Bulgarian Yogurt: The Ancient Culture That Changed Everything
The Bulgarian Yogurts
There’s something magical about Bulgarian yogurt. It’s creamy, tangy, and alive with beneficial bacteria that have been passed down through generations. When I first discovered this incredible cultured food, I was amazed by its deep history and its unique strains of probiotics—especially Lactobacillus bulgaricus and Streptococcus thermophilus. These microbes work together to create a yogurt that’s not just delicious, but deeply healing for your gut and immune system. It’s no wonder this yogurt has been a staple in the diets of some of the world’s longest-living people. Let me show you why I’ve fallen in love with Bulgarian yogurt—and how you can make it right in your own kitchen.
One of the most important and widely used bacterial cultures in yogurt is native to Bulgaria and proudly bears its name—Lactobacillus bulgaricus. This remarkable probiotic can crowd out harmful bacteria in the gut, support immune function, and help restore the delicate balance of healthy microbes that keep our digestive system working as it should.
The Legend of Bulgarian's Healing Powers
There’s a fascinating legend that speaks to the ancient healing power of fermented foods—specifically, Bulgarian yogurt. The story dates back to the 16th century, during the reign of King Francis I of France. Known for his patronage of the arts and the Renaissance in France, Francis I was also a man who suffered from poor health, particularly digestive troubles that would plague him throughout his life.
At one point, the king fell seriously ill with a debilitating case of chronic diarrhea—so severe it left him dangerously dehydrated and close to death. None of the court physicians could stop the illness. He was given all the known remedies of the time, but nothing worked.
Desperate to save their monarch, his advisors sought help beyond the borders of France. Eventually, they turned to the Ottoman Empire, whose lands at the time included the region of Bulgaria, where a long-standing tradition of eating fermented milk was known for promoting robust health and long life.
A Bulgarian doctor was summoned to the French court, and he prescribed a surprisingly simple yet unfamiliar remedy: traditional Bulgarian yogurt. This thick, tangy yogurt was made using wild strains of bacteria naturally found in the mountainous regions of Bulgaria, particularly Lactobacillus delbrueckii subsp. bulgaricus—a probiotic powerhouse.
King Francis began consuming the yogurt daily. According to the legend, within days, his symptoms began to ease. His strength returned, and his digestive system stabilized. Eventually, he made a full recovery. The miraculous turn of events was attributed to the yogurt, and the tale of its healing properties spread across Europe.
While it remains a legend, the story is supported by modern science that confirms the extraordinary health benefits of Bulgarian yogurt. Rich in live probiotic cultures, it helps balance the gut microbiome, supports immunity, and improves digestion—exactly what King Francis needed.
It’s a beautiful reminder that the wisdom of traditional fermented foods often predates our modern understanding—but their benefits remain as powerful today as they were centuries ago.
Award winning Health benefits
The health benefits of Bulgarian yogurt caught the attention of Nobel Prize-winning scientist Elie Metchnikoff in 1908. He was one of the first to link the health of the digestive system and the immune system. His work demonstrates that by manipulating our intestinal microbiome with friendly bacteria we can enhance our health and boost our immune system's healing power. He also found one of the main reasons people develop illnesses and age faster was due to intestinal auto-intoxication. It was his discovery that the probiotics in the Bulgarian yogurt tend to inhibit the growth of the colon bacteria that stimulate this auto-intoxication. As a result, Bulgarians and people from Russia started consuming large amounts of traditional yogurt and kefir, and have been found to live longer and healthier lives.
There are many health benefits, but I love the flavor, texture, and its versatile abilities to make some of my favorite recipes. I use it daily and it keeps me satisfied and wanting more. I strain out the whey, and it makes me a high-protein yogurt that I use in so many dishes.
The oldest woman in the world, Maria Branyas Morera, who passed away at the age of 117, reportedly ate three servings of La Fageda yogurt daily, a Bulgarian-style yogurt made with milk from their own cows and fermented with Lactobacillus bulgaricus and Streptococcus thermophilus. Researchers found that her gut microbiome had exceptionally high levels of beneficial bacteria, such as Bifidobacteria, often associated with yogurt consumption. While yogurt alone may not be the only secret to her long life, her case suggests a healthy microbiome may support longevity.
Bulgarian Yogurt Starters
Take a look at all the Bulgarian starters I have. Skyr, Greek, and Yogurt Plus. Each one is unique, having similar strains but originating from different regions, and Yogurt Plus also contains bifidobacteria. All can be made in an insulated mug on your counter or in a yogurt maker. We have instructions for both in the packages and recipes on my site. I didn't include the insulated instructions on the package insert for Yogurt Plus because I wasn't aware it could be made this way. Now it is my preferred method, and so I included it in this recipe until we can update it on the insert. You're gonna love these yogurts. I can't stop eating them!
Listen To My Podcast
There’s a powerful story behind the creamy, tangy yogurt that originated in the mountains of Bulgaria. In this episode, I’ll share the fascinating legend of how Bulgarian yogurt healed a king, the science that won a Nobel Prize, and the probiotic strains—like Lactobacillus bulgaricus—that make this yogurt one of the most healing fermented foods you can eat. I’ll also explain how you can make it at home with my favorite starters, and why it’s become a daily staple in my kitchen (and heart).
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