If you’re active in the health community, you’ve likely heard of kefir. It's high in probiotics—like yogurt, dark chocolate, pickles, and tempeh. Like most food trends, it’s easy to hop on board with simply the exotic buzzword (the word kefir comes from the Turkish phrase "feel good"). But what exactly makes this superfood so special? We’re on the prowl to find some answers.

What Is Kefir?

Kefir is similar to yogurt, in that it’s a cultured milk product. But while yogurt is made from the bacteria that comes with fermenting milk, kefir is made using both the bacteria and yeast. This combination helps create an environment where the probiotics can really thrive, making them all the more powerful. Most kefir starts out as a grains, but this phrase is a bit misleading, as kefir doesn’t contain any grains at all. In fact, it’s entirely gluten-free. Kefir can also be made using all types of milks: cow, sheep, or goat milk. The end result creates a tangy substance with a consistency a bit more watery than regular yogurt. Kefir can be used in a wide variety of recipes, spooned onto toast, or added to drinks.

Why Should I Eat It?

Your gut loves you. You love your gut. It’s important to take care of your digestive system, as it can have a huge impact on everything else that goes on in your body. More than 30 strains of bacteria can be found in kefir, though most options (both DIY and store bought) contain four to 12 strains. Regardless, this is far more than found in your typical yogurt. And all these probiotics are incredibly beneficial for your digestive system, and therefore your overall nutrition. On top of that, kefir has a great deal of your daily vitamins and minerals. One 100-calorie serving of kefir contains about six grams of protein, as well as a decent amount of calcium, phosphorous, vitamin B12, riboflavin, magnesium, and vitamin D. The calcium is great for bone health and fighting off osteoporosis, while magnesium has illustrated to aid relaxation and induce sleep. If all that weren’t enough, kefir is high in protein and vitamin D. Some kefir contains a special probiotic known as lactobacillus kefiri. This probiotic has been linked to inhibiting the growth of various harmful bacteria, such as Salmonella and E. Coli.

How Can I Use It?

Kefir is diverse and flavorful, making it a valuable ingredient in a wide variety of recipes. Below are some of our favorites.

• PLEASE PROVIDE UP TO 5 RECIPES FOR US TO INCLUDE FROM HERE. 

If you really want to get all DIY, you can whip up your own batch of kefir right at home. And while the process of making your own kefir might be a bit intimidating, it’s likely much easier than you think. Here’s a basic recipe, inspired by Mother Earth News.

1. Add 1–2 tablespoons of kefir grains to a quart or ½-gallon size mason jar. You can purchase kefir at speciality grocery stores or online.
2. Add two cups of your chosen milk. Gently stir the milk and kefir to combine.
3. Cover the jar with a lid or cloth, leaving it left slightly ajar. Store the mixture in a location away from direct sunlight, such as a cupboad or dark corner.
4. Let the mixture ferment for a minimum of 24 hours and a maximum of 48 hours.
5. Pour the contents of the kefir jar into a non-metal strainer.
6. Save the strained grains by placing them in a new jar, and repeat the process. The grains can be stored in the refrigerator for future use as long as they are covered in milk or yogurt, which should be changed every seven days.
7. If desired, leave the strained kefir out to sit at room temperature for an additional 24 hours. This helps to increase the nutritional value, but may also yield a more sour taste.

Do you use kefir at home? What are your favorite recipes?

— Amanda Kohr is the writer and editor. You can find her exploring new highways, drinking diner coffee, and on Instagram.