If you’ve been exploring gut-friendly foods, you’ve likely come across kefir, a fermented drink known for its probiotics. But did you know there are two types? Water kefir vs. milk kefir. They sound similar, but they’re quite different in taste, texture, and nutrition.
What Is Milk Kefir?
Milk kefir is a fermented dairy drink made by adding kefir grains (which contain live bacteria and yeast) to milk. These grains ferment the milk over about 24 hours, creating a tangy, slightly fizzy drink that’s rich in probiotics, protein, and calcium.
It’s similar to drinkable yogurt but with more beneficial bacteria and a thinner texture. You can drink it plain, blend it into smoothies, pour it over cereal, or use it in overnight oats.
What Is Water Kefir?
Water kefir is made by fermenting sugar water or coconut water with special water kefir grains (which are different from milk kefir grains). The result is a light, fizzy, slightly sweet drink that’s dairy-free and vegan-friendly.
Because it’s made with water instead of milk, it’s naturally lower in protein and calories, but still contains live probiotics that support gut health. You can flavour it with fruit, herbs, or juice for a refreshing alternative to soda.
Taste and Texture: Water Kefir vs. Milk Kefir
This is where they really differ.
- Milk kefir: Creamy, tangy, and rich almost like a thin yogurt drink. Some people find it tart at first, but it’s easy to get used to, especially when flavoured or blended.
- Water kefir: Light, bubbly, and mild. It’s often flavoured with fruit or herbs after fermentation for a bit of natural sweetness.
If you enjoy fizzy drinks or are dairy-free, water kefir might be more your style. If you prefer something satisfying and creamy, milk kefir is a great fit. Milk kefir is also more readily available in grocery stores.
Health Benefits of Both: Water Kefir vs. Milk Kefir
Both types of kefir are known for their probiotic content, which supports gut health and digestion. But there are a few unique perks to each:
Milk Kefir Benefits
- High in calcium and protein to support bones and muscles.
- Contains a wider variety of probiotic strains compared to yogurt.
- The fermentation process breaks down some lactose, making it easier to digest for some people with lactose intolerance.
Water Kefir Benefits
- Dairy-free and vegan, suitable for more dietary preferences.
- Naturally hydrating due to its water content.
- Still provides beneficial bacteria and yeasts to support gut health.
The Cost in Canada
Prices can vary, but here’s a general idea:
- Milk kefir: Around $4 to $6 for a 1-litre bottle.
- Water kefir: Around $5 to $7 for a 500 mL bottle.
Milk kefir tends to be cheaper and often more accessible.
How to Use Them
Milk kefir:
- Drink it plain or with fruit.
- Use in smoothies for extra protein and probiotics.
- Swap it for buttermilk in pancakes or muffins.
Water kefir:
- Drink it cold and bubbly as a soda alternative.
- Mix with fruit juice or herbs for natural flavour.
- Enjoy as a mid-afternoon refreshment or post-meal digestive drink.
FAQs: Water Kefir vs. Milk Kefir
It’s best not to heat kefir, as high temperatures can kill the beneficial bacteria and yeasts that make it so good for your gut. If you want to use it in warm recipes, add it after cooking (for example, drizzle over oatmeal once it’s cooled slightly).
They’re both healthy! Kefir usually contains more probiotic strains and has a thinner consistency, while yogurt is thicker and milder. If you’re looking for gut health support, kefir offers a bit more variety in beneficial bacteria.
Many people with mild lactose intolerance can tolerate milk kefir because fermentation reduces the lactose content. However, if you’re fully dairy-free or sensitive, water kefir is a great alternative.
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