I've long recommended the gut-healthy boost that fermented foods and drinks can deliver and I'm delighted to see high street cafe chains such as Leon are now serving kefir drinks as part of a mainstream menu. Where Leon leads, others will follow.
What are fermented drinks?
The process of fermentation produces lactic acid, which encourages the growth of beneficial bacteria in the digestive system. Fermented drinks therefore are a surefire way to help your microbiome flourish.
My top 4 fermented favourites which are now widely available and easy to incorporate into your life are: Kefir, Kimchi, Sauerkraut and Kombucha. But first, let's get you started on kefir
What is Kefir?
Kefir (pronounced ‘Kee-fer’) is a fermented food with super probiotic powers. It originates from Eastern Europe and the name comes from the Turkish word for ‘good feeling’ – so it’s no surprise that it’s top of our list of fermented foods which make you feel good!
Kefir is made by fermenting dairy or plant/nut milk with kefir ‘grains’. The ‘grains’ provide a live colony of bacteria which feed on the sugar in the milk to create a slightly sour tasting yoghurt drink which is hugely beneficial for our gut bacteria.
Nutritional Benefits of Kefir
Kefir contains billions of friendly bacteria or probiotics which have a beneficial effect on the microbiome in our gut. Our gut contains 70% of our immune system and without the right level and variety of good bacteria, our immune system can’t function optimally.
A healthy gut microbiome has also been linked to improved mood and energy and reduced digestive discomfort like bloating, flatulence and reflux. It can also help improve digestive conditions like IBS and IBD.
In addition to being an amazing source of probiotics, Kefir has other nutritional benefits which will vary depending on the type of milk used. But most types of kefir contain good levels of protein, calcium, potassium, magnesium and B-vitamins – all essential nutrients for overall health and wellbeing.
Kefir Smoothie Recipes from my online Gut Plan Diet
Kefir Berry Banana Smoothie
The berries add a vitamin C hit to support immune function while the oats will help fill you up on busy mornings.
1 serving
2 tablespoons mixed berries, fresh or frozen
½ banana
100ml dairy or non-dairy milk, coconut water or water
50ml kefir
1 tablespoon gluten-free oats
Avo-Banana-Kefir Smoothie
Rich in healthy fats, the avocado gives this smoothie a creamy texture. This is a thick, filling smoothie so add more water if you need to make it easier to drink.
1 serving
1 small ripe avocado
1 small banana
100ml dairy or non-dairy milk, coconut water or water
50ml kefir
1 teaspoon ground cinnamon
Blueberry Chia Kefir Smoothie
Chia seeds are rich in omega-3 which is great at reducing inflammation and supporting your gut lining. Add them to your smoothie last, just before blending, or you’ll find they turn gelatinous on contact with the milk and are a pain to get out of the blender!
1 serving
1 small banana
1 handful of blueberries, fresh or frozen
100ml non-dairy milk, coconut water or water
50ml kefir
1 teaspoon desiccated coconut
2 tablespoons chia seeds (black, white or a mixture)
Nutty Kefir Smoothie
A healthy protein source, nuts also provide fibre and good fats to balance mood.
1 serving
1 small banana
1 tablespoon almond butter (see page 00)
1 tablespoon gluten-free oats
1 teaspoon ground cinnamon
150ml Kefir
Protein Punch Kefir Kick Smoothie
Adding tofu to a smoothie may sound odd but it gives a great texture and provides valuable protein to support gut repair.
1 serving
1 handful of berries of your choice, fresh or frozen
1 small banana
1 lime, peeled and deseeded
½ block silken tofu
100ml dairy or non-dairy milk, coconut water or water
50ml kefir
