Kefir: A Excellent Probiotic Supplement to Help Support Your Immune System
Kefir is fermented milk which has probiotics added to and also contains bioactive compounds that can help support digestion, reduce inflammation and fight infections and help create a healthy gut microbiome. These beneficial bacteria can fight the harmful bacteria and viruses more effectively in the gut microbiome which helps improve the immune system.
Kefir Improves Immunity
Kefir’s added probiotics can help improve the balance of good bacteria-bad bacteria in the gut. These probiotics in kefir boost the immune cells, like T-cells, to defend against infections because they contain anti-viral and anti-bacterial properties. Added kefir can help to strengthen the immune system by lowering inflammation helping to prevent or managing health issues related increased inflammation.
Kefir Improves the Production of Healthy Short-Chain Fatty Acids
Kefir helps with the production of a short-chain fatty acid called butyrate. Butyrate helps to strengthen the gut lining thus reducing the risk of conditions like leaky gut and autoimmune diseases. Kefir helps with the production of an immune strengthening antibody, IgA, which helps to detect and destroy pathogens.
Kefir versus Probiotic Supplements
Kefir’s live, active cultures help to colonize the gut more effectively than using a regular probiotic supplement because the Kefir live active bacteria have a natural protective coating so they can survive the stomach acid easier. Combining both types of probiotics might be indicated depending on the specific therapeutic needs.
How Much Kefir Should You Drink
If you are just starting to add a fermented food like Kefir, you can start with 3 – 4 ounces per day graduating increasing to 6-8 ounces per day for a gut and immune system support. If you are trying to strength the gut post-antibiotic recovery you can increase the kefir amount to 16 ounces with 4-ounce per serving 4 times a day for a short period. Small servings more effective than one large serving.
Who Can Benefit Most from Kefir?
Beside leaky gut, kefir can also help aid digestion with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), those who have developed diarrhea from taking antibiotics.
Things to Consider When Using Kefir
It’s best to use plain, unsweetened kefir or make your own kefir for the more healthy approach. Kefir has a thick creamy consistency with a little sour but you can add cinnamon or blend it in a blender. You can make Kefir cheese, Kefir Smoothie Popsicles, Kefir Smoothies…the resource for recipes. https://thecraftychefs.com/kefir-recipes/
You can also make your own Kefir. A recipe is below!
https://www.littlehomeinthemaking.com/how-to-make-milk-kefir-at-home/
Lifeway Kefir Cultured Low Fat Milk with added Vitamin A & D. 1 cup = 110 calories.
Live & Active Probiotic Cultures: B. breve, B. lactis, B. longum, L. acidophilus, L. casei, L. cremoris, L. lactis, L. plantarum, L. reuteri, L. rhamnosus, S. diacetylactis, S. florentinus.
Kefir Chia Pudding
This Kefir Chia Pudding is high in fiber and packed with probiotics which can be eaten as a snack or for breakfast.
Nutritional Information Per Serving: 375 calories, 16 grams protein, 16 grams of fat, 43 grams of CHO, 17 grams dietary fiber, 364 mg sodium.
Preparation Time: 5 minutes
Serves: 1
Ingredients
¾ cup kefir milk
1 tablespoon maple syrup
½ teaspoon vanilla extract
½ cup chia seeds
Instructions
Add the kefir milk to a pint size jar or small bowl. Add the maple syrup and the vanilla extract. Stir well. Add the chia seeds. Mix well until all the chia seeds are coated. Scrape down the sides to make sure the chia seeds get submerged in the liquid. Place an airtight lid to cover your jar. If using a bowl, cover tightly with plastic wrap. Place the Kefir Chia Pudding in the fridge and allow to chill for a least 4 hours or overnight.
Notes:
- You can keep the pudding in the refrigerator for 3 no longer than 5 days.
- You can double, triple or quadruple the recipe and store in half pint jars for a “grab and go’ snack.
- You can add fruit but if you add it to the recipe and refrigerate your fruit will be soggy.
- You can substitute culture coconut milk kefir in place of milk kefir if you need to eat dairy-free.
www.littlehomeinthemaking.com/kefir-chia-pudding
Image from: https://nuush.co.uk/recipes/chia-and-kefir-summer-pudding/
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & worked as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use. Barbara has over 60 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren.
Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader. (www.momsforamerica.us).
