What Are Water Kefir Grains?

Water kefir grains are a symbiotic complex of beneficial microorganisms encased in a polysaccharide shell, making them appear like grains of rice that are stuck together. These probiotics consist of every major strain in the human GI tract, and are considered to be the best option for both obtaining a large quantity and diversity of probiotic species. Kefir “grains” ferment sugar water, or juice, producing a probiotic-rich. Unlike milk kefir grains, water kefir grains are translucent and gel-like, and produce a sparkling beverage that is suitable for lactose-intolerant individuals and vegans. However, anyone wanting to reduce dairy, or obtain the probiotic effects of dairy in meals without it, water kefir is a great option. The fermentation process involves converting sugars into beneficial acids, vitamins, and probiotics, resulting in a refreshing, slightly carbonated drink

Water kefir grains offer a range of nutritional benefits, making them a valuable addition to the diet, particularly for those seeking probiotic-rich foods. Compared to other fermented products, water kefir stands out due to its unique composition and health-promoting properties.

Nutritional Composition

Water kefir is rich in:

• Probiotics, including  31 strains of Lactococcus lactis, 4 strains of Lectobacillus kefiranofaciens, 20 strains of Liquorilactobaccilus satsumensis, and countless others.
• Vitamins (such as B12 and niacin), and
• Amino acids, which contribute to its health benefits (Shen et al., 2018).
• It contains various metabolites, including lactic and acetic acids, which enhance its flavor and health properties (Çufaoğlu & Erdinc, 2023).

Health Benefits

• Regular consumption of water kefir can improve gut health, boost the immune system, and modulate gut microbiota (Pablo & Balmori, 2022) (Kim et al., 2018).
• It exhibits antimicrobial properties, inhibiting harmful bacteria and fungi, which is beneficial for digestive health (Shen et al., 2018).
• Unlike dairy-based probiotics, water kefir is suitable for lactose-intolerant individuals and vegans, broadening its accessibility (Çufaoğlu & Erdinc, 2023).
• While traditional kefir is also beneficial, water kefir's lower sugar content and potential for diverse flavor profiles make it an appealing alternative (Pablo & Balmori, 2022).

Summary of Key Health Benefits

• Gut Health: Regular consumption can enhance gut flora balance, improve digestion, and reduce bloating.

• Immune Support: The probiotics in water kefir can enhance immune system function by inhibiting harmful bacteria and promoting beneficial bacteria growth.

• Antimicrobial Properties: Exhibits natural antimicrobial effects against pathogens, contributing to overall digestive health.

Comparison with Other Probiotic Foods

Water kefir stands out from other probiotics due to its:

• Accessibility for lactose-intolerant and vegan individuals.

• Lower Sugar Content compared to some commercial yogurts and kefirs.

• Versatility in flavoring, offering a wide array of taste profiles without adding extra sugars or preservatives.

How to Prepare Water Kefir at Home

Creating your own water kefir is simple and can be a therapeutic experience. Here's a step-by-step guide:

Ingredients Needed

• 1/4 cup of your preferred sugar (white, organic cane juice crystals, turbinado, or brown sugar)
• Water kefir grains
• Cherry Juice Concentrate
• Quart jar with a wide mouth
• Wooden spoon
• Nylon/plastic mesh strainer
• Optional fermenting lid or muslin cloth with a rubber band

Instructions

1. Make Sugar Water Mix:

• Add 1/4 cup of sugar to the quart jar.
• Pour in 1/2 cup of hot water and stir with a wooden spoon to dissolve the sugar.
• Add 3 cups of room temperature or cool water. Ensure the mixture is between 68°-85°F.

2. Add Water Kefir Grains:

• Introduce the kefir grains to the sugar water.

3. Culturing:

• Cover the jar with a fermenting lid or muslin cloth and place it in a warm spot (68°-85°F) for 24-48 hours.

4. Complete the Process:

• Once culturing is complete, strain out the kefir grains using a nylon or plastic mesh strainer. Add cherry juice or concentrate
• You may add juice, like Dark Cherry Juice Concentrate or additional sugar and bottle with an lid that releases pressure, and seal after 2-3 days
• Prepare a new batch of sugar water and repeat the process with the grains.

Tips for Success

• Add minerals using a trace mineral complex or use hard spring water rich in minerals for optimal kefir grain health. 

• Avoid using metal utensils with kefir grains, as metals can harm them. The use of a nylon strainer is essentail to maintaining the health of the kefir grains, whether they are m il or water-based. This is also the theory behind why it is best to eat yogurt and other probiotic foods with a non-metal spoon.  

Flavoring Your Water Kefir

Once your basic water kefir is ready, you can experiment with flavors by adding fruits, herbs, or spices to the fermented drink. Some popular combinations include:

• Lemon and ginger for a zesty kick.

• Cherry Juice Concentrate

• Berries for a sweet and tart infusion.

• Mint and lime for a refreshing twist.

Conclusion

Water kefir grains offer a natural and versatile way to boost probiotic intake, making them a valuable addition to any nutrition plan. For nutritionists, recommending water kefir can provide clients with a delicious and healthful alternative to dairy-based probiotics. Encourage your clients to explore the world of water kefir and experience its benefits firsthand.

For personalized advice on integrating water kefir into your dietary plans, consider signing up for our newsletter or booking a consultation with our team of experts. Together, we can unlock the full potential of this remarkable probiotic beverage.

Further Reading:

Website:

34 Water Kefir Beverage Recipes

Amazon Books:

Fermenting vol. 4: Water Kefir

The Kefir Cookbook: An Ancient Healing Superfood for Modern Life

 

 

 

References

https://www.sciencedirect.com/science/article/abs/pii/S1878450X22001561

Yerlikaya, O., Akan, E., & Kinik, Ö. (2022). The metagenomic composition of water kefir microbiota. International Journal of Gastronomy and Food Science, 30, 100621.