Rebuild the microbiome with lost species – With yogurt from L. reuteri, L. gasseri, B. longum

Updated on October 12, 2025

Recipe: L. reuteri, L. gasseri and B. longum – Make SIBO yogurt yourself

Also suitable for people with lactose intolerance (see notes below).


Ingredients (for approx. 1 liter of yogurt)

  • 4 capsules L. reuteri (each 5 billion CFU)
  • 1 capsule L. gasseri (each 12 billion CFU)
  • 2 capsules B. longum (each 6 billion CFU)
  • 1 tbsp inulin (alternatively: GOS or XOS for fructose intolerance)
  • 1 liter (organic) whole milk, 3.8% fat, ultra-high temperature treated and homogenized or UHT milk
    • (The higher the fat content of the milk, the thicker the yogurt)


Note:

  • 1 capsule L. reuteri, at least 5 × 10⁹ (5 billion) CFU (en)/KBE (de)
    • CFU stands for colony forming units – in German, kolonie-bildende Einheiten (KBE). This unit indicates how many viable microorganisms are contained in a preparation.


Notes on milk choice and temperature

  • Do not use fresh milk. It is not stable enough for the long fermentation times and not sterile.
  • Ideal is H-milk (long-life, ultra-high temperature milk): It is sterile and can be used directly.
  • The milk should be at room temperature – alternatively, gently warm it in a water bath to 37 °C (99 °F). Avoid higher temperatures: from about 44 °C, the probiotic cultures are damaged or destroyed.


Preparation

  1. Open the total of 7 capsules and put the powder into a small bowl.
  2. Add 1 tbsp of inulin per liter of milk – this serves as a prebiotic and promotes bacterial growth. For people with fructose intolerance, GOS or XOS are suitable alternatives.
  3. Add 2 tbsp of milk to the bowl and stir thoroughly to avoid lumps.
  4. Stir in the remaining milk and mix well.
  5. Pour the mixture into a fermentation-suitable container (e.g., glass)
  6. Put into the yogurt maker, set the temperature to 37 °C (98.6 °F), and let ferment for 36 hours.

 

From the second batch onwards, use 2 tablespoons of yogurt from the previous batch as a starter

You prepare the first batch with the bacteria capsules.

From the second batch onwards, use 2 tablespoons of yogurt from the previous batch as a starter. This also applies if the first batch is still thin or not perfectly firm. Use it as a starter as long as it smells fresh, tastes mildly sour, and shows no signs of spoilage (no mold, no unusual discolorations, no pungent odor).

 

Per 1 liter of milk:

  • 2 tbsp yogurt from the previous batch

  • 1 tbsp inulin

  • 1 liter UHT milk or ultra-high temperature treated, homogenized whole milk

 

Here’s how:

  1. Put 2 tbsp yogurt from the previous batch into a small bowl.

  2. Add 1 tablespoon of inulin and stir smooth with 2 tablespoons of milk until no lumps remain.

  3. Stir in the remaining milk and mix well.

  4. Pour the mixture into a fermentation-suitable container and place it in the yogurt machine.

  5. Let ferment at 37 °C for 36 hours.

 

Note: Inulin is the food for the cultures. Add 1 tablespoon of inulin per liter of milk for each batch.

 

If you have questions, we are happy to assist you via email at team@tramunquiero.com or through our contact form.

 

Why 36 hours?

The choice of this fermentation duration is scientifically based: L. reuteri requires about 3 hours per doubling. In 36 hours, there are 12 doubling cycles – this corresponds to exponential growth and a high concentration of probiotic active germs in the finished product. Additionally, the longer maturation stabilizes the lactic acids and makes the cultures particularly resilient.


!Important to note!

The first batch often does not succeed for many users. However, it should not be discarded. Instead, it is recommended to start a new batch with two tablespoons of the first batch. If this also fails, please check the temperature of your yogurt maker. For devices where the temperature can be set precisely to the degree, the first batch usually succeeds well.


Tips for perfect results

  • The first batch is usually still a bit more liquid or grainy. Use 2 tablespoons of the previous batch as a starter for the next round – with each new batch, the consistency improves.
  • More fat = thicker consistency: The higher the fat content of the milk, the creamier the yogurt becomes.
  • The finished yogurt is shelf-stable in the refrigerator for up to 9 days.


Consumption recommendation:

Enjoy about half a cup (approx. 125 ml) of the yogurt daily – preferably regularly, ideally at breakfast or as a snack in between. This allows the contained microbes to develop optimally and sustainably support your microbiome.

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