Bloating, heartburn, transit disorders... What if we could create our own remedy, a beneficial drink? This is the case with kefir. This natural drink is obtained from kefir grains, therefore, “a mass of micro-organisms which allow the fermentation of sugar water or a dairy product”, explains Muriel Blachère, dietitian nutritionist. This fermentation is precisely beneficial to our health. The resulting good bacteria help to promote the good balance of intestinal flora. “The fermented drink improves digestion, relieves inflammation and promotes intestinal transit,” specifies the professional. And by providing vitamins, minerals and antioxidants, the health benefits of fermentation on the body are also more general.
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How to prepare kefir yourself?
Before embarking on a homemade preparation, you should know that there are two types of kefir: one made from fruit, which makes it a sparkling and vinegary drink, and one made from milk, similar to a tangy yogurt drink. “The first can be made from any fruit (mango, peach, pineapple, etc.) and is naturally richer in sugar and vitamins B and C,” explains the dietitian nutritionist. Milk kefir can be obtained from cow's, sheep's, goat's milk or even a vegetable version, and contains more proteins and trace elements, such as calcium.
Firstly, you should obtain kefir grains from an organic store, regardless of the version of the drink you wish to create. For
fruit kefir
, pour 700 ml of mineral water preferably into a glass jar. We then add three tablespoons of whole sugar (or brown sugar or molasses or blond sugar). Be careful never to use honey, its antibiotic properties will create a harmful interaction in the fermentation process. We then add an organic dried fig, two slices of lemon and the fruit of our choice. To this preparation, add three tablespoons of kefir grains and cover the top of the jar with a cloth or compress held by an elastic band. It is important to let some air pass through otherwise the container will explode during fermentation. Finally, the jar is left at room temperature for 24 to 48 hours. When the fig rises to the surface, it is the signal that fermentation has taken place and that the drink is ready to be consumed. All that remains is to filter it with a strainer and throw in the lemon and fig. This fruit kefir can be kept for about a week in the refrigerator, indicates Muriel Blachère.
Fruit kefir is naturally richer in sugar and vitamins B and C
Muriel Blachère, dietitian nutritionist
As for
milk kefir
, pour a liter of the chosen milk into a glass bottle, then add two tablespoons of kefir grains. The container is then covered with a cloth held in place with an elastic band and left to sit at room temperature for 24 to 48 hours. Fermentation has taken place when fine bubbles appear on the surface. Finally, we filter the drink using a sieve. The milk kefir can then be kept refrigerated for 24 to 48 hours.
Good to know: kefir grains can be reused. Simply collect them using a colander or sieve, rinse them and place them in a half-open pot with water and a little sugar, says Muriel Blachère. “And for the grains to be properly preserved, this water must be changed every two weeks and kept in the refrigerator,” adds the professional.
How to consume kefir?
Once the drink is made, the dietitian nutritionist recommends not exceeding the daily dose of one glass, at the risk of suffering from abdominal pain or even diarrhea. According to her, the first positive effects of kefir, such as the reduction of bloating or digestive pain, can be felt after a week of consumption.
Finally, you should adapt your drink to your sensitivity. Thus, those intolerant to lactose and casein - the protein contained in cow's milk - will favor fruit or vegetable milk kefir. Diabetics should be particularly careful with fruit kefir, which is naturally very sweet.