Water kefir / tibicos - wonderful probiotic, long-life secret

Milk kefir versus water kefir

What is water kefir?

Benefits of drinking water kefir and using it on your skin

How to make water kefir / recipe

What is the best size for water kefir grains?

Bacteria and yeasts in water kefir

Get a water kefir starter (Outside Australia)

Get a water kefir starter (Australia only)

References

Milk kefir versus water kefir

Milk kefir is described on a separate page. It is a highly nutritious probiotic drink made from milk.

What is water kefir?

Water kefir is a fermented beverage teeming with beneficial probiotic bacteria. It is quick and simple to prepare, and once it is brewed, absolutely delicious. Even small children can enjoy it. It has a slightly sweet through to crisp, earthy, yeasty flavour, depending on how it was prepared. Sometimes when there are more yeasts in the brew it contains a tiny amount of alcohol and is slightly fizzy if bottled. Water kefir is a magnificent source of beneficial bacteria; it also contains a variety of enzymes and organic acids, and a range of B vitamins, vitamin k and folic acid (2).

Kefir means "feel good" in Turkish. Water kefir is also known as tibicos, tibi, sugar kefir, Japanese water crystals, bebees, Australian bees, African bees, California Bees, ale nuts, balm of Gilead or beer seeds.

Water kefir is made with kefir grains (small, translucent, gelatinous structures comprised of assorted bacteria and yeasts), water, and sugars. Kefir or tibicos cultures are found around the world, with no two cultures being exactly the same. Water kefir grains are translucent white and break easily when squeezed between the fingers. They more closely resemble irregular crystals. They have a mild taste, and are very healthy to eat.

If you don't want to consume dairy products then water kefir is an excellent non-dairy probiotic source. Other non-dairy probiotics include kombucha, sauerkraut and rejuvelac.

Do NOT dismiss water kefir because it contains sugars, and may be high in sugar. It contains and promotes bacteria that eat sugars, and therefore need to live in a sugar medium. Water kefir heals candida, and is suitable for diabetics in small quantities provided they monitor their blood sugar level. The numerous benefits of water kefir are too significant to ignore.

The kefir grains are a culture of bacteria and yeasts held in a polysaccharide matrix created by some of the bacteria. The microbes in kefir grains act in symbiosis to maintain a stable culture. They can do this in many different sugary liquids, feeding off the sugar to produce lactic acid, acetic acid, alcohol (ethanol), and carbon dioxide gas which carbonates the drink. When properly cared for and regularly cultured, they produce a wonderful probiotic-rich beverage that continues to grow and reproduce indefinitely.

Water kefir is completely different to kombucha, with different bacteria and yeasts, different nutrients, different therapeutic benefits, totally different flavour, and a much higher pH. You can't compare or replace the one with the other.

You can brew water kefir with a variety of fruits, coconut water, and various kinds of sugars, all of which come together to produce complex and beautiful flavours. After you have brewed your water kefir / tibicos, it is easy to add other flavours too.

Benefits of drinking water kefir and using it on your skin

Drinking Water Kefir can help you to achieve your optimal health, strengthen your immune system, and help to prevent diseases of all kinds. Most importantly, it restores good digestion - the key to health and longevity. When your body is out of balance, unfriendly opportunistic bacteria and yeasts can take over - producing irritable and bad digestion, food allergies, headaches, flu, skin rashes, and other more serious disorders. Water kefir is something you and your family can drink and use on your skin every day.

Inhibits the growth of unfriendly bacteria and yeasts, and helps beneficial probiotic microorganisms to colonise and thrive in your digestive tract, and throughout the test of the body (skin, eyes, bladder, vagina, nose, throat, etc).
Contributes to a healthy immune system.
Reduces inflammation.
Helps with the digestion of food and micronutrients. The KEY for health and longevity is good digestion, and a balance of good bacteria are the essential starting point.
Heals, or reduces the symptoms of irritable bowel syndrome IBS) including bloating, indigestion, flatulence, diarrhoea/constipation, nausea, low energy, muscle aches and pains.
Heals intestinal dysbiosis and SIBO (small intestine bacterial overgrowth).
Increased energy and overall feeling of good health.
Can stop unhealthy food cravings, especially for sugars and sweet foods.
Skin complexion and overall condition improves. Brown liver spots can fade, as can skin tags, moles, warts etc. It can ease or cure many skin conditions, such as psoriasis, eczema and acne.
Hair and nails look healthier, and are strengthened and improved.
Liver cleansing, as in traditional Chinese medicine, thus easing aches and joint pains, and benefitting the eyes.
Glandular ( endocrine) system (adrenals, thyroid, pituitary, ovaries) benefits. Women have healthier periods, some women have periods start again after early menopause.
A tranquilising effect on the nervous system has helped many who suffer from sleep disorders and insomnia, depression, ADHD and autism.

How to make water kefir / recipe

Basically you put water kefir grains in a sugary water and let them ferment for 24 to 72 hours at room temperature. The final result will depend on the temperature, the particular sugars that you use, your kefir grain culture, the mineral content of the water, and the lack of pollutants in the water, and the sugars and fruits you may use.

Here is a typical recipe to make 1 litre / 1 quart:

INGREDIENTS

1/4 to 1/2 cup of kefir grains (Get a starter You live outside Australia or your live in Australia).
60 grams / 4 tablespoons of white/raw/brown sugar, sucanat, rapadura, agave nectar, jagari, palm sugar or maple syrup.
Alternatively, you can replace the sugar and water with coconut water (the juice from a fresh coconut)
Do NOT use honey - it is an anti-microbial that will kill the water kefir.
1 teaspoon blackstrap molasses
1/2 lemon, chopped into large pieces (optional, good for acidity)
1 litre (4 cups) of water
2 litre jar with lid or thin material cover

Optional - try adding one or more of these:
1 dried organic fig, halved
1/4 cup apple juice
banana - about 2cm / 1" cut into thin slices

METHOD

Dissolve the sugar in the water. If you heated it, let it cool completely to room temperature. If it is hot you will kill the kefir grains. Put it in the jar, add the other ingredients and stir. There should be plenty of air space at the top of the jar.

Cover the jar with a piece of loose cloth, so it can breathe. Set the jar aside to ferment at room temperature for 24 to 72 hours in a cool part of the kitchen out of the sun.

Sometimes the kefir grains will float, but mostly they stay on the bottom of the jar. It is not necessary to stir the kefir while it is fermenting. Gentle stirring or swishing the jar may help the fermentation.

When finished, pick out the pieces of fruit and discard them, then strain out the tibicos grains to make the next batch.

The perfect temperature for water kefir is 22C / 71F. However, it will thrive in a range of 18-28C / 65-82F. At temperatures outside this range, some of the microorganisms will still thrive, but others will die off and the symbiotic integrity of the culture may be lost.

When is the kefir ready?

Taste it. It is no longer flat, sweet water. It has a slightly sour or tart bite along with a little sweetness. There may also be a few tiny bubbles effervescing when you move the jar. Depending on the ingredients you used, it may taste a little like a red wine, complex fruity, or have its own unique flavour.

The pH will be more acidic at around 4.5, if you are able to test it.

When you store the kefir, it continues to ferment, but more slowly, especially if it is in the refrigerator. After a few days there may be more carbonation (bubbles) and it will continue to become more tart and acidic (and very healthy). It is quite drinkable at any point so there is nothing to worry about. Once you get into the swing of things you will brew it the way you like it.

If you forget to bottle your kefir when it is ready, a day or two extra will do no harm. After a week, some of the microorganisms may die off. You can continue to use the culture, but it may take a couple more brews to re-establish the symbiotic balance of the bacteria and yeasts.

Storage

After you brew is ready, you can store it in a glass bottle at room temperature. If the lid is on tightly, it will develop a fizz or sparkle after a day or two, depending on the temperature, the level of residual sugar in your brew, and the particular yeasts that are in your culture. Warning: after a couple of days, considerable pressure may build up under some circumstances, and there is a danger of the bottle exploding. With your first few brews, I suggest that you gently release the cap to see how much pressure there is. After a few different brews, you get a feel for how long you can leave it.
If you put it straight into the refrigerator after bottling, you will get a still, rather than fizzy drink. If the lid is on tight, it may build up a little pressure, but it will take much longer.

You can store water kefir for years, the same as you can store wine. Its flavour and complexity changes, and it remains a delicious drink.

WARNINGS

It is important to use ingredients that will not inhibit the fermentation.

Water. The best water is mineral-rich or hard spring water. The chlorine in tap water kills the microorganisms in the kefir, so filter the tap water or leave it in a wide bowl for a few hours for the chlorine to evaporate off. Tap water often contains other nasty ingredients that inhibit kefir fermentation, such as chloramine and fluorides. But mostly, filtered tap water works. If you use reverse osmosis filtered water or distilled water, such water contains no minerals and again, the kefir grains can die. Add some mineral drops to the water, use a tiny pin-head sized pinch of Celtic sea salt, or use mineral-rich blackstrap molasses to replace some minerals.

Fresh fruit should be organic if possible. Otherwise wash it carefully to remove pesticide residues.

Dried fruit must be preservative-free, otherwise it will inhibit or kill the bacteria. Many dried fruits use preservatives, so try to buy organic and check carefully.

Acidity. The kefir culture should be slightly acidic, with a pH of 3.0 to 4.6. Adding a piece of fresh lemon to your brew will make it more acidic. If the kefir is not slightly acidic, there is a danger that moulds and other undesirable microorganisms can take hold. If you see black mould, or other fungi forming on the surface, discard the brew, wash everything carefully, throw away your grains, and start again. Sometimes a little white or creamy residue forms on the surface - this is OK. The basic test is how does your brew smell? It should smell yeasty, earthy, fruity and pleasant.

Metals. Kefir can react with metals such as aluminium and iron, so don't brew it in a pot made from those metals. Ideally use a glass or ceramic jar to brew your kefir. Stainless steel and plastic utensils are OK. After a batch is ready it is best to store it in sealed glass bottles in the refrigerator if you are not going to use it for a few days.

What is the best size for water kefir grains?

Water kefir grains can vary in size from 1mm / 0.04" (the size of a grain of sand) to 5cm / 2" (the size of a small chicken egg). A batch of kefir will have a variety of sizes, but with most tending towards the same size.

The smaller the grains, the greater the surface area they have, and the faster they work. Smaller grains tend to be more consistent and produce a better flavour drink. However, mashing or breaking up the grains does not seem to improve them. Just let them grow to their own natural size.

The size of the grains depends on:

Temperature. Warmer temperatures produce smaller grains, cooler temperatures make larger grains.
Season. They really seem to know what the season is, regardless of the temperature inside the room. In summer, they produce smaller, faster-growing grains.
Brewing time. The longer your usual brew time before a fresh batch of liquid is used to start the next brew, the smaller the grains.
The recipe. Some recipes, with different sugars and fruits, produce smaller or larger grains.
Stress. If the grains are stressed, they will be smaller.

Bacteria and yeasts in water kefir

A variety of bacteria and yeasts exist in the kefir grains and liquid (1,2). Bacteria are not like other living organisms that breed true according to a genetic program that is transmitted only vertically from parent to offspring. Instead, bacteria morph from one species to another, partly by means of horizontal transfer of genes by various weird and wonderful biological mechanisms (other than sex, which by definition cannot occur in bacteria). Thus, the species-designations in bacteriology are matters of convenience and are misleading inasmuch as they imply some sort of genetic integrity which may or may not be there. It seems perfectly possible for one species of Lactobacillus to morph into another in response to environmental conditions, and indeed I would assume it is also possible for Lactobacillus to morph into other bacilli. With bacteria it is more or less that case that whatever the environment dictates will spontaneously appear. So microbial species lists, while interesting, are not definitive.

Bacteria:

Acetobacter.
a. fabarum.
a. orientalis.

Bacillus.
b. subtilis.
b. graveolus.

Lactobacillus.
l. acidophilus.
l. alactosus.
l. brevis has been identified as the species responsible for the production of the polysaccharide (dextran) that forms the grains.
l. bulgaricus.
l. casei. Produces lots of lactic acid; colonises well in the gastric tract; creates a favourable medium in which other beneficial bacteria can grow; inhibits putrefaction and harmful bacteria; increases immune function; helps protect against bacterial infections.
l. casei ss. (subspecies) casei.
L. casei ss. pseudoplantarum.
l. casei ss. rhamnosus.
l. casei ss. tolerans.
l. coryneformis ss. torquens.
l. fructosus.
l. hilgardii.
l. homohiochi.
l. hordei.
l. nagelii.
l. plantarum. Produces lactic acid; fights listeria monocytogenes; makes plantaricin; inhibits a large number of Gram-positive bacteria - the type of bacteria that cause spoilage.
l. plantarum.
l. pseudoplantarum.
l. reuterietc.
l. yamanashiensis.

Leuconostoc.
l. mesenteroides.
l. citreum.

Pediococcus damnosus.

Streptococcus.
s. agalactiae.
s. bovis.
s. cremoris. Has similar properties to s. lactis.
s. diacetylactis. Produces carbon dioxide in the kefir; makes diacetyl, which gives kefir its characteristic odour; other properties similar to s. lactis.
s. faecalis.
s. lactis. Produces lactic acid, aids digestion, inhibits harmful microorganisms, produces bacteriolysins.
s. mutans.
s. pneumonia.
s. pyogenes.
s. salivarius.
s. sanguinis.
s. suis.
s. viridans.

Yeasts:

Candida.

c. lambica.
c. lamica.
c. gueretana.
c. valida.

Hansenula valbyensis.

Kloeckera apiculata.

Lachancea fermentati.

Saccharomyces.
s. bayanus.
s. boulardii.
s. cerevisiae.
s. florentinus.
s. pretoriensis.
s. uvarum.

Torulopsis insconspicna.

Zygotorulaspora florentina.

References

1. Gulitz A., Stadie J., Wenning M., Ehrmann M.A., Vogel R.F. The microbial diversity of water kefir. International Journal of Food Microbiology. December 2011,15;151(3):284-8. Epub 2011 Sep 24. Article

2. K. Ramotar, J. M. Conly, H. Chubb, T. J. Louie. Production of Menaquinones by Intestinal Anaerobes The Journal of Infectious Diseases, Vol. 150, No. 2, Augugust 1984. (pp. 213-218) Article