The Long History of Kefir
An ancient probiotic drink with many benefits
Kefir, a fermented milk drink rich in probiotics, has a long and fascinating history that dates back thousands of years to the Caucasus Mountains, a region straddling Eastern Europe and Western Asia. The origins of kefir are deeply rooted in the traditions of the indigenous people of this area, including the Karachay, Balkars, and Ossetians, who relied heavily on herding and milk products in their diet. The key to kefir production lies in the kefir grains—a symbiotic matrix of bacteria and yeast that ferments milk into the tangy, slightly effervescent beverage. According to local legends, these grains were considered a divine gift from Allah and were closely guarded within families for generations. The method of making kefir was kept secret, with the belief that sharing the grains outside the community would cause them to lose their magical ability to ferment milk.
In traditional Caucasian households, fresh milk from cows, goats, or sheep was poured into leather pouches or goatskin bags that contained kefir grains. These bags were hung near doorways or tied to saddles, allowing the milk to ferment naturally as it was agitated by the movements of people passing by or traveling. The resulting kefir was consumed daily and was believed to be a key factor in the long life and robust health of the people of the Caucasus. Local healers used kefir for its medicinal properties, treating ailments such as digestive disorders, infections, and tuberculosis. For centuries, kefir production remained a closely guarded secret, known only to the people of this mountainous region.
Kefir's journey beyond the Caucasus began in the early 20th century when Russian interest in the drink’s potential health benefits sparked wider curiosity. In particular, the All-Russian Physicians' Society became interested in kefir as a possible treatment for tuberculosis and digestive disorders. They sent a Russian noblewoman, Irina Sakharova, to the Caucasus on a mission to acquire the grains. According to a famous story, after negotiations with the locals, she was eventually given kefir grains as a romantic gesture by a local prince. When she returned to Russia, she brought the grains with her, marking the beginning of kefir’s large-scale production.
By the 1930s, kefir was being commercially produced across Russia, where it quickly gained popularity due to its health benefits. Doctors recommended it for patients recovering from surgery or illness, particularly for digestive issues. Kefir became a staple in Russian hospitals, schools, and homes, and its popularity continued to grow during the Soviet era. The Soviet government promoted kefir for its health benefits, producing it in state-run dairies and making it widely available throughout the USSR. Kefir became so integrated into Soviet life that it was even included in the diets of cosmonauts, as it was believed to provide essential nutrients while being easy to digest.
As kefir’s reputation for promoting health spread, it began to reach other parts of the world. By the mid-20th century, kefir had entered Western Europe, where the growing interest in probiotics and fermented foods helped boost its popularity. In the 1970s, kefir arrived in North America, but it initially remained a niche product, mostly found in health food stores and ethnic markets. Over time, kefir became more popular in the United States and Canada thanks to its association with probiotics and gut health. Today, kefir is widely available in supermarkets and health food stores around the world. It is used as a drink and in various culinary applications such as smoothies, salad dressings, and sauces.
Kefir has become the subject of extensive scientific research. Studies have focused on its probiotic content and potential health benefits, including improved digestion, enhanced immune function, and anti-inflammatory effects. Research suggests that the live bacteria in kefir help balance the gut microbiome, which may contribute to better digestive health and reduced symptoms of conditions like irritable bowel syndrome (IBS). Additionally, some studies indicate that kefir may help regulate immune responses and lower inflammation, making it a promising functional food for overall health and well-being. Moreover, kefir is often recommended for individuals with lactose intolerance, as the fermentation process breaks down lactose, and the bacteria produce enzymes that aid in lactose digestion.
Some of the known benefits of kefir are as follows:
Digestion: Kefir can improve digestion and lactose tolerance.
Blood sugar: Kefir can help lower fasting blood sugar levels and insulin. A 2015 study found that people with diabetes who consumed kefir had lower fasting blood sugar levels than those who drank fermented milk.
Anti-inflammatory: Kefir can act as an anti-inflammatory by inhibiting proinflammatory cytokines.
Antiviral: Kefir can suppress viral activity by modulating the immune system.
Cognitive function: Kefir may improve cognitive function, including memory, visual-spatial abilities, and language functions.
Blood pressure: Kefir can lower both systolic and diastolic blood pressure.
Muscle health: Kefir contains protein, magnesium, and phosphorus, which are all critical for building and repairing muscles (D. Rosa, 2017)
Kefir’s microbial content is attributed to these benefits, all of which have been extensively researched. These microbes make up a substantial amount of the vast microbes in the cultures: “Lactococcus lactis subsp. lactis, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus helveticus, Lactobacillus casei subsp. pseudoplantarum, Lactobacillus kefiri, Lactobacillus kefir, and Lactobacillus brevis.” (Bourie, 2016)
The natives of the Caucasus Mountains used to drink kefir, but it has since evolved into a popular health food with high probiotic content and positive health effects. Once a closely guarded secret, kefir is now celebrated worldwide for its unique fermentation process and its role in supporting gut health, immunity, and overall wellness. Its journey from the ancient herding communities of the Caucasus to modern supermarket shelves reflects kefir’s enduring appeal and significance as a nutritious, versatile, and beneficial part of the human diet.
Kefir is a versatile food that can be easily incorporated into the diet without compromising its live probiotic content. Its health benefits come from its rich probiotic content, so avoiding cooking or heating it above certain temperatures is essential. Kefir can be consumed as a plain drink, blended with fruits and spices, or as a salad dressing. It can also be used as a base for salad dressings, adding a tangy flavor while providing probiotics.
Kefir can replace yogurt or milk in overnight oats by mixing it with oats, chia seeds, fruits, and a little sweetener. This allows the live probiotics to remain intact while enjoying a healthy, probiotic-packed breakfast. Pour kefir over granola or cereal for a breakfast rich in probiotics.
In recipes that require a creamy, tangy base, kefir can be used in cold soups like bisques, vichyssoise, or tzatziki, replacing yogurt or buttermilk with kefir. It can also be used as a base for probiotic-rich dips, such as a kefir-based ranch dip, mashed avocado, and lime for a twist on traditional guacamole.
You can make probiotic ice cream or popsicles by blending kefir with fruits, sweeteners, and spices, and then freezing them in popsicle molds. Kefir can also be used as a base for parfaits, replacing yogurt in layered parfaits with fruits, granola, and seeds.
Strawberry Kefir Ice Cream
You’ll need: 2½ cups of kefir, ⅔ cup of sugar, 1 cup of chopped up strawberries, and a couple teaspoons of vanilla.
Mix all of the ingredients together and put them in a one quart ice cream maker. Machines come with directions. I have a hundred year old hand cranker that needs ice and rock salt. Run the machine or crank continuously until it gets pretty hard to crank. Take the paddle out and put the whole thing in the freezer for an hour before serving. I repurpose those plastic screw top ice cream containers—better portioning and easier to fit in the freezer. If you want creamier ice cream, try adding two eggs beaten until fluffy (a couple minutes) and folding them into the mixture before freezing. Supersize the whole thing by making ice cream sandwiches with your favorite cookies. They’re probably even good for you. (Anderson, 2024)
Kefir can be used in no-bake cheesecakes or raw desserts that do not require baking or cooking. Mixing kefir into the filling for a raw cheesecake will give it a probiotic boost while retaining its live bacteria.
Foods made with kefir that retain probiotics include kefir cheese, kefir butter, fermented sauces, kefir-soaked grains, and cold kefir smoothie bowls. Baking recipes that require baking will destroy most, if not all, of the live probiotics due to high heat. Cooking soups or stews at the end of cooking or just before serving can minimize probiotic loss, but it's better to use kefir in cold soups or as a garnish.
Summary
Kefir has a long history. It can be added to the diet in various ways without compromising its probiotic content. Foods made with kefir that are kept cold or involve no heat processing, such as kefir cheese, cold sauces, and parfaits, will retain the live probiotics, providing health benefits with every bite.
Resources
Anderson, T. (2024, Sept. 8). From Ancient Origins to Your Kitchen: The Fascinating History of Kefir and a Simple Recipe to Make Your Own. https://slvpost.com/from-ancient-origins-to-your-kitchen-the-fascinating-history-of-kefir-and-a-simple-recipe-to-make-your-own/
Bourrie, B. C., Willing, B. P., & Cotter, P. D. (2016). The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir. Frontiers in microbiology, 7, 647. https://doi.org/10.3389/fmicb.2016.00647 https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2016.00647/full
Peluzio, M. D., Dias, M. D., Martinez, J. A., & Milagro, F. I. (2021). Kefir and Intestinal Microbiota Modulation: Implications in Human Health. Frontiers in Nutrition, 8, 638740. https://doi.org/10.3389/fnut.2021.638740. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.638740/full
Rosa, D. D., Dias, M. M. S., Grześkowiak, Ł. M., Reis, S. A., Conceição, L. L., & Peluzio, M. D. C. G. (2017). Milk kefir: nutritional, microbiological and health benefits. Nutrition research reviews, 30(1), 82–96. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/milk-kefir-nutritional-microbiological-and-health-benefits/1393DC2B8E5F08B0BE7BD58F030D387B https://doi.org/10.1017/S0954422416000275
Do you like kefir? Ever used it in a recipe?