Lactobacillus Reuteri, a powerful probiotic, has gained widespread attention for its numerous health benefits. It’s a natural way to improve digestion, boost mood, and even enhance skin health. One of the best ways to enjoy these benefits is by incorporating L. Reuteri into your diet through homemade yogurt. This article will walk you through the process of making L. Reuteri yogurt, highlight its health benefits, and provide creative recipes to help you enjoy it in everyday dishes like ranch dressing, potato salad, and more.
What Is L. Reuteri?
Lactobacillus Reuteri is a strain of probiotic bacteria that naturally lives in the gut. It’s been studied extensively for its potential to improve gut health, support immune function, enhance skin appearance, and promote healthy aging. One of the key benefits of L. Reuteri is its ability to increase levels of oxytocin, the “love hormone,” which can help reduce stress, improve mood, and foster better social bonding.
Additionally, L. Reuteri plays a vital role in improving digestive health, boosting the immune system, and promoting healthy skin by increasing collagen production. If you’re looking to introduce this powerful probiotic into your diet, making your own L. Reuteri yogurt is a simple and cost-effective way to do so.
How to Make L. Reuteri Yogurt
Making your own L. Reuteri yogurt at home is easy and rewarding. Here’s a step-by-step guide:
Ingredients:
- 1 quart Organic Half n Half
- 10 BioGaia L. Reuteri Probiotic Tablets
- 2 tbsp Organic Inulin Prebiotic Powder
Equipment:
- Whisk
- Rolling Pin
- Ziplock Bag
- Mixing Bowl
- Yogurt Maker
The BioGaia Tablets can be found here.
You can find the yogurt maker I used here.
If you are interested in getting your own copy of the Super Gut book you can find it here.*
Instructions:
- Crush the Probiotic Tablets:
Start by crushing 10 BioGaia L. Reuteri tablets into a fine powder. To do this, place the tablets in a ziplock bag and use a rolling pin to crush them. - Create a Slurry:
Mix the crushed tablets, 2 tablespoons of inulin, and a small amount of half n half to create a smooth slurry. The inulin will act as a prebiotic, helping the probiotics thrive during fermentation. - Whisk Everything Together:
Add the remaining half n half into the slurry and whisk the mixture thoroughly. - Set Up Your Yogurt Maker:
Pour the mixture into your yogurt maker, ensuring the water bath level reaches at least the height of the yogurt mixture. Set the yogurt maker to 99°F (37°C) and let it ferment for 36 hours. The extended fermentation helps the probiotics grow stronger. - Refrigerate and Set:
After the fermentation process is complete, place the yogurt in the refrigerator. Let it set for at least 4-6 hours, but ideally overnight, to allow the flavors to develop fully. - Taste and Enjoy:
Your homemade L. Reuteri yogurt is now ready to eat! The first batch might have a slightly unappealing aroma, but don’t worry—this is normal. Avoid mixing in the whey (the watery substance that separates), and your yogurt will taste much better. - Use the Whey as a Starter:
Don’t throw away the whey! You can save it as a starter for your next batch, and you won’t need to use more tablets. As you continue to make yogurt, it will become even tastier.
Health Benefits of L. Reuteri
Lactobacillus Reuteri is more than just a gut-friendly bacteria—it has numerous health benefits backed by scientific research. Here are some of the key benefits:
- Improved Gut Health: L. reuteri supports a balanced gut microbiome, aiding digestion and reducing symptoms of irritable bowel syndrome (IBS) like bloating and abdominal pain.
- Enhanced Immune Function: It may strengthen the immune system by promoting the production of regulatory T-cells and reducing inflammation.
- Reduced Inflammation: Produces compounds like reuterin, which have antimicrobial and anti-inflammatory properties, potentially helping with conditions like colitis.
- Better Oral Health: Can inhibit harmful bacteria in the mouth, reducing the risk of gum disease (gingivitis) and tooth decay.
- Heart Health Support: Some studies suggest it may lower LDL (“bad”) cholesterol levels and improve cardiovascular health.
- Mental Health Benefits: Through the gut-brain axis, L. reuteri may reduce symptoms of anxiety and depression by influencing neurotransmitter production, like serotonin.
- Prevention of Infections: Its antimicrobial properties may help combat pathogens like H. pylori (linked to ulcers) and reduce the incidence of diarrhea, especially in children.
- Bone Health: Preliminary research indicates it might improve bone density, particularly in women, by reducing bone loss.
- Skin Health: May alleviate symptoms of eczema or other inflammatory skin conditions by modulating immune responses.
For more in-depth information, check out official studies documenting the health benefits of L. Reuteri: PMC Study on L. Reuteri
Bonus: Delicious Ways to Incorporate L. Reuteri Yogurt Into Your Meals
Now that you know how to make L. Reuteri yogurt, here are some creative ways to incorporate it into your meals for added health benefits.
Probiotic-Rich Ranch Dressing
This probiotic-infused ranch dressing is perfect for dipping or drizzling over salads, and it’s packed with gut-friendly bacteria.
Ingredients:
- ½ cup L. Reuteri Yogurt
- ½ cup Olive Oil Mayo
- ½ cup Buttermilk
- 1 tsp each finely chopped Dill, Flat Leaf Parsley, Oregano, Basil, Rosemary
- 1 clove Garlic, minced
- 1 tbsp finely chopped Chives or Green Onion
- ¼ tsp Salt
- ¼ tsp Pepper
- 1 tsp Lemon Juice
Instructions:
- Combine all the ingredients in a mixing bowl.
- Stir well until everything is well incorporated.
- Keep refrigerated until ready to use, and enjoy the creamy, probiotic-packed dressing!
Super Gut Potato Salad
Add a nutritious twist to your potato salad by swapping in L. Reuteri yogurt for the traditional mayo. It adds creaminess and a gut-health boost!
Ingredients:
- 3 cups boiled potatoes (cut into cubes)
- ½ cup L. Reuteri Yogurt
- ½ cup Dijon Mustard
- 2 tbsp Olive Oil
- 2 tbsp Apple Cider Vinegar
- 1 tbsp Fresh Dill, chopped
- Salt & Pepper to taste
Instructions:
- In a large bowl, mix together L. Reuteri yogurt, Dijon mustard, olive oil, apple cider vinegar, dill, salt, and pepper.
- Add the boiled potatoes and toss gently to coat.
- Chill for at least 30 minutes before serving. Enjoy a creamy, gut-friendly potato salad!
Super Gut Tzatziki
This refreshing Greek dip is perfect for pairing with veggies or grilled meats, and it’s packed with probiotics for extra digestive support.
Ingredients:
- 1 cup L. Reuteri Yogurt
- 1 cucumber, grated
- 1 tbsp Olive Oil
- 1 tbsp Lemon Juice
- 1 clove Garlic, minced
- 1 tbsp Fresh Dill, chopped
- Salt & Pepper to taste
Instructions:
- In a mixing bowl, combine all ingredients and stir until smooth.
- Let the tzatziki chill for at least 30 minutes before serving to allow the flavors to develop.
- Serve with pita, vegetables, or grilled meats!
Conclusion
Lactobacillus Reuteri is a powerful, natural probiotic that offers numerous health benefits, including improved gut health, skin rejuvenation, mood enhancement, and immune support. Making your own L. Reuteri yogurt at home is simple, and it can be used in a variety of delicious recipes, from creamy ranch dressing to savory potato salad and refreshing tzatziki.
Start incorporating L. Reuteri yogurt into your diet today and enjoy the many health benefits this powerhouse probiotic has to offer!
If you are interested in getting your own copy of the Super Gut book you can find it here.*
*These are affiliate links which we receive a small commission if you choose to purchase through which helps to support producing content like this. Thank You!