Benefits of Kefir for IBD (Inflammatory Bowel Disease)
What Is Kefir?
Kefir is a drink made by fermenting milk using special grains that contain a mix of bacteria and yeast. This process makes the milk slightly sour, a bit fizzy, and gives it a creamy texture. What makes kefir unique is the variety of microorganisms involved, including yeasts (like Kluyveromyces, Pichia, and Saccharomyces) and mostly beneficial bacteria like Lactobacillus, Lactococcus, Leuconostoc, and Streptococcus.
Drinking kefir regularly has been linked to many health benefits. These include reduced symptoms of inflammatory bowel disease (IBD), lower blood pressure, anti-cancer effects, better blood sugar control, improved cholesterol levels, stronger bones, and even benefits for brain health. These effects are mostly due to bioactive compounds in kefir that are produced during fermentation, such as kefiran (a type of sugar), peptides, and organic acids. These compounds can reduce inflammation and support healthy gut bacteria.
There’s still ongoing research to figure out exactly which of these compounds help with specific health conditions.
Artisanal vs. Industrial Kefir
Artisanal kefir is made using traditional kefir grains, while industrial kefir uses specific starter cultures in factories. Some studies say artisanal kefir has stronger health effects because it has more diverse microbes, but others see no difference. More research is needed to compare the two and understand how different microbes affect health.
Some strains of bacteria and yeast in kefir have shown real potential. For example:
- Lactobacillus kefiranofaciens is key in forming kefir grains and produces important compounds like kefiran.
- Saccharomyces cerevisiae can act as both a starter and a probiotic.
- In Korean kefir, Acetobacter fabarum works well as a probiotic and helps preserve food.
Kefir and Inflammatory Bowel Disease (IBD)
IBD includes chronic diseases like Crohn’s disease and ulcerative colitis, which cause symptoms such as diarrhea, vomiting, and weight loss due to inflammation in the digestive tract.
Studies in lab models (in vitro and in animals) show that compounds in kefir can have anti-inflammatory or immune-boosting effects depending on the situation. When there’s inflammation, kefir compounds like exopolysaccharides (EPS) and extracellular vesicles help reduce it. When there’s no inflammation, they can actually boost the immune system.
In lab and animal models of colitis, kefir compounds:
- Reduced inflammation caused by chemicals like DSS and TNBS.
- Lowered cytokine levels (proteins involved in inflammation).
- Worked as well as or better than steroid drugs like prednisolone and budesonide, but with fewer side effects.
- Prevented weight loss, colon damage, and reduced diarrhea and bleeding in animal models.
EPS and lactate were also effective in reducing inflammation. In fact, the amount of EPS used makes a big difference: low doses reduce inflammation, while high doses can stimulate the immune system.
How Kefir Affects the Immune System
Kefir compounds can either calm the immune system during inflammation or boost it when needed—like during infections or after vaccination. Some effects include:
- Increased activity of immune cells like macrophages.
- Higher production of immune proteins like IgA, IL-6, and TNFα.
- Improved gut barrier protection and antioxidant defense.
The bacteria in kefir, especially Lactobacillus strains like L. helveticus, L. pentosus, and L. kefiranofaciens, are key in producing these effects.
Kefir Production Tips
The way kefir is made affects its health benefits. Factors include:
- Type of milk used (whole-fat mammal milk is best)
- Temperature, pH, and storage time
- Whether the milk is raw or pasteurized
- Whether kefir is made from grains or a starter culture
Whole milk kefir is more effective than low-fat versions. It can help prevent diabetes, aid in weight loss, boost energy, and support better endurance. Whole milk also contains fats similar to human breast milk and can gain more health-boosting fatty acids like oleic acid the longer it is stored.
Key Kefir Benefits for IBD
- Fights inflammation better than some steroid medications
- Protects the gut lining and reduces tissue damage
- Decreases diarrhea and rectal bleeding
- Prevents weight loss and intestinal shrinking (atrophy)
- Boosts immune system and increases IgA (a protective antibody)
- Enhances activity of immune cells like macrophages
- Modulates the immune system depending on what your body needs
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