Simplified Gut Health through 24-Hour Fermentation of Yogurt

Introduction

Imagine indulging in a velvety, homemade yogurt that’s not only delicious but also packed with health benefits that can heal your gut. What if you have a lactose problem? No problem. In this simplified guide, we’ll walk you through the entire process, from selecting the finest ingredients to fermenting the yogurt to your desired tanginess. Alongside the pleasure of savoring your creation, you’ll be unlocking a multitude of health benefits, including improved gut health for conditions like leaky gut and IBS. Let’s dive into the art of simplified gut health through homemade yogurt!

SIMPLE Overview

No need to make this complicated. Complexity is probably the most common reason why people can’t start anything new. I’ll provide a brief overview with the general steps, but I will enrich them with tips and tricks as I go into the steps further along. At a high-level, here is the process:

Prepare equipment and ingredients
Heat milk (to 180f)
Cool milk (to ~100f)
Add cultures
Ferment (for 6-24 hrs)

Choose your own adventure: Short fermentation (~6hrs) or long (~24hr) Fermentation

At this point the instructions will give variables, and it’s helpful to know what you want to do. If you are a beginner, I recommend a short ferment making it as simple as possible. If you want to know more, les talk about options:

Shorter Fermentation: While the spotlight is on 24-hour fermentation, shorter periods of 4 to 12 hours hold their own appeal. You may want a useable product the same day, and maybe you want a greek yogurt with less tang.
24-Hour Fermentation: At the heart of this guide lies the allure of 24-hour fermentation—an approach that diverges from the quicker methods often employed in yogurt-making. This extended period allows beneficial bacteria to flourish, transforming milk into a creamy, probiotic-rich delight. Furthermore, this patient fermentation process breaks down lactose, offering a kinder option for sensitive stomachs. And if you want thickness, this is it. It’s just a matter of time.

Step 1: Prepare Equipment and Ingredients

Gathering your tools is the first exciting step. Here’s what you’ll need:

Milk: My personal belief is fat is good (insert link to future article) so I choose whole milk for creaminess. You can use low fat if you want. Have access to raw milk? Just know you will need to heat this, so many raw milk benefits are lost.
*Non Dairy Option: You can do this with non dairy alternatives, but you will need to add some sugar. Milk has a sugar called lactose, and these alternatives don’t have the same amount of sugar as milk.
Yogurt Starter or Live Culture: You can either opt for store-bought plain yogurt (found near yogurt in your local store) or a specialized yogurt starter.
- PRO TIP: To maximize health benefits, maximize strains found in the yogurt. I bought a supplement that has a lot of strains, and you can use this!
Thermometer: To ensure precise milk temperature control. You can use other indicators, but those are advanced techniques.
Pot: For heating the milk. (I use an instant pot!)
Whisk: To stir the milk and cultures.
Incubation Container: This can be a yogurt maker, instant pot, oven, or insulated cooler.
- Clean Towels or Blankets: To insulate the incubation container. You may NOT need this if you use a yogurt maker, instant pot or oven method.

Step 2: Heat Milk

Pour the milk into a heavy pot and gently heat it over medium heat. A thermometer will help monitor the temperature. Gradually heat the milk to around 180°F (82°C) to denature proteins and thicken the yogurt.

INSTANT POT OPTION: Most people know that the instant pot has a a yogurt feature that can incubate your yogurt. BUT you can also boil your milk directly in your device. This may or may not be helpful depending on what you are doing. Example: when making greek yogurt, I boild in the instant pot as after fermentation I have to disrupt/strain the yogurt to make it greek. If I want to make regular yogurt I won’t boil and ferment in the same pot because transferring the yogurt to another contain causes separation of whey.
Sweetener? If you want to sweetener your yogurt see step 5 below. If you do add sweetener, and it’s sugar (vs. a liquid like maple syrup) you want to add it when the milk is hot, so it dissolves better.

Step 3: Cool Milk

After heating, allow the milk to cool to approximately 110°F (43°C). You can expedite the cooling process by placing the pot in a cold water bath. Stirring occasionally aids even cooling.

PRO TIP: I’m fairly inpatient. This step can take forever and when you have say a gallon of milk, it takes a long time. If you boil your milk in the instant pot or a regular pot, I found you can make a cold water bath in the sink to set your container in. If you have ice OR ice-packs, you can use those as well to speed things up. I also recommend covering your milk as it cools to reduce the film that is created.

Step 4: Add Cultures

In a small bowl, mix a few tablespoons of cooled milk with the yogurt starter or culture. This helps the starter distribute evenly. Gently reintroduce the mixture into the pot of cooled milk, ensuring thorough blending.

HOW MUCH STARTER? You don’t need much, I will use about a half of a cup for a gallon of milk.
Can I use greek yogurt? Yes you can! make sure you dissolve it so you don’t have chunks.
Can I save some yogurt for my next batch? YES! I recommend this when making yogurt. I find this works a few times, and after that you may need to go back to a source if the texture isn’t the same.
KEFIR NOTES: I like to maximize cultures. You may notice that kefir has a lot more cultures than plain yogurt. If you just use kefir, it doesn’t have the right cultures to make your yogurt firm. It will make it thick and runny. I will have another article that gets into kefir. You can certainly mix kefir and regular starter.
PROBIOTIC CAPSULES: This options is pretty impressive if you have a large variety of strains. Generally use 1 capsule for every 4 cups of milk. I used a freeze dried one. If it’s really old, damaged by heat or no longer live, it may not work.

Step 5 (OPTIONAL): Add Flavor

Variety is the spice of life. You can always add a variety of toppings, but you may want to experiment with flavoring the yogurt itself. It’s quite common to add some sweetener during this step as well. If you want to use sugar, I recommend adding while the milk is hot (after step 2). If it’s a liquid sweetener like maple syrup, you can add it now. Vanilla is a popular option.

NOTE: The starter will eat lactose AND any sugar you add. If you do a short fermentation and add a good amount of sugar, you will taste the sweetness. If you ferment the same batch longer, the bacteria will eat more of the sugar and it may not taste as sweet. How healthy are you in the mood for?
Can I add fruit? To simplify I would add fruit afterwards. You can experiment with mixing a fruit puree or jam to the cooled mixture. Definitely don’t do this if you are making greek yogurt.
Chocolate? I tried this once using sugar and coco powder. After fermenting, the flavor was not as expected. Comment if you have a better technique!

Step 6: Fermenting

The real magic happens during fermentation. Pour the milk mixture into your chosen incubation container, sealing it with a lid. Find a cozy spot, free from drafts, to place your container. Depending on your preference, ferment the yogurt for 6 to 24 hours. Longer fermentation lends a tangier taste and thicker consistency.

Why Extend Fermentation Time? Allowing the yogurt to ferment for an extended period offers several advantages:

Reduce Lactose: Shorter ferments of around 6 hours, will still have lactose. If you are wanting to reduce lactose, longer fermentation is your friend.
Enhanced Probiotics: Longer fermentation promotes the growth of beneficial bacteria, which can be especially helpful for gut health.
Thicker Texture: If you prefer a Greek yogurt-like thickness, a prolonged fermentation period is your ally.
Tangier Flavor: Extending fermentation lends a delightful tanginess to your yogurt, elevating both taste and complexity.

Step-by-Step Instructions

Heat milk to 180°F (82°C) and cool to around 110°F (43°C).
Blend starter culture with a small amount of cooled milk, then combine with the rest.
Pour mixture into sterilized glass jars.
Select your equipment option for incubation (Instant Pot, yogurt maker, or heating blanket) and follow specific steps.
After your chosen fermentation period, refrigerate yogurt to halt the process.

Conclusion: Cultivating Wellness, One Spoonful at a Time

Homemade yogurt transcends being mere sustenance—it’s a vessel of simplicity and self-care. Whether easing lactose intolerance, addressing leaky gut, or navigating IBS symptoms, homemade yogurt with 24-hour fermentation nurtures your well-being. Guided by knowledge, equipment, cultures, and patience, each spoonful offers not only a taste of satisfaction but also a glimpse of what it’s like to embrace a healthier gut. As you savor the creamy rewards, remember that you’re not just indulging in yogurt—you’re nurturing a more vibrant, healthier you.