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Fermented Foods For Beginners – Water Kefir

December 28, 2023

Hydration | Nutrition | Premium Content | Uncategorized

Water kefir is a fermented and naturally carbonated beverage that offers a variety of health benefits. Once you have the grains, it is easy to set up and is a gift that keeps giving. Before I show you how to make your kefir, firstly, here is a summary of some key health benefits and advantages, supported by references:

  1. Probiotic Richness: Water kefir is a potent source of probiotics, which are beneficial microorganisms that promote a healthy balance of gut bacteria. These probiotics contribute to improved digestion and overall gut health1.
  2. Nutrient Boost: During the fermentation process, water kefir becomes enriched with various vitamins, minerals, and organic acids. These compounds can enhance nutrient absorption and contribute to a well-rounded nutritional profile2.
  3. Immune System Support: The probiotics found in water kefir may positively influence the immune system by promoting a balanced and resilient gut microbiome. A robust gut microbiome is associated with improved immune function3.
  4. Hydration: As a liquid beverage, water kefir contributes to overall hydration. Staying well-hydrated is essential for various bodily functions, including metabolism, nutrient transport, and toxin elimination4.
  5. Potential Anti-Inflammatory Effects: Some studies suggest that the fermentation byproducts of water kefir, such as certain organic acids, may have anti-inflammatory properties. These effects could contribute to a reduction in inflammation within the body5.
  6. Blood Sugar Regulation: There is evidence to suggest that probiotics, including those found in fermented beverages like water kefir, may play a role in regulating blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition6.
  7. Lactose Digestion: Water kefir is typically low in lactose, and the fermentation process further reduces its lactose content. This makes it a potentially suitable option for individuals with lactose intolerance, as the probiotics may aid in lactose digestion7.

It’s important to note that while these potential benefits are supported by some scientific studies, further research is needed to fully understand the extent and mechanisms of water kefir’s impact on health.

  1. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., … & Hutkins, R. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102. ↩
  2. Tamang, J. P., Shin, D. H., Jung, S. J., & Chae, S. W. (2016). Functional properties of microorganisms in fermented foods. Frontiers in Microbiology, 7, 578. ↩
  3. Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141. ↩
  4. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. ↩
  5. Parvez, S., Malik, K. A., Kang, S. A., & Kim, H. Y. (2006). Probiotics and their fermented food products are beneficial for health. Journal of Applied Microbiology, 100(6), 1171-1185. ↩
  6. Ejtahed, H. S., Mohtadi-Nia, J., Homayouni-Rad, A., Niafar, M., Asghari-Jafarabadi, M., & Mofid, V. (2012). Probiotic yogurt improves antioxidant status in type 2 diabetic patients. Nutrition, 28(5), 539-543. ↩
  7. Marco, M. L., Sanders, M. E., Gänzle, M., Arrieta, M. C., Cotter, P. D., & De Vuyst, L. (2021). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature Reviews Gastroenterology & Hepatology, 18(11), 649-667. ↩

What Are Water Kefir Grains?

Similar to the production of kombucha, you need a SCOBY. No, I am not talking about Scooby-Doo but about a Symbiotic Culture Of Bacteria and Yeast. We don’t know precisely when water kefir was first used, but references go back to the 18th Century. Water Kefir has been known as Tibicos, Japanese Water Crystals and Vinegar Bees and has been used in Mexico, Japan and the Caucasus regions for centuries. In Mexico, water kefir grains have been found on the Ountia Cactus, where the grains lived on the sugar sap of the cactus. Most civilizations have valued fermented foods as part of their heritage, and kefir grains, similar to sourdough starters, have been passed around between populations.

Step 1: Add 1/3 cup of brown sugar into clean 1-litre glass jars. The jar size does not matter if you keep the ingredients in the same ratio.

Step 2: Add just enough boiling water to dissolve the sugar in the jar.

Step 2: IMPORTANT!!! Add cold water to fill the jar up to 3/4 of its capacity. If you miss this step, you will kill your SCOBY in the boiling water.

Step 3: Add 1/3 cup of your water kefir granules. Water kefir needs the sugar to produce the kefir, but this is hard work our little granules. They also need minerals to do the job. To help my SCOBY, I add 1/4 of an eggshell and a dried fig to the mix. Figs have been shown to grow Akkermansia and other beneficial bacteria for the gut microbiome. This gives my kefir a turbo charge.

Step 4: Find a quiet little place for the water kefir to do its job. Depending on the room temperature the first fermentation step will take about 2-3 days. I have kept my kefir uncovered in a closed oven or other container which prevented unwanted little visitors. If you keep the water kefir out in the open, I suggest you cover it with muselin cloth, a kitchen towel or a coffee filter to prevent fruit flies from getting into the kefir.

Step 5: After 2-3 days, your first fermentation step is complete. This is the time you want to taste your creation. You may still find a bit of sweetness, which indicates that not all the sugar has been used up by the water kefir. The longer you keep it fermenting, the stronger the taste, which may not be for everyone in your family. Strain the water kefir through a sieve. If you want to filter out everything, from the smallest kefir granules to any part of the figs or egg shells, then line the sieve with cloth and string your fluid.

Step 6: It is time to decant the strained kefir into mason jars or wine bottles for the second fermentation process. Even whilst the larger kefir grains are removed, your kefir is still developing. Now comes the time for you to choose your flavourings. As a purist, you may add no extra flavour, which is fine. In this case, you can go ahead and enjoy your beverage right now. Alternatively, your kefir will continue to develop; after 24-48 hours, it will be ready to drink with a few more bubbles than before. Be aware that there is quite some pressure build-up due to the production of carbon dioxide. This is similar to the methode champenoise for sparkling wine. For that reason, I prefer wine bottles with a screwtop.

Many kefir aficionados get rather creative at this step and add any number of ingredients to flavour their water kefir. Here are some examples:

  • Cherry & Vanilla
  • Coconut
  • Blueberry & Lavender
  • Ginger
  • Lime
  • Fresh Mint
  • Apple & Cinnamon

Trouble-Shooting Your Kefir

  • Sometimes life interferes with your best-laid plans, and I ended up with kefir which was many days waiting for my return. At times, I found a white yeast on top of the kefir, which typically is kahm yeast. Kahm yeast is harmless but can unpleasantly affect the taste. In such cases, I chose to discard the kefir, which by now had a too strong taste. I gave the kefir grains a good rinse in pure clean water and started the process again.
  • Some kefir enthusiasts add a quarter of a lemon or other citrus to prevent Kahm yeast.
  • If this happens to you in the second fermentation process, then it pays to leave less headroom at the top of the jar/bottle for oxygen to get in. Also, rinse your fruit before using, as this can also introduce the yeast.
  • If water kefir is not bubbling or not fermenting, it can be due to a lack of minerals. That is the reason that kefir grains don’t do well with white sugar and no other minerals added.
  • However, sometimes, a lack of fermentation can simply mean that your kefir grains have died. This happened to me when I left for a more extended journey, and despite leaving the kefir grains with some sugar, they could not be resuscitated on my return.

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