Kefir (Indian Mushroom): Types, Health Benefits, and Preparation

What are Kefir Grains (Indian Mushroom)?

Kefir grains, also known as the Indian mushroom, are living microorganisms that are not man-made, with a dense and opaque structure. They first appeared in the Caucasus Mountains.
When added to milk, these living organisms ferment casein protein and convert lactose into lactic acid, giving kefir its distinctive properties. The grains consist of bacterial colonies and yeasts that coexist in symbiosis.

What is Kefir Milk?

Kefir milk, also known by names such as Talai, Miodo Kikia, Balgaros, is a fermented drink rich in probiotics (beneficial bacteria and yeasts), vitamins, and high-quality proteins.
It resembles yogurt but is lighter in texture and more fluid, with a slightly tangy and foamy taste, even when made from low-fat milk. It is prepared by fermenting kefir grains in milk or fruit juices.

Types of Kefir

There are two main types of kefir:

1. Milk Kefir:

   • The grains are white and creamy.

   • Prepared using milk (cow, goat, or plant-based like coconut or soy).

   • Rich in calcium, protein, and essential nutrients.

2. Water Kefir (Fruit Kefir):

   • The grains are slightly yellowish.

   • Prepared using water, sugar, and dried fruits such as figs.

   • Dairy-free, making it suitable for people with lactose intolerance or those avoiding dairy.

   • A refreshing and light drink, ideal for hot weather to maintain hydration.

Note: It is preferable not to use tap water containing chlorine, as it may harm the beneficial bacteria. Avoid mixing water kefir with ginger as it may taste like foamy beer.

Health Benefits of Kefir

• Improves digestion and alleviates constipation.

• Supports bone health and prevents osteoporosis due to its calcium content.

• Helps prevent stomach inflammation.

• May aid in treating certain skin issues such as eczema and acne.

• A rich source of proteins, calcium, magnesium, phosphorus, vitamin B2, vitamin B12, small amounts of vitamin D, and bioactive organic acids and peptides.

• Regulates blood pressure and helps improve pancreatic function, controlling insulin secretion.

• Supports respiratory health.

• Helps reduce stress and depression, and boosts energy and vitality.

• Rich in probiotics such as Lactobacillus, which help regulate immunity and inhibit the growth of harmful bacteria and parasites.

Difference Between Kefir and Yogurt

• Fermentation Method:

  • Yogurt is made using specific bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus.

  • Kefir contains a wider variety of bacteria and yeasts such as Leuconostoc, Lactobacillus, Streptococcus, Acetobacter, and yeasts like Saccharomyces.

• Health Effect:

  • Yogurt restores the balance of beneficial bacteria in the gut, but its effect is short-term.

  • Kefir colonizes the gut for a longer period, providing extended health benefits.

• Texture and Taste:

  • Yogurt is thicker and can be flavored.

  • Kefir is more fluid and slightly tangy.

• Uses: Both are used in cheese production, desserts, baked goods, and dipping sauces.

How to Prepare Milk Kefir

Ingredients:

• Milk (cow, goat, coconut, soy, or rice).

• Kefir grains.

• Glass or ceramic jar.

• Clean cloth or cheesecloth.

• Strainer.

Method:

1. Add a spoonful of kefir grains for each cup of milk.

2. Cover the jar with a cloth.

3. Leave at room temperature for 12–48 hours.

4. Strain the grains and reuse them with a fresh batch of milk.

5. Store kefir milk in the refrigerator and consume within one week.

How to Prepare Water Kefir (Fruit Kefir)

Ingredients:

• 1 liter of mineral water.

• 3 tablespoons of organic sugar.

• 2 tablespoons of kefir grains.

• 1 dried fig.

• Half a lemon juice.

Method:

1. Place all ingredients together in a glass jar.

2. Cover partially (not airtight) and leave at room temperature away from sunlight for 24–48 hours.

3. Strain the drink and store it in a bottle in the refrigerator for up to 3 days.

4. Figs can be replaced with any fresh or dried fruit.

Health Precautions When Consuming Kefir

• May cause bloating, nausea, or cramps initially, but these are temporary symptoms.

• Not recommended for pregnant or breastfeeding women due to insufficient safety studies.

• Not suitable for individuals with milk allergies.

• May not be suitable for cancer patients undergoing chemotherapy or people with weakened immunity.

• May interact with certain medications (e.g., immunosuppressants and Disulfiram). Consult a doctor before use.

Safe Dosage

• Healthy adults: 100–200 ml of kefir milk per day.

• Caution is advised as kefir is calorie-dense.

Where to Buy Kefir Grains

Kefir grains are available in most health food stores at affordable prices.

Frequently Asked Questions (FAQ) About Kefir (Indian Mushroom)

What is Kefir or Indian Mushroom?

Kefir is a fermented drink prepared from kefir grains containing beneficial bacteria and yeasts. It can be made with milk or water with fruits.

Is Kefir the Same as Yogurt?

No, kefir differs from yogurt in the types of bacteria used and the fermentation process. Kefir contains more varieties of bacteria and yeasts, and it is more fluid and slightly tangy than yogurt.

What Are the Health Benefits of Kefir?

Some of the main benefits of kefir include:

• Improving digestion and relieving constipation.

• Strengthening immunity.

• Supporting bone health.

• Regulating blood pressure.

• Enhancing skin health.

• Reducing stress and fatigue.

Can People with Lactose Intolerance Drink Kefir?

Yes, most people with lactose intolerance can consume kefir without issues, as the beneficial bacteria convert lactose into lactic acid.

What is the Difference Between Milk Kefir and Water Kefir?

• Milk Kefir: Prepared with milk and rich in protein and calcium.

• Water Kefir: Made with water, sugar, and fruit; dairy-free and suitable for vegans or those avoiding dairy.

How is Kefir Prepared at Home?

• Add one spoon of kefir grains per cup of milk or water-sugar solution.

• Cover the jar with a cloth.

• Leave it to ferment at room temperature for 12–48 hours.

• Strain the grains and reuse them with fresh milk or water solution.

Are There Any Risks or Precautions When Using Kefir?

Kefir may initially cause bloating or mild digestive discomfort. It is not recommended for pregnant or breastfeeding women, individuals with weakened immunity, or cancer patients undergoing chemotherapy. It may interact with certain medications, so consult a doctor before consuming.

Where Can Kefir Grains Be Purchased?

Kefir grains are available in most health food stores, usually at affordable prices.