Reset Your Gut Health from Home
Recent science has shown that gut health is the foundation of our overall wellness, linking immunity, mood, energy, and longevity. You’re not alone if you’re struggling with fatigue, brain fog, bloating, or digestive issues like Small Intestinal Bacterial Overgrowth (SIBO).
This super gut probiotic yogurt recipe, inspired by Dr. William Davis’ work on Lactobacillus reuteri (L. reuteri), can help rebalance your digestive system by promoting the growth of beneficial bacteria. Best of all, it’s simple to make at home with a yogurt maker or Instant Pot.
For more ways to improve your gut health, consider a gut-repair supplement with natural ingredients that support a healthy intestinal lining and microbiome.
The Science of L. Reuteri Yogurt
Dr. William Davis, a cardiologist and bestselling author, revolutionized the concept of food-as-medicine with his L. reuteri yogurt. Unlike store-bought yogurt, which has few probiotic strains in small numbers, Dr. Davis’s process preserves billions of specific strains like L. reuteri and L. gasseri. This is achieved by fermenting at a lower temperature for a longer period, unlocking probiotic benefits specifically for the small intestine.
Health Benefits Include:
- Reduced inflammation
- Improved bowel movements
- Enhanced immune function
- Reversal of SIBO symptoms
- Healthier skin and mood
- Better urinary and gastrointestinal health
Super Gut Probiotic Yogurt Recipe
This super gut recipe requires just 30 minutes of preparation and tastes delicious!
What You’ll Need:
Ingredients / Equipment
- L. reuteri probiotic capsules or tablets (avoid unnecessary binders)
- Full-fat organic or pasteurized milk (not ultra-pasteurized), or coconut milk
- A glass jar or bowl for fermentation
- Yogurt maker or Instant Pot (100°F/37.8°C for 36-48 hours)
- Prebiotic fibers (inulin or potato starch)
- Plastic wrap (if using an unsealed container)
- Mesh strainer (optional, for Greek-style yogurt)
Step-by-Step Process
- Sterilize Equipment: Clean and sterilize all utensils to prevent contamination.
- Mix Ingredients:
- Pour ½ gallon of full-fat milk into your container.
- Add 2 crushed L. reuteri tablets or capsules (or a tablespoon from your previous batch).
- Add 1 tablespoon of inulin or prebiotic fiber.
- Heat to 100°F (37.8°C): Use a sous vide, yogurt maker, or Instant Pot on the yogurt setting.
- Ferment for 36 to 48 Hours: Let it sit undisturbed.
- Cool and Refrigerate: Once fermentation is complete, refrigerate for at least 6 hours to set.
(For Greek-style yogurt, strain to remove excess moisture, or blend with coconut milk for a creamy dip.)
Key Tips and Notes
- First Batch: May be thin; subsequent batches will improve.
- Best Milk: Use full-fat organic milk. Avoid ultra-pasteurized or long-life milk.
- Health Precautions: Consult a medical professional before starting probiotic-rich diets, especially if pregnant or with medical conditions.
- Container Choice: Prefer glass jars to avoid potential toxin leakage from plastic during fermentation.
- Next Batch: Use a few tablespoons from your current batch as a starter.
When to See a Doctor
While this yogurt promotes gut health and overall wellness, it’s not a substitute for professional medical advice. Consult a healthcare provider if you have a medical condition or experience side effects from probiotics.
Additional Resources
- Join online communities like Cultured Food Life, Food Life Inc, and Dr. Davis’ YouTube channel for recipes and support.
- Explore books, social media, and lists like “50+ traditional foods to ferment” for more fermentation tips.
Conclusion: Ferment Your Way to Health
L. reuteri yogurt is an excellent way to support your microbiome, boost immune function, and address gut-related issues like SIBO. For enhanced gut health, consider combining your homemade yogurt with a high-quality gut support formula.
Disclaimer: This recipe and linked information are not sponsored or affiliated with any products, companies, or links mentioned. This information is provided for educational purposes only and is not a substitute for professional medical advice. Always consult your physician or qualified health provider with any medical concerns.