Kefir Health Benefits: Products With This Healthy Ingredient | HuffPost

This HuffPost Canada page is maintained as part of an online archive.

7 Ways To Add More Kefir To Your Life

The Huffington Post Canada

|

If you've spent any time this summer dealing with stomach pain, you might have looked into what probiotics can do for you — and more than likely, you probably came across the wonders of kefir.

Kefir, a cultured milk product with health benefits that include everything from three times more probiotics than yogurt to calcium to protein, is becoming increasingly popular and easy to find in your neighbourhood grocery store.

The cottage-cheese looking stuff can be added to smoothies or yogurt (for even more probiotic benefits) or just taken plain, though the slight fizziness it often contains (thanks to its fermentation process) might be tough to take in at first.

We've gathered together a variety of products that contain kefir to make it easy to add to your daily diet. Check out the recommended amounts and let us know if you have some new ways to include it in your day.

Where To Buy Kefir

Lifeway Kefir(01 of19)

What is it: A yogurt-like drink in a variety of flavours (including "plain") with 12 kinds of probioticsThe "additional" ingredients: Partly skimmed milk, skim milk powder, cane sugar (in flavoured beverages), natural flavour and colour (in flavoured beverages)How much of it should you have?: Serving size is listed as 175 mL (3/4 cup)Any particular time?: Unspecified in order to balance the digestive system, but they do suggest using the bottle within 14 days for "optimal freshness"Where to find it: It is currently rolling out across Canada, and can be found at places like Safeway, Loblaws and Shoppers Drug Mart

Liberté Organic Kefir(02 of19)

What is it: A probiotic drink (plain or flavoured)The "additional" ingredients: Partly skimmed organic milk, yeastHow much of it should you have?: Serving size is listed as 125 mL (1/2 cup). Liberté suggests starting with small amounts and progressively increasing.Any particular time?: Whenever you'd normally eat yogurt or a smoothie, to aid digestionWhere to find it: At grocery and specialty stores across Canada

Tula's CocoKefir(03 of19)

What is it: Coconut water combined with probiotics like kefirThe "additional" ingredients: Stevia, flavourings (depending on the water)How much of it should you have?: Start with just a teaspoon, then work up to either a quarter-cup or half a cup daily (over the course of a week or so). The amount depends on whether you're drinking for maintenance or to correct an imbalanceAny particular time?: Right before bed to kill pathogenic yeasts, says the company, or before or during a meal to aid with digestionWhere to find it: Online — they ship to Canada, but as they warn on Facebook, there's a risk customs could open the package

Nancy's Cultured Dairy And Soy(04 of19)

What is it: Lowfat milk combined with probiotics like kefirThe "additional" ingredients: Inulin, agave (depending on whether or not drink is flavoured)How much of it should you have?: The serving size on the container is 240 mL (approximately one cup)Any particular time?: Nancy's recommends you add the milk either on its own or in a smoothie, to stimulate the immune system, provide healthy flora and improve digestionWhere to find it: Various locations in western Canada, including Whole Foods and Capers

KefiActive Kombucha(05 of19)

What is it: Fermented black tea of kefir combined with kombucha for a "revitalizing tonic"The "additional" ingredients: Camellia sinensis leavesHow much of it should you have?: 20 mL per day (four teaspoons), mixed with water, juice or salad dressingAny particular time?: Unspecified, but it's meant to regulate digestion, detoxify, maintain a healthy intestinal tract and stimulate the body's natural immunity, according to the companyWhere to find it: Online, Noah's Natural Foods, Nature's Fare Markets

Happy Days Goat Milk Kefir(06 of19)

What is it: Fermented goat milk infused with kefir and other probiotics (also available in cow milk)The "additional" ingredients: UnavailableHow much of it should you have?: Serving size is 250 mL (one cup)Any particular time?: Unspecified, but according to the company, goat milk is particularly beneficial, thanks to its prebiotics and gastrointestinal assistanceWhere to find it: Wide variety of locations across western Canada

DIY(07 of19)

What is it: Making your own kefir, as explained by Freestyle Farm, with kefir grainsThe "additional" ingredients: MilkHow much of it should you have?: Not specifiedAny particular time?: Generally in the morning (with smoothies, yogurt, etc.)Where to find it: You can buy them online at Cultures For Health, Upaya Naturals and other natural food spots, or get them from a friend

Probiotics(08 of19)

Yogurt is a source of probiotics, the live organisms (including healthy bacteria's) that are naturally found in our digestive tracts. These organisms help stem the growth of harmful bacteria and boost our immune systems. But kefir is an even better source of these helpful little guys — three times the source of yogurt, it's thought. This is because kefir is made by fermenting milk with 10 to 20 different types of bacteria and yeasts, where yogurt is usually just fermented with a handful of types; this leads to a higher probiotic count in the final product. (credit:Wikipedia Commons )

Calcium(09 of19)

Each 175 gram serving of kefir provides about 20 per cent of the daily RDA for calcium, which is important for the health of your bones and teeth. You can replace a regular dairy serving with kefir to get the calcium you need along with the drink's probiotic benefits. (credit:Shutterstock)

Smoothies(10 of19)

If you aren't sure how to get kefir in your diet — or have to get accustomed to the taste — smoothies are a great way to incorporate this healthy drink into your day. Just use kefir the same way you would milk, soy milk, or other liquids in your favourite smoothie recipe. (credit:Shutterstock)

You Can Make Your Own(11 of19)

If you can't find kefir where you are, or if you're in the mood for a DIY, you can make your own at home. The process is fairly simple: get kefir grains or starter powder, and allow it to culture in milk. The process takes 12 to 48 hours. DIY kefir can then be flavoured, such as with blended fruit or vanilla extract.The book True Brews has recipes for making your own kefir, as well as other fermented drinks. (credit:Shutterstock)

Tryptophan(12 of19)

Know that sleepy, relaxed feeling you get after a big turkey dinner? That's thanks to tryptophan, an amino acid. The same amino acid is found in kefir, which means it actually can have a relaxing effect. Maybe that's where that "good feeling" name originated? (credit:Shutterstock)

Digestion(13 of19)

The research on kefir is still limited, but a study published in the Journal of the American Dietetic Association in 2003 found that kefir improve lactose digestion over milk, with reduced or no symptoms of lactose intolerance. There is some more general research on probiotics showing that they can prevent or treat some digestive problems. (credit:Shutterstock)

Protein(14 of19)

Kefir is a great way to get extra protein in your diet without extra calories. A single serving of plain, non-fat kefir has less than 100 calories, but provides 10.5 grams of protein, which can help you feel fuller without extra fat. Just watch that you're not buying kefir with added sugars, which will up the calorie content. (credit:Shutterstock)

B Vitamins(15 of19)

Kefir is a source of several B vitamins, which are essential for our good health and functioning. It has B12, which is important for your blood and nervous system, and B1, (otherwise is known as thiamine) which is important for helping you withstand stress. Kefir also contains biotin, which is a B vitamin that helps your body use other B vitamins. (credit:Shutterstock)

Kefiran(16 of19)

Kefiran is a polysaccharide produced by kefir grains, and it might have helpful health benefits. Some research has connected kefiran to reduced cholesterol and blood pressure in lab rats. (credit:Shutterstock)

Sugars(17 of19)

Many kefir drinks have added flavours like vanilla or fruit, but watch out for added sugars that add unnecessary calories. If you want to add some flavour to your kefir, to make it more palatable or just because you enjoy it, either look for store brands without added sugars or artificial flavourings or buy plain kefir and add your own flavourings at home. (credit:Shutterstock)

The Other Kefir(18 of19)

There are actually two types of kefir: milk kefir and water kefir. Milk kefir is made from dairy (or non-dairy milks like coconut milk) and water kefir is made from, as the name implies, water. Water kefir is a great alternative for people with dairy sensitivities, and its lighter formula can be used for different recipes: for example, the Ontario company Kind Organics makes a mojito-flavoured water kefir that tastes just like a virgin version of the drink. (credit:Wikipedia )

Phosphorus(19 of19)

Phosphorus is the second most abundant mineral is our bodies, and it's also found in kefir in significant quantities. This is good news because phosphorus is needed to help our bodies use carbohydrates and proteins for cell growth and energy. Drink up! (credit:WikiMedia:)

Lifeway Kefir

What is it: A yogurt-like drink in a variety of flavours (including "plain") with 12 kinds of probiotics

The "additional" ingredients: Partly skimmed milk, skim milk powder, cane sugar (in flavoured beverages), natural flavour and colour (in flavoured beverages)

How much of it should you have?: Serving size is listed as 175 mL (3/4 cup)

Any particular time?: Unspecified in order to balance the digestive system, but they do suggest using the bottle within 14 days for "optimal freshness"

Where to find it: It is currently rolling out across Canada, and can be found at places like Safeway, Loblaws and Shoppers Drug Mart

Liberté Organic Kefir

What is it: A probiotic drink (plain or flavoured)

The "additional" ingredients: Partly skimmed organic milk, yeast

How much of it should you have?: Serving size is listed as 125 mL (1/2 cup). Liberté suggests starting with small amounts and progressively increasing.

Any particular time?: Whenever you'd normally eat yogurt or a smoothie, to aid digestion

Where to find it: At grocery and specialty stores across Canada

Tula's CocoKefir

What is it: Coconut water combined with probiotics like kefir

The "additional" ingredients: Stevia, flavourings (depending on the water)

How much of it should you have?: Start with just a teaspoon, then work up to either a quarter-cup or half a cup daily (over the course of a week or so). The amount depends on whether you're drinking for maintenance or to correct an imbalance

Any particular time?: Right before bed to kill pathogenic yeasts, says the company, or before or during a meal to aid with digestion

Where to find it: Online — they ship to Canada, but as they warn on Facebook, there's a risk customs could open the package

Nancy's Cultured Dairy And Soy

What is it: Lowfat milk combined with probiotics like kefir

The "additional" ingredients: Inulin, agave (depending on whether or not drink is flavoured)

How much of it should you have?: The serving size on the container is 240 mL (approximately one cup)

Any particular time?: Nancy's recommends you add the milk either on its own or in a smoothie, to stimulate the immune system, provide healthy flora and improve digestion

Where to find it: Various locations in western Canada, including Whole Foods and Capers

KefiActive Kombucha

What is it: Fermented black tea of kefir combined with kombucha for a "revitalizing tonic"

The "additional" ingredients: Camellia sinensis leaves

How much of it should you have?: 20 mL per day (four teaspoons), mixed with water, juice or salad dressing

Any particular time?: Unspecified, but it's meant to regulate digestion, detoxify, maintain a healthy intestinal tract and stimulate the body's natural immunity, according to the company

Where to find it: Online, Noah's Natural Foods, Nature's Fare Markets

Happy Days Goat Milk Kefir

What is it: Fermented goat milk infused with kefir and other probiotics (also available in cow milk)

The "additional" ingredients: Unavailable

How much of it should you have?: Serving size is 250 mL (one cup)

Any particular time?: Unspecified, but according to the company, goat milk is particularly beneficial, thanks to its prebiotics and gastrointestinal assistance

Where to find it: Wide variety of locations across western Canada

DIY

What is it: Making your own kefir, as explained by Freestyle Farm, with kefir grains

The "additional" ingredients: Milk

How much of it should you have?: Not specified

Any particular time?: Generally in the morning (with smoothies, yogurt, etc.)

Where to find it: You can buy them online at Cultures For Health, Upaya Naturals and other natural food spots, or get them from a friend

Related

drinking kefir eating kefir health benefits of kefir kefir Kefir Benefits

Suggest a correction

-- This HuffPost Canada page is maintained as part of an online archive. If you have questions or concerns, please check our FAQ or contact support@huffpost.com.

From Our Partner