What are the benefits of eating milk kefir grains?

by Nathan Pujol February 15, 2019 12 Comments

milk kefir grains on spoon

So you’ve come to that point in your life where you stare at your milk kefir babies that have worked so diligently for you and wonder….what do you taste like?

In all seriousness, eating milk kefir grains can be very beneficial for some people. Maybe you’ve heard someone claim they've benefited from eating their grains. Maybe you just have a little extra grains and wondered how beneficial it would be to ingest them yourself. Maybe you don't have any grains, but are still looking to eat some. If you haven’t tried it, its not nearly as weird or bad tasting as you might think.

Let’s first look at the basic composition of kefir grains to know exactly what you are biting into.

Milk kefir grains and babies

Milk Kefir Grain Composition

Milk kefir grains are essentially bacteria and yeast encased in a protein and polysaccharide matrix. The polysacharide matrix is constructed out of the complex sugars during the fermentation process. This polysaccharide matrix constitutes about 26% of the total weight of the grain. It's mostly fiber, but possibly a small amount of milk sugar. Throughout the polysaccharide matrix are proteins made from milk casein. The protein constitutes about 13% of the total weight of the grain. Then there are the probiotics. There are lactic acid bacteria, acetic acid bacteria and yeasts that are embedded within the polysaccharide and protein matrix. The rest is essentially water.

There are also stored vitamins to some degree. In one study, they found both calcium and phosphorus in a kombucha scoby. Kefir grains work the same way. It’s the reason why a mineral boost lasts longer than one batch. There is some kind of long term storage mechanism within the grains.

What about that gooey surface?

With milk kefir grains the surface is just as important as the grain itself. Typically on the surface of a milk kefir grains is kefiran which is extremely beneficial. It’s what makes the grains gooey and slightly slimy. It’s mostly made by Lactobacillus kefiranofaciens. There are many studies showing the benefits of kefiran such as anti-tumor, anti-fungal, anti-inflammatory and has healing abilities. So, in other words, if it’s possible, do not rinse the grains before eating them or you may miss out on these added benefits.

So in summary, when you bite into a grain, you are getting some protein, some fiber, some minerals and vitamins and small amount of calories. But you are getting a very large beneficial dosage of bacteria and yeast within the grain and on the surface.

Benefits of Eating Milk Kefir Grains

Tons of probiotics. Plenty of lactic acid bacteria, acetic acid bacteria and yeast.

The best part is that those probiotics have a much greater chance of surviving the stomach and populating the intestines due to the strong polysaccharide matrix.

Why? That's because milk kefir grains are unbelievably hardy. It takes weeks for them to completely die and that is in hot room temperature conditions. They can survive both freezing and extreme heat and still rebound back to full health.

They can also withstand incredibly low ph / high acid for long durations. We’ve seen grains survive sitting in milk for over 2-3 years. After several months in the fridge the milk sugars have all turned to acid and yet the grains can survive in that for months, if not years. It would likely hold up to stomach acid quite well.

Eating grains is also great option for those who have issues with lactose or diary but still want the probiotic benefits of milk kefir.

Are the probiotics higher in kefir grains than in kefir?

One interesting study sheds light on this question. Bacteria was a little bit lower in the grains compared to the finished kefir. However, yeast was the other way around. It was shown to be higher in the grains and lower in the finished kefir. So basically during the ferment, it seems that the bacteria gets the upper-hand over the yeast. However, they admit that it is difficult to find the exact numbers of probiotics in the grains due to the complex polysaccharide matrix.

What's also fascinating is that the ratios of the strains of bactreria and yeast are different than the finished kefir. For example, lactococci start out with a lower ratio % within the grain, but after a 24 hour ferment, the ratio of lactococci is much closer to lactobacilli. Other studies have confirmed this as well. Scientists don’t exactly know why that is yet. Determining which ratio of probiotics (be the grains or the finished kefir) is more beneficial is really hard to say. But it adds another layer of diversity. So if probiotics is the goal, then why not try both and see which your body prefers?

So why not just eat the grains and not bother with fermenting?

Making kefir is highly beneficial too. Eating the grains won’t give you the metabolites produced by the grains. There are beneficial vitamins and nutrients that are bio-available and thousands of peptides, benficial acids, lipids, butyrate, biotin, folate, enzymes and the list goes on and on.

Even if you pasteurize the kefir and killed off all the probiotics, it would still be a very healthy food.  Think sourdough. The sourdough probiotics are killed in the oven, but they still made the bread easier to digest and much healthier.

The beauty of milk kefir is that is has the best of both worlds. Large amounts of probiotics as well as the metabolites from the ferment itself.


Surprisingly, they are quite pleasant. They don’t typically have a strong flavor, but they are gummy if you chew them. We have found out from people that the biggest barrier to eating them is not really the flavor or texture, but rather it’s a mental barrier – just the idea that you are eating some weird slimy little ball that’s alive. Anything new or unusual can be difficult at first. It’s natures way to protect you from eating bad things. People typically find water kefir grains easier to eat because they look like gummy candy. What we have found that once you dive in and get over that initial weirdness, then its usually quite easy. On the flip side, we have found people that absolutely love the idea of eating them and just can’t wait to bite into them.

milk kefir grains in strainer

How to eat the grains

We recommend eating them right after a ferment from the strainer with all the good surface bacteria present. It doesn't really matter if you chew or not.

If you don't like the idea of eating them, you can also blend them up with your kefir or almond milk or anything really. Add some fruit as well if desired. Some people claim that the blender will destroy the probiotics or grains, which is not really true. We've completely blended milk kefir grains and they made beautiful kefir the next day. It took several weeks for them to build back their shape, but remarkably, they eventually returned to their former shape. However, using a blender likely breaks down some of the strong polysaccharide matrix that might help protect them longer during digestion.

You can also eat them on some bread or crackers. Just sprinkle some chives or herbs on top and serve like soft cheese on bread.

Bottom Line

People drink kefir for the probiotics as well as all the beneficial metabolites produced by the grains. Eating the grains is mostly just for the probiotic side of things. There are couple reasons why you might consider eating the grains. The grains are packed full of beneficial lactic acid bacteria, polysaccharide matrix may protect the probiotics during digestion and ultimately have a better chance of populating the intestines. Also there are different ratios of probiotics within the grains vs. the finished kefir. So it adds another layer of probiotic diversity.

If you desire to eat the grains, we recommend starting slow as some people are sensitive to it. And as always, just trust your body to know if its working. If you are sensitive to yeast, drinking the kefir (instead of eating the grains) may be a better option as the yeast does seem to decrease during the ferment.

Have you already tried eating milk kefir grains? If so, have you noticed any benefits?

Nathan Pujol
Nathan Pujol


Co-founder and author of Graduate degree in clinical psychology. Researcher with emphasis on the gut microbiome, fermentations and their connection to mental and physical well-being. He has 15 years of experience with making, sharing and teaching about traditional ferments.

12 Responses


October 31, 2019

Thanks for the comments. I need to know how store the kefir water grains for long time.


November 02, 2019

Dear Steve, excellent article. I wanted to ask if I can eat grains and also drink kefir milk. Say, eat in the morning and drink in the afternoon. thx!!

Yemoos Nourishing Cultures
Yemoos Nourishing Cultures

July 09, 2019

Hi Jolene,

It’s understandable to be concerned. Generally, water kefir will have a low enough alcohol level for children, but there are times when it can go higher. Usually that’s during a 2nd ferment or storage in the fridge. There’s also the sugar content that may not be ideal either. It’s a tricky ferment because if you drink it fresh, the alcohol level is quite low, but the sugar content is higher. Longer ferments or stored ferments may mean less sugar, but higher alcohol. So, it can be hard to balance starting out.

One option is coconut water kefir which is very low in alcohol simply because there’s not much sugar in it. And yes, she can eat the water kefir grains if desired. There’s really no alcohol or sugar, just basically bacteria and yeast in a polysaccharide matrix. I’ve had people tell me it’s helped them feel great. But do start slow as everyone is different, especially if there’s any sensitivity to yeast.

As a parent, my go to ferment for the kids is raw milk kefir (raw milk from a trusted source). It’s hard to go wrong with that. It’s low in alcohol and sugar (compared to your average water kefir ferment) and nutritionally very high. My kids prefer it over yogurt.

Yemoos Nourishing Cultures
Yemoos Nourishing Cultures

July 09, 2019

Steve – Thanks so much for sharing your experience with eating the grains. It’s wonderful to hear how much its helped you. It’s even more impressive that it helped with the chronic lyme.

Jolene Seow
Jolene Seow

July 09, 2019

Hi :) came across your amazing article here with kefir grains and I was wondering if you know wether the grains itself contain alcohol.

I’m new in fermenting water kefir and I would really like to have my 20 months old toddler try the benefits of kefir and hopefully she eats better but I’m also very paranoid about the alcohol level in the kefir water produced by the yeast after the fermentation.

While I know that many parents feed their toddlers and even babies kefir drinks, for me I don’t think it is right to feed my toddler a health drink that contains alcohol of varying amounts that cannot be determined unless tested.

So I was thinking what if i feed her the water kefir grains instead? Will it benefit her? Is there alcohol on it? I have been giving her Biogaia probiotics for babies from young.

Please advise. Thanks.



July 05, 2019

I’ve been making kefir for three years and my grains are amazingly prolific. I do a 24 hour ferment followed by a second 24 hour refrigerated ferment with a bit of lime peel and the kefir I drink after all that is thick and luscious. Every other day or so I remove some of the grains and put them into the kefir that I am about to drink.

I started all this to fight off the symptoms of chronic lyme disease and it has worked well. Eating kefir grains is a breakfast staple for me now. I’m 67 years old and in the best shape of my life…..taking no medications and feeling incredibly healthy.


May 31, 2019

I’ve eaten the grains many times. Never noticed any difference physically because my digestion is always perfect anyway. kefir itself had a great effect on my ulcers back when I started drinking it 6 months ago (they disappeared after a year of torturing me and never came back). I have Crohn’. and drink raw whole grass fed milk kefir with a 1 day ferment and another day shaken and stored bottled in the fridge. Usually quite strong and sour. eat 2x a day and drink a cup with each meal and I eat carnivore (only animal products) with organ meats eggs seafood fish eggs etc. It has worked well to heal my auto immune issues and get me off prednisone. I’ve never had any change in my stool before or during my kefir drinking or when i started eating the grains. But I feel its helping me a lot

Yemoos Nourishing Cultures
Yemoos Nourishing Cultures

April 15, 2019

Hi Nora, that’s a really good question without an easy answer. We recommend simply trusting your body to know how much. 1/4 teaspoon of grains is not much, but a good starting point if you haven’t tried it before. It’s always good to start slow in case you sensitive to something in the grains, and then slowly increase from there if it feels good to you. I know of some people that eat several grains at once, while others just eat one grain every so often. Probably somewhere in the middle is optimal, but do what feels right to you.


April 15, 2019

Hi, great article! I would like to add some kefir grain to my viili yogurt, to thicken it and have all the health benefits (and also to avoid to toss them!). Let say that I have my serving of 200g of yogurt, which is the optimal amount of grain to add? 1/4 teaspoon? More? Thanks!

Yemoos Nourishing Cultures
Yemoos Nourishing Cultures

February 25, 2019

Thanks Mike and Harlén for the comments. It’s great to hear that people are eating the grains and benefiting from them. It’s interesting to hear that it helped alleviate constipation. With milk kefir, it tends to be that the shorter the ferment or the fresher the kefir, the more likely it is to have a laxative effect. Longer ferments or long storage can sometimes have the opposite effect. But eating the grains is the shortest freshest ferment you could technically get so its interesting to hear about the laxative effects for your brother.


February 23, 2019

My elder brother was born pre-term and he had terrible constipation issues from birth on. But all his trouble came to an end the very day he ate some of my grandma’s milk kefir grains. He was a little boy, 4 or 5 years old, and my granny had left her grains on the table. The kid saw them and was curious, and he ate a good part of them.

My mom asked her mom what had she given the boy… because the next day he was not constipated. Long story short, he continued to eat those grains and the constipation never came back.


February 20, 2019

My grains grow so fast I eat them all the time & I’m not dead yet either

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