{"id":13420,"date":"2022-05-07T21:07:50","date_gmt":"2022-05-07T21:07:50","guid":{"rendered":"http:\/\/yogakitchen.be\/en\/?p=13420"},"modified":"2026-07-23T12:34:20","modified_gmt":"2026-07-23T10:34:20","slug":"gut-bacteria","status":"publish","type":"post","link":"https:\/\/yogakitchen.be\/en\/2022\/05\/07\/gut-bacteria\/","title":{"rendered":"Pamper your gut bacteria"},"content":{"rendered":"<p><em>Yoga Kitchen \u2013 Simple, healthy, plant-based, with compassion<\/em><\/p>\n<h1>Homemade aquakefir<\/h1>\n<p>Speaking of <strong>\u201cinfluencers\u201d<\/strong>: Your gut bacteria are undoubtedly the biggest influencers of your health.<br \/>\nWater kefir is <strong>a fermented drink<\/strong> with a pleasant tangy flavour. If you drink it in moderation, you\u2019ll be supporting your gut bacteria. You can easily make it yourself. It\u2019s very thirst-quenching and refreshing during the warmer months.<\/p>\n<h2>How do you make water kefir?<\/h2>\n<p>You make the drink by allowing sugar to ferment in water together with some dried fruit, slices of lemon and, most importantly: <strong>kefir grains<\/strong>.<br \/>\nThese kefir grains are, in fact, microorganisms \u2013 <strong> a symbiosis between yeasts and beneficial bacteria.<\/strong> They look like small, white, semi-transparent, irregular little balls, a bit like tiny cauliflowers.<br \/>\nThe fermentation process takes place in two stages:<\/p>\n<ol>\n<li>The <strong>first fermentation is essential.<\/strong> In a glass bottle or container, the kefir cultures are combined with water, cane sugar, a few slices of lemon and a piece of dried fruit. After about 48 hours, the kefir is ready.<\/li>\n<li>However, the <strong>second fermentation<\/strong> is optional. If you want to add colour and a fruity aroma to your kefir, leave it to ferment for a further 48 hours or so without the kefir cultures, adding pieces of fresh fruit of your choice.<\/li>\n<\/ol>\n<h2>Here are the practical steps to making your own aquakefir:<\/h2>\n<h3>The ingredients<\/h3>\n<p>For 1 litre of water kefir:<\/p>\n<ul>\n<li>1 litre of water<\/li>\n<li>70 g light or dark cane sugar (avoid refined white sugar; whole sugar is better as it still contains numerous minerals)<\/li>\n<li>70 g aqua kefir cultures<\/li>\n<li>Some dried fruit of your choice, such as apricots, figs, raisins or prunes \u2026<\/li>\n<li>A few slices of lemon, cut into pieces<\/li>\n<li>An empty one-litre bottle with a screw-top lid or a sufficiently large preserving jar<\/li>\n<\/ul>\n<p>If you use recycled <strong>750 ml<\/strong> bottles, such as some commercially available organic fruit juice bottles, the amount of water becomes 750 ml and the corresponding amounts of sugar and cultures are <strong>50 g<\/strong> each.<br \/>\nChoose organic-quality dried fruit, and in any case <strong>unsulphured.<\/strong> The same applies to the fresh lemon.<\/p>\n<h3>Preparation<\/h3>\n<p><strong>First stage: fermentation<\/strong><\/p>\n<ol>\n<li>Fill the one-litre bottle three-quarters full with water.<\/li>\n<li>Add the sugar to the water.<\/li>\n<li>Seal the bottle and shake to dissolve the sugar completely.<\/li>\n<li>Then weigh out the correct amount of kefir grains and add them to the bottle.<\/li>\n<li>Next, add dried fruit and half-slices of lemon. Squeeze the lemon gently to release the juice.<\/li>\n<li>Top up the bottle with water until it is almost full.<\/li>\n<li>Place the lid on the bottle, but do not screw it on tightly.<\/li>\n<li>Leave the bottle in a dark place at room temperature for 24 to 48 hours.<\/li>\n<li>Separate the drink from the cultures and fruit residues using a nylon sieve.<\/li>\n<\/ol>\n<p>Your water kefir is now ready to use.<br \/>\n<a href=\"https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386.jpg\" alt=\"Picture showing steps in the making of aquakefir\" width=\"1200\" height=\"386\" class=\"aligncenter size-full wp-image-18635\" srcset=\"https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386.jpg 1200w, https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386-300x97.jpg 300w, https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386-1024x329.jpg 1024w, https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2022\/05\/202607AquakefirMontage_1200_386-768x247.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><br \/>\n<strong>Second stage: adding flavour with fresh fruit<\/strong> (optional)<br \/>\nWould you like a fruitier flavour?<\/p>\n<ol>\n<li>Chop some fresh fruit of your choice into pieces.<\/li>\n<li>Add them to your bottle of finished aquakefir, leaving out the kefir grains.<\/li>\n<li>Leave the bottle to stand for a further 24 to 48 hours at room temperature. Taste it from time to time<\/li>\n<li>Finally, strain through a sieve to remove the fruit bits.<\/li>\n<\/ol>\n<p>Be creative with your choice of fruit. Cherries, strawberries, other red fruits, citrus fruits or fresh plums and apricots give excellent results.<br \/>\nAquakefir keeps for a very long time in the fridge when stored in tightly sealed bottles with screw-top lids.<\/p>\n<div class=\"yk-hoebetalen\">\n<h2>Important tips and instructions for the first fermentation:<\/h2>\n<ul>\n<li>It is <strong>strongly advised against<\/strong> handling or storing kefir grains with <strong>metal kitchen utensils<\/strong>. This would damage the kefir cultures. To be on the safe side, use fine-mesh nylon sieves and plastic, glass, ceramic or wooden spoons instead.<\/li>\n<li>Use <strong>bottles with a wide opening of approx. 5 cm.<\/strong> These are easier to clean and maintain than bottles with a narrow neck.<\/li>\n<li><strong>Do not screw the lid on tightly<\/strong> as fermentation involves the formation of CO\u2082 bubbles which need to be able to escape. Otherwise, the bottle could theoretically explode due to the build-up of pressure.<\/li>\n<li>The fermentation process gets underway quite quickly. Bubbles form and rise to the surface, the <strong>sugar content drops<\/strong> (after all, that is the \u2018fuel\u2019 for the cultures), the <strong>flavour becomes more acidic<\/strong> and the microorganisms grow.<\/li>\n<li>If you \u2018harvest\u2019 the drink after just 24 hours, it may have mild laxative properties.<br \/>\nHarvest after 48 hours for the best results.<\/li>\n<li>If in doubt, taste it and stop the fermentation when you think the flavour is just right. The duration is also affected by the ambient temperature.<\/li>\n<li>The citrus oil in the lemon peel contributes to the slightly sour-bitter flavour.<\/li>\n<\/ul>\n<h2>Where can I get the cultures?<\/h2>\n<p>I often get the kefir grains from other fermenters. You can also buy dried starter cultures in powder form from organic shops. In that case, follow the instructions on the sachets.<\/p>\n<h2>How do I maintain my kefir cultures if I don\u2019t want to make kefir?<\/h2>\n<p>You can repeat the fermentation cycle as often and for as long as you like. You can give any surplus cultures to other people looking for aqua-kefir cultures, or simply dispose of them with your organic waste (in the orange bag or bin in Brussels, for example) or add them to your compost heap.<br \/>\nAnd if you\u2019ve had enough for a while and need a break, you can store the cultures in a jar of water in the fridge with <strong>a teaspoon of sugar to keep them alive. <\/strong> This way, the cultures will remain in good condition in the fridge for three weeks. After three weeks, discard the water and rinse the cultures under running water. Add fresh water and a coffee spoonful of sugar, and you can store them in the same way for another three weeks.<br \/>\nAlways rinse your kitchen utensils and cultures under running water after each use. Avoid harsh cleaning products or dishwasher detergents.<\/p>\n<h2>Does water kefir contain vitamin B12 or not?<\/h2>\n<p>According to certain sources, this drink <strong>contains vitamin B12<\/strong>. That seems quite possible to me, as there are other micro-organisms capable of producing vitamin B12. However, I have not yet seen any scientific confirmation for water kefir. <strong>So do not rely on this assumption to meet your vitamin B12 requirements.<\/strong><br \/>\n<strong>If you\u2019re vegan, or over 55, it\u2019s definitely advisable to take a vitamin B12 supplement.<\/strong> After all, the body\u2019s ability to absorb vitamin B12 decreases as we get older. By taking a well-dosed supplement regularly, you can be sure of a consistent, reliable and sufficiently high intake.<\/p>\n<h2>What\u2019s the difference with kombucha?<\/h2>\n<p><strong>Kombucha<\/strong> is related to water kefir. However, kombucha uses tea with sugar for fermentation. It also involves different microorganisms responsible for the fermentation. Read the article about kombucha here:<\/p>\n<p style=\"text-align: center;\"><a class=\"yk-blue_btn\" title=\"Homemade kombucha\" href=\"https:\/\/yogakitchen.be\/en\/2026\/07\/15\/make-your-own-kombucha\/\">Homemade kombucha<\/a><\/p>\n<\/div>\n<h2>How can I support my gut flora?<\/h2>\n<p><strong>When your gut bacteria are thriving, you\u2019ll be glowing with health.<\/strong> So they can do with all the support they can get. Fibre is essential for healthy gut flora.<br \/>\nA <strong>healthy, varied, unprocessed and predominantly plant-based diet with sufficient fibre<\/strong> is the most important thing. <\/strong>In addition, you can occasionally give the diversity of your gut flora a boost with probiotics. These are substances that provide extra beneficial bacteria and all sorts of secondary compounds that promote health. <strong>But probiotics are by no means a substitute for a healthy, balanced diet!<\/strong><\/p>\n<h2>How much fermented food can I eat?<\/h2>\n<p>Fermented products such as sauerkraut, kimchi, kombucha and this aqua kefir are <strong>not staple foods.<\/strong> Include them as a tasty and healthy <strong>treat<\/strong> for your gut flora <strong>as part of an otherwise balanced diet.<\/strong><br \/>\nFermented foods such as yoghurts and fermented vegetables are most beneficial provided they are still \u2018living\u2019. This means they must not be pasteurised or sterilised.<br \/>\nEnjoy fermented products regularly, but in moderation.<\/p>\n<h2>Take part in the cooking workshops:<\/h2>\n<p>View the range of cooking workshops:<\/p>\n<p style=\"text-align: center;\"><a class=\"yk-green_btn\" title=\"View the cookery workshops\" href=\"https:\/\/yogakitchen.be\/en\/healthy-vegan\/\">Cooking workshops<\/a><\/p>\n<h2>Read more about plant-based nutrition and health:<\/h2>\n<p style=\"text-align: center;\"><a class=\"yk-green_btn\" title=\"Read more about plant-based eating\" href=\"https:\/\/yogakitchen.be\/en\/blog\/\">Read more about plant-based eating<\/a><\/p>\n<h2>Read more about yoga and yoga classes in Schaarbeek:<\/h2>\n<p>View our yoga classes here:<\/p>\n<p style=\"text-align: center;\"><a class=\"yk-blue_btn\" title=\"Yoga classes\" href=\"https:\/\/yogakitchen.be\/en\/yoga-classes\/\">View the full range of yoga classes<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga Kitchen \u2013 Simple, healthy, plant-based, with compassion Homemade aquakefir Speaking of \u201cinfluencers\u201d: Your gut bacteria are undoubtedly the biggest influencers of your health. Water kefir is a fermented drink with a pleasant tangy flavour. If you drink it in moderation, you\u2019ll be supporting your gut bacteria. You can easily make it yourself. It\u2019s very &hellip; <a href=\"https:\/\/yogakitchen.be\/en\/2022\/05\/07\/gut-bacteria\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Pamper your gut bacteria<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":15571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,23],"tags":[33,32,34],"class_list":["post-13420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","tag-aquakefir","tag-fermentation","tag-waterkefir"],"_links":{"self":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/13420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/comments?post=13420"}],"version-history":[{"count":10,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/13420\/revisions"}],"predecessor-version":[{"id":18641,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/13420\/revisions\/18641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/media\/15571"}],"wp:attachment":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/media?parent=13420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/categories?post=13420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/tags?post=13420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}