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Water Kefir Workshop Guide

Workshop, recipe, health

14/10/2025

What is water kefir?

Water kefir is a lightly sparkling, probiotic-rich drink made by fermenting sweetened water with water kefir grains— a live culture of bacteria and yeast. Unlike milk kefir, it is dairy-free, vegan, and naturally refreshing.

The grains resemble small, translucent crystals. They feed on sugar water and transform it into a tangy, slightly sweet drink rich in beneficial microbes.

Health Benefits of Water Kefir

  •  Probiotic power– Introduces various good bacteria and yeasts into your gut.

  • Promotes digestion – Helps balance the gut microbiome, reducing bloating and improving regularity.

 

  • Strengthens immunity– A healthy gut is the foundation of a strong immune system.

  • Hydration with a little “something extra”– A naturally sparkling alternative to industrial sodas.
     
  • Dairy-free and vegan– Ideal for people with lactose intolerance.
     
  • Customizable flavors– Infuse with fruits, herbs or spices for natural sodas.

 

The Microbiome System and the Importance of Balance

What is the microbiome?

  • The microbiome is the billions of microbes(bacteria, yeasts, fungi, and viruses) living in and on the human body.

  • Most of them live in the intestine.

  • These microbes act as a hidden organ—they don’t belong to us, but we can’t live well without them.

 

What does the microbiome do?

Your gut microbes are busy workers:

  • Digest food and break down fibers that we cannot digest on our own.

  • Produce nutrients and vitamins(like vitamin K and B vitamins).

  • Train and support the immune system, protecting against harmful germs.

  • Communicating with the brain (the axisgut-brain), influencing mood, memory, and stress.

  • Protect the intestinal mucosa, preventing the spread of toxins or bad bacteria.

Balance vs. Imbalance

Balanced microbiome

  • Great diversity of “good” bacteria and yeasts.
  • Promotes smooth digestion, stable energy, strong immunity, and good mood.

 

Imbalanced microbiome (dysbiosis)

  • Too many harmful microbes, too few beneficial microbes.

  • Can be caused by:
    • Poor diet (processed foods, too much sugar);
    • Antibiotics or certain medications;
    • Chronic stress;
    • Lack of sleep;
    • Pollution and chemicals

Signs of imbalance may include: bloating, digestive problems, frequent illnesses, fatigue, brain fog, and even skin problems.

Why is balance important?

  • A balanced microbiome = a healthy ecosystem inside oneself.

  • When the “good” and “bad” microbes are in balance, the body thrives.

  • When balance is lost, health problems can arise, ranging from digestive discomfort to weakened immunity and even mood swings.

 

How to support microbiome balance

  • Eat foods rich in fiber (fruits, vegetables, oats, beans) → feed good bacteria.
  • Consume fermented foods(water kefir, milk kefir, sauerkraut, kimchi, yogurt) → add new beneficial microbes.
  • Stay hydrated.
  • Get enough sleep.
  • Managing stress(stress hormones directly affect gut bacteria).
  • Exercise regularly→ promote microbial diversity.

Water Kefir Recipe

recette kéfir d'eau

What you will need

  • Water kefir grains(from a culture supplier or friend)

  • 1 glass jar(1L or more)

  • Non-chlorinated water(filtered or spring water)

  • Sugar (organic cane sugar works best)

  • 1 slice of lemon(optional, this adds minerals and balance)

  • 1 to 2 dried fruits(figs, dates, apricots, raisins → food for microbes)

  • Plastic/wooden spoon and plastic colander(avoid prolonged contact with metal)

  • Cloth or paper towel + elastic band (to cover)

Step-by-step instructions

Step 1: Prepare sugar water

  • Dilute 4 tablespoons of sugar in 4 cups of water. Mix well.

Step 2: Add the grains

  • Place 3 to 4 tablespoons of water kefir grains in a jar-type container.
  • Add as an optional lemon slice + dried fruit.

Step 3: Cover and let ferment

  • Cover with a cloth or paper towel and secure the cloth or towel to your jar/container with a rubber band or string.
  • Let stand at room temperature (20–25 °C / 68–77 °F) for 24 to 48 hours.

Step 4: Filter

  • Filter the grains (don’t throw them away! But keep them for next time, they retain their properties since they are living microorganisms).
  • Keep the liquid → it’s yours first fermentation of water kefir.

Step 5: Second fermentation (optional, for flavor and fizz)

  • Pour the kefir into a closed bottle.
  • Add fruit, herbs, or spices (e.g. ginger, berries, lemon, mint).
  • Let ferment at room temperature for 12 to 24 hours, then refrigerate.
  • Open carefully, there may be carbon dioxide!

Tips and tricks

  • Water quality: Avoid chlorinated or fluoridated water (they kill grains, which are living microorganisms). Choose filtered or spring water.

     

  • Source of sugar: White sugar works, but occasionally add mineral-rich sugars (raw cane sugar, molasses, coconut sugar) for extra nutrition.

     

  • Too sweet? Let fto swear longer.

     

  • Too acidic? Reduce fermentation time or reduce the amount of fruit.

     

  • Grain health: If grain growth slows, « revive » them with mineral water or add a pinch of baking soda or eggshell (calcium booster).

     

  • Storage: The grains can be stored in sugar water in the refrigerator for 1 to 2 weeks. For longer storage, dehydrate or freeze them.
Contact me to find out more

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