero to consuming lots of kefir, or other fermented foods, can lead to some digestive symptoms, such as bloating, gas or diarrhoea," Claire says.

“However this usually eases off after a few days."

Start slow and steady then gradually increase your portion sizes over a period of a few weeks to give your gut time to adapt.

“Kefir has around 30 per cent lower lactose content compared to regular unfermented milk, so it’s considered to be better tolerated for people who struggle with lactose versus normal milk,” adds Claire.

Kefir, and other fermented foods, are also high in histamine, which Claire says can trigger hives in people who have a histamine intolerance.

“Reactions are usually only temporary, but if you find it triggers skin symptoms, it may be best to avoid kefir and other fermented foods,” she says.

Anyone with a milk allergy should also avoid dairy kefir. 

Tried & tested

1. Biotiful Kefir Drink

BIOTIFUL is the biggest kefir brand in the UK and whilst the plain flavour is delicious, I’m a huge fan of their other flavours including peach, which tastes great mixed with oats or fruit. 

If you’re new to kefir, drinking a flavoured variety might make it easier to get used to the acquired taste.

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Claire says: “Biotiful Kefir boasts billions of live cultures, however it doesn’t state exactly how many billions of bacteria it provides. 

“This may be simply due to the natural fluctuation of live bacteria counts in different batches, and they don’t want to guarantee a certain level that might not be accurate. 

“Or it may be that the brand has chosen not to disclose the specific number, or they do not know the specific number.”

2. Bio&Me Kefir Drink

I LOVE the taste of this drink and it’s probably the creamiest one I’ve tried.

It also doesn’t have that tangy, fizzy taste that a lot of kefirs have.

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Claire says: “Bio&Me Kefir Drink packs in 100billion live cultures, which is the highest level of bacteria compared to other kefir brands.

“It also contains 18 different live culture strains - including strains from the most studied species for their health benefits, Lactobacillus and Bifidobacterium.”

If you want some extra flavour, this also comes in vanilla. 

3. Sainsbury’s Plain Kefir Drink

SAINSBURY'S have shown that you don’t need to spend a fortune to reap the benefits of kefir. 

This supermarket version is creamy and smooth, costing far less than some of its competitors.

Plus, according to the label, it packs in "over five billion" live cultures and 14 different bacteria strains, which Claire says is a strong number.

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She says: “The Sainsbury’s kefir doesn’t contain artificial flavourings or sweeteners, which is great. 

“This product also has added inulin, a type of prebiotic fibre that feeds beneficial gut bacteria.

“This addition could bring some health benefits, however, it may have also been added to thicken the texture and make it more enjoyable, as well as improving shelf life.”

I make my own milk kefir - how you can too

Assistant Head of Health Vanessa Chalmers explains how you can make milk kefir at home

Kefir can be made at home completely free (either using water, or milk - which you probably already have in the fridge!).

It’s easy to look after, but initially might seem quite scary to look after a ‘live’ food product.

Plus, the tangyness of kefir can make you worry that you are drinking ‘off’ milk - you’re not, but it takes a bit of getting used to.

So how do you make it?

Add around one teaspoon of kefir grains to about 500ml of milk. Organic and unprocessed milk is best, but I just use regular semi-skimmed milk.

Use a mason jar (I use a large cliptop jar) or screw top. Either is fine.

Fermentation happens in around 24 hours if you leave the jar on the side at room temperature.

I tend to put mine in the fridge, where it ferments much slower - roughly three days or longer for a stronger kefir. But if kefir grains are too hot or too cold it might weaken their properties.

Once fermented, the kefir can look a bit scary. It is thick, blubbery - even curdled looking. It looks like something you would throw away.

But don’t! Now, get a small sieve and funnel and pour the kefir through. The sieve will catch the grains while the milk filters through, smooth.

Now it is ready to drink. I always blend mine in a smoothie with fruit because the taste is strong.

Do not rinse the grains. Pop them back into the jar with fresh milk to start the process again.

I used to be scared that you can’t touch kefir with metal (metal spoon, for example). But apparently, that is a myth.

Kefir grains are actually very hard to kill. I’ve kept mine alive for two months now, making plenty of kefir.

The kefir grains grow in size and quantity, and you’ll need to split them or give them away.

Where do you get kefir gains? You can get them from someone you already know is making kefir or buy them online.

I got mine when I did a course in kefir at , in Walthamstow, London, where I was given a rundown of how to make kefir milk and other fermented foods like cheese. 

The course showed me how easy kefir making is and made me a lot more confident doing it at home! So check your local area for a workshop.