Table of Contents[Hide][Show]
- Undeniable Benefits of Water Kefir
- Critical Differences Between Milk Kefir and Water Kefir
- Powdered Starter vs Live Kefir Grains
- Beneficial Microbes in Water Kefir
- Beneficial microbes in Milk Kefir
- Most Beneficial Water Kefir Made with Fresh Coconut Water
- Other Benefits of Milk Kefir Compared with Water Kefir
- References
Comparison of the diversity and number of probiotic strains in dairy kefir versus water kefir. This is a key measure of how beneficial these fermented foods are to the gut microbiome.
My recent article comparing the probiotic potency and overall health benefits of kefir versus yogurt spawned a lot of emails to my inbox with questions about how water kefir fits into the mix.
After a bit of reflection on the subject, I came to the conclusion that the topic really deserved its own blog post, so here we go!
Which is really better, water kefir or milk kefir? Or, are the benefits between the two basically the same?
The truth is that water kefir is really not a good substitute for milk kefir even if you have a milk allergy.
Milk kefir, made with either dairy milk or coconut milk, far surpasses water kefir in probiotic potency. The benefits of milk based kefir exceed those of water kefir no matter if the water kefir is cultured with fruit juice, vegetable juice, coconut water, or filtered water and a whole sweetener.
Before you go throwing away your water kefir grains, however, let’s be clear on the benefits of water kefir which makes a fantastic base for homemade soda among other culinary uses.
Undeniable Benefits of Water Kefir
Water kefir, just like milk kefir, utilizes a beneficial culture of microbes that consume the simple sugars in the juice, coconut water or sugar water base to create a plethora of probiotics. The water kefir culture’s use of the sugar means that there isn’t much sugar left in the final product. This is good news for those with Metabolic Syndrome in that water kefir doesn’t add to problems with blood sugar fluctuations or feed those sugar cravings.
In addition, the fermentation process releases additional vitamins and minerals. Best of all, there aren’t any additives, chemicals or artificial anything in a kefir soda made with properly fermented water kefir. It even turns out a bit bubbly just like conventional sodas and can be bottled to add further effervescence. Water kefir can also be used as a base for dairy-free smoothies, popsicles, and homemade jello.
Water kefir can be added to non-dairy milks like almond milk too. Use 1/4 cup water kefir to 2-3 cups non-dairy milk, mix and serve. Extra water kefir grains may be used as starter culture for fermenting vegetables.
While the benefits of water kefir are clear and well established, this fermented beverage doesn’t hold a candle to milk kefir made with either dairy milk or coconut milk.
Critical Differences Between Milk Kefir and Water Kefir
According to Donna Schwenk, author of Cultured Food for Life, water kefir is her least favorite fermented drink. She says that she has never experienced the same health benefits from water kefir that she did from homemade milk kefir.
Why?
The most likely reason is that there are only 10-15 strains of good bacteria and good yeasts in water kefir made with live grains. This compares with the 30 to 50 in homemade milk kefir made with live grains. This video which shows the difference between dairy kefir grains and water kefir grains based on the live cultures that I use in my kitchen.
Powdered Starter vs Live Kefir Grains
Milk kefir grains and water kefir grains are not interchangeable which is why I always recommend obtaining them from reputable sources I list in my healthy shopping guide. I can’t tell you how many emails I’ve received over the years from folks trying to ferment milk into kefir with water kefir grains they got from a friend (or vice versa) only to find themselves frustrated with repeated failure or inconsistent results.
What about milk kefir made with a one-time use powder? Be aware that, like water kefir, this is also not as beneficial as milk kefir made with live grains.
There are only 10-15 beneficial microbial strains in milk kefir made with powder compared with kefir made with live grains, not to mention it is more expensive too! Use live grains for making milk kefir – they are cheaper and the result is far healthier!
Let’s compare milk kefir vs water kefir strain by strain. See the lists below.
Beneficial Microbes in Water Kefir
- Lactobacillus brevis
- Lactobacillus casei
- Lactobacillus hilgardii
- Lactobacillus hordei
- Lactobacillus nagelii
- Leuconostoc citreum
- Leuconostoc mesenteroides
- Acetobacter fabarum
- Acetobacter orientalis
- Streptococcus lactis
- Hanseniaospora valbyensis (yeast)
- Lachancea fermentati (yeast)
- Saccharomyces cerevisiae (yeast)
- Zygotorulaspora florentina (yeast)
Beneficial microbes in Milk Kefir
Compare the number of probiotics in water kefir above to the more than double the strains in milk-based kefir made with live grains listed below.
In recent years, some sources have measured the number of strains even higher at 50-70 species!
- Bifidobacterium breve
- Bifidobacterium lactis
- Bifidobacterium bifidum
- Lactobacillus acidophilus
- Lactobacillus brevis
- Lactobacillus casei
- Lactobacillus delbrueckii subsp. bulgaricus
- Lactobacillus delbrueckii subsp. delbrueckii
- Lactobacillus delbrueckii subsp. lactis
- Lactobacillus helveticus
- Lactobacillus kefiranofaciens subsp. kefiranofaciens
- Lactobacillus kefiri
- Lactobacillus paracasei subsp. paracasei
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Lactobacillus sake
- Lactococcus lactis subsp. cremoris
- Lactococcus lactis subsp. lactis
- Lactococcus lactis
- Leuconostoc mesenteroides subsp. cremoris
- Leuconostoc mesenteroides subsp. dextranicum
- Leuconostoc mesenteroides subsp. mesenteroides
- Pseudomonas
- Pseudomonas fluorescens
- Pseudomonas putida
- Streptococcus thermophilus
- Candida humilis (yeast)
- Kazachstania unispora (yeast)
- Kazachstania exigua (yeast)
- Kluyveromyces siamensis (yeast)
- Kluyveromyces lactis (yeast)
- Kluyveromyces marxianus (yeast)
- Saccharomyces cerevisiae (yeast)
- Saccharomyces martiniae (yeast)
- Saccharomyces unisporus (yeast)
The only benefit probiotically of water kefir compared with milk kefir is the absence of Streptococcus thermophilus.
Jordin Rubin, author of Restoring Your Digestive Health warns about this particular probiotic strain as studies have shown that people who suffer from autoimmune diseases run the risk of aggravating the symptoms of their disease if they consume more than two cups of yogurt or kefir per day that contains Streptococcus thermophilus.
Most Beneficial Water Kefir Made with Fresh Coconut Water
If you choose to make water kefir, note that making it with fresh coconut water is likely the best scenario according to Donna Gates, author of The Body Ecology Diet given that you will obtain a kefir that is rich in potassium and enzymes and contains sulphurated proteins that assist the body in cleansing.
Note that many sources claim that coconut water contains monolaurin, which is anti-fungal, however, this is not true according to my research. Monolaurin is in the fat of the coconut, not coconut water.
Other Benefits of Milk Kefir Compared with Water Kefir
Besides a superior probiotic boost, milk kefir also contains calcium and magnesium in high amounts which are absent in water kefir.
And, there are potential problems when brewing water kefir to make sure to watch out for. If you suffer from candida issues or diabetes, note that unless you are extremely careful to ferment the water kefir properly, there can be too much sugar remaining which could actually harm you rather than help. Properly brewed water kefir really should taste only mildly sweet. It is a slightly sweet but mostly sour flavor that does take a bit of getting used to at first.
If you want sweeter water kefir, brew for the full length of time until the sweetness is gone and then mix with plain juice. Use as little juice as you can get away with to attain the level of sweetness desired.
Note also that it is best to refrain from using 100% juice when making water kefir as you will end up with an alcoholic beverage! For more on making water kefir sodas with juice or sugar-sweetened water, check out this article and my how-to video on the subject.
So, what to choose? Water kefir or milk kefir?
The good news is that you don’t have to … you can make both even if you have a dairy allergy!
References
(1) Microbiological study of lactic acid bacteria in kefir grains
(2) Distinct actions of the fermented beverage kefir on host behavior, immunity and microbiome
(3) What is Bifidobacterium? How to get it?
(4) Modern perspectives on the health benefits of kefir in next generation sequencing era
More Information
How to Make Dairy Kefir (recipe plus video how-to)
How to Make Kefir from Coconut Milk (recipe plus video how-to)
The reason I started making water kefir was because there are NO dairy cows in my area. I live in SE NC if anybody can help. In my thought and I may be wrong, water kefir is better than no kefir at all. I was in the store today and the prices of probiotics is through the roof. I’m just a poor country boy but I want to do what is necessary to have good health. I did see a healthful benefit from the water kefir though. My poops got so much better.
Thank you Sarah, I’m glad to see this.
Hi, I live in n.c. how far are you from s.c.? You could always look up natural foos LD stores and see if they sell raw milk, BC its legal and regulated in s.c.
I agree with Regina. If you’re in SE NC, you don’t have to go far over state line into SC to find fresh milk. I’m in charlotte, that’s what I have to do. Just do some research and make sure to call ahead for availability.
Hi Emily, Would you mind sharing your source for raw milk in SC? I’m in Charlotte as well and all the stands/farms I’ve looked into in SC all feed their herds GMO grains. I’m currently in a coop that ships non-gmo milk from grass-fed cows in PA, but I’d love to find a local source. Thanks!!
After about a year of using the same milk grains they began to fall apart until I didn’t have any left. But, I found that if I just use some the kefir from the day before (about 1/4 to 1/3 of a cup) and fill the rest with milk it still turns the rest of it into kefir after the 24 hours. Does this kefir still have all the beneficial bacteria in it even though I no longer have the grains?
I was wondering the same thing. I use a starter culture that never dies. Is it still as beneficial as using the grains?
That would be the same thing.
Hello there,
I wonder if I could ask a few questions. Is it possible to convert kefir milk powder, while maintaining the presence of microorganisms useful? If yes, can you tell me how to do it please?
Because my friend want to study master on this product.
Best,
Thanks, now what’s the best between water kefir and kombucha please?
I’m definitely interested in the recommendation between kombucha and water kefir. I’ve read that kombucha is more detoxifying and kefir is a better probiotic drink. I brew both because I love them both. 🙂
I brew both because I like that kombucha takes a while but is low-maintenance, while water kefir is quick and bountiful but requires me to pay attention daily. I have a good daily supply, but if things get overwhelming, I can eat the excess water kefir grains (or put them in a smoothie for my kids) and cut the brew way back. Too bad I can’t stand the taste of milk kefir, or consume as much as it produces.
Interesting post, Sarah. I wonder if we run into speculation territory when we assume that more different strains of bacteria = better for health.
I think the main thing that water kefir drinks lack that milk kefir has – assuming the milk is raw – would be enzymes like lactoferrin, phosphatase, and the vitamins A,D,K2, b12, etc. Of course, I’m assuming the culturing process itself does not damage these nutrients. Haven’t seen evidence that it does. Seems like any kind of culturing of raw milk merely enhances its nutrition by breaking down lactose – which is allergenic for some – and by allowing beneficial microbial population to grow.
Hi
I have an autoimmune condition plus I am dairy (lactose) intolerant and am unable to digest coconut milk. I also have a leaky gut. I have been reading about fermented foods and am interested in trying Kefir. Could you advise as to which is the best option for me.
I would give a try to water kefir fermented in water with sugar, molasse, etc. Still having an autoimmune condition means that you want to avoid flares, so start having very tiny amounts of water kefir for your body to get used to it and increase the amount very slowly. People with such conditions get reactions easily to anything new or with bacterias.
I heard a doctor giving this advice to someone with CFS who reacts with intolerances to everything. After a few months she is now capable of having a two glasses of water kefir daily. Before she was reacting badly when having VSL3 a very beneficial European probiotic that is very powerful. Then the dfoctor tought her to make water kefir.
Probiotics shouls help you something with the leaky gut, but will not necessarily be enought. Have a look at Dr. Myhill’s website on the issue of keffir and leaky gut. And since you are there look also at how to culture Mutaflor, which should also help you.
Hi Sarah,
You mentioned in the other article that yogurt has streptocococcus thermophilus but in this article you say milk kefir has it too……. The only benefit probiotically of water kefir compared with milk kefir is the absence of Streptococcus thermophilus
so it is best to stay with two cups of kefir each day? even children? raw milk and clabber have streptococoous thermophilus? thank you Sarah iam from europe Portugal and i been learn and been bless with your articles
Traditional academic nurtrition and medicine does not consider Streptococcus Thermophilus a patogen. There are other species of streptococcus that are patogens, but not Thermophilus. This is why Europeans, Africans and Middle Easters have used Streptococcus Thermophilus to make cheese and milk cultures for thousands of years. What she is saying is that Jordin Rubin believes that it can be bad for some people with autoinmmune diseases. I ignore the scientific base for that statement, but in that case, there would be only a small portion of the population that cannot get Streptococcus Thermophilus. For the rest, the bacterial would be beneficial.
Hi Sarah, thanks so much for these helpful posts! You had mentioned all of the excellent strains of good bacteria and yeasts in properly fermented kefir. I have made kefir with raw milk for maybe 2 years now, and usually let ferment 48 hours so that it is a thicker consistency (It takes longer because the house temp is cooler here in WA state). However, I took a 3 month break from dairy this summer for some focused gut healing, and it seems my kefir has never been the same since. I think it is my 3rd or 4th time round, and the kefir is runny (nearly the consistency of regular milk) regardless of how long I let it sit. I am hoping these granules (which look robust and healthy) will come back around. It could also be that it is winter so cooler temps. Just wondered if you had any input from your experience….as I want to make sure the kefir I am making is properly fermenting and still loaded with all those lovely strains. Thank you so much! 🙂
MAY I ASK HOW YOU CAN DRINK MILK KEFIR IF YOU HAVE A DIARY ALLERGY?
THAKNS SO MUCH
If you have a dairy allergy, make your milk kefir with coconut milk.
Do you need to put the grains in dairy to refresh them between batches of making coconut milk kefir? Thanks!
Yes … every third or fourth time in my experience.
Can the milk kefir grains be put in water with some sort of sugar source in this case?
I never seem to keep milk kefir alive. It somehow gets pushed to the back of the fridge when not in use and eventually it is forgotten. I am constantly asking friends for more grains only to have them die a slow death in the back of the fridge. However, I make water kefir, kombucha, and jun. My family and I drink these regularly. Should I still try to incorporate milk kefir in the mix even though I have so many fermented drinks already?
You may already know this, but it takes a few days for the milk kefir grains to start working again after being refrigerated. It can take from 2-10 days of leaving them at room temp to get them going again. The milk needs to be changed daily. I usually use half as much milk during this stage as I would use when the grains are productive and making kefir.
Really? My live kefir grains work right out of the fridge … I keep them in a small mason jar in milk at all times though when they aren’t doing their fermentation magic.
I always have to throw away my first two bunches of milk kefir when I take the grains out of the fridge. After two or three days, my grains are back to normal. May be is the milk I use. I use skimmed UHT milk. What milk do you use?
I did not know I could use dairy kefir grains for coconut milk kefir. Can I just take some of my milk kefir grains, rinse them very well with filtered water, and then put them in coconut milk? My little one could really use the probiotics but she has a severe dairy allergy. Thank you for the information.
Yes, you will need to get the grains back into dairy milk every few times to “refresh” them and then put them back into the coconut milk though.