If you’re a fan of our kefir, there’s likely a specific reason you took the plunge and grabbed your first bottle. While some of you grew up drinking it, others may have tried based on a tip from a friend, had it recommended by a health practitioner, or read a news story promoting the many benefits of the fabulous and fizzy drink. Whatever your reason, we’re glad to have you in the Lifeway family.
Drink Kefir, Feel Fabulous
We’re obviously fans of all things kefir, but we’re especially proud of the fact that our kefir is up to lactose-intolerant-friendly. The magic behind it? By fermentation, of course!
The Simple Answer: Get Cultured
On a basic level, a person who is lactose intolerant is unable to digest lactose (milk sugar that is naturally occurring). A person who is lactose intolerant is not allergic to milk or dairy foods (that’s something completely different); they simply have a deficiency in the enzyme lactase, which is what our bodies use to break down lactose.
So what does fermentation have to do with lactose? Basically, fermentation (or fermenting) is the term used to describe foods that have been broken down to a degree by bacteria, enzymes, and yeast. The result of this process often creates new flavors, textures, extends the shelf life and may provide health benefits such as probiotics. Lifeway Kefir provides 12 specific live and active probiotic cultures, which during our long fermentation time (14-18 hours), work to break down the lactose to ensure the kefir is lactose intolerant friendly.
The Not So Simple Answer
Lots of things happen to milk when kefir cultures are introduced, especially with the lactose (what we really care about right now). On a chemical level, lactose is a disaccharide (two-part) sugar found in milk. During fermentation, kefir cultures split a majority of the lactose into the simple sugars galactose and glucose (galactose and glucose are the two monosaccharide sugars that create lactose when linked). Once lactose is broken down, the enzyme lactase is no longer needed for digestion. That is why our kefir is tolerated by most people who are lactose-intolerant!
The chemical reactions don’t stop there, though! Once the lactose is broken down, the kefir cultures turn to the remaining sugars. When they react with glucose, they turn it into lactic acid in a process known as homofermentation, while also releasing carbon dioxide which may sometimes expand the bottle, and create the fizz in kefir (it’s called the Champagne of dairy for a reason). This lactic acid reduces the pH of the kefir, extending the shelf life and preventing harmful bacteria from growing, while also giving kefir its distinct taste and bite!
In addition, the probiotics in fermented dairy products such as kefir, may improve the symptoms of lactose intolerance. Research demonstrated that the probiotics in kefir modified the metabolic activities of microbiota in the colon to help alleviate lactose intolerance. Kefir and other fermented dairy products have “bacterial lactase” which helps one digest the little lactose that is remaining. The bacterial lactase survives the acidic conditions of the stomach, as it’s protected by the probiotic bacteria cells and is facilitated by the buffering capacity of the kefir.
How it Fits into FODMAP Diet
A low FODMAP diet (a diet low in short-chain carbohydrates) is often recommended for individuals suffering from IBS and other GI disorders. Dairy foods often fall in the high FODMAP category due to their lactose content. The good news is that Lifeway Kefir may fit into those following a low FODMAP diet because of its low lactose content. Along with improving lactose intolerance, probiotics found in Lifeway products may downgrade an immune response to sensitivity to milk and improve gastrointestinal distress in those individuals sensitive to dairy. In addition, kefir contains essential nutrients that may be missing when following a low FODMAP diet that is low in dairy. An 8-ounce serving of kefir is an excellent source of vitamin D, riboflavin, vitamin B12, and calcium, and a good source of protein, vitamin A, pantothenic acid, biotin, phosphorus, selenium and zinc.
A Long Story Short
The fermentation process can be complicated, but we hope we’ve answered a few of your questions about the lactose concentration in our kefir. With that said, Lifeway is now offering 100% lactose-free in our Gut Health and some other varieties, where the lactase enzyme is added prior to fermentation. Whether you’re lactose-intolerant or not, Lifeway Kefir is a creamy, delicious beverage you can enjoy in a smoothie, over cereal or straight out of the bottle. No matter which product of ours you choose, we’re sure you’re going to love it!