SIBO Yogurt: What is this trend? Learn more, including a recipe for your gut health
Content
1. “SIBO-Yogurt”?
1.1 What is SIBO?
2. Production of Yogurt
2.1 Production of SIBO-Yogurt (recipe)
3. Lactobacillus reuteri and SIBO
4. Lactobacillus gasseri and SIBO
5. Yogurt versus Probiotics
5.1 Advantages of Yogurt
5.2 Disadvantages of Yogurt
6. Summary
1. “SIBO-Yogurt”?
When one googles “SIBO yogurt,” one’ll come across several websites with recipes for a healthy yogurt for SIBO. The main recommendation is to make the yogurt using the bacterial strains Lactobacillus reuteri and Lactobacillus gasseri. But what’s behind this yogurt recommendation?
1.1 What is SIBO?
SIBO (Small Intestinal Bacterial Overgrowth), is often an overlooked cause of symptoms such as abdominal pain, bloating, digestive issues, diarrhea, constipation, or even concentration problems (“brain fog”) and sleep disturbances.
Unlike the colon, which is naturally densely populated with bacteria, the small intestine typically contains very few microorganisms. However, 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 individuals are initially diagnosed with irritable bowel syndrome (IBS), although the actual cause is often SIBO.
Despite the high number of people affected, SIBO remains largely unknown—but with the right diagnosis and treatment, it can be significantly alleviated.
2. Production of Yogurt
Yogurt is made by fermenting milk. Special lactic acid bacteria are added to heated milk for this process.
The milk is first heated to about 90 °C to kill off any unwanted germs, then cooled down 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 the milk sugar (lactose) into lactic acid, which lowers the pH level, thickens the milk, and gives yogurt its characteristic taste. Finally, the finished yogurt is cooled to stop the fermentation and stabilize the desired consistency.
Click here for a detailled instruction on how to create the SIBO-friendly yoghurt: Yogurt recipe
2.1 Production of SIBO-Yogurt (recipe)
The recipe for SIBO yogurt originates from the book “Super Gut” by William Davis. “SIBO yogurt” is made primarily using the starter cultures Lactobacillus reuteri and Lactobacillus gasseri, and it undergoes an extra-long fermentation process.
While “regular” yogurt is fermented for 6 to 8 hours, SIBO yogurt is given 24 to 36 hours. This extended fermentation breaks down nearly all of the milk sugar (lactose), making the yogurt easily digestible. In addition, the long fermentation allows for a significant multiplication of the bacterial strains, turning the yogurt into a true probiotic powerhouse.
3. Lactobacillus reuteri and SIBO
Lactobacillus reuteri is a lactic acid-producing bacterium that can be found in various environments, including the gastrointestinal tract of a healthy person. L. reuteri is classified as 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 werden beispielsweise antimikrobielle und anti-entzündliche Eigenschaften nachgesagt (3). Desweiteren kann die Anwendung von L. reuteri als Probiotikum bei der Behandlung von Verstopfung helfen: Ojetti et al. beobachteten 2017, dass Lactobacillus reuteri (DSM 17938) chronische Verstopfung lindern kann, offenbar durch die deutliche Reduktion der Methanbildung im Darm (4). Methanogene Bakterien im Darm sind mit verlangsamter Darmmotilität und Verstopfung assoziiert.Durch die Reduktion dieser Methanproduktion kann L. reuteri dazu beitragen, die Darmbeweglichkeit zu verbessern und Symptome wie Blähungen und Völlegefühl zu lindern.
The use of L. reuteri cultures in SIBO yogurt is therefore quite logical.
4. Lactobacillus gasseri and SIBO
Lactobacillus gasseri is also included in SIBO yogurt. This probiotic bacterial strain naturally occurs in the human gut and is considered particularly gut-friendly. It produces lactic acid, which acidifies the gut environment and can inhibit the growth of unwanted, gas-producing bacteria. Additionally, L. gasseri is attributed with anti-inflammatory effects (5,6), which can be helpful in inflammatory processes in the gut. In fermented foods like homemade SIBO yogurt, this strain can proliferate well under the right conditions, resulting in a high content of active cultures.
5. Yogurt versus Probiotics
The difference between consuming yogurt or other fermented foods and taking probiotics in the form of supplements lies primarily in the type, quantity, and diversity of the microorganisms contained, as well as their bioavailability. While fermented foods naturally contain probiotic cultures, these can vary significantly depending on the production process and storage. Probiotics in capsule form, on the other hand, contain specifically selected strains in precisely defined amounts, allowing for standardized intake. Both forms can positively affect the gut microbiota, but they differ in their application and effectiveness.
5.1 Advantages of Yogurt
One advantage of fermented foods like yogurt is that, in addition to live bacteria, they also contain enzymes, vitamins, and bioactive compounds that can aid digestion and support the immune system. Moreover, they are usually easy to integrate into the diet and provide a natural taste. Their effects are often more holistic, as they also deliver nutrients that play a role in gut health.
Another benefit of homemade SIBO yogurt is that it does not contain the additives and sugars found in conventional yogurt, which could potentially be problematic.
5.2 Disadvantages of Yogurt
One downside of fermented foods is that the content of probiotic bacteria can vary greatly depending on the product, and in some cases, they may contain too few viable cultures to be therapeutically effective. Additionally, some people may have difficulty tolerating fermented products, such as those with histamine intolerance. On the other hand, probiotics in supplement form provide targeted strains in stable concentrations, but they can be more expensive and often contain fillers or additives that not everyone can tolerate. Ultimately, the choice depends on individual needs, tolerance, and therapeutic goals.
A disadvantage of homemade yogurt is that it can be difficult to control the amount of bacteria, meaning that the probiotic effects may vary from batch to batch.
6. Summary
SIBO yogurt is made from special probiotic bacterial strains such as Lactobacillus reuteri and Lactobacillus gasseri and is fermented for an extended period to break down as much lactose as possible and enhance its probiotic effect. Theoretically, it can positively influence the gut environment and alleviate SIBO symptoms. However, scientifically-based evidence specifically supporting its effectiveness for SIBO is still lacking. Nevertheless, since it is well-tolerated and easy to make at home, SIBO yogurt could be a potential addition to therapy.
References
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- Mu Q, Tavella VJ, Luo XM. Role of Lactobacillus reuteri in Human Health and Diseases. Front Microbiol. 2018 Apr 19;9:757. doi: 10.3389/fmicb.2018.00757. PMID: 29725324; PMCID: PMC5917019.
- 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.
- 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.
- 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.
- 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.
- 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.
