My Journey to Kefir: How a Functional Doctor Helped Me Rebalance My Gut

I didn’t start drinking kefir because it was trendy or because I saw it on a health influencer’s page. I started drinking kefir every day because my gut needed serious support and a functional medicine doctor helped me figure that out.

When I first sought support from my functional doctor, I was dealing with a mix of symptoms that didn’t have clear answers. After a series of tests, including a comprehensive stool analysis, we discovered that I had low levels of lactobacillus, a key type of beneficial bacteria that helps keep your gut balanced and your digestion on track.

That’s when kefir first entered the picture.

My doctor explained that one of the simplest and most effective ways to start rebalancing my gut microbiome was to introduce natural sources of probiotics and kefir was at the top of the list. I’d heard of kefir before, but I’d never really looked into it. It turns out, it’s one of the most powerful probiotic-rich foods you can take daily.

Since then, drinking kefir has become part of my daily routine. Not because I feel like I “should,” but because I’ve actually noticed the difference it makes, especially in my digestion, energy, and overall sense of wellbeing. It’s now been over a year, and kefir is something I genuinely look forward to each morning.

In this article, I want to share what I’ve learned, from how I make kefir at home to the surprising benefits it’s had on both my body and mind. I’ll also cover some common kefir questions, tips for getting started, and why homemade kefir might be one of the best things you can do for your gut health.

What Is Kefir? A Simple Fermented Drink with Powerful Benefits

If you’re new to the world of kefir, you might be wondering, what exactly is kefir?

Kefir (pronounced “keh-FEER” or sometimes “KEFF-er”) is a naturally fermented drink made using kefir grains, tiny gelatinous clusters of beneficial bacteria and yeast. These grains are added to milk or water, depending on the type of kefir you’re making, and left to ferment for 24 to 48 hours. The result? A tangy, probiotic-rich drink that’s packed with gut-friendly microbes.

The origins of kefir go back thousands of years to the Caucasus Mountains, where it was traditionally made using animal-skin bags hung by the doorway. Each time someone walked past, they’d give the bag a nudge to keep the fermentation going. It’s a bit different from today’s methods (I use a glass Kilner jar!), but the core idea is the same: natural fermentation that supports health.

You’ll often hear about two types of kefir: milk kefir and water kefir.

Milk kefir is made using cow, goat, or sheep’s milk and it’s what I drink daily.

Water kefir is dairy-free and made with sugar water or coconut water, using a different type of kefir grain. It’s lighter, slightly fizzy, and popular among those avoiding dairy.

One of the most fascinating things about kefir is that it’s alive. The kefir grains contain a symbiotic colony of bacteria and yeast (often called a SCOBY), which work together to transform the milk or liquid into a powerful probiotic drink. It’s not just food, it’s functional food.

People often ask me if kefir is similar to yogurt. While both are fermented and contain probiotics, kefir has a far wider range of bacterial strains, making it a more potent source of good microbes for your gut.

Whether you’re choosing milk kefir or experimenting with water kefir, the core benefit remains the same: you’re feeding your gut with living, beneficial bacteria that can support digestion, immunity, and even mental clarity. And the best part? Once you have the grains, you can keep making it at home again and again.

Why I Make My Own Kefir at Home (and Don’t Rely on Supermarket Versions)

When I first started drinking kefir, my functional doctor gave me some live kefir grains so I could start making my own at home. At the time, I didn’t realise how different homemade kefir would be compared to what you find in shops but now, I wouldn’t go back.

You can buy kefir in supermarkets these days, and while it’s convenient, it’s not always the best option if you’re looking for something that’s truly alive and beneficial. Many store-bought kefir drinks are pasteurised after fermentation (which kills off many of the good bacteria), and some have added sweeteners, thickeners, or preservatives, things I’d rather avoid.

Homemade kefir, on the other hand, is alive, fresh, and completely under your control. You know exactly what’s going into it, just quality milk and your living kefir grains. It’s also far more cost-effective. Once you’ve got your grains and a couple of jars, it pretty much sustains itself.

Making kefir at home sounded a bit intimidating at first, but honestly, it’s become one of the easiest and most satisfying parts of my routine. It takes just five minutes a day, and the benefits far outweigh the effort.

Over time, I’ve even tweaked my setup to make it work better for me. I started with one 0.5-litre Kilner jar, but I found that I preferred the taste and texture of kefir that had been left to ferment for 48 hours. The problem was, I could only drink it every other day. So I got a second jar and now I alternate them, making sure I have a fresh batch of 48-hour kefir every morning.

From taste to potency, homemade kefir really is in a league of its own. And when you consider the gut health benefits, the money saved, and the lack of unnecessary ingredients, it’s hard to justify buying the supermarket version again.

My Daily Kefir Routine: Simple Steps That Keep My Gut Happy

Over the past year, making kefir at home has become second nature to me. I’ve found a rhythm that works, and honestly, it only takes a few minutes each day. If you’ve ever wondered how to make kefir at home, here’s exactly what I do.

Each morning, I take one of my Kilner jars off the kitchen counter, it’s been fermenting for about 48 hours. I prefer the longer ferment because it tends to be a bit gentler on the gut and slightly lower in natural sugars. But to keep that going daily, I use two jars on rotation.

I start by giving the jar a little swirl, then I pour the contents through a mesh strainer into a bowl. This separates the kefir liquid from the grains. The strained liquid is ready to drink or pop in the fridge if I’m short on time, and the grains go straight into a clean jar for the next batch.

To prepare the next batch, I simply pour in some organic full-fat cow’s milk, just enough to cover the grains well and loosely close the lid. I leave a small air gap, then cover the top with a mesh material to stop any fruit flies from getting in. (In summer, this is essential!) I actually use a cut-up Tesco fruit and veg bag, and it works perfectly.

I always place the jar somewhere out of direct sunlight and let it sit at room temperature for 48 hours to ferment. The grains do their thing while I get on with my day.

When it’s time to eat, I usually pour my kefir into a bowl and add a handful of blueberries, raspberries, and a sprinkle of hemp hearts. It’s my go-to breakfast. Some days I stir in a scoop of Hunter & Gather unflavoured collagen peptides (bovine protein) for an added nutritional boost.

If I’m in a rush, I just pop the strained kefir in the fridge and have it later in the day. It really does take less than five minutes to prep everything, and once you get into the habit, it becomes as easy as making a cup of tea.

I’ll be honest the taste took some getting used to. It reminded me of a thin, tangy yoghurt at first, and since I’ve never been a fan of yoghurt, I had to push through those early days. But now, it’s something I genuinely enjoy, especially with my little fruit and protein additions.

Does What You Mix into Kefir Matter? (Yes, and Here’s Why)

One of the things I quickly learned on my kefir journey is that what you mix into kefir can actually affect its benefits. It’s not just about flavour, it's about keeping those live cultures happy.

For example, a common mistake people make when they're new to kefir is adding honey or maple syrup directly into the jar during fermentation. While it might sound like a good way to sweeten things up, sugar sources like this can interfere with the balance of bacteria and yeast in the kefir grains. They’re already feeding off the natural sugars in milk, so adding extra sugar can tip things in the wrong direction or even damage your grains over time.

That’s why I never add sweeteners during fermentation. If you want to add a drizzle of honey for taste, it’s best to do that after the fermentation process is complete and you’ve removed the grains.

The same goes for adding fruit. I often mix in berries like blueberries and raspberries after my kefir has finished fermenting. This way, the good bacteria have already done their work, and I still get the benefit of flavour, fibre, and antioxidants from the fruit, without disturbing the fermentation process.

That said, there are recipes out there for second ferments, where you do add fruit after straining out the grains and let the kefir sit again for 12–24 hours to create a lightly fizzy drink. It can work, but it’s a slightly different process and not something I do daily.

People often ask me whether kefir grains are hard to keep alive. The good news is they’re surprisingly hardy. As long as you keep feeding them fresh milk and don’t expose them to extreme heat or metal utensils, they’ll happily keep going. I was a bit nervous at first, but they’re really low maintenance. If anything, they tend to multiply quickly, so you’ll often have more than you need.

That’s why it’s important to keep an eye on your grain-to-milk ratio. Too many grains in one jar can cause the fermentation to happen too quickly, which can make the kefir too sour or separate into curds and whey. When that happens, I simply remove a portion of the grains and either give them away, freeze them, or compost them.

At the end of the day, kefir is alive. And just like anything living, it needs the right conditions to thrive. Treat it with a bit of care and consistency, and it’ll continue to nourish your body in return.

Making Kefir Work for You: Practical Tips for Everyday Life

One of the best things about kefir is how flexible and forgiving it can be. Once you’ve found a rhythm that suits your routine, it just slots into daily life without much fuss. That said, there are a few practical tips I’ve picked up that might help you make kefir work even better for you.

Going on holiday? No problem.

If you're wondering how to store kefir grains while you're away, the easiest way is to pop them in a clean jar with fresh milk and store it in the fridge. Cold slows the fermentation process right down, so your grains can rest for up to 2–3 weeks this way. When you return, just strain them, give them a fresh milk top-up, and they’ll bounce back in no time.

Trying plant milk or water kefir?

Although I use organic full-fat cow’s milk daily, kefir can also be made with plant-based milks like coconut, almond, or oat. However, most plant milks don’t naturally contain enough sugar to properly feed kefir grains long-term. This means the grains can weaken over time if used in non-dairy milk alone.

If you’re experimenting with plant milks, you can still do it but it’s best to:

• Only ferment with plant milk for one or two batches at a time

• Refresh the grains in dairy milk regularly to keep them strong and active

Adding extra sugar (like honey or maple syrup) during fermentation isn’t ideal, as it can interfere with the natural microbial balance of the grains. It’s always safer to flavour your kefir after fermentation, once the grains have been removed.

For those avoiding dairy altogether, water kefir is a great alternative. It’s made using a different type of kefir grain (not interchangeable with milk grains) and ferments in a sugar-water solution. It’s naturally fizzy and can be flavoured with fruit during a second ferment, which makes it a lovely probiotic-rich drink on warm days.

What to do when your grains multiply

Kefir grains tend to grow quickly, especially if your kitchen is warm. I’ve found they almost double in size every few weeks, so it’s important not to overcrowd your jar. Too many grains can ferment the milk too quickly, resulting in a strong sour taste or curdling.

If you find yourself with too many grains, don’t panic. You can:

• Give some away to friends or family (a great way to share the benefits!)

• Freeze them in a little milk for future use

• Compost them if you have no takers

Keep it simple

You don’t need fancy equipment or a big kitchen to make kefir work. All you really need is a couple of glass jars, a mesh strainer, and a bit of patience. Once you’ve found your flow, whether that’s fermenting for 24 hours or stretching it to 48, you’ll wonder how you ever lived without it.

The key is to make kefir work for your lifestyle. Don’t stress if you forget a day or your routine shifts now and then. Kefir is wonderfully adaptable, and as long as you treat the grains with care, they’ll continue to support your gut and overall wellbeing.

The Health Benefits of Kefir (Mind & Body)

When I first started taking kefir, I was mostly focused on improving my gut health. But what I’ve noticed over time is that the benefits go far beyond digestion. Drinking kefir daily has helped me feel more balanced both physically and mentally.

So, what makes kefir so powerful?

The secret lies in its probiotic content. Unlike regular yoghurt, kefir contains a diverse mix of live bacteria and beneficial yeast, sometimes more than 30 different strains. These live cultures help restore balance in the gut, especially if you’ve taken antibiotics, eaten a heavily processed diet, or experienced chronic stress.

A healthy gut microbiome plays a key role in how we digest food, absorb nutrients, and fight off infections. But what’s really fascinating is how much it impacts our mental health, too. There’s now strong evidence showing a direct connection between the gut and the brain, often called the gut-brain axis.

Studies have found that certain strains of probiotics (like those found in kefir) can positively influence mood, reduce symptoms of anxiety and depression, and even improve cognitive function.

One study published in Frontiers in Microbiology showed that kefir may support immune function and modulate inflammation, both of which are linked to mood disorders and fatigue.

Since introducing kefir into my routine, I’ve noticed:

• Less bloating and digestive discomfort

• More regular bowel movements

• A more stable mood and better focus throughout the day

• Improved resilience to colds and bugs

Other reported kefir health benefits include:

• Supporting skin health and reducing inflammation

• Helping the body absorb minerals like calcium and magnesium

• Potentially improving bone density over time

• Supporting liver function and detox pathways

• Providing B vitamins for energy and nerve health

It’s also incredibly hydrating and nourishing first thing in the morning, especially when combined with fruits, seeds, or collagen for that extra nutritional boost.

Of course, it’s not a magic fix on its own but kefir has definitely become one of the foundations of my natural health routine. It’s gentle, it’s real food, and it works with the body, not against it.

Who Might Benefit from Kefir And Who Should Be Cautious

Kefir can be a powerful addition to many people’s routines but like anything health-related, it’s not one-size-fits-all.

If you're wondering who should consume kefir, the answer is: most people can benefit, especially those looking to improve gut health, support immune function, or reduce low-grade inflammation. It’s particularly helpful for anyone who’s:

• Recently taken antibiotics

• Struggling with bloating or irregular digestion

• Managing skin issues like eczema or rosacea

• Wanting to naturally boost mood, focus, or energy

• Interested in supporting overall immunity through the gut

I’ve personally found kefir to be a gentle, daily tool for long-term gut healing, especially after discovering my low lactobacillus levels through functional testing. And over time, the benefits have continued to build.

That said, kefir isn’t for everyone

If you have a true dairy allergy (not just lactose intolerance), kefir made with cow’s milk may not be suitable unless it’s specifically made with a dairy-free base like water kefir. While many people who are lactose intolerant can tolerate kefir due to its low lactose content (the fermentation breaks most of it down), it’s still important to start slowly and listen to your body.

People with histamine intolerance should also approach kefir with caution. Fermented foods are naturally high in histamine, and for some, this can trigger symptoms like headaches, fatigue, or skin flare-ups. In these cases, it’s best to speak with a functional medicine practitioner or nutritional therapist before introducing kefir.

Pregnant women and those with compromised immune systems may also want to get personalised advice before starting any fermented food, just to be safe.

It’s worth saying again, kefir is alive. That’s part of its beauty, but it also means it interacts uniquely with each person’s system. If you’re ever unsure, get curious, track how you feel, or speak to someone who can guide you through it.

But for many of us, that simple daily glass of kefir can be a surprisingly powerful step toward feeling better, physically, mentally, and even emotionally.

What Kefir Has Taught Me About Healing

When I first started drinking kefir, I didn’t expect it to become such a consistent and valuable part of my routine. It was just a small suggestion from my functional doctor, a natural way to support my low lactobacillus levels. But over time, that daily jar has become something much more.

Making kefir at home has reminded me that sometimes the most effective health shifts are the simplest ones. There’s something grounding about preparing it myself, watching the grains do their thing, and knowing I’m giving my body something alive, nourishing, and supportive.

It’s also been a way to reconnect with how the body works and how much it can heal when given the right tools. Kefir hasn’t “fixed” everything, but it’s played a meaningful role in how I feel today: more balanced, more energised, and more in tune with my gut and overall wellbeing.

If you’re considering adding kefir to your routine, my advice would be this: start small, stay consistent, and notice how your body responds. You don’t need to do it perfectly. The key is just getting started and letting the process become part of your day in a way that feels natural.