Susie Burrell

‘your food, your body, your life’

Kefir – what you need to know

This is a sponsored post, brought to you by Table of Plenty.

If there is one area of nutritional science that has exploded in the past few years, it would have to be gut health and more specifically the foods known to help and hinder it.

Just a few years back there was a supplement or two that you could take for gut health, and some yoghurt brands were adding live cultures to their products. Now there are a growing range of foods that are developed and marketed for their specific gut-related benefits. It seems as we learn more and more about the powerful role the gut has in determining our overall health, mood and well-being, it appears that this area of study is only likely to grow. 

So, to help share more of what we know about the role of positive nutrition and gut health and the story of an Aussie based company deeply committed to creating food products that offer taste, nourishment and education, I have partnered with Table of Plenty. To help share their story and the story of their nutrient rich range of breakfasts, snacks, seasonings and Probiotic Kefir which are all designed to help us be at our best via the foods we choose to nourish our bodies.

Gut health is complicated – it is not a matter of eating one specific food, or adding a supplement to your diet, rather gut health is about building the right foundations through good nutrition in the long term. We know a diet that includes plenty of plant-based foods (30 a week) is associated with a healthier gut microbiome. Fresh, unprocessed foods support gut health, while refined sugars, fats and alcohol negatively impact the health of our gut. We also know that adding good bacteria via probiotics and then feeding the good bacteria with prebiotic fibres found in wholegrains, some veggies and un-ripened bananas also helps to support healthier gut microbiome.

As such, there has been a growing range of both probiotic and prebiotic foods available in supermarkets but as is the case with many areas of nutrition, you do need to be careful, because not all gut health targeted foods are the same. Rather when opting specifically for probiotic rich foods, I generally seek out a plain yoghurt that has multiple varieties of live cultures or kefir, a product we are now seeing more frequently in supermarkets.

What is kefir?

Kefir is a fermented drink made from animal milk. To make kefir, yeast and lactic acid bacteria are added to the milk and over 24 hours or so, the microorganisms ferment the sugars naturally found in milk. Unlike milk which is relatively sweet thanks to its lactose content, the bacteria turn the lactose into lactic acid which gives kefir its relatively sour flavour. With protein, calcium, magnesium, Vitamin B, some Vitamin D and high probiotic content, kefir is an extremely nutrient rich drink that can be enjoyed as a daily dose of nutrition to support a healthy gut. It can also be added to smoothies or cereal for a probiotic boost.

Where can you find it?

With its deep commitment to creating nourishing food for Aussies to enjoy, Table of Plenty now make a natural, live Probiotic Kefir that contains 10 different probiotic cultures, offering over 90 billion live cultures in a single serve. Made from grass-fed Gippsland cow’s milk, with no added sugars, slowly fermented inside the bottle and available in a lactose free variety, a serve of Table of Plenty’s Probiotic Kefir makes a fantastic daily addition to your diet to help promote gut health.

Try it in my delicious, child-friendly berry smoothie when you next need a quick and healthy breakfast on the run so the whole family can get their daily dose of probiotics for a healthy gut.

Recipe: Happy Tummy Berry Smoothie

Serves 2


1 cup mixed berries

1 tbsp. chia seeds

¼ cup oats

½ cup Table of Plenty Natural Live Kefir Probiotic Yoghurt

½ milk of your choice


1. Place all ingredients in a blender and mix. Add ice if desired.