The Specific Carbohydrate Diet (SCD) is often recommended for people with intestinal health issues and other illnesses such as Crohn’s Disease, Ulcerative Colitis, Diverticulitis, Celiac Disease, Autism, and Cystic Fibrosis. The GAPS diet (Gut and Psychology Syndrome) is often suggested for people with autism, ADHD/ADD, dyslexia, dyspraxia, schizophrenia, depression, eating disorders, manic depression or bipolar disorder, and obsessive compulsive disorder. Yogurt is an important part of SCD and aids in gut healing by providing all sorts of good bacteria. SCD yogurt is different because it is incubated at 100°-110°F for 24 hours. This allows the lactose (milk sugars) to be completely broken down, while still containing more beneficial bacteria than any commercial yogurt. This powerful combination helps to correct the gut biome allowing for healing.
Introduction to SCD Yogurt
"Breaking the Vicious Cycle," a key book for the SCD lifestyle, considers 24-hour fermented yogurt a vital food. Even those not strictly following the SCD for medical reasons can benefit significantly from consuming this yogurt.
Benefits of 24-Hour Fermented Yogurt
This homemade yogurt offers several advantages:
- High Probiotic Content: It naturally contains over 700 billion beneficial bacteria per serving, far exceeding the amount found in typical probiotic pills or store-bought yogurts.
- No Additives: Making yogurt at home ensures that there are no added sugars or gums.
- Lactose-Free: 24-hour fermented SCD yogurt is virtually lactose free and easier to digest.
The Science Behind SCD Yogurt
Many individuals with IBD (Inflammatory Bowel Disease), including those following the SCD, often have difficulty tolerating lactose. Fluid milk, certain cheeses, and commercial yogurts are typically avoided due to their lactose content. However, SCD yogurt undergoes a 24-hour incubation period at 100°-110°F, which facilitates the complete breakdown of lactose into more digestible components.
Why 24-Hour Fermentation Matters
The extended fermentation process is crucial for several reasons:
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- Lactose Reduction: The 24-hour fermentation removes the majority of the lactose from the yogurt.
- Probiotic Production: Simultaneously, it creates gut-healing probiotics.
- Enhanced Digestibility: Making it easier to digest, especially for those with digestive issues.
Key Considerations for Fermentation
The source of heat used during the 24-hour fermentation is critical. It is very important to get the temperature correct at 100°-110° F or 38-43° C before you proceed with the fermentation.
- Temperature Control: Maintaining the correct temperature (100°-110°F or 38-43°C) is vital. Too high a temperature can kill the bacterial culture, preventing proper lactose conversion. Too low a temperature will prevent activation of bacterial enzymes and will result in incomplete "digestion" of the lactose.
- Fermentation Time: Under no circumstances should the fermentation time be decreased to less than 24 hours. This fermentation time should supersede any other instructions which may accompany a commercial yogurt maker.
- Thermometer Use: It is best to use a kitchen thermometer to measure the temperatures for each stage: preparation of milk, cooling of milk to introduce starter and fermentation.
Essential Equipment for Making SCD Yogurt
There are a few ways to achieve this. You can buy a yogurt maker. You can use your oven pilot light. You can sous vide it. Or you can use a food dehydrator. The easiest way to make SCD yogurt is to use an electric yogurt maker. The vast majority of patients use the Yogourmet yogurt maker.
- Yogurt Maker: An electric yogurt maker is the easiest method.
- Oven Pilot Light: Using the oven pilot light can provide a consistent, low-level heat source.
- Sous Vide: A sous vide machine ensures precise temperature control.
- Food Dehydrator: A food dehydrator can maintain a steady temperature for fermentation.
Additional Tips for Yogurt Makers
Be aware that the yogurt maker’s temperature can get too hot in the summer time. Overheating beyond the recommended 100°F to 110°F can kill the good bacteria. To prevent this, purchase a plug-in dimmer switch, plug it into the yogurt maker, and adjust as needed. Put a note on the yogurt maker marking the end time, as a visual reminder to stop heating the yogurt and to refrigerate it on time.
SCD Yogurt Recipe: Step-by-Step Guide
Here’s a comprehensive recipe to guide you through making your own SCD yogurt.
Ingredients
- 2 quarts of whole grass-fed milk (cow’s, goat, or sheep). If cream top dairy milk is unavailable, then Maple Hill or Grassmilk brands can be good alternatives.
- 1/4-1/2 cup yogurt as a starter culture. Dannon Whole Milk Plain Yogurt is recommended as a starter culture.
- 6 g yogurt starter culture (if using a powdered starter). GI Pro Start is a suitable option.
- 1 tsp gelatin per 2 liters of milk (optional, for thickness).
Equipment
- Large pot
- Thermometer
- Whisk
- Yogurt maker or alternative heating source
- Glass containers for yogurt
Instructions
- Heat the Milk:
- Gently heat 2 quarts of whole grass-fed milk in a pot over medium-high heat until it reaches 180°F (82°C). If you are making yogurt from whipping cream you will need to refrigerate it for about 8 hours before whipping it.
- Continuously whisk the milk to prevent scorching or burning. Maintain this temperature for 10 minutes to denature the milk proteins, ensuring a thicker yogurt.
- Cool the Milk:
- Remove the pot from heat and allow the milk to cool to room temperature (around 112°F to 115°F or 44-46°C). For powdered starters, the cooled range should be between 97°F and 107°F. If you are using a commercial yogurt as your starter you will want to follow the temperature guidelines in Breaking the Vicious Cycle, and allow the milk to cool to 64°F-77°F before adding your starter. You can refrigerate the mixture to speed up cooling, just don’t let it get too cold.
- To speed up cooling, place the pot in an ice bath. Cover and cool until the milk has reached 64°-77 F or 20°-25° C. You may use an ice bath or place the milk container into the refrigerator to hasten cooling.
- Prepare the Starter Culture:
- Measure out 1/4-1/2 cup yogurt as a starter culture. If using Dannon Whole Milk Plain Yogurt, ensure it is the specific brand recommended, as similar products may contain incompatible bacteria strains.
- Alternatively, use a powdered yogurt starter like GI Pro Health, which is dairy-free and suitable for both regular and alternative milks.
- Pour about 1/2 cup of the cooled milk into the measuring cup with the starter yogurt.
- Whisk the mixture in the measuring cup to create a paste or slurry.
- Combine Milk and Starter:
- Whisk the measuring cup slurry into the rest of the cooled milk until well blended.
- If using a powdered starter, add the starter to 2 tablespoons of the milk, form a paste, and then add this paste to the rest of the milk. Whisk together thoroughly.
- Make sure you read the instructions for whichever starter you use, as the instructions may vary, but for SCD be sure to let it go 24 hours.
- Ferment the Yogurt:
- Pour the mixture into your yogurt container.
- Place the container inside the yogurt maker and set a timer for 24 hours. Depending on your yogurt maker, this next step may vary. If using a Yogourmet, pour the yogurt mixture into the internal yogurt container and close the top. Put lukewarm water in the external yogurt container, up until the half inch line which is indicated on the product itself.
- Set the thermometer on the yogurt maker to between 100°F to 110°F.
- Chill the Yogurt:
- Once the yogurt has fermented for 24 hours, put the container in the refrigerator.
- Refrigerate for at least 6 hours to allow it to chill and set properly.
- Enjoy:
- After chilling, your yogurt is ready to be enjoyed.
- Top with fresh fruit and honey for breakfast or an afternoon snack.
Making SCD Yogurt with Alternative Milks
For those with cow’s milk allergies or intolerances, SCD yogurt can be made with alternative milks like goat, almond, or coconut milk. Here's how:
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Goat Milk
Follow the same instructions as with cow's milk, ensuring the temperature and fermentation time are consistent.
Homemade Almond or Coconut Milk
You must add honey to feed the bacteria and add gelatin for texture. Can be cultured for only 12 hours.## Ingredients:
- 4 cups unsweetened shredded coconut
- 4 cups water
- 2 tablespoons gelatin
- 2 tablespoons honey
- Yogurt starter culture
Instructions:
- Prepare Coconut Milk:
- Place the coconut in a large pot. Add the water and bring it to a boil; lower the heat and simmer for 5 minutes.
- Using a food processor or a blender (a heavy-duty model such as a Vitamix works well), process the coconut in several batches for about 3 minutes each time. Using several layers of cheesecloth or a purchased nut milk bag*, strain the pureed mixture into a large bowl.
- Dissolve Gelatin and Honey:
- In a separate bowl, dissolve the gelatin and honey in ½ cup of your room-temperature coconut milk.
- Combine Ingredients:
- Add the gelatin mixture back into the batch of coconut milk. Stir well to combine, then pour the milk into the yogurt containers.
- Refrigerate:
- Refrigerate the containers for 6 hours.
Note: A nut milk bag is a cloth strainer with very fine mesh that's used specifically for making certain juices, nut milks, and yogurt. Most models are reusable and are quite inexpensive.
Serving Suggestions and Creative Ideas
- Breakfast: Top SCD yogurt with fresh or frozen fruit and a drizzle of honey.
- Snacks: Enjoy it plain or with a sprinkle of nuts and seeds.
- Smoothies: Add it to smoothies for a probiotic boost.
- Dips: Use it as a base for creamy dips.*Blending with Cooked Fruit: Cooking fruit and honey together, then blending and adding to the yogurt, creates a more familiar ‘flavored yogurt’.*Make-Ahead Fruit Flavoring: Prepare fruit flavoring in advance and refrigerate it for up to two weeks. Add it to yogurt as desired for a super quick and easy breakfast.*Caramelized Bananas: Caramelize bananas in coconut oil and cinnamon for a delicious topping.*Nut Butter: Add a spoonful of your favorite nut butter.*Grain-Free Granola: Sprinkle grain-free granola for added texture and crunch.
Choosing the Right Starter Culture
Recommended cultures are Lactobacillus bulgaricus, L. acidophilus and S. thermophilus. Avoid yogurts and starters containing bifidus.
Commercial Yogurt
Dannon plain whole milk yogurt. This is the least expensive starter, if you can use up the entire tub before it expires. However, it is not available in every store. It is important to make sure that you are using only this specific yogurt, since similar products contain bacteria strains that are not compatible with SCD.
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Powdered Yogurt Starter
GI Pro Health. This is a powdered yogurt starter that must be refrigerated. It is dairy-free, so it works well with both regular milk and with almond and coconut milk. It contains L. caseii rather than L. acidophilus and is the least tart in taste.
Troubleshooting
- Yogurt is Too Thin: Ensure the milk is heated to 180°F (82°C) and maintained at that temperature for 10 minutes to denature the milk proteins.
- Yogurt is Too Sour: Reduce the fermentation time slightly or adjust the temperature.
- Yogurt is Not Setting: Check the temperature of the yogurt maker and ensure it is within the 100°-110°F (38-43°C) range. Also, make sure the starter culture is still active.
Personal Experiences and Tips
Many individuals have found SCD yogurt to be an integral part of their daily routine and diet. It’s a versatile food that can be adapted to personal preferences and dietary needs. Some people like their yogurt with a little more thickness and body to it, which is why they add in the amount of gelatin powder used. Some prefer it tinnier, and all you have to do is just reduce the amount of gelatin powder used.
Making Food Fun
Making food fun again, especially when it’s felt like your enemy for so long, and especially when transitioning to a new way of eating for health reasons, is one of the biggest lessons I’ve learned along the way. And toppings make food fun!
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