He kefir, known as “white gold”is a fermented drink originating from the Caucasus with more than 60 strains of bacteria and yeasts. Recent studies highlight its ability to balance the intestinal flora, improve digestion and strengthen the body’s defenses.
Research published in databases such as PubMed y BioMedCentral (BMC) They describe it as a complex matrix of living microorganisms that can contribute to restoring the microbial balancerelieve digestive symptoms and modulate certain immune responses. Preliminary trials, although still limited and heterogeneous, suggest considerable potential in the field of intestinal health.
It is made from white, gelatinous-looking granules that contain a symbiotic community of lactic bacteria and yeasts. By fermenting sugars, these granules generate lactic acid, ethanol, carbon dioxide and bioactive compounds that transform the composition of the original liquid, resulting in a drink with a high concentration of live microorganisms.
Scientific studies suggest that kefir has considerable potential in the area of intestinal health. (Photo: Shutterstock).«The concept is a ‘community of bacteria and yeasts’ that live in symbiosis; that is, they take advantage of a life together,» explains Dr. César Casavola, president of the Argentine Society of Nutritionist Doctors (SAMENUT). His name, of Turkish origin, means “feeling good.”a testimony of the effects attributed to it since ancient times.
What benefits does kefir have for intestinal flora and general health?
There are two main varieties of the ferment. He milk kefirwith an acidic and foamy flavor, similar to yogurt, which, according to Casavola, “provides proteins, B vitamins, vitamin K2, calcium, phosphorus and other essential minerals.”
The other variant is water kefir, fermented with sugar, fruits and specific cultures. This version has “lower protein and calorie content, but retains probiotics and bioactive metabolites,” says the expert.
Different investigations—mainly in vitro and in animals—have associated Regular consumption of kefir with a variety of positive indicators ranging from better digestion and lactose tolerance to an antibacterial, hypocholesterolemic effect, control of plasma glycemia, and antioxidant and anti-inflammatory activity.
Kefir is known for its ability to influence the digestive, immune and metabolic systems. (Photo: Shutterstock).Among the main documented benefits are: its ability to balance the intestinal microbiota. These compounds modify, reduce pH, inhibit opportunistic bacteria and act as prebiotics, promoting the stability and diversity of the microbiota.
“This is because it increases the abundance of beneficial genera such as Lactobacillus and Bifidobacterium, while inhibiting the growth of pathogenic bacteria, reestablishing a healthy balance in the intestine,” says Casavola.
Besides, Kefir helps regulate intestinal transit and is associated with improvements in conditions such as diarrhea, constipation or irritable bowel syndrome, thanks to its probiotic effect combined with the regulation of colon pH. The fermentation process also generates enzymes that break down lactose, facilitating its digestion, making it more accessible to people with intolerance.
Unique properties of kefir
Kefir has immunomodulatory properties which are due to the direct action of its microbiota or, indirectly, to the bioactive compounds produced during fermentation, such as the peptides generated. These peptides are capable of promoting the immune response against infections and intracellular pathogens.
Another of the great benefits is related to the absorption of key nutrients. By optimizing the intestinal environment and strengthening the intestinal barrier, it helps the body to better use vitamins and minerals from food, such as calcium and magnesium.
A study published in BMC Medicine concluded that this fermented food has the ability to reduce intestinal dysbiosis (microbial imbalance, associated with multiple health problems).
Aspects to take into account for consumption
- Recommended dosage: To obtain beneficial effects on flora and general health, a daily dose of 100 to 200 milliliters is considered sufficient.
- Constancy: The key to maximizing the effects on the digestive and immune system lies in continuous and sustained intake.
- Hygiene in preparation: For homemade kefir, it is essential to sterilize utensils and avoid the use of metal materials to preserve the live culture.
- Possible laxative/astringent effect: fermentation time may influence its effect on transit; Short fermentations (less than 24 hours) can be slightly laxative, while longer ones can be astringent.
