KEFIR INFO & 

GUIDELINES

1

W W W . N I A M H B U R K E N U T R I T I O N . C O M

Copyright © 2018 Niamh Burke Nutrition, All rights reserved.

KEFIR  EBOOK

1

*The following information was distributed for information purposes only.  It is not intended to diagnose, treat or cure your condition and is not a substitute for advice from your doctor. Please seek medical advice before using kefir if you are pregnant or have any medical illness

*The provision of the information is not accompanied by an express or implied warranty or guarantee of a cure for your health condition, illness or disease.  I do not know for certain that kefir will be beneficial for all illnesses as every individual is different.  

*You claim full responsibility for your decision to consume milk kefir.  Because there is always risk involved when consuming live bacteria, I may not be held responsible for any adverse effects or consequences resulting from the use of any recipes, suggestions or procedures described here after.

*Any product drank in excess can be harmful, please drink your kefir responsibly and limit yourself to no more than 300ml per day.

*Be careful when using kefir or other fermented food products with medications and always seek medical guidance before proceeding if in any doubt.  If you have any health concerns about growing your own kefir I am happy to help just send me an email of Facebook message.

1W W W . N I A M H B U R K E N U T R I T I O N . C O M

Disclaimer

2 W W W . N I A M H B U R K E N U T R I T I O N . C O M

Kefir is a tiny organism that turns milk into a very potent probiotic drink.  So potent in fact that one teaspoon is equivalent to taking one probiotic capsule.  It's similar to yoghurt but Kefir contains over 2,000 strains of beneficial microbes. 

Most cultures have a source of good bacteria in their diet; Germany have sauerkraut, Japan has miso and kimchi and Poland has Kefir.  Fermented foods are associated with good health and longevity.  In Ireland we drank raw or unpasteurised milk daily, plus we used the butter milk to soak the flour in soda bread.  The good bacteria in raw milk actually help us to digest the lactose in milk and the starch in bread... nowadays so many people seem to have a dairy or wheat intolerance!!  Could it be we just don't have the gut bacteria to digest anymore??

Kefir - What is it?

3 W W W . N I A M H B U R K E N U T R I T I O N . C O M

Many people don’t realise that the gut flora we receive during the first 2 years of infancy are the same ones we have our entire lives.  That's why breastfeeding is so important!   After 2 years of age most probiotics only have transitional health benefits.   YES!! You heard that correctly! Most probiotics cannot take up residence in the gut after 2 years of age… which means they just pass through!! This means we need to constantly top up their levels if we want to continue to experience their health effects...!

From Birth...

4 W W W . N I A M H B U R K E N U T R I T I O N . C O M

They bind to toxins, heavy metals, germs and even old hormones in the bowel and ensure they are safely removed from the body.

The Role of Gut Flora

Many hormonal metabolites have a potent effect on our tissues especially 4-Hydroxyesterone (4-oh) an oestrogen metabolite linked to breast cancer.  Oestrogen metabolites  can be reabsorbed from the gut into the blood stream if there is lack of good bacteria present to bind them up.  

Beneficial bacteria have a regulating effect on the immune system meaning they calm inflammation and stimulate the immune system to identify pathogens and mutagenic cells more efficiently.

Bacteria in the bowel produce vitamin K2. The role of vitamin K2 is to signal calcium to enter our bones and teeth, preventing calcium from entering soft tissues where it can contribute to hardening of the ateries and heart disease. Kefir is high in K2 producing bacteria and because of this it can help protect us against not only heart disease but also oesteoporosis!

Beneficial bacteria have their own defence mechanisms and can help crowd out pathogenic bacteria, viruses and funghi, which can contribute to inflammation.  

Probiotics especially Kefir can help lactose intolerance because it adds the bacteria into your system that helps digest lactose and also starch more efficiently.  

Studies have shown that people with healthy gut flora are less likely to suffer from mood disorders like anxiety and depression.  80% of our serotonin is produced in the gut. Although this serotonin can’t pass the blood brain barrier, studies indicate a happy gut = a happy brain!

1

2

7

3

4

5

6

If you read through all of the benefits of probiotics it is natural that in high doses they might induce a detox reaction.  Because of it’s strong immune stimulatory effect drinking Kefir can stimulate the immune system to start clearing out old fungi or bacteria from the system.  It’s not uncommon to get a flare up of the very thing you’re trying to get rid of!!  These side effects can typically last anywhere from 1-3 weeks.  

2

during an adult. ealth up o why ome of ave:

W W W . N I A M H B U R K E N U T R I T I O N . C O M

☺

Possible Side Effects

The most common side effects described from previous groups include: spots, headaches, cold sores, thrush, dandruff, fatigue, bloating, skin rashes, constipation or feeling like you’re coming down with a cold or flu.  

Most Common Side Effects

If you experience a reaction from drinking the Kefir pleasediscuss it with me in a private message via Facebookor email and I can advise as to whether you should continueto drink it: info@niamhburkenutrition.com

5

Once the Kefir has done it's job of supporting detoxification processes and clearing all the bad stuff out; things should settle down. The most common benefits described from clients include: better mood, better sleep, less stress, less bloating, better digestion, weight loss, more energy, clearer skin and improvement of PMS and hormonal symptoms.

2

T H E R O L E O F P R O B I O T I C S A N D G U T F L O R A

during an adult. ealth up o why ome of ave:

W W W . N I A M H B U R K E N U T R I T I O N . C O M

☺

Most Common Benefits

6

• A glass jar • A plastic sieve • A wooden or plastic spoon • Some kitchen paper and an elastic band • Some milk • 1 teaspoon of kefir grains 

2

T H E R O L E O F P R O B I O T I C S A N D G U T F L O R A

during an adult. ealth up o why ome of ave:

W W W . N I A M H B U R K E N U T R I T I O N . C O M

How to Make Kefir

W H A T Y O U ' L L N E E D . . .

This is an excellent video tutorial:  

https://www.youtube.com/watch?v=g8inJzX-6yE

7

5

during an adult. ealth up o why ome of ave:

W W W . N I A M H B U R K E N U T R I T I O N . C O M

To get started place 1 teaspoon of Kefir grains into a glass jar with 100ml of milk.  (about the size of a pot of yoghurt/actimel.)

D I R E C T I O N S :

8

How to Make Kefir

1

Cover the jar with some kitchen paper and an elastic band. Leave it to sit on the kitchen counter top for 24-48hours.

After 24 hours strain the milk through your plastic sieve, until all that is left in the sieve is the original grains.

Once fermented, the kefir will have thickened to the consistency of buttermilk and it will have a noticeably tangy taste; like natural yoghurt. Use this milk to add smoothies and recipes or just consume plain.  

Wash your jar making sure to rinse it well.  Place the grains back in with another 100ml of milk and you’re ready to start again!  

2

3

4

5

during an adult. ealth up o why ome of ave:

W W W . N I A M H B U R K E N U T R I T I O N . C O M

You can experiment with different milk varieties; cow’s milk, goats milk, coconut milk, or almond.  The Kefir thrives best in a lactose environment therefore it grows fastest in animal milk, while also producing higher levels of beneficial bacteria.  If you are using nut milks it is recommended to leave the grains for 24 hours in animal milk at least once weekly so that the lacto- fermenting bacteria do not die.   In order for Kefir to thrive in coconut milk it needs to be at least 50% coconut.  If you look on most cartons of coconut milk they contain much lower amounts and some only 2.5%.  That's why it's best to purchase tinned coconut milk.  I use Thai Gold Organic Coconut Milk but you can use any full fat coconut milk.

9

Milk Varieties

during an adult. ealth up o why ome of ave:

If you'd like to make coconut milk kefir it's better to wait until your grains have grown as they take longer to ferment in the nut milks.   

10

Coconut Milk Kefir - Directions

Open the tin of coconut milk and whisk up using a fork to combine the cream and liquid part together.  The consistency should be one of a runny cream.  This may be more difficult during the winter months but you can stand the tin in some boiling water beforehand for a few minutes, careful not to overeat as this can damage your kefir grains. 

Once you are happy with the consistency of the coconut milk transfer into a glass container and add 2 tablespoons of grains to 1 tin.  Cover the jar with some kitchen paper and an elastic band or hair bobbin. Leave outside the fridge somewhere warm for 24-48 hours to ferment.

Because the cococnut milk is thicker than ordinary milk you will need to give it an odd stir between batches.  After 24-48hours strain the coconut milk using a plastic sieve.  Coconut milk is thicker than ordinary milk kefir so it will take a bit more effort to pass through the sieve.  

1

2

3

4

If you'd like to make your own coconut milk using a Nutribullet you can follow my video here >>>https://www.youtube.com/watch?v=KBbFqe35i6U

11

Flavouring your Kefir

Once strained you can add flavour to the milk and leave to stand on the counter or in the fridge for an additional 12-24 hours. This is known as the second ferment and it makes the kefir much creamier in consistency.  My favourite flavour is sliced orange with maca but you can use a variety of ingredients ranging from vanilla, cinnamon, lemon, raw cocoa, strawberries, raspberries, peaches etc… Experiment to see which is your favourite flavour!  

W W W . N I A M H B U R K E N U T R I T I O N . C O M

during an adult. ealth up o why ome of ave:

12

Hibernation

There may be times when you want to take a break from drinking your kefir and you can put it into hibernation! 

W W W . N I A M H B U R K E N U T R I T I O N . C O M

If you are taking a break for a few weeks you may store the grains in some fresh milk and place them in the refrigerator. The colder temperature slows down the growth of the bacteria but it it doesn't stop it completely.  After 2 weeks check your grains; you may need to change the milk. 

S H O R T T E R M :

L O N G   T E R M :

For longer periods you can dehydrate your grains. 1.Rinse grains thoroughly with filtered water. 2.Lay them on a piece of unbleached parchment paper in a safe                    location. 3.Dry the grains at room temperature for 3 to 5 days. 4.Place dried milk kefir grains in a ziploc bag; add a small amount of            powdered milk.              >>>Your kefir will last for 6-12 months in this state!<<< 

If you have any questions about making kefir make sure to  join my online Facebook support group, or you can contact me directly by

clicking on any of the icons below:

Questions???