How to Make L. Reuteri Yogurt at Home: A Step-by-Step Guide

I've been eating a carnivore diet since May of 2022, which enormously improved my overall health. But improving my gut health has taken time, experimentation and a lot of learning and focus to get to my current state, where it is bloody amazing about ninety five percent of the time, but still has its moments, albeit much further apart!

After reading the book ‘Super Gut’ by Dr William Davis about 18 months ago, I followed his protocol to get rid of SIBO or Small Intestinal Bacterial Overgrowth. I began making and consuming L. Reuteri yogurt and SIBO yogurt (which contains L Reuteri) as recommended by Dr Davis. This proved to be a game-changer and made a huge difference to my gut health.

However, L Reuteri is not only excellent for digestive health, but also offers many other benefits.

The Benefits of L. Reuteri Yogurt

L. Reuteri yogurt is not your average yogurt! It can significantly enhance gut health, helps combat SIBO, and has added benefits for mood, muscle health, and aging.

This fermented dairy aids in the release of oxytocin, fostering better social interactions and connections.

And additionally, it helps reduce belly fat and fine lines, making it a beneficial addition to your diet.

Getting Started With L Reuteri Yogurt

Initially, I based my yogurt-making process on Dr. Davis's ‘Super Gut’ book. In the book he explains why we should only use the specific strains of the probiotic bacteria that he recommends, as other strains may have different effects. It’s always best to use the exact strains that have had the research done on them.

The strain of L Reuteri that Dr Davis recommends can either be found in the BioGaia probiotic product he recommends in the book, where you use ten tablets crushed into a fine powder as a starter for your yogurt, or the L Reuteri superfood starter from Luvele.

In this video I’m using the L. Reuteri Superfood starter, but most of the time I keep a stock of L Reuteri whey in my freezer, and I generally use that.

Ingredients & Equipment Needed

So this is what we’re going to need to make L Reuteri yogurt:

L. Reuteri Starter: As already stated, I'm using the Superfood starter from Luvele, but you can use the tablets, or yogurt or whey from a previous batch.

Milk: I’m using two liters of raw milk as the container in my Luvele Yogurt Maker holds two liters. You can use raw or pasteurized milk

Prebiotic: Prebio Plus is my choice for today's batch but you can also use plain Inulin at a ratio of one tablespoon per 500mls of milk.

Equipment: You’ll need a yogurt maker. I can highly recommend the Luvele yogurt maker. I’ve had mine since I started making these yogurts and have been very happy with it. This yogurt maker has been designed with these 36 hour fermented dairy products in mind.

You’ll also need a milk or cheese thermometer, a pot or double boiler, and a spoon or whisk. Ensure everything is sterilized. I use boiling water to steralize my equipment.

Step-by-Step Instructions

1. Prepare Your Milk: - Use a double boiler or pot to heat the milk to 82°C or 180°F and hold it at that temperature for 10-20 minutes. This step helps denature the milk proteins, creating a better yogurt texture.

2. Cool the Milk: - After heating, place the bowl or pot of milk in a sink filled with cold water (or just leave to sit) until it cools to around body temperature (37°C or 98°F).

3. Mix The Culture: - Place two scoops of Prebioplus prebiotic blend or two tablespoons of Inulin per litre milk, into the yogurt container. Add some of the cooled milk (from the pot) to the prebiotic and using a spoon or whisk, combine well before adding the L. Reuteri starter (sachet, crushed pills or yogurt/whey from a prior batch). Stir well to avoid any lumps. Pour the rest of the cooled milk into the starter mixture and mix to combine.

4. Fermentation: - Place the yogurt container in the yogurt maker and add water into the base (if using the Luvele machine), ensuring the water level is between the minimum and maximum levels. Set the temperature to 36 or 37°C and ferment for 36 hours. The Luvele yogurt maker is perfectly suited for these prolonged fermentation processes.

5. Checking the Results: - After 36 hours, check your yogurt. Ideally, it should have a smooth consistency. Having some whey separation is normal.

Using L Reuteri Whey

If your initial batch separates into curds and whey, don't fret! Use the whey as a starter for subsequent batches. Whey can also be used creatively in baking, smoothies, meat tenderizing, or even as a probiotic boost to your pets' diets.

A Successful First Batch!

I'm really please with my current batch of L. Reuteri yogurt, which is the best first batch I've achieved yet. If you’re interested in making this beneficial yogurt, consider the Luvele starter and yogurt maker. I’ll add my link again below.

✅Check out the Luvele yogurt maker: https://bit.ly/luvele-yogurt-makers

If you have questions or wish to share your experiences, feel free to comment below. Don’t forget to subscribe for more content! Until next time, happy yogurt making!