kéfir

Kéfir is a fermented dairy beverage produced by fermenting milk with kefir grains, a symbiotic culture of bacteria and yeasts embedded in a polysaccharide matrix. The drink is traditionally associated with the Caucasus region and has been widely consumed across Eastern Europe and the Middle East for centuries.

Kefir grains are added to milk and left at room temperature for about 12 to 48 hours. The microorganisms convert lactose into lactic acid, carbon dioxide, and small amounts of alcohol. The resulting beverage is tangy, mildly effervescent, and typically contains a low alcohol level when fermentation is short.

There are dairy and non-dairy forms. Dairy kefir uses cow, goat, or sheep milk. Water kefir uses sugar solutions, fruit, or coconut water and dairy-free grains. Grains can be reused and fed with fresh milk or sugar solution, growing gradually with regular use.

Nutritionally, kéfir provides protein, calcium, B vitamins, and various probiotic bacteria. Probiotic effects are suggested by some studies, including improved digestion and lactose tolerance in some individuals, but controlled clinical evidence is limited. It is not a substitute for medical treatment.

Kéfir should be refrigerated after fermentation and consumed within several days. Grains are rinsed and reused; they require fresh milk or sugar solution to maintain activity. Proper cleanliness reduces contamination risk.