February 26, 2021


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How To Make Kefir (And What I Do With It)

Every morning, while the kettle heats the water for my coffee and my two-year-old slurps her Cheerios, I feed and strain my kefir grains. The grains—small, squishy clumps that resemble cauliflower florets—bubble away in a large glass jar in a corner of my kitchen, fermenting milk into a tangy, slightly carbonated, and incredibly creamy drink.

My partner’s mother, Silvia, gave me kefir grains when my baby was born. Her family has been brewing their own kefir for years and she recommended it to improve the quality of my breast milk. At the time I was also getting monthly urinary tract infections and going days without a single bowel movement—basically a hormonal mess. Two years later I’ve continued to cultivate my grains and drink kefir daily because of the way it balances my gut flora, which in turn has played a major role in sustaining my overall physical and mental health.

Kefir is powerful because it contains numerous beneficial bacteria like Bifidobacterium lactis that’s strong enough to survive your digestive tract and nourish the gut’s microbiome. These beneficial bacteria aid in digestive regularity and can also ward off the bad bacteria that cause UTIs. According to researchers at Johns Hopkins University’s School of Medicine, a huge portion of our immune system is located in the gut, where probiotics can potentially interact with the immune system in a number of ways, from influencing the creation of antibodies to signaling infection in other parts of the body.

Surprisingly, healing my gut helped me heal emotionally too. In the past decade a lot of research has been done on the connection between the gut and the brain—now referred to as the “gut-brain axis.” In a 2017 study published by the Texas Tech University School of Medicine, researchers linked gut inflammation to anxiety and depression. Healthy volunteers with no previous depressive symptoms were given either probiotics or antidepressants for thirty days—the probiotics group showed reduced levels of cortisol (a stress hormone) and self-reported improved psychological effects to a similar degree as the participants who received Diazepam, a commonly used anti-anxiety medication. On a personal note, by drinking kefir every morning, I’ve experienced less intense ups and downs throughout the day.

Eager to try making your own kefir? Here is everything you need to know to get started:

You’ll Need:

2 glass jars (at least 1 quart each)
1 Plastic, nylon mesh, or stainless-steel strainer
1 Plastic or wooden spoon
2-3 cups fresh dairy milk (Just make sure the milk you choose is not ultra-pasteurized, because then it’s not a viable food source for kefir grains. If you’d like to try alt milk, read more about the process here.)
At least 2 tablespoons of kefir grains. You can order them online, or if you find a kefir stand at a farmers market, some sellers will give you the grains for free.

Step 1: Fermentation

-Place 1 Tbsp kefir grains in a glass jar and fill with 1 cup fresh milk. The ratio of grains to milk should always be 1 tbsp to 1 cup, and can be increased if you’d like to make a bigger batch. Leave about an inch of room at the top to make room for carbonization and grain growth.

-Cover jar with something breathable, like a tightly woven cloth or coffee filter, and secure with a rubber band. The kefir grains don’t need oxygen to survive but there are bacteria strains within milk and kefir grains that thrive in oxygen-rich environments, so airflow is key.

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