SIBO Yogurt — L. Reuteri & L. Gasseri
This SIBO yogurt recipe is the one Dr. Davis featured in his book Super Gut. He made it with three powerful strains, L. reuteri, L. gasseri, and Bacillus coagulans. We're only using two strains, L reuteri and L gasseri, which seem to work really powerfully for SIBO. In this recipe, you'll need to have a jar of L. reuteri and L. gasseri already made. Once you do, you'll use a tablespoon of each to make this combined SIBO yogurt. The health benefits are many and L. gasseri and L reuteri have been very helpful in treating SIBO. This fermentation process is different from that of conventional yogurts. It is fermented for 36 hours at a lower temperature than conventional yogurts and requires the addition of prebiotic fiber to the milk. So it's important to check and see if your yogurt maker is low enough (97°F -100°F) to make the yogurt. See this important info about the equipment needed.This process generates very high probiotic bacterial counts, far higher than store-bought yogurts or even homemade ones.And there's a bonus, too! Once you've made a batch of SIBO Yogurt, you can use some of it to culture your next batch!Check out this article: A Cultured Food To Help Heal SIBO
Equipment
- Instant Pot (Must be able to manually set the temperature to 100°F) or
- Sous Vide Precision Cooker (You'll also need a Sous Vide container.) Here is the one I use:
Ingredients
- 1 quart Half and Half Ultra-Pasteurized – or Ultra Pasteurized whole or 2% milk for a semi-firm result, or a combination of the two.
- 1 tablespoon L. Gasseri Superfood Yogurt – already made yogurt
- 1 tablespoon L Reuteri Superfood Yogurt – already made yogurt
- 2 tablespoons Prebio Plus
Every ingredient with a link was selected by me to make it easier for you. I may receive a small affiliate commission if you buy something through my links. Thank you! ❤️
Instructions
Before you begin
- This recipe takes exactly 36 hours to ferment, so it's best to start either early morning or later in the evening. Otherwise, if you start at 3 in the afternoon, for example, you'll be having to get up 36 hours later at 3 am.
- Make sure the equipment you're using is able to maintain exactly 97°F – 100°F for 36 hours.
- Make sure you're using Ultra-Pasteurized milk or you can also heat the milk to 195ºF / 90ºC and hold it there for 10 minutes if you can't find Ultra-Pasteurized milk. Then cool it down in the fridge or freezer till it gets back down to 100°F before adding the starter.
Let's begin!
- In a glass/ceramic bowl or a glass jar, mix 2 tablespoons of Prebio Plus with the contents of 1 tablespoon of L. gasseri yogurt and 1 tablespoon of L. reuteri yogurt.
- Stir in 5-6 tablespoons of milk. Mix well with a spoon or whisk to avoid clumping. Do not blend. The result should resemble a slurry. Stir in the remainder of the milk. Mix well with a spoon or whisk for even distribution. Do not blend.
- Place in jar and cover lightly with plastic wrap or loose-fitting lids. Don't remove the lid during fermentation to avoid getting a yellow or pink discoloration on the top of the yogurt. This is a harmless yeast that might affect the taste, so scrape it off the top of the yogurt before consuming it.
- Place in a yogurt maker or appliance that ferments at a constant 97°F – 100°F for 36 hours, away from the airflow of air vents/heaters/air conditioning, etc. Do not stir while fermenting.
- Remove yogurt from the appliance, keep the lid loosely on the jar, and refrigerate. Tightening your lids while the yogurt is still warm may build up pressure and cause your glass jars to break. Once the yogurt has chilled in the fridge, then you can tighten the lids. Refrigerate for up to 4 weeks.
RECULTURING
- To Reculture: To make a new batch, repeat these instructions, but use 2 tablespoons of a previous batch of your SIBO yogurt as your starter. You should also use two tablespoons of Prebio Plus when reculturing.
