Is Kefir Low FODMAP?
Kefir is generally low FODMAP but will depend on how it’s produced. Most kefir is made from cow’s milk and while some of the lactose is eliminated in the process, there may still be some. Your best bet to ensure the kefir you’re drinking is low FODMAP, is to find some that has had lactase added to get rid of the remaining lactose.
As lactose is the main thing in kefir that has an impact on FODMAP concentration, make sure any brand you find has as little as possible.
How Is Kefir Made?
Put simply, Kefir is fermented milk and can even be made safely at home. It’s been around for thousands of years and has been a part of many peoples diets, primarily in Europe.
There are a few different techniques that you can use to make kefir, so there are a few different ways to go about it. The general process though is to use milk as a catalyst to grow tiny microbes from kefir grains in a closed (or sometimes open) system. These microbes are what create the sour and yogurt taste that kefir gets when it’s fermented. Additional ingredients can be added to change flavor or make it a little unique.
After it’s allowed to ferment for roughly 24 hours, the solution is then strained through a sieve to remove any clumps left over. The kefir can be drank immediately if needed or stored for later.
What Does Kefir Taste Like?
Kefir has a very distinctive taste that is sour and creamy, closely related to the taste of Greek yogurt. Most people aren’t fans of the taste of kefir and it’s usually only drank by people who grew up with it or acquired a taste for it. It also makes a great replacement for buttermilk in baking, where the sour taste isn’t that noticeable in the final product.
Difference Between Kefir And Yogurt
Kefir and yogurt share some similarities but are ultimately different. They are both cultured the same way at room temperature (some yogurts are heated though) and undergoing a fermenting process. The main difference between them is what they use to culture the milk, kefir uses kefir grains in it’s fermentation process, while yogurt can vary on what’s used depending on the kind of yogurt.
Difference Between Kefir And Buttermilk
Kefir and buttermilk are both fermented from cows milk and have similar tastes. Despite having similar sour tastes and uses in baking, kefir and buttermilk are made in two different ways. Kefir is made through fermenting milk with kefir grains and is a fairly quick process. Buttermilk on the other hand is made from increasing the acidity of cows milk by adding lactic acid bacteria.
How To Make Kefir Taste Better
Kefir doesn’t have to be the plain tasting kefir you’re used to. Many people prefer a little flavor in their kefir as it makes it more enjoyable to drink.
Usually any flavoring is added in the second fermentation, when the kefir grains are removed and it’s allowed to continue fermenting. What you add for taste is entirely up to you and what your tastes are like. But, some good starting examples for kefir flavoring are cinnamon, ginger, fruits, vanilla, or any other flavoring you want to try.
How To Tell If Kefir Is Bad
Like most dairy based products, kefir doesn’t last forever. The downside is that it may be a little difficult to tell when kefir is going bad.
One of the common things to look for is the smell and taste. Kefir is already fermented to be sour in taste and smell, but it gets far worse as time goes on and kefir begins to go bad. You might also notice separation where the kefir begins to get clumpy. The most obvious sign of bad kefir is mold growing on it and it should go without saying that it should be avoided at this point.
Is Kefir High In Histamine?
The majority of fermented foods you’ll come across are going to be high in histamine. As kefir is a fermented product, it is also high in histamine and should be avoided if you’re on a diet sensitive to histamines.
Kefir Substitutes
You might not always have kefir but may need it in a recipe. Thankfully, there are a few substitutes for kefir as there are other dairy products produced and fermented in a similar fashion. When it comes down to it, you mainly need a sour fermented milk as a kefir replacement.
Some examples of kefir substitutes are:
- Yogurt
- Yogurt and milk combo
- Buttermilk
- Sour Cream (depending on the recipe)
Can You Freeze Kefir?
While you can, most people and manufacturers advise against freezing kefir. The main reason is because it’s a fermented milk, freezing and letting it thaw can lead the liquids and solids in kefir to separate. No one wants a clumpy and watery mess of kefir, so it’s best to not freeze it.
