LAURA HAINEL

M.Sc. in Nutritional Medicine

🕑 Reading time: 3–5 minutes

👆 Key takeaways

• SIBO (small intestinal bacterial overgrowth) describes the presence of bacteria and microbes in the small intestine where they typically don’t belong.
• This article explores how yogurt made with specific bacteria (“SIBO yogurt”) may be helpful for SIBO.
• One advantage of yogurt is that, in addition to live bacteria, it also contains enzymes, vitamins, and bioactive compounds. A drawback is that the amount of probiotic bacteria can vary widely by product, and in some cases there may be too few viable cultures to be therapeutically effective. In addition, some people tolerate fermented foods poorly—for example, those with histamine intolerance.

SIBO Yogurt: What’s behind the trend? Including a recipe for your gut health

1. “SIBO yogurt”?
1.1 What is SIBO?
2. How yogurt is made
2.1 Making SIBO yogurt (recipe)
3. Lactobacillus reuteri and SIBO
4. Lactobacillus gasseri and SIBO
5. Yogurt versus probiotics
5.1 Benefits of yogurt
5.2 Drawbacks of yogurt
6. Summary
7. FAQs

1. “SIBO yogurt”?

If you google “SIBO yogurt,” you’ll come across several websites with recipes for a “healthy yogurt for SIBO.” Most of them recommend making yogurt using the bacterial strains Lactobacillus reuteri and Lactobacillus gasseri. But what’s behind this yogurt recommendation?

Digestive chaos? SIBO is often the cause.

SIBO (small intestinal bacterial overgrowth) is often overlooked—even though millions suffer from bloating, pain, diarrhea, or constipation.

Dr. Thomas Bacharach was affected himself. He shares his knowledge to help people understand what’s really happening in the body.

Learn more

1.1 What is SIBO?

SIBO (Small Intestinal Bacterial Overgrowth) is an often overlooked cause of symptoms such as abdominal pain,
bloating, digestive problems, diarrhea, constipation, or even concentration problems (“brain fog”) and sleep disturbances.
Unlike the large intestine, which is naturally densely populated with bacteria, the small intestine normally contains very few microorganisms. If this balance is disrupted—for example, by impaired intestinal motility—
bacteria can settle in the small intestine and lead to excessive gas production and inflammation. Many people initially receive a diagnosis of irritable bowel syndrome, even though the underlying cause is actually SIBO.

Despite how common it is, SIBO is still largely unknown—but symptoms can be significantly improved with the right diagnosis and treatment.
.

2. How yogurt is made

Yogurt is made by fermenting milk. Special lactic acid bacteria are added to heated milk.
First, the milk is heated to about 90 °C to kill unwanted germs, then cooled to around 40–45 °C. At this temperature, the bacteria are added and the milk is kept warm for several hours. During this time, the bacteria convert milk sugar (lactose) into lactic acid, which lowers the pH, thickens the milk, and creates the typical yogurt flavor. The finished yogurt is then chilled to stop fermentation and stabilize the desired consistency.

2.1 Making SIBO yogurt (recipe)

The SIBO yogurt recipe is based on the book “Super Gut” by William Davis. “SIBO yogurt” is made primarily using the starter cultures Lactobacillus reuteri and Lactobacillus gasseri and is fermented for an extra-long time. While “regular” yogurt ferments for 6 to 8 hours, SIBO yogurt is given 24 to 36 hours. With this long fermentation, almost all milk sugar (lactose) is broken down, making the yogurt easier to tolerate. In addition, the extended fermentation allows a strong multiplication of bacterial strains—turning the yogurt into a true probiotic “bomb.”

Click here for a detailed guide to making SIBO-friendly yogurt:
Yogurt recipe

3. Lactobacillus reuteri and SIBO

Lactobacillus reuteri is a lactic-acid–producing bacterium found in various habitats—including the gastrointestinal tract of healthy humans. L. reuteri is considered a probiotic (1). According to the World Health Organization (WHO), probiotics are “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host” (2).

L. reuteri has been attributed antimicrobial and anti-inflammatory properties (3). In addition, using L. reuteri as a probiotic may help treat constipation: in 2017, Ojetti et al. observed that Lactobacillus reuteri (DSM 17938) may relieve chronic constipation—apparently by significantly reducing methane production in the gut (4). Methane-producing microbes are associated with slowed intestinal motility and constipation. By reducing methane production, L. reuteri may help improve gut motility and relieve symptoms such as bloating and a feeling of fullness.

Using L. reuteri cultures in SIBO yogurt therefore makes sense.

4. Lactobacillus gasseri and SIBO

Lactobacillus gasseri is also included in SIBO yogurt. This probiotic strain occurs naturally in the human gut and is considered particularly gut-friendly. It produces lactic acid, which acidifies the intestinal environment and may inhibit the growth of unwanted, gas-producing bacteria. L. gasseri is also thought to have anti-inflammatory effects (5,6), which may be helpful in inflammatory processes in the gut. In fermented foods such as homemade SIBO yogurt, this strain can multiply well under the right conditions, resulting in a high content of active cultures.

5. Yogurt versus probiotics

The difference between eating yogurt or other fermented foods and taking probiotics as dietary supplements lies mainly in the type, amount, and diversity of microorganisms they contain—and in their bioavailability. While fermented foods naturally contain probiotic cultures, these can vary greatly depending on production and storage. Probiotic capsules, on the other hand, contain specifically selected strains in precisely defined amounts, enabling standardized intake. Both forms can positively affect the gut microbiome, but they differ in use and effectiveness.

5.1 Benefits of yogurt

One benefit of fermented foods like yogurt is that, in addition to live bacteria, they also contain enzymes, vitamins, and bioactive compounds that can support digestion and the immune system. They are usually easy to integrate into the diet and come with a natural taste. Their effects can be more holistic because they also provide nutrients that play a role in gut health.
Another advantage of homemade SIBO yogurt is that it avoids the additives and sugar often found in conventional yogurt, which could potentially be problematic.

5.2 Drawbacks of yogurt

A drawback of fermented foods is that the content of probiotic bacteria can vary widely by product, and in some cases they may contain too few viable cultures to be therapeutically effective. In addition, some people tolerate fermented products poorly—for example, those with histamine intolerance. Probiotic supplements, in contrast, offer targeted strains in stable concentrations but can be more expensive and often contain fillers or additives that not everyone tolerates. Ultimately, the best choice depends on individual needs, tolerance, and the therapeutic goal.
A drawback of homemade yogurt is that it is difficult to control the amount of bacteria, so the probiotic effects can vary from batch to batch.

6. Summary

SIBO yogurt is made from specific probiotic bacterial strains such as Lactobacillus reuteri and Lactobacillus gasseri and is fermented for an extra-long time to break down as much lactose as possible and increase its probiotic impact. In theory, it can positively influence the gut environment and relieve SIBO symptoms. However, scientifically robust evidence specifically supporting its effectiveness for SIBO is still lacking. Still, since it is often well tolerated and easy to make at home, SIBO yogurt could be a possible adjunct to therapy.

7. FAQs

Sources

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   2. Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, Morelli L, Canani RB, Flint HJ, Salminen S, Calder PC, Sanders ME. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506-14. doi: 10.1038/nrgastro.2014.66. Epub 2014 Jun 10. PMID: 24912386.
   3. Jones SE, Versalovic J. Probiotic Lactobacillus reuteri biofilms produce antimicrobial and anti-inflammatory factors. BMC Microbiol. 2009 Feb 11;9:35. doi: 10.1186/1471-2180-9-35. PMID: 19210794; PMCID: PMC2653509.
   4. Ojetti V, Petruzziello C, Migneco A, Gnarra M, Gasbarrini A, Franceschi F. Effect of Lactobacillus reuteri (DSM 17938) on methane production in patients affected by functional constipation: a retrospective study. Eur Rev Med Pharmacol Sci. 2017 Apr;21(7):1702-1708. PMID: 28429333.
   5. Oh NS, Joung JY, Lee JY, Kim Y. Probiotic and anti-inflammatory potential of Lactobacillus rhamnosus 4B15 and Lactobacillus gasseri 4M13 isolated from infant feces. PLoS One. 2018 Feb 14;13(2):e0192021. doi: 10.1371/journal.pone.0192021. PMID: 29444150; PMCID: PMC5812581.
   6. Selle K, Klaenhammer TR. Genomic and phenotypic evidence for probiotic influences of Lactobacillus gasseri on human health. FEMS Microbiol Rev. 2013 Nov;37(6):915-35. doi: 10.1111/1574-6976.12021. Epub 2013 Apr 12. PMID: 23488471.