Does cooking kefir kill probiotics?

Kefir is one of the oldest fermented beverages known to humankind (dating back to 2000 BC!).¹ It is cherished for its impressive health benefits, thanks to its abundance of probiotics – those friendly bacteria that support a healthy gut. But a question we often hear at Chuckling Goat is, “Can I cook with kefir?” and more specifically, “Does cooking with kefir kill the probiotics?” Well, we’re here to set the record straight!

Can you cook with kefir?

Yes, you can cook with kefir! In fact, many cultures have been using kefir in both savoury and sweet dishes for centuries. There are many of these recipes that involve gentle heating, such as in sauces, marinades, or even baking. For instance, in many countries, kefir is used in marinades to tenderise meat.² In the Middle East, it’s commonly incorporated into creamy dips like tzatziki, where it’s mixed with herbs and spices, or used in yoghurt-based sauces.³ In Eastern Europe (think Poland and Ukraine), kefir is added to the dough, creating soft, moist baked goods like pancakes and bread.⁴⁵ Kefir is also a staple ingredient in the traditional soups of many cuisines and cultures around the world. Ukrainians add it to their cold beet soup borscht (also known as summer borscht)⁶, while Russians use it in the refreshing cold soup known as okroshka.⁷ In Azerbaijan, kefir has become a key ingredient in the herb-packed, rice, and chickpea soup called dovga⁸ – who knew kefir was so popular in traditional cuisine!

However, while cooking with kefir can add a delicious, tangy flavour and richness to your dishes, it’s important to understand that heating it can reduce or even destroy some of its probiotic benefits and effectiveness. If you’re wondering how heat affects kefir, the science is simple: high temperatures can kill probiotics.

Does cooking with kefir kill the good bacteria?

The short answer is: Yes, cooking with kefir, especially at high temperatures and/or for extended periods, can reduce or destroy its live probiotics.

Probiotics are sensitive to heat, but what temperature kills probiotics? Although some probiotic strains are more heat-stable than others, when kefir is exposed to temperatures above 46°C, the beneficial bacteria that give kefir its health-boosting properties begin to die off.⁹ This means that if you’re adding kefir to a hot dish (like a sauce or soup), you may lose some of its probiotic power. However, there are some strains that are more heat-stable than others.

But don’t worry – while heating kefir may reduce the probiotic content, it doesn’t mean the kefir is rendered useless. Even without the live bacteria, kefir still contains other beneficial nutrients, such as vitamins, minerals, proteins, postbiotics, and bioactive compounds that are valuable for overall health. Some studies even show how heat-killed probiotic strains can still positively shift the composition of the gut microbiome.¹⁰¹¹ However, there is a very small probability that heat-killed bacteria will be capable of colonising the gut, even transiently.¹²

What about heating kefir slightly?

If you prefer to heat kefir in your cooking or baking, consider gently warming it instead of bringing it to a high temperature. To preserve the probiotics, heat it no more than 40°C and for shorter periods of time.

What’s the best way to incorporate kefir into your cooking?

While you can certainly cook with kefir, if your main goal is to enjoy kefir’s full probiotic benefits, it’s best to keep it cool and use it in dishes where it doesn’t undergo high heat. Here are some ideas for incorporating kefir into your meals while preserving its probiotics:

Dressings and sauces: Stir kefir into salad dressings, marinades, dips, or sauces that don’t require heating. One of my favourites is making homemade tzatziki – kefir, chopped mint, diced cucumber, and a tiny squeeze of lemon. It’s a great, healthy alternative to mayonnaise or sour cream.
Smoothies or shakes: One of the best ways to enjoy kefir’s probiotics is by blending it into smoothies or shakes, which are not exposed to heat at all. Combine kefir with fresh fruits like berries, bananas, or greens for a nutrient-packed drink.
Breakfast bowls: If smoothies or shakes aren’t your thing, try pouring kefir over your granola, muesli or fruit bowl. It’s a great way to start your day with a probiotic boost.
Roasted Vegetables: After roasting your vegetables, drizzle kefir over them. This helps preserve the probiotics and adds a creamy, tangy kick to your veggies – yum!
Baked goods: You can still use kefir in baking! Just make sure the baking temperature is relatively low. Add it to muffins, pancakes, or quick breads to achieve a moist, fluffy texture. Alternatively, you can add kefir after baking when the goods have cooled slightly.
Frozen treats: Kefir makes a great base for ice cream and popsicles, making a great summer treat!
Other: Use kefir as a substitute for buttermilk in any recipe, whether you’re baking, cooking, or making pancakes. You can also use it to soak flour or grain overnight before cooking or baking.

The right way to take kefir

So how do we have our kefir here at Chuckling Goat? To get the most out of your kefir’s probiotics, the best way to consume it is straight from the bottle – fresh and unheated. Most of us at the farm either drink it on its own or mix it into a smoothie or shake, which is what we usually recommend for people who find it difficult to drink it on its own. Kefir also has a long shelf life and can be kept either in or outside the fridge in a cupboard, open or unopened, until the best-before date. Check out REAL kefir vs FAKE kefir to ensure you are buying the best! Read more about Shann’s blog on What’s the right way to take kefir?

Image of Iestyn, Chuckling Goat staff member, making kefir with real, live kefir grains.

Some of our favourite kefir recipes

Some of these recipes also include our Complete Prebiotic, which features 18 natural fibres to nourish your beneficial probiotics, Pure Fish Collagen, to support gut lining repair, and our Complete Mushroom Blend, a blend of medicinal mushrooms which help with gut health, brain function, immunity and more.

Image of Ceris, Chuckling Goat Director, drinking a gut health smoothie, smiling.

To cook or not to cook: That is the question

If you want to enjoy the full benefits of kefir’s live probiotics, keep it cool. Add it to your meals in ways that don’t involve high heat to preserve the good bacteria. But even if you decide to cook with it, your dish will still be delicious and packed with all the other amazing nutrients kefir provides!

Remember, kefir’s versatility means there’s a way to enjoy it, both warm and cool, depending on your preferences and your health goals. Whether you’re adding it to smoothies, dips, or baked goods, kefir is a wonderful ingredient to have in your kitchen and elevates many dishes. So go ahead, cook with it – but keep those probiotics in mind!

For more kefir tips, health benefits, and recipe ideas, click here. To find out exactly what probiotics your gut needs right now, take our Microbiome Test.

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

Does cooking kefir kill probiotics?

Can you cook with kefir?

Does cooking with kefir kill the good bacteria?

What about heating kefir slightly?

What’s the best way to incorporate kefir into your cooking?

The right way to take kefir

Some of our favourite kefir recipes

To cook or not to cook: That is the question

References

Questions? Talk to a Nutritional Therapist on live chat!

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