Originating from the Caucasus Mountains, this ancient fermentation is beginning to undergo rigorous scientific analysis. Publications in databases such as PubMed and BMC describe it as a living symbiotic matrix, consisting of a diverse group of 30 to 60 microorganisms interacting with different functions of the organism. Although studies in humans are still limited and varied, the first results suggest a Possible role in gastrointestinal regulation, immune modulation and Restore microbial balance.
Kefir is obtained from white gelatinous grains, which concentrate a community of lactobacilli and yeasts. During the sugar fermentation process, these granules produce compounds such as lactic acid, carbon dioxide, ethanol and other active metabolites that modify the structure of the original liquid, generating a beverage rich in microorganisms.
“It’s a natural symbiosis between yeasts and bacteria that is enhanced in that shared environment“Explains Cesar Casavola, President of the Argentine Society of Nutritional Doctors (SAMENUT).
Its origins go back to traditional practices in the Caucasus, where milk was left to ferment in unwashed vessels made of goatskin. Thus it was discovered that the white layer generates a new acidic drink that has a special flavor and lasts longer. They called it kefir from the Turkish language keyifwhich alludes to a feeling of luxury.
Two main types
Most studies conducted to date are in vitro or in animal models, but they indicate that regular consumption of kefir is associated with improvements in various indicators:
1. Promotes microbial diversity
Bacteria such as Lactobacillus cephyranovacens, L. plantar, L. acidophilus And yeasts such as Wine yeast also Kluiferomyces marxianus They help generate organic acids, enzymes and kefir, which is the main polysaccharide. These elements modify the intestinal environment, lowering the pH, displacing opportunistic bacteria and acting as a prebiotic substrate.
Both types, milk and water, It can increase bacterial diversity. Helpful, especially after treatment with antibiotics or stressful situations.
“It promotes development Lactobacillus and Bifidobacteriawhile suppressing harmful microorganisms, which Helps restore a healthy intestinal environment“Casavola points out.
In addition, a balanced microorganism improves the absorption of nutrients such as calcium and magnesium. ““This enhances the bioavailability of essential vitamins and minerals.”Adds nutritionist Milagros Simpson (MN 12067).
Study in BMC Medicine showed that in critically ill patients, kefir helped reduce intestinal dysbiosis, a common dysfunction in compromised health contexts.
2. Relieves digestive symptoms
Kefir improves digestion by normalizing intestinal transit, and can be helpful in cases of constipation, diarrhea, or irritable bowel syndrome. “Its probiotic ability and to reduce colon pH support these effects.“Casavola says.
It also produces enzymes that break down lactose, facilitating digestion in people with intolerance. The peptides and acids they generate act topically, reducing inflammation: “This strengthens the intestinal barrier, preventing the entry of toxins or pathogens,” explains Simpson.
3. Strengthens defenses
“Its immunomodulatory effects come from bacteria and compounds that are made during fermentation.“Among them are peptides that activate specific immune responses against infections,” says Casavola.
Simpson confirms this A major part of the immune system is located in the intestinesSo keeping it balanced leads to a better overall response.
How to prepare it
Kefir can be made at home Place the granules in a bowl with milk (animal or vegetable) or water and sugar. Fermentation continues between 24 and 48 hours at room temperature. Then it is filtered, the granules are reused and stored in the refrigerator. Casavola recommends:
Regarding the quantity with 100 to 200 ml daily It is enough to have proven benefits. “The most important thing is consistency, and that the kefir be of good quality and accompanied by a balanced diet,” Simpson concludes.