Kefir and the Importance of Bacteria

When most people think of bacteria, they think of something to avoid. By the abundance of anti-bacterial products out there, it is safe to say that we work very hard to get rid of bacteria. But like it or not, over many years, humans have developed a symbiotic relationship with some bacteria, and it is essential to our lives. This post will briefly describe the importance of bacteria, and provide one way in which you can vastly increase your consumption of some of the beneficial types of bacteria.

So on to the inevitable question - Why would anyone want to consume bacteria?

Gut Bacteria

Amidst the mass of cells forms our bodies, there exists a variety of tiny bacterial organisms. It may surprise you to learn that there are actually about 10 times more bacteria cells in/on your body than there are “human” cells. This population of bacteria cells consists of somewhere between 500 to 1000 different species of bacteria, each with its own characteristics and each with a different potential effect on its host (that’s us). This collection of bacteria is referred to as the “microbiome”.

These bacteria congregate in different spots on the body according to their characteristics – but the area we are most concerned about is the gut. And as it turns out, what we put into our body can cause dramatic shifts in our gut bacteria population. Remember, these guys are depending on what you eat to stay alive. Some types of foods will encourage certain types of bacteria.

Ever wonder why certain foods give you gas? Ultimately, one of the main causes is bacteria – some type of food that has not been fully digested reaches the intestine, where it becomes food for gas-producing bacteria. Studies have shown that probiotics – which can colonize the gut with good bacteria – can reduce gas-related abdominal bloating and pain.

Earlier this year, a study even showed that consumption of probiotics can affect brain activity.

There is even a new growing medical practice known as fecal bacteriotherapy, or a stool transplant - which is exactly what it sounds like. The fecal matter from a person with healthy intestinal bacteria is transplanted into the intestines of a person with a compromised gut. The studies so far have been very successful at treating some conditions that are very difficult to treat. One study showed a 94% success rate at treating difficult C. Difficile infections, compared to a 31% for the antibiotic treatment. This treatment is also being used to treat colitis, IBS, and chronic constipation, with more testing planned for the future. This is just an example to illustrate how important our microbiome can be to our health.

Much of this type of research is still underway, and I believe that as we move forward, we will understand that gut bacteria play an even larger role than we currently understand. Whether we like the idea or not, we have to coexist with these bacteria, so it is in our best interest to try to keep our microbiome in good shape.

What We Can Do

So what can we do to improve the composition of our gut bacteria?

Well, there are tons of probiotic supplements out there, each claiming a variety of strains and billions of cultures. One bottle of these pills will often cost upward of $50. Additionally, many of them require refrigeration – and we usually can’t be sure of the conditions the bottle has seen before it reaches our hands.

To be fair, many people love these probiotics supplements, and they actually may be quite beneficial. But I prefer to use an older, more cost effective method - Fermentation.

Fermentation

Fermentation is a natural process that humans eventually learned to control. For thousands of years, man has been using fermentation to preserve food without refrigeration. Controlled fermentation encourages the growth of good bacteria. These good bacteria prevent the growth of the bad bacteria that would normally cause the food to spoil. The result is that fermented food can remain healthy to eat for as long as the good bacteria are kept alive, even lasting years at room temperature without being spoiled by bad bacteria. Common fermented foods include Sauerkraut, yogurt, and my personal favorite - milk kefir.

Kefir

Kefir Grains

Kefir is a drink made from fermented milk. Earlier this year, I started brewing my own homemade kefir using a starter culture I purchased online. Note that a single tablespoon-sized starter culture will quickly grow until you have as much as you want. Each tablespoon can convert about 2 cups of milk into kefir in 24 hours of fermentation at room temperature.

Fermentation of the milk will give the bacteria time to consume the lactose – resulting in a milk-based drink that even a lactose intolerant person can drink!

What about store bought kefir? The brand I normally see is Lifeway. So why not save time and just buy it? Well, besides being much more expensive, these products are full of added sugar – just as an example, half a bottle of the Blueberry flavor (16 ounces, shown to the right) contains 40 grams of sugar! That is almost as much sugar as a typical can of soda, and more than many people (including me) would typically consume in an entire day. If you buy kefir, buy plain kefir.

On the other hand, the amount of sugar in homemade kefir will depend on the milk used and the amount of time left to ferment. Since the bacteria consume sugar, the fermented drink will actually contain less sugar than the milk it starts with.

Kefir is an acquired taste. It has a very distinct flavor. Like many fermented foods, it ends up slightly sour and acidic. If you don't like the flavor, you may want to try blending it with fruit. We also like to add protein powder.  If you are going to blend it, it is better to use a stainless steel blade because the acidic kefir can cause leaching from other types of metal. Don't go crazy and start baking with it. We've seen recipes out there for kefir pancakes. But guess what? Baking it is going to kill that good bacteria! If you have extra kefir that you don't know what to do with, then buy all means use it up this way, but don't think baking with it is going to help you gain good gut bacteria.

Making Kefir

If you are interested in making kefir yourself, here is the site I bought mine from. Full directions are included. Or if you know someone else who brews kefir, they will probably be happy to give you some for free (if you live in southern Louisiana we have plenty!).