**Let’s talk about culturing dairy & making milk kefir which can help manage blood sugar, lower your cholesterol levels while boosting & supporting overall digestive health**

Culturing Dairy 101: Milk Kefir

This post may contain links but they are not affiliate links. I am not in any sort of affiliate program at this time. They are links to things I actually use.

Let’s talk about culturing dairy & making milk kefir which can help manage blood sugar, lower your cholesterol levels while boosting & supporting overall digestive health

Kefir can be made with cow, sheep or goat milk, non-dairy milk, juice & water. Just know that not all kefirs are created equally & this post is going to be focusing on dairy milk kefir.

Milk kefir is one of my absolute favorite ways to get in my prebiotics & probiotics to really support my digestive health by helping to strengthen my gut microbiome

What is your gut microbiome?

I don’t know about you but over the last 5 years or so I’ve noticed these words but had no idea what they meant. Maybe I missed that day in school but this was a foreign concept to me.

I thought that all bacteria was bad & made you sick but I’ve learned that just is not true. Pathogenic bacteria can definitely cause problems but can be addressed by the introduction of beneficial bacteria.

Your microbiome is made up of over a thousand species of bacteria, viruses, fungi & parasites which actually work together to help keep harmful pathogens in check & it encompasses the entire gastrointestinal tract.

*Image of Gastrointestinal Tract courtesy of Canva.com*

Every single person has a microbiome that is unique to them & it is something we originally inherit in two ways as all babies are born with a sterile gut

From the natural birth process essentially picking up all your mothers bacteria & whatnot along the way in the birth canal. This is usually the first introduction to populating the biome. Babies born via cesarean section unfortunately don’t get this first dose of healthy bacteria but that’s OK it is not the only chance to start populating the gut. Making sure the baby arrives safely is of the utmost importance.
Through chest feeding.

Our next doses of beneficial bacteria comes from diet & what we are exposed to in our environment which will either harm & diminish your gut microbiota or it will support it.

When I first heard this next piece of information it took me by surprise. Your gut should actually resemble the composition of dirt rather than of some sterile environment. Think for a moment, if you plant a garden in soil that is depleted or polluted vs soil that is full of nutrients what happens?

What is the purpose of the gut microbiome?

The bacteria in your microbiome help break down some complex carbohydrates & dietary fibers that you can’t break down on your own. So this means we need these bacteria’s to function optionally

They also provide certain enzymes we require to synthesize certain vitamins such as B1, B9, B12 & Vitamin K. Not being able to digest these micronutrients can have some big negative impacts on your overall health

This affects not only your digestion but your immune system, which the gut contains 80% of your body's immune cells, the nervous system through the gut-brain axis & the endocrine system as the gut secretes hormones that regulate your metabolism

Signs your microbiome might be imbalance or in a state of dysbiosis

Abdominal pain
Bloating
Constipation
Diarrhea
Gas
Poor digestion

What conditions can be directly related to gut dysbiosis?

Infections
SIBO → small intestinal bacterial overgrowth
Inflammatory bowel disease → Crohn’s & colitis
Atherosclerosis → the clogging or hardening of arteries or blood vessels caused by accumulation of fatty deposits, usually cholesterol

What conditions can be indirectly related to gut dysbiosis?

Allergies
Anxiety
Asthma
Autism Spectrum Disorder *see note below
Chronic fatigue syndrome
Certain cancers such as colon, liver & pancreatic
Diabetes
Depression
Fatty liver disease
Irritable bowel syndrome
Multiple sclerosis
Neurodegenerative diseases
Obesity
Rheumatoid arthritis

* Note: I’d like to address the relation to ASD in my honest & humble opinion. As an autistic person I like to research things and there is a link between ASD & the gut, which would explain why so many of us have similar gut issues. However in my opinion this is what came first, the chicken or the egg situation. There is a lot of dangerous outdated information floating around about the cause & while they don’t actually know the cause for sure however they have discovered there is a large genetic & hereditary component.

There is a lot to learn about the gut microbiome & this was but an introduction so let’s talk now about the star of this post milk kefir.

Culturing Dairy 101: Milk Kefir

What is milk kefir?

It is a fermented milk drink that is similar to yogurt & is make from kefir grains that consist of various prebiotic & probiotic strains

These grains are similar to a SCOBY (Symbiotic Culture Of Bacteria & Yeast) found in kombucha

*Image of milk kefir grains courtesy of Canva.com*

The hardest part of this entire process is sourcing out your grains as you can’t grow your own from scratch. However once you have your grains you won’t need to buy them again as they do grow & multiply with each use.

To source your grains there are a few options available to you

If you know someone who cultures kefir ask them for any extra grains
Check out Facebook marketplace, this is actually where I originally got mine from
There are a few online retailers you can purchase from such as kefirkitchen.com helping you find grains in Canada, USA & UK
Or you can check our your local Weston A Price chapter to see if they can hook you up with some grains

What are prebiotics & probiotics?

Prebiotics → type of fiber in food that, although not digested, stimulate & promote the activity of beneficial intestinal bacteria.

Probiotics → healthy bacterium that support normal gastrointestinal flora. Kefir contains approximately 12 active strains

Probiotics need prebiotics to actually feed off of to remain working at their maximum potential within the digestive system. The bacteria in your gut ferments the prebiotic fibers into short-chain fatty acids which play a crucial role in regulating your immunity.

It's these short-chain fatty acids that can actually help modulate inflammation within the system & certain types of inflammatory reactions. Chronic inflammation can lead to autoimmune disease & may play a role in other diseases as well

What are the benefits of drinking milk kefir?

Blood sugar control which could be beneficial for people with diabetes & obesity as it may modulate any diabetes related markers
It may lowers cholesterol levels as the probiotics in the kefir may actually play a role in how much cholesterol the body absorbs from the food you eat as well as how the body produces, processes & uses cholesterol

According to the American heart association Cholesterol which is a fat-like substance is something that the body needs to function but only at certain levels. Too much cholesterol in the body can contribute to higher risks of cardiovascular disease
There are two types LDL which is the one we consider bad and HDL which is the one we consider good
Kefir plays a role in reducing LDL cholesterol levels

Supports & promotes digestive health by maintaining a good balance of species in our gut microbiome.
Supports immunity as it can fight against certain harmful bacteria & infection
Considered to be a superfood as it contains vitamins & minerals your body requires such as B vitamins, vitamin A, C, D, K, magnesium, calcium, phosphorus & potassium
If you are lactose intolerant you may be able to drink kefir because the microorganisms in kefir convert lactose into lactic acid

*Image of cultured milk kefir courtesy of Canva.com*

Recipe:

1 tbsp kefir grains per 2 cups of milk

Equipment:

Stove or hot plate
Heavy bottomed pot
Non metal bowl
Plastic strainer
Non metal spoon
Whisk
Measuring spoon
Mason jar
Paper towel
Thermometer

Instructions:

Put desired amount of milk in a heavy bottomed pot on the stove
Gently bring the temperature up to 180F whisking periodically to ensure even heating
Once you’ve reached 180F place the pot in a sink of cold water to bring the temperature down to 110F whisking periodically to ensure even cooling
Place cooled milk into a glass jar, add the appropriate amount of grains, stir & cover with paper towel
Set in a warm dark spot for approximately 24 hours or until the kefir is consistently thickened throughout the jar & smells slightly fermented
Using a non-metal bowl & strainer strain the kefir from the grains
Place the grains in a storage container & cover with fresh milk, this storage milk doesn’t need to be heated up or make a new batch & repeat the process

Notes:

You can skip the sink of cold water but it does take some time for the milk to cool 70 degrees.
Fermented milk smells like a mixture of sour cream & yogurt. It should not smell sour or rotten.
If you are using raw milk you don’t need to heat up the milk first
Never use ultra pasteurized milk, that won’t work for culturing
Kefir likes fresh milk so if you are taking a break from culturing kefir, strain the grains & change the milk every few days. You can leave it on the counter or place it in the fridge for a longer break
Extra grains can be eaten if desired
You can store grains in the freezer
Never rinse your grains with water, this can damage the grains
If you notice any discoloration or mold discard immediately
If your kefir grains are not multiplying or they are in one big clump, with clean hands gently break the clumps apart.

How to freeze milk kefir grains

Rinse milk kefir grains with milk in a strainer
Lay on a flat layer on a cookie sheet covered with parchment paper
Dry at room temperature in a place they won’t be disturbed or contaminated
Place the grains in a plastic ziplock bag & cover with powdered milk
Seal the bag & store in the freezer for up to 1 year
To use allow to defrost in the refrigerator for a few hours
Rinse the powdered milk with fresh milk & culture as usual. In my personal experience sometimes this first culturing after freezing doesn’t turn out quite right, if this happens strain, rinse the grains & culture again

How do you use milk kefir?

It can be substituted for milk, buttermilk or yogurt in any recipe
Smoothies by adding frozen fruit, a splash of date paste or honey & egg yolks (these are optional but do make the smoothie nutrient dense
Cooking & baking
Kefir cheese by straining out the whey
In a sourdough starter
In soap
Make kefir cultured cream which is what I use to make a nutrient dense ice cream, that recipe will be coming to you shortly

Comment down below & let me know how you plan on using your milk kefir.

Be sure to come back next week & learn how to make an emulsified magnesium lotion.

Until next time, may you find Peace wherever you are!