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How to make L. reuteri yogurt using raw milk and without unhealthy prebiotic fiber that is inflammatory to the intestinal lining and disallowed on gut healing diets.
I’ve had a lot of inquiries over the past few years about L. reuteri yogurt.
This specialty fermented food was popularized by Dr. William Davis MD, the cardiologist turned author of Wheat Belly fame. (1)
While it is certainly fine to ferment L. reuteri yogurt, it is important to understand the shortcomings of Dr. Davis’ recommended approach.
Half and Half Not the Best Choice
First, Dr. Davis’ recipe uses a quart of pasteurized, commercial half-and-half.
Why would you ever use pasteurized half-and-half from Holstein cows whose milk contains so little cream, that there is often no discernable creamline?
Even worse, the cartons used to package half-and-half are toxic!
The containers are lined with a thin layer of plastic, so when the hot milk is poured in and sealed, you get microplastics leaching galore!
While I can appreciate the need for high-fat milk when making yogurt, raw milk from Jersey (A2) cows is naturally high-fat and a far healthier and digestible choice.
As a bonus, buying raw milk supports local farms and keeps your food dollars out of the pockets of the abusive Big Dairy oligopoly.
L. Reuteri Research
Secondly, the research on the health benefits of L. reuteri is interesting but not particularly compelling to me.
While I don’t doubt that strains of L. reuteri are helpful for gut health, the claims by Dr. Davis of “smoothing of wrinkles”, “accelerated healing” (to the tune of cutting healing time in half 🤔), and “increased empathy and desire for connectedness with other people” seem more than a little suspect…at least to me!
Prebiotic Fiber is Inflammatory
Third, the addition of prebiotic fiber or potato starch in Dr. Davis’ L. reuteri yogurt method disallows it from gut healing protocols like GAPS.
Even if you’re not on the GAPS diet, prebiotic fiber is often inflammation-producing for those with even mild digestive disorders. I recommend the book Fiber Menace as an excellent read on the subject.
Several of my reader friends were surprised to learn this.
They experienced a big detox reaction after eating L. reuteri yogurt (which they thought was good), only to see their gut imbalance symptoms worsen over time, likely from the inflammatory effects of the prebiotic fiber on their colon.
What if you really like L. reuteri yogurt? If you enjoy it and are finding benefits personally, there is certainly no reason not to continue.
I don’t mean to dissuade you from the practice!
There is solid research that L. reuteri strains are helpful for certain conditions, such as babies with reflux or issues with spitting up. (2)
However, I would suggest that there is a far better method for making it than Dr. Davis’ approach!
All you need to do to dial up your L. reuteri yogurt to the next level is to switch from commercial half-and-half (which is toxic!) to raw milk from old-fashioned cows that produce a large creamline naturally.
In addition, be sure to leave out that gut-inflaming prebiotic fiber or difficult-to-digest potato starch! I substitute gut-healing gelatin which promotes digestion instead.
In essence, my method for raw L. reuteri yogurt is a simple variation on my slow cooker raw yogurt recipe, which I’ve used for years.
In addition to the gelatin, I add one tablespoon of homemade kefir made with live grains (not commercial kefir!).
Kefir made with live grains naturally contains L. reuteri strains. Using a small amount making yogurt helps to prevent competition between the probiotics in the raw milk and the L. reuteri starter.
You can leave out the kefir if you like, but my results were thicker and more spoonable using it.
Preparation Tip
L. reuteri yogurt differs a bit texturally from regular whole milk yogurt in that the liquid whey is highly separated from the curds, almost like cottage cheese.
Thus, it is very easy to pour off a cup to a cup and a half of whey without straining to enjoy Greek-style L. reuteri yogurt!
The leftover whey is handy to use as starter for your next batch of L. reuteri yogurt or any other cultured dishes that call for it.
How to Make L. Reuteri Yogurt With Raw Milk
How to make L. reuteri yogurt using raw milk and without unhealthy prebiotic fiber that is inflammatory to the gut.
Instructions
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Crush ten tablets of BioGaia Gastrus (L. reuteri starter) with a mortar and pestle (or in a plastic ziplock bag and a rolling pin).
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Place this powder starter in the bottom of your slow cooker of choice (I use a small Vitaclay for making yogurt).
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Sprinkle the gelatin into 1 cup of cold, raw milk. Mix well to combine.
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Blend the gelatin/milk mixture with 3 more cups of raw milk.
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Pour the liquid slowly into the Vitaclay. Stir to blend the L. reuteri starter with the raw milk/gelatin mixture.
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Put on th lid and turn on the Vitaclay, selecting the “yogurt” setting.
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Let the yogurt ferment for 24 hours.
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When the yogurt is finished, turn off the Vita-Clay and leave on the counter to fully set until room temperature.
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Place the Vitaclay pot in the refrigerator and chill for 2 hours or longer.
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Transfer the yogurt into a glass mason jar and store in the refrigerator.
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Enjoy your thick, RAW L. reuteri yogurt in smoothies or in a bowl topped with fruit, nuts, or your choice of natural sweetener.
Nutrition Facts
How to Make L. Reuteri Yogurt With Raw Milk
Amount Per Serving (1 cup)
Calories 170
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 7g35%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 35mg12%
Sodium 140mg6%
Potassium 355mg10%
Carbohydrates 11g4%
Protein 8g16%
Calcium 301mg30%
* Percent Daily Values are based on a 2000 calorie diet.
(1) How to make L. reuteri yogurt: A step-by-step guide
(2) Lactobacillus reuteri accelerates gastric emptying and improves regurgitation in infants