Intro to Cultured Dairy

Jul 15

L. reuteri & L. gasseri Benefits and How to Make Them at Home

I was first introduced to cultured dairy about eight years ago when a friend gifted me some kefir grains. A few years later, when I got my first Instant Pot, I knew I could make yogurt at home — but honestly, I didn’t yet understand why it might be worth the effort. Back then, it felt like more work than reward!

Fast forward to about six months ago: I discovered the incredible benefits of specialized probiotic strains, specifically Lactobacillus reuteri and Lactobacillus gasseri. These powerful strains need very specific fermentation temperatures, so I invested in a stand-alone yogurt maker from www.ultimate.club — and I absolutely love it!

Most of what I’ve learned comes from Donna Schwenk at culturedfoodlife.com — her knowledge has truly changed the way I look at food, gut health, and fermented dairy. Below is a summary of what I’ve learned from Donna, and what I recently shared with my local Weston A. Price Foundation group in June 2025.

What is L. reuteri?

Lactobacillus reuteri is a powerful probiotic strain known for its unique benefits, including supporting gut health, immunity, and even the release of oxytocin — the 'love hormone'. It’s best delivered through homemade yogurt where the bacteria thrive.

Health Benefits of L. reuteri Yogurt

L. reuteri yogurt can support digestion, ease symptoms of SIBO, help balance candida, improve sleep, and promote healthy skin and bone density. Fermenting your own ensures you get the highest CFUs possible.

What is L. gasseri?

Lactobacillus gasseri is another incredible strain that thrives in the upper GI tract. It has been linked to benefits like helping with SIBO, supporting weight management, and acting as a natural antibiotic through the production of bacteriocins.

Health Benefits of L. gasseri Yogurt

L. gasseri yogurt may help reduce harmful bacteria in the small intestine, support digestion, aid in weight management, and even contribute to emotional health and hormone balance.

How to Make Cultured Dairy at Home

Making homemade probiotic yogurt with L. reuteri and L. gasseri is simple when you have the right equipment and starter cultures. Keep your temperatures consistent (around 100°F) and allow for long fermentation times to maximize probiotic count. You can find full step-by-step instructions at culturedfoodlife.com.

Try it Yourself!

If you’ve never made your own yogurt before — or you’re curious about trying these unique strains like L. reuteri or L. gasseri — I encourage you to give it a go! It doesn’t have to be complicated, and your gut (and your heart) will thank you. Start small, experiment, and discover just how alive your food can be. 💛✨

I hope this little window into my cultured dairy journey inspires you to explore the amazing world of living foods. Here’s to healthy microbes, happy bellies, and the simple joys of making nourishing things with your own hands. May your kitchen be blessed with bubbling jars and your table filled with life!

Intro to Cultured Dairy: Key Benefits

Yogurt Plus (Bifidobacterium and more!)

• Supports digestion and gut healing, especially in IBS, IBD, and post-antibiotic recovery.

• Promotes growth of good bacteria like Akkermansia with help from Human Milk Oligosaccharides (HMOs).

• Kefir and yogurt help feed Bifidobacterium, which declines with age.

• Yogurt Plus includes B. longum, S. thermophilus, L. plantarum, and L. delbrueckii bulgaricus.

• May help reduce anxiety and depression symptoms by improving gut-brain connection.

• Linked to longevity in cultures with daily yogurt traditions.

• Requires milk to be preheated to 110°F before mixing in starter.

• Quick and easy to make at home in 6 to 8 hours; delicious with honey or fruit.

Lactobacillus reuteri Yogurt

• Lives in the upper GI tract and produces natural antibiotics (bacteriocins).

• 96% of people lack L. reuteri, which may contribute to gut issues and more.

• Helps treat SIBO, leaky gut, and metabolic issues more effectively than pills.

• Boosts oxytocin production, supporting emotional wellness and connection.

• Improves sleep, mood, and stress by lowering cortisol levels.

• Supports youthful skin, strong bones, muscles, and insulin sensitivity.

• Reduces Candida and may help treat SIFO (fungal overgrowth).

• Shown to reduce colic in infants and fight H. pylori.

• More effective as yogurt than capsules due to higher CFU delivery.

• Best made with 36-hour fermentation at 100°F with a prebiotic like Prebio Plus.

Lactobacillus gasseri Yogurt

• Resides in the upper GI, genital, and urinary tracts; helps restore balance.

• Useful for managing SIBO, IBS, IBD, ulcers, and colitis.

• Produces multiple bacteriocins, which are natural antibiotics.

• Part of the Super Gut SIBO Yogurt combo with L. reuteri and B. coagulans.

• May support fat loss and reduce inflammation in fat tissue.

• Early research shows potential benefits for menopause and immune support.

• More effective as yogurt than capsules due to higher CFU delivery.

• Best made with 36-hour fermentation at 100°F with a prebiotic like Prebio Plus.

Note for lovers of raw milk:

• Yogurt plus CAN be used with raw milk, but you’ll need to add 7 Tbsp of powdered milk to help the yogurt thicken.

• Do not use raw milk with either L. rueteri or L. gasseri since the competing bacteria of raw milk will dominate!

Intro to Cultured Dairy: Basic Instructions

Yogurt Plus - Insulated Mug Method

· Use ultra-pasteurized milk when possible for ease and better texture.

· If using regular milk, heat to 180°F for 10 minutes, then cool to 110°F.

· Pour milk into a 30 oz insulated mug.

· Stir in 1 sachet Yogurt Plus Starter or 2 Tbsp from a previous batch.

· Close lid and wrap with a towel, place in an insulated cooler.

· Incubate for 8–24 hours at 110°F.

· Refrigerate for at least 6 hours to set and thicken.

Yogurt Plus - Yogurt Maker Method

· Preheat ultra-pasteurized milk to 100–110°F. (See note above if not ultra pasturized)

· Whisk in 1 sachet of yogurt starter.

· Pour into jars, incubate at 110°F (either without lids or very loosely placed) for 6–24 hours until thick.

· Refrigerate for at least 6 hours.

· To re-culture: use 2 Tbsp of a previous batch.

L. reuteri Yogurt

· Use ultra-pasteurized half & half or whole milk. (I used 2% and it was just fine!)

· Mix 2 Tbsp Prebio Plus with 1 sachet L. reuteri starter and a small amount of milk to make slurry.

· Add remaining milk and mix well.

· Pour into jars, cover loosely.

· Ferment at 100°F for exactly 36 hours.

· Refrigerate with lids loose until cool, then tighten.

· To re-culture: use 2 Tbsp from previous batch (1 Tbsp whey + 1 Tbsp curds if separated) and 2 Tbsp Prebio Plus

L. gasseri Yogurt

· Use ultra-pasteurized half & half or whole milk (no non-dairy milk) (Again, 2% is fine).

· Mix 2 Tbsp Prebio Plus with 1 sachet L. gasseri starter and 5–6 Tbsp milk to make slurry.

Add remaining milk and mix well.