SIBO Yoghurt Recipe inspired by Dr William Davis

Ingredients

For the original option:

For the lactose-free and vegan options:

Equipment

  • 500 ml measuring jug 
  • Measuring spoons
  • Small Whisk or handheld milk frother
  • A Yoghurt maker that can maintain the temperature at 38 degrees for 36 hours
  • Large saucepan (only for the lactose-free and vegan options)
  • Dairy thermometer (only for the lactose-free and vegan options)

 

Instructions (original option)

  1. Add 100ml of UHT milk to a measuring jug. Add inulin and mix for 30 seconds with a milk frother or whisk
  2. Add 1 Myreuteri capsule and 1 g Bacillus coagulans and mix for 30 seconds with a milk frother or whisk
  3. Add mixture to your yoghurt maker jar
  4. Add the remainder of the milk to the yoghurt maker jar leaving a headspace of at least 3cm and mix well.
  5. Put the lid firmly onto the yoghurt maker jar and place it into the yogurt maker and do not open again until the fermentation process is complete. Pour water into the yogurt maker base until approximately 1/4 of the jar height is covered.
  6. Set the temperature to 38°C and the timer to 36 hours. Some timers may only go up to 24 hours, so you will have to add an extra 12 hours after.
  7. After 36 hours the fermentation will be complete. Be careful not to wet yourself when removing the yogurt maker's cover lid, as condensed water will have collected underneath it.
  8. Switch the yogurt maker off and remove the yogurt glass jar from it. The L reuteri yogurt will be thick and warm, and there is a chance it may have separated into layers. This is perfectly normal, but do not stir the yogurt while it's warm.
  9. Place the homemade yogurt in the fridge for 6 hours to set, and then it will be ready to eat!
  10. Reserve 2 tablespoon of Yoghurt to be used in step 2 for future batches.
  11. Consume 2 tablespoons per day with other food

Instructions (lactose-free and vegan options)

  1. Pour the coconut milk into a large saucepan
  2. Sprinkle the agar agar powder onto the coconut milk and stir until dissolved
  3. Place the saucepan on the stove at low heat and stir regularly with a wire whisk to make sure the agar doesn't stick to the bottom of the saucepan
  4. Heat the coconut milk to 87⁰C for 5 minutes to activate the agar
  5. Remove it from the stove and let it cool down to below 38° C
  6. Take a small bowl and pour 1/4 cup of cooled coconut milk and then add 2 tablespoons of inulin powder. Stir it into a slurry and set aside.
  7. Pour the remaining cooled coconut milk from the saucepan into the glass jar that comes with your yogurt maker.
  8. Add both the inulin mix , 1 capsule MyReuteri and 1g Bacillus coagulans into the glass jar. Then add 1 teaspoon of white sugar, or 1 tablespoon of honey, and mix all using the wire whisk.
  9. Put the lid onto the glass jar and place it into the yogurt maker. Pour water into the yogurt maker until only the base is filled. Finally, seal the yogurt maker with the cover lid.
  10. Set the temperature to 38°C and the timer to 36 hours.
  11. After 36 hours, when fermentation is over, the L reuteri yogurt will be warm and the mixture may look fragmented. This is perfectly normal, do not stir the warm yogurt.
  12. Place the glass jar in the fridge for at least 6 hours to let the yogurt set.
  13. Finally, remove the glass jar from the fridge and mix with a spoon until the homemade yogurt is thick and creamy. Now it's ready to eat!
  14. Consume 2 tablespoons per day with other food

 

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