crohn's disease, Food, Uncategorized

Less Lactose, More Probiotics: How to Make Homemade Yogurt

Yogurt is one of the oldest foods known to man. Derived from milk, the creamy substance is packed with proteins, vitamins, minerals, amino acids, fats, and probiotics (live bacteria and yeasts that help keep your gut healthy). Without a doubt, yogurt is a super food for anyone with digestive issues. The problem is many of us with Inflammatory Bowel Disease can’t eat commercialized yogurt because of the presence of lactose. Even commercialized Greek yogurt that has been strained multiple times still has some lactose left in it.

Have no fear! You can make yogurt at home that is virtually lactose-free. It’s called “true yogurt” because the lactose is digested by the bacterial culture and further lactose digestion is not required by intestinal cells (Breaking the Vicious Cycle). This pure form of yogurt comes out tart and tasty. Homemade yogurt can be an extremely beneficial food to help heal inflammation associated with Crohn’s Disease and Ulcerative Colitis.

Making yogurt at home is super simple and requires only a few ingredients and products. The fermentation process takes 24 hours, so be sure you have the time before starting this recipe. In this blog I will be making the 24 Hour SCD™ yogurt. In just one cup of this yogurt, you’ll get 708 billion beneficial bacteria which is about 50 times more than a typical probiotic supplement.

Homemade Yogurt Ingredients

  1.  Whole milk, 2%, or skim. Whole milk makes the tastiest yogurt. If you’re on the SCD diet, you will need to get a 100% grass-fed, no grain milk.

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2. Large pot 

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3. Electric Yogurt Making Kit. This recipe calls for a Yogourmet kit which includes a yogurt maker, yogurt starter,  and thermometer. Any electric yogurt maker will work, though.

Homemade yogurt

How to Make Homemade Yogurt

This recipe comes from the book Breaking the Vicious Cycle by Elaine Gottschall. I encourage you to buy this book if you’re interested in learning about the Specific Carbohydrate Diet (SCD). This diet has shown to drastically reduce inflammation in the gut and improve the quality of life for Crohn’s Disease patients.

  1.  In a large pot, bring one quart (or liter) of milk to a simmer (180 F) and remove from heat. Stir often to prevent scorching and sticking.
  2. Cover and cool until milk reaches 120 F. You can speed up this process by placing the pot in ice water.
  3. Remove about one-half cup of cooled milk and mix in the yogurt starter powder to make a paste. Stir until there are no clumps.
  4. Mix the paste into the cooled milk and stir thoroughly.
  5. Pour the milk into the Yogourmet container and close the lid tightly.
  6. Fill the Yogourmet yogurt maker with water and place the closed container inside the yogurt maker. The water should come to just about an inch from the top of the yogurt maker once the container is placed inside.
  7. Make sure the yogurt maker is on and allow the fermentation process to begin! Set a timer for 24 hours. This time frame allows all lactose to be completely digested.
  8. After 24 hours, remove the container and place in the refrigerator for at least 6 hours.
  9. Scoop into a bowl and serve with honey drizzle or fresh fruit.

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The yogurt won’t be as thick as commercial yogurt because all the lactose has been digested by the bacteria. This yogurt should be much easier to digest for IBD patients, however it isn’t for everyone. It is a good idea to experiment by eating just a spoonful of it to see how your gut reacts.

Enjoy!

Huge thank you to Michelle and John Burtch for teaching me this recipe and introducing me to the SCD diet.

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You may also be interested in: “5 Ways to Use Indian Digestive Spices in Your Kitchen” and “8 Yoga poses for Bloating, Cramping, and Gas.”

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