Kefir Contraindications: Everything You Need To Know
Fermented beverages are on the rise among health and diet conscious people. However, it is not common to hear about the contraindications of kefir, for example. Despite its many benefits, these also exist.
And although serious problems related to its intake are rare, on some occasions its consumption is not indicated or side effects may appear. We invite you to learn more about this drink in the following article.
What is kefir?
Kefir is a fermented food whose consumption originated in the Caucasus and today has spread around the world. It is prepared from kefir granules, a mixture of bacteria and yeasts that ferment the liquid in which they are immersed.
The best known type is cow’s milk. However, other varieties are currently on the market made from water, vegetable drinks or goat or sheep milk.
Its main strength at a nutritional level is the contribution of microorganisms with a probiotic action. In addition, if it has been prepared with cow’s or goat’s milk, it has all the nutrients that yogurt can have: protein, calcium, phosphorus, zinc, vitamin A or B12.
Most of the people consume it to improve some aspects such as digestion, constipation and immune activity. It is considered a healthy food. But in some cases, kefir can present contraindications, since not everyone tolerates it in a positive way.
Some benefits of kefir
The main positive effects that kefir has on the body are due to the presence of microorganisms known as probiotics . Lactobacillus, Lactococcus or Streptococcus bacteria and some yeasts ( Saccharomyces, Kluyveromyces, and Candida ) are usually present . They are found in greater amounts than in yogurt.
Although in some cases the evidence is not entirely conclusive, for the moment science has linked the regular consumption of kefir with the following benefits that we will discuss.
Effects on the microbiota
The organisms that inhabit the intestine are the main beneficiaries of kefir intake. Positive microorganisms are provided and they collaborate in the feeding of those that already reside in the colon.
The growth of beneficial bacteria, such as Lactobacillus and Bifidobacterium , occurs in parallel with a decrease in harmful species. It has been observed that the severity of Giardia and Salmonella poisonings is reduced .
As indicated in an article published in the journal Medicine, some problems and diseases of the digestive tract can be improved. It is positive to accompany the treatment of diarrhea and to improve symptoms when there is Helicobacter pylori infection or irritable bowel syndrome.
Antifungal and antibacterial capacity
This type of fermented drink has been tested against a wide spectrum of pathogens, finding an antimicrobial action similar to some of the most commonly used antibiotics.
Effects on the immune system
During the fermentation process, a series of bioactive compounds appear with different activities in the body. One of them is the activation of the immune action that, for the moment, has been observed in animal models.
Cholesterol and cardiovascular disease
Health problems related to the heart and circulatory system are known to be one of the leading causes of death in the Western world. High blood cholesterol is one of the risk factors.
In this case, the diet can be of great help and the fermentation process of products such as kefir as well. With the action of microorganisms, it seems that the amount of cholesterol found naturally in milk decreases.
Another observed action is a lower absorption of cholesterol that is ingested with food. In tests with mice, a decrease in total cholesterol, LDL or bad cholesterol and triglycerides in blood plasma has been shown.
Kefir contraindications
Probiotic foods are regarded as reliable products. However, the authors of the aforementioned article in the journal Medicine also point out the possible appearance of drawbacks and some conditions in which the use is not considered safe. We discuss them below.
1. Appearance of discomfort
Its intake can present side effects in some people, especially those with a more sensitive digestive system. Those that appear more frequently are the following:
- Bloating and flatulence.
- Sickness.
- Constipation.
In many cases they tend to disappear with time and with continued consumption. The fermentation can also be introduced spacedly or in small quantities. If the situation does not improve, it is preferable to withdraw it.
2. Contraindications of kefir in diseases with immunodeficiency
It is also advisable to be cautious when taking them if you suffer from these types of health problems, such as lupus, rheumatoid arthritis or AIDS. It is also not suitable when drugs are administered to decrease the action of the immune system.
3. Recurrent yeast or fungal infections
Another of the contraindications of kefir is for those who suffer from yeast infections, such as candidiasis. Although the microorganisms in fermented beverages have been shown to help fight pathogens, this is not the case for everyone.
Recipe for preparing water kefir at home
Fermenting food is a process that can also be done at home, since it is not necessary to make an economic investment to try it. With some common kitchen utensils it is enough.
You need to get a few kefir granules first. As a general rule, these are not sold, but are passed between users. A good option is to ask in the nearby herbalists or to search in internet forums.
In order to start experimenting, we share below the step-by-step preparation of water kefir.
Ingredients needed to prepare water kefir
- 1 liter of filtered or bottled water.
- 40 grams of sugar.
- 4 tablespoons of granules.
- 20 grams of raisins.
Step by Step
- First, warm a little water (the equivalent of a cup). Add the sugar and mix until it dissolves.
- Add the rest of the water at room temperature and place it in a bottle or glass jug. Put the kefir granules and raisins. Instead of these, it is also possible to add other dried fruits, such as dates or dried figs.
- Cover with a cloth and leave to ferment for 48 hours. This time can vary depending on whether you like it more or less strong. Ideally, place it in a warm area with a temperature between 20 and 30 ºC.
- After the fermentation time, strain the preparation and keep in the fridge. The drink thus prepared is ready to consume and the kefir granules can be easily separated for reuse.
For more variants of the recipe, you can experiment with different flavors. The possibilities are endless and are adapted to everyone’s taste: drops of vanilla extract, fresh mint leaves, 3 or 4 slices of fruit or a little infusion of ginger.
The benefits outweigh the contraindications of kefir
In general, water or milk kefir is a safe food and it is advisable to include it in the daily diet. Although due to the possible negative effects it is convenient to introduce it little by little and test tolerance first.
However, excessive consumption does not produce more health benefits either. In this case, it can be combined with other fermented foods and dairy products, such as cheese or yogurt.
Most of the kefires that can be found in the market are prepared with milk, either cow or goat. However, for allergy sufferers there are also other versions made from vegetable drinks or water.
Due to the action of bacteria in fermented products, lactose is converted into lactic acid, so the final amounts are lower than in milk. Therefore, they can be better accepted by people with intolerance to this sugar.
