Servings: 6
Ingredients
*Recipe adapted from Dr. William Davis’ SIBO yogurt recipe
Original
- 10 BioGaia Gastrus tablets (L.reuteri ATTC PTA 6475 & DSM 17938) (total 2 billion CFUs)
- 2 Lactobacillus gasseri BNR-17 capsules (total 20 billion CFUs)
- 2 Bacillus coagulans GBI-30,6086 capsules (total 4 billion CFUs)
- 2 Tbsp prebiotic fiber (inulin or raw potato starch)
- 1 quart ultra-pasteurized half-and-half
Larger Quantity (Subsequent Batches)
- 4 Tbsp prebiotic fiber (inulin or raw potato starch)
- 1/2 cup yogurt from a prior batch
- 1/2 gallon ultra-pasteurized whole milk
Instructions
Original
- Crush the BioGaia Gastrus tablets in a pill crusher. If you don’t have one, fold a towel over them and crush them using a meat tenderizer or hammer.
- In a medium-sized bowl, combine the crushed BioGaia Gastrus tablets, the contents of the probiotic capsules, the prebiotic fiber, and two tablespoons of organic half-and-half.
- Whisk vigorously to make a slurry to ensure the prebiotic fiber does not clump. This may take 5-10 minutes.
- Stir in the remaining half-and-half.
- Place in your fermenting device and ferment at 106°F/41°C for 36 hours.
- To make future batches, use two tablespoons of yogurt from a prior batch, two tablespoons of prebiotic fiber, and one quart of half-and-half. You do not need to use the tablets and capsules for future batches unless you have a faulty batch and want to restart fresh.
Larger Quantity
- After making the first batch of SIBO yogurt, you can adjust the recipe to make a larger quantity per batch. Use a half gallon of organic ultrapasteurized whole milk (rather than a quart of half-and-half).
- Start by making a slurry with 4 Tbsp of inulin and a portion of the milk. Whisk vigorously until dissolved. This may take 5-10 minutes.
- Add the rest of the milk and a half cup of yogurt from a prior batch and mix until well combined.
- Ferment for 36 hours at 106°F/41°C. This adjusted recipe makes 4 quarts.
Video
Notes
-The first batch of yogurt will likely have significant yogurt and whey separation and taste acidic. Do not restart from scratch if you think you made a mistake, as you will likely experience the same outcome. Instead, use a portion of yogurt from the current batch to start your next batch. Subsequent batches will have little to no whey separation and taste pleasantly sour, not acidic.
-It’s best practice to sterilize your jars/yogurt-making equipment.
-This is technically not “yogurt,” as it’s made from different strains of Lactobacillus. Do not attempt to ferment at the higher temperatures of traditional yogurt, as you will kill your bacterial strains.
-I use my Instant Pot to make yogurt. However, the temperature it maintains is too high for SIBO yogurt. My workaround is to make the yogurt in glass jars rather than directly in the pot basin. This keeps the yogurt a few degrees cooler at the desired temperature.
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Nutrition
Calories: 207kcal | Carbohydrates: 7g | Protein: 5g | Fat: 18g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 55mg | Sodium: 96mg | Potassium: 208mg | Sugar: 7g | Vitamin A: 558IU | Vitamin C: 1mg | Calcium: 169mg | Iron: 0.1mg
Nutrition values are approximate and may vary.
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4 Responses
Can I substitute dairy for a plant based milk?
It’s more complex than substituting plant-based milk, as you need the lactose to feed the bacteria. Dr. Davis has a coconut milk recipe you can find via this link, however (I’ll have a video on this coming out soon!): https://innercircle.drdavisinfinitehealth.com/probiotic_yogurt_recipes
There are a bajillion YouTube videos and online recipes for SIBO Super Gut “yogurt.” This one is the most concise and easy to follow. I’m gifting some starter this week and have already printed out Whole Shenanigans’ recipe to send with it. After a couple of batches you quickly realize… this is easy. But this recipe (and the YT video) are the perfect amount of hand-holding to get you started and build confidence.
Thanks for your kind comments! It really is easy once you get the hang of it. So glad you’re making it, and thanks for taking the time to leave a comment. Best!