How much probiotic bacteria is in kefir?

Kefir is just one of the many places you can find an abundance of probiotics, though here at CG we believe kefir is the best 😉

Probiotics are revolutionising how we approach our health – these tiny titans can improve digestion, boost the immune system and even uplift your mood! Probiotic supplements and foods, like kefir, have become increasingly popular but research is still ongoing to look into all the ways these microorganisms can impact us.

Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit to the host”.¹ You already have trillions of bacteria in your gut, probiotics can help nurture the ‘good gut bugs’ and crowd out the bad ones.

From CG fermented kefir to supermarket brands and capsule probiotics, there is a wide range to choose from. Read on to find out why we think kefir – our kefir especially – outshines the others!

Image of Iestyn, Chuckling Goat staff member and Head of dairy.

How much probiotic bacteria is in kefir?

Probiotic bacteria is measured in Colony Forming Units (CFUs), this measure indicates the number of viable cells that can reproduce to form bacterial colonies.²

Real kefir made with kefir grains, continues to ferment over time, increasing the live bacteria count, so there is no way of fixing the CFUs. The probiotic count depends on a number of factors such as initial fermentation duration, temperature, milk composition and storage conditions. After a while, the bacterial count will plateau and start to fall.

Image of Iestyn making real kefir using real, live kefir grains.

There have been studies that look at the amount of probiotic bacteria in fermented kefir, however they do vary. One study found that after 24 hours of fermentation, the kefir tested contained 100,000,000 CFU/ml of Lactobacillus, 100,000 CFU/ml of Lactococcus, 1,000,000 CFU/ml of yeasts and 1,000,000 CFU/ml of acetic acid bacteria.³

Another source shows ranges of 64,000 CFU/g to 850,000,000 CFU/g for bacteria and 150,000 CFU/g to 370,000,000 CFU/g of yeasts.⁴ If you’re having a 170ml glass of kefir – that’s billions of probiotic bacteria and yeasts!

Does Chuckling Goat kefir contain more probiotic bacteria than supermarket brands?

Yes! Our kefir contains 27 strains, while most supermarket brands contain 3-13 strains. Here at Chuckling Goat, our kefir is made through fermentation using real live kefir grains. Supermarket kefir is usually made with freeze-dried cultures mixed into fermented dairy. This limits the number of strains and they die off very quickly. Our kefir continues to ferment, increasing in potency.

Choosing a live probiotic source, like our kefir, means that the probiotic bacteria are more likely to survive in the digestive tract. CG kefir has been tested by Aberystwyth University and shown to contain ‘non transient’ bacteria that survive the digestive process.⁵

Some supermarket brands are pasteurised after fermentation and contain added sugars that can affect the probiotic content and strength of the final product. They also may contain other additives and stabilisers which can have an impact on gut inflammation and gut dysbiosis.⁶ Our kefir is pure and unflavoured for maximum therapeutic benefit.

Still not sure? You can learn to spot the differences yourself from our article REAL kefir vs FAKE kefir: 10 key differences.

Image of Chuckling Goat Original Kefir in hand.

Can you get enough probiotic bacteria from kefir alone?

You may be wondering if you can really get enough probiotic bacteria from kefir without further supplementation? Yes! With the caveat that you should be taking live, fermented kefir – not the fake kind.

It’s also not always about taking the highest CFUs available – you want bacterial diversity as well. Kefir also contains beneficial yeasts as well as probiotics, these have been found to have anti-microbial properties⁷ and may help contribute to the probiotic bacteria’s ability to survive and thrive.⁸

Separate the real story from the myths in our article 4 myths about probiotics: busted!

The importance of prebiotics when taking probiotics

We’ve looked at the importance of probiotics, however there is another piece of the microbiome puzzle called prebiotics. Prebiotics are non-digestible plant fibres that feed the good bacteria – probiotics – in your gut.⁹

Prebiotics can be found in foods such as asparagus, chicory, onion, garlic, soybean, sugar beet, rye, peas and many more.¹⁰ At Chuckling Goat, we have collected 14 different ingredients that contain a whopping 18 different prebiotic fibres between them in our Complete Prebiotic to make it that bit easier for you to get as much diversity as easily as possible in your prebiotic sources.

Another underrated source of prebiotic fibres are mushrooms – yep that’s right! Medicinal mushrooms such as Reishi (Ganoderma lucidum) and Turkey Tail (Trametes versicolor) contain high levels of beta-glucans¹¹, you can find both of these in our Complete Mushroom Blend.

Image of Chuckling Goat Mushroom Powder being added to Chuckling Goat Travel mug.

So, should I take kefir as a source of probiotics?

Yes! Kefir is a great option when choosing a probiotic source. Choose a live, active kefir fermented with real kefir grains. As we’ve explored, while taking a probiotic alone is still beneficial, taking a prebiotic alongside it will maximise the health benefits.

We know it may feel disconcerting not to have the exact CFUs so you can compare products, however, it’s important to consider the fermentation method and choose a live kefir that will continue to ferment and contains bacteria that survive the digestive process.

If you’re struggling with the taste of real kefir, mix it up in a Gut Health Smoothie alongside our Pure Fish Collagen and Complete Prebiotic for the best gut health benefits.

If you’re not sure where to start with prebiotics, probiotics (and postbiotics!) we recommend trying our Microbiome Test – this will help you understand your gut’s microbial landscape and whether any of your gut symptoms have come from a pesky pathogen, from poor overall diversity or lack of prebiotic fibre.

We don’t recommend consuming our kefir alongside immunosuppressants, please refer to your GP or consultant. For other contraindications, please also contact your GP.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

How much probiotic bacteria is in kefir?

How much probiotic bacteria is in kefir?

Does Chuckling Goat kefir contain more probiotic bacteria than supermarket brands?

Can you get enough probiotic bacteria from kefir alone?

The importance of prebiotics when taking probiotics

So, should I take kefir as a source of probiotics?

References

Questions? Talk to a Nutritional Therapist on live chat!

More from The Gut Health Express

As Featured In