Gut Brain Connection by Victoria Motazedi
April 1, 2024
Our stomach and gut are referred to as the body’s second brain because of the two-way biochemical signaling that occurs between it and your central nervous system. Known as the microbiota-gut-brain axis, this signaling between your gut and your brain is going on continuously through the vagus nerve that connects the two and allows communication to go both ways. Your gut health will affect your entire body including your mood, stress and anxiety responses, appetite, sleep patterns, immune response (the body’s immune cells live in the gut), digestion and elimination, and many more functions. Irritable bowel syndrome (IBS) has been directly linked to a person’s gut microbiome. Autism, schizophrenia, depression, and anxiety have also been linked to the health of one’s gut.
What does all this mean? Well, what goes into your mouth may affect not only your overall health but may contribute to your general feelings of well-being and happiness. More than 90% of the body’s serotonin and about 50% of your body’s dopamine is found inside your gut. Your brain function is not only affected by the food you eat but also by the medications and supplements you take. A study investigating 41 common types of prescription medications presented in Barcelona, Spain, found that many drugs negatively affect our digestive systems. The four worst offenders include drugs like Nexium and Prilosec, Metformin, antibiotics, and laxatives that treat constipation. A class of antidepressants called selective serotonin reuptake inhibitors like Lexapro, Zoloft, Prozac, and others are associated with increased levels of a potentially harmful bacterium associated with IBS. Oral steroids like Prednisone cause higher levels of bacteria that contribute to weight gain and obesity. It is important to understand the benefits vs the risks of using prescribed and over-the-counter medications. Of course, before changing or discontinuing any medications you should first consult with your physician.
Symptoms suggestive of a gut-brain dysfunction include bloating, constipation, diarrhea, stomachache, vomiting, incontinence, yeast, and other fungal infections, unexplained weight loss or gain, infections, allergies, rashes, hardening of the arteries, autoimmune disorders like MS and RA, high blood pressure, migraines, diabetes, depression and anxiety, cancer, and many more. It is important that we take our gut health seriously. There are many things you can do to improve your gut microbiome and to re-establish a healthy gut-brain connection.
The power of prebiotics and probiotics cannot be understated. Prebiotics are the dietary fibers that feed your gut bacteria while probiotics are the microbes themselves. These beneficial microbes or good bacteria can help prime your gut to do its best job, but how do you incorporate these into your diet? It’s easier than you think. Here are some great suggestions.
- Consume fermented foods like pickles, sauerkraut, kefir, and yogurt*
- Eat a variety of fresh fruits and vegetables (organic if possible)
- Reduce sugar consumption
- Limit processed and fast food
- Reduce/eliminate exposure to plastics and environmental toxins
- Quit smoking
- Limit alcohol consumption
- Talk to your doctor about changing any prescription medications you may be taking
- Take a probiotic supplement in a glass bottle (no plastic) that contains at least 14 unique strains and avoid low-quality/cheap products
Improving your gut microbiome should be the first step in everyone’s journey to lasting health and vitality. It is easy to do, and the long-term results are well worth it.
*Store-bought yogurt and kefir do not contain as many active probiotics as homemade versions. When purchasing store-bought versions make sure to read the labels and do not use these products after the expiration date.
If you are interested in the benefits of kefir and want to learn how to make your own, continue reading below.
Kefir – A Probiotic-Rich Fermented Dairy Drink
Kefir – A Fermented Dairy Drink
April 1, 2024
Kefir, a fermented drink that is usually made from cow or goat milk is gaining in popularity and can be found in most grocery stores. This amazing probiotic is full of diverse health promoting micro-organisms that are created during the fermentation process. The bioactive peptides found in kefir are known to promote health and may help control blood pressure, offer antimicrobial protection, boost the immune system, and have cancer-fighting properties.
When introducing Kefir to your dietary regime, it is always important to be aware of possible side effects associated with a food you have never consumed before. Initial side effects and allergies are always a concern, especially if you have a problem with cow’s milk. If you are sensitive to cow’s milk, goat kefir can also be found, usually in health food stores like Whole Foods or Natural Grocers. Water kefir and some nut kefirs are also available.
Some people may experience initial reactions to the consumption of kefir like gas, bloating, and diarrhea so it is always a good idea to start slowly with small amounts. Digestive issues when starting Kefir is not indictive of an allergic reaction. Over time, these common side effects go away as your digestive system gets used to the new bacteria. However, on rare occasions, a person may experience allergic reactions like itching, a rash, or other allergy systems. If you experience anything suggestive of an allergic reaction, it is best to discontinue the product. If you have any concerns on how Kefir may interact with medications you are taking, are pregnant, or have major medical problems, then it is always best to consult your family doctor before starting Kefir.
What makes Kefir a powerful health drink:
- Beneficial probiotics/bacteria that improve your gut’s microbiome
- Great source of protein, calcium, D, K, and B vitamins
- Improves digestion and may help with IBS (Irritable Bowel Syndrome)
- May help prevent and fight certain cancers like leukemia, colon and breast cancer
- May help regulate blood sugar and lower cholesterol
- Has been shown to kill pathogens like E. coli, Staphylococcus auris, and Salmonella
What is the recommended amount of Kefir to drink daily?
Starting a probiotic food can sometimes cause digestive issues, so it is always best to start out slow and increase the amount of kefir you drink as long as it doesn’t cause stomach issues like bloating and gas. If you are a diabetic or are counting your carb intake, it is important to note that a cup of kefir contains around 14-18 carbs. If you are carb conscious, then limiting your intake to one cup of kefir a day may be necessary. For those without diet restrictions, one to three cups a day can be consumed.
Which is better, store-bought or homemade kefir?
Kefir is readily available in most grocery and health food stores but is super easy to make at home in your own kitchen. There are also some major nutritional differences between the store-bought version and the homemade alternative.
Store bought kefir:
Pros:
- Convenient
- Contains healthy probiotics
- Cow’s milk kefir can be found in most grocery stores
- Wide choice of flavors available
- Comes in small containers
Cons:
- Expensive
- Does not contain as many probiotics as the homemade
- May contain artificial flavorings
- May have added sugar
- Harder to find kefir cultured in goat milk, water and nut milk without going to a specialty grocery store
- Comes in plastic bottles*
Homemade kefir:
Pros:
- Contains the largest amount of healthy probiotics
- Does not contain added sugar or other unhealthy ingredients
- Lower in carbohydrates than the store bought versions
- Can be cultured in all sorts of liquids like cows, sheep or goat milk as well as water, juice, oat milk, soy milk, coconut milk, and nut milk.
- Can be made and stored in glass or stainless steel containers (Avoid plastic containers*)
- You can make as much as you want (Depends on how many kefir grains you have)
- Is easy to make
- Inexpensive
Cons:
- Takes a few minutes to prepare
- Have to wait 24 to 36 hours for it to ferment
- Have to add your own flavorings and sweeteners (if desired)
How to make kefir at home
The good news is that it is super easy to make your own kefir. Most kitchens will have all the supplies you need minus the kefir grains. I will address that in a minute.
Supplies:
- Liquid base to ferment the kefir grains in like cows milk, goat milk, coconut milk, oat milk, soy milk, etc.
- A glass mason jar with a lid
- Coffee filter (optional)
- Spatula
- Fine mesh stainless steel strainer (Avoid nylon or plastic*)
- Stainless steel or glass bowl
- Electric seedling mat if your room temperature is below 70 degrees F (great in winter)
- Active kefir grains from a reputable source
You will need to purchase kefir grains in order to start the process. They can be found online through Amazon or another supplier (I got mine through www.fusionteas.com). Make sure that you read through the reviews and try to pick a reputable source. They are usually mailed to you within a day or two. Active kefir grains are better than the powdered version. If you are going to make small batches 1-2 cups at a time then you can start with one tablespoon. For larger batches, order several tablespoons to get started quickly. There are all different opinions on how many grains to use vs the amount of liquid. The warmer your room the less grains you will need. The recommended temperature to make kefir is between 65 – 80 degrees. Higher temperatures can affect your kefir grains and the product’s taste. Kefir grains will naturally multiply as you make your kefir batches so eventually you will have enough for larger quantities or to give away to gift to neighbors or friends. Another good website with more information regarding how many kefir grains to use vs milk is www.myfermentedlife.com.
Okay enough with the boring stuff. Let’s get to the fun – making your own kefir.
Recipe:
Make sure you use clean mason jars and utensils. I always run mine through the dishwasher to make sure they are as clean as possible.
You will throw away your first batch of kefir. This batch is only intended to revive your grains once they arrive from your source.
Place one cup of milk in the mason jar and add your kefir grains.
Gently distribute the grains with a wooden spoon and cover the top loosely with the lid or you can place a coffee filter with a rubber band over the top.
Let this mixture sit for 24 to 36 hours in a room that is between 65-80 degrees. If it is too cold your grains will not convert your milk into kefir within the 24-to-36-hour fermenting period. You can use the seedling heating mat to increase the temperature in a room below 65 degrees. Kefir’s sweet spot seems to be around 75 degrees. If it is too hot, bad bacteria may take over the milk and ruin your kefir. DO NOT MIX OR SHAKE THE JAR THROUGH THE FERMENTING PROCESS! LEAVE YOUR JAR ALONE. Shaking and mixing during this process will cause the whey to separate from the milk. If you notice a little separation that is okay, but you don’t want to encourage this.
After the 24–36-hour fermenting time is up, you will notice if you tilt your jar a little that the milk has become thick. I can tell my kefir is ready for the next step when you can see a clear mottled white/yellow fluid starting to accumulate at the bottom of the jar.
Place your strainer over a bowl and empty the jar’s contents into the strainer. Carefully use a spatula to stir the milk/grains so that the liquid goes through the strainer into the bowl. Be careful not to crush or smash the grains. I think of the folding process you use when you are incorporating stiff egg whites to cake batter.
Note: If this is your first round, your kefir may be runny and not thick. After 36 hours, throw the first round away whether or not it is thick. Remember, you are trying to activate your grains. I was able to get a great cup of kefir after my third round. My grains also looked larger and more robust.
Once most of the liquid has been strained, you will notice the kefir grains are left inside the strainer. While in the strainer, gently wash them with cool water to remove any milk residue.
Return the kefir grains into another clean canning jar and start the process over again.
Every time you make a new batch of kefir, your grains will ferment the liquid faster. As your grains multiply and become more active you will be able to increase the amount of milk to use. It took my grains about 5 rounds to make 2 cups of milk into kefir within a 24-hour period. This is when the “art” of making kefir comes in. I say “art” because it is not an exact science as to how many grains vs how much milk you will need to make the perfect kefir. Just play with it and have fun.
Note: Your kefir should not be thin and runny like milk. It should be the consistency of a drinkable yogurt.
Place your kefir into a container in the refrigerator. It should be good for one week. A lot of people like the tangy taste of raw kefir. My husband and I like a sweeter fruity taste without the added calories of placing sugar in it. I like adding stevia and freeze-dried powdered strawberries to mine. The sky is the limit on how you flavor your kefir. You can add fruit, honey, dates, etc. You can also add it to smoothies, salad dressings, pour it over granola or use it in recipes that call for yogurt.
*A note about plastic storage containers, utensils, etc. It is now coming to light that not only are plastic particles from human trash being found in the oceans and sea life, but they are also being found in the blood and organs of human beings. Plastics contain many cancer-causing chemicals and are known to be endocrine disrupters. BPA-free labels mean nothing! There are many other chemicals in plastic that are known to affect fertility, cause gut inflammation, thyroid problems, cancer, etc. Please see the article, Swimming in a Sea of Plastic for more information.
How to use kefir
People can use kefir in the same way as milk and pouring yogurt. Try:
- drinking chilled in a glass
- pouring on cereal, oats, or muesli
- adding to smoothies
- eating with fruit
People can also use kefir in creamy salad dressings, iced yogurt, baked goods, and soups. However, be aware that heating the kefir will deactivate the live cultures.
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