Rebuild the microbiome with lost species – With yogurt from L. reuteri, L. gasseri, and B. coagulans - SIBO yogurt

Updated on August 10, 2025

Recipe: L. reuteri, L. gasseri and B. coagulans – Make SIBO yogurt yourself

Also suitable for people with lactose intolerance (see notes below).

Ingredients (for approx. 1 liter of yogurt)

• 4 capsules L. reuteri (each 5 billion CFU)
• 1 capsule L. gasseri (each 12 billion CFU)
• 2 capsules B. coagulans (each 4 billion CFU)
• 1 tbsp inulin (alternatively: GOS or XOS for fructose intolerance)
• 1 liter (organic) whole milk, 3.8% fat, ultra-high temperature treated and homogenized or UHT milk
• (The higher the fat content of the milk, the thicker the yogurt)

Note:

• 1 capsule L. reuteri, at least 5 × 10⁹ (5 billion) CFU (en)/KBE (de)
• CFU stands for colony forming units – in German, kolonie-bildende Einheiten (KBE). This unit indicates how many viable microorganisms are contained in a preparation.

Notes on milk choice and temperature

• Do not use fresh milk. It is not stable enough for the long fermentation times and not sterile.
• Ideal is H-milk (long-life, ultra-high temperature milk): It is sterile and can be used directly.
• The milk should be at room temperature – alternatively, gently warm it in a water bath to 37 °C (99 °F). Avoid higher temperatures: from about 44 °C, the probiotic cultures are damaged or destroyed.

Preparation

1. Open the total of 7 capsules and put the powder into a small bowl.
2. Add 1 tbsp of inulin per liter of milk – this serves as a prebiotic and promotes bacterial growth. For people with fructose intolerance, GOS or XOS are suitable alternatives.
3. Add 2 tbsp of milk to the bowl and stir thoroughly to avoid lumps.
4. Stir in the remaining milk and mix well.
5. Pour the mixture into a fermentation-suitable container (e.g., glass)
6. Put into the yogurt maker, set the temperature to 41 °C (105 °F), and let ferment for 36 hours.

From the second batch onwards, use 2 tablespoons of yogurt from the previous batch as a starter

You prepare the first batch with the bacteria capsules.

From the second batch onwards, use 2 tablespoons of yogurt from the previous batch as a starter. This also applies if the first batch is still thin or not perfectly firm. Use it as a starter as long as it smells fresh, tastes mildly sour, and shows no signs of spoilage (no mold, no unusual discolorations, no pungent odor).

Per 1 liter of milk:

• 2 tbsp yogurt from the previous batch

• 1 tbsp inulin

• 1 liter UHT milk or ultra-high temperature treated, homogenized whole milk

Here’s how:

1. Put 2 tbsp yogurt from the previous batch into a small bowl.

2. Add 1 tablespoon of inulin and stir smooth with 2 tablespoons of milk until no lumps remain.

3. Stir in the remaining milk and mix well.

4. Pour the mixture into a fermentation-suitable container and place it in the yogurt machine.

5. Let ferment at 41 °C for 36 hours.

Note: Inulin is the food for the cultures. Add 1 tablespoon of inulin per liter of milk for each batch.

If you have questions, we are happy to assist you via email at team@tramunquiero.com or through our contact form.

Why 36 hours?

The choice of this fermentation duration is scientifically based: L. reuteri requires about 3 hours per doubling. In 36 hours, there are 12 doubling cycles – this corresponds to exponential growth and a high concentration of probiotic active germs in the finished product. Additionally, the longer maturation stabilizes the lactic acids and makes the cultures particularly resilient.

!Important to note!

The first batch often does not succeed for many users. However, it should not be discarded. Instead, it is recommended to start a new batch with two tablespoons of the first batch. If this also fails, please check the temperature of your yogurt maker. For devices where the temperature can be set precisely to the degree, the first batch usually succeeds well.

Tips for perfect results

• The first batch is usually still a bit more liquid or grainy. Use 2 tablespoons of the previous batch as a starter for the next round – with each new batch, the consistency improves.
• More fat = thicker consistency: The higher the fat content of the milk, the creamier the yogurt becomes.
• The finished yogurt is shelf-stable in the refrigerator for up to 9 days.

Consumption recommendation:

Enjoy about half a cup (approx. 125 ml) of the yogurt daily – preferably regularly, ideally at breakfast or as a snack in between. This allows the contained microbes to develop optimally and sustainably support your microbiome.

Yogurt making with plant-based milk – an alternative with coconut milk

If you are considering using plant-based milk alternatives to make SIBO yogurt due to lactose intolerance, be advised: this is usually not necessary. During fermentation, the probiotic bacteria break down most of the lactose present – the finished yogurt is therefore often well tolerated, even with lactose intolerance.

However, those who want to avoid dairy products for ethical reasons (e.g., as vegans) or due to health concerns about hormones in animal milk can turn to plant-based alternatives like coconut milk. Making yogurt with plant-based milk is technically more demanding because the natural sugar source (lactose), which the bacteria use as an energy source, is missing.

Advantages and Challenges

An advantage of plant-based dairy products is that they contain no hormones, as can be found in cow's milk. However, many people report that fermentation with plant-based milk often does not work reliably. Especially coconut milk tends to separate during fermentation – into watery phases and fat components – which can affect texture and taste experience.

Recipes with gelatin or pectin sometimes show better results but remain unreliable. A promising alternative is the use of guar gum, which not only promotes the desired creamy consistency but also acts as a prebiotic fiber for the microbiome.

Recipe: Coconut Milk Yogurt with Guar Gum

This base allows successful fermentation of yogurt with coconut milk and can be started with the bacterial strain of your choice – for example with L. reuteri or a starter from a previous batch.

Ingredients

• 1 can (approx. 400 ml) coconut milk (without additives like xanthan or gellan, guar gum is allowed)
• 1 tbsp sugar (sucrose)
• 1 tbsp raw potato starch
• ¾ tsp guar gum (not the partially hydrolyzed form!)
• Bacterial culture of your choice (e.g., the contents of an L. reuteri capsule with at least 5 billion CFU)
  or 2 tbsp yogurt from a previous batch

Preparation

1. Heating
   Heat coconut milk in a small pot over medium heat to about 82°C (180°F) and maintain this temperature for 1 minute.
2. Stirring in the starch
   Mix sugar and potato starch while stirring. Then remove from heat.
3. Incorporate guar gum
   After about 5 minutes of cooling, stir in guar gum. Now blend with an immersion blender or in a stand blender for at least 1 minute – this ensures a homogeneous and thick consistency (similar to cream).
4. Let cool
   Let the mixture cool to room temperature.
5. Add bacteria
   Gently stir in the probiotic culture (do not blend).
6. Fermentation
   Pour the mixture into a glass container and ferment for 48 hours at about 37°C (99°F).

Why guar gum?

Guar gum is a natural fiber derived from the guar bean. It mainly consists of the sugar molecules galactose and mannose (galactomannan) and serves as a prebiotic fiber fermented by beneficial gut bacteria – for example, into short-chain fatty acids like butyrate and propionate.

Benefits of guar gum:

• Stabilization of the yogurt base: It prevents the separation of fat and water.
• Prebiotic effect: Promotes the growth of beneficial bacterial strains such as Bifidobacterium, Ruminococcus, and Clostridium butyricum.
• Better microbiome balance: Supports people with irritable bowel syndrome or loose stools.
• Enhancement of antibiotic effectiveness: Studies observed a 25% higher success rate in the treatment of SIBO (small intestinal bacterial overgrowth).

Important: Do not use the partially hydrolyzed form of guar gum – it has no gel-forming effect and is not suitable for yogurt.

Why we recommend 3–4 capsules per batch

For the first fermentation with Limosilactobacillus reuteri, we recommend using 3 to 4 capsules (15 to 20 billion CFU) per batch.

This dosage is based on the recommendations of Dr. William Davis, who describes in his book “Super Gut” (2022) that a starting amount of at least 5 billion colony-forming units (CFU) is necessary to ensure successful fermentation. A higher starting amount, about 15 to 20 billion CFU, has proven to be particularly effective.

The background: L. reuteri doubles approximately every 3 hours under optimal conditions. During a typical fermentation time of 36 hours, about 12 doublings occur. This means that even a relatively small starting amount could theoretically be sufficient to produce a large number of bacteria.

In practice, however, a high initial dosage is sensible for several reasons. Firstly, it increases the likelihood that L. reuteri quickly and dominantly establishes itself against any potentially present foreign germs. Secondly, a high starting concentration ensures a consistent pH drop, which stabilizes the typical fermentation conditions. Thirdly, too low an initial density can lead to a delayed start of fermentation or insufficient growth.

Therefore, we recommend using 3 to 4 capsules for the first batch to ensure a reliable start of the yogurt culture. After the first successful fermentation, the yogurt can usually be used up to 20 times for re-culturing before fresh starter cultures are recommended.

Restart after 20 fermentations

A common question in fermentation with Limosilactobacillus reuteri is: How many times can you reuse a yogurt starter before you need a fresh starter culture? Dr. William Davis recommends in his book Super Gut (2022) not to reproduce a fermented Reuteri yogurt continuously for more than 20 generations (or batches). But is this number scientifically justified? And why exactly 20 – not 10, not 50?

What happens during backslopping?

Once you have made a Reuteri yogurt, you can use it as a starter for the next batch. This transfers live bacteria from the finished product into a new nutrient solution (e.g., milk or plant-based alternatives). This is ecological, saves capsules, and is often done in practice.

However, repeated backslopping leads to a biological problem:
Microbial drift.

Microbial drift – how cultures change

With each transfer, the composition and properties of a bacterial culture can gradually change. Reasons for this are:

• Spontaneous mutations during cell division (especially with high turnover in warm environments)
• Selection of certain subpopulations (e.g., faster growers displace slower ones)
• Contamination by unwanted microbes from the environment (e.g., airborne germs, kitchen microflora)
• Nutrient-related adaptations (bacteria "acclimate" to certain milk species and change their metabolism)

The result: After several generations, it is no longer guaranteed that the same bacterial species – or at least the same physiologically active variant – is present in the yogurt as at the beginning.

Why Dr. Davis recommends 20 generations

Dr. William Davis originally developed the L. reuteri yogurt method for his readers to specifically harness certain health benefits (e.g., oxytocin release, better sleep, skin improvement). In this context, he writes that an approach "works reliably for about 20 generations" before a new starter culture from a capsule should be used (Davis, 2022).

This is not based on systematic lab tests but on practical experience with fermentation and reports from his community.

“After about 20 generations of re-use, your yogurt may lose potency or fail to ferment reliably. At that point, use a fresh capsule again as starter.”
— Super Gut, Dr. William Davis, 2022

He justifies the number pragmatically: After about 20 times of re-culturing, the risk increases that unwanted changes become noticeable – for example, thinner consistency, altered aroma, or reduced health effect.

Are there scientific studies on this?

Concrete scientific studies specifically on L. reuteri yogurt over 20 fermentation cycles do not yet exist. However, there is research on the stability of lactic acid bacteria over multiple passages:

• In food microbiology, it is generally accepted that genetic changes can occur after 5–30 generations – depending on species, temperature, medium, and hygiene (Giraffa et al., 2008).
• Fermentation studies with Lactobacillus delbrueckii and Streptococcus thermophilus show that after about 10–25 generations, a change in fermentation performance (e.g., lower acidity, altered aroma) can occur (O’Sullivan et al., 2002).
• For Lactobacillus reuteri specifically, it is known that its probiotic properties can vary greatly depending on subtype, isolate, and environmental conditions (Walter et al., 2011).

These data suggest: 20 generations is a conservative, sensible guideline to preserve the integrity of the culture – especially if you want to maintain the health effects (e.g., oxytocin production).

Conclusion: 20 generations as a practical compromise

Whether 20 is the "magic number" cannot be scientifically determined exactly. But:

• Discarding fewer than 10 batches is usually unnecessary.
• Drawing more than 30 batches increases the risk of mutations or contamination.
• 20 batches correspond to about 5–10 months of use (depending on consumption) – a good period for a fresh start.

Recommendation for practice:

After a maximum of 20 yogurt batches, a new approach with fresh starter culture from capsules should be used – especially if you want to specifically use L. reuteri as a “Lost Species” for your microbiome.

Daily benefits of SIBO yogurt

Rebuild the microbiome with lost species – with yogurt from L. reuteri, L. gasseri, and B. coagulans

The microbiome plays a central role in our health. It influences not only digestion but also the immune system and the enteric nervous system, which is closely connected to the brain (Foster et al., 2017). A disturbed balance of microbial colonization, especially in the small intestine, can lead to widespread complaints.

The enteric nervous system (ENS), often called the "gut brain," is an independent nervous system in the digestive tract. It consists of over 100 million nerve cells running along the entire intestinal wall – more than in the spinal cord. The ENS independently controls many vital processes: it regulates intestinal movements (peristalsis), the secretion of digestive juices, blood flow to the mucosa, and even coordinates parts of the immune defense in the gut (Furness, 2012).

Although it operates independently, the gut brain is closely connected to the brain via nerve pathways, especially the vagus nerve. This connection, known as the gut-brain axis, explains why psychological stress such as stress can affect digestion, and why a disturbed microbiome also impacts mood, sleep, and concentration (Cryan et al., 2019).

SIBO (Small Intestinal Bacterial Overgrowth) refers to an overgrowth of bacteria in the small intestine with an excessively high number or wrong type of bacteria. These microbes disrupt nutrient absorption and lead to symptoms such as bloating, abdominal pain, nutrient deficiencies, and food intolerances (Rezaie et al., 2020).

A common cause of SIBO is slowed or disturbed intestinal motility. This so-called intestinal motility is responsible for transporting the food bolus through the digestive tract in wave-like movements.

If this natural cleansing mechanism, the so-called intestinal motility, is disturbed, the transport of intestinal contents slows down. This allows bacteria to accumulate and multiply in unusually high numbers in the small intestine, leading to bacterial overgrowth. This pathological proliferation of bacteria is characteristic of SIBO and can cause digestive complaints and inflammation (Rezaie et al., 2020).

Repeated antibiotic treatments, chronic stress, or a low-fiber diet can also further disrupt the microbiome balance. Not only chronic stress but especially short-term stress causes the intestines to be less active than usual. In stressful situations, the body releases stress hormones like adrenaline and cortisol, which affect the autonomic nervous system and trigger a "shutdown" response.

This reduces intestinal motility, decreases blood flow to the intestines, and slows digestive activity to provide energy for "fight or flight." This temporary inhibition of intestinal function promotes the accumulation of bacteria in the small intestine and can thus favor the development of bacterial overgrowth (Konturek et al., 2011).

A targeted way to support the microbial balance in the small intestine is the production of probiotic yogurt with specific bacterial strains. These include Limosilactobacillus reuteri, Lactobacillus gasseri, and Bacillus coagulans, three probiotic microbes with documented potential for SIBO-related issues, including inhibition of pathogenic germs, modulation of the immune system, and protection of the intestinal mucosa (Savino et al., 2010; Park et al., 2018; Hun, 2009).

In this chapter, you will learn how to easily make the so-called SIBO yogurt at home. The included step-by-step instructions show how to specifically ferment the three selected strains to create a probiotic food that is also suitable for people with lactose intolerance.

Strengthening the microbiome – The role of Lost Species

The human microbiome is undergoing a profound change. Our modern lifestyle – characterized by highly processed foods, high hygiene standards, cesarean sections, reduced breastfeeding periods, and frequent antibiotic use – has led to certain microbe species, which were part of our internal ecosystem for millennia, being hardly found in the human gut today.

These microbes are referred to as “Lost Species” – that is, “lost species.”

Scientific studies suggest that the loss of these species is linked to the rise of modern health problems such as allergies, autoimmune diseases, chronic inflammations, mental disorders, and metabolic diseases (Blaser, 2014).

Rebuilding the microbiome through targeted supply of “Lost Species” opens new perspectives for the prevention and treatment of numerous civilization diseases. The resettlement of these ancient microbes – for example through special probiotics, fermented foods, or even stool transplants – is a promising way to strengthen microbial diversity and thus the body's resilience.

Three key strains, strong microbiome support

The starter set contains Limosilactobacillus reuteri, a clearly defined Lost Species – that is, a microbe species that is often greatly reduced or nearly vanished in modern Western gut ecosystems.

Lactobacillus gasseri is less common than before and is rare in many Western microbiomes without external supply, but it is not considered a classic Lost Species.

Bacillus coagulans is not a gut germ in the strict sense, but a spore-forming soil germ that only occasionally occurs in the gut. It is not a Lost Species, but a rare, introduced species with special stabilizing properties for the gut.

This combination thus unites a classic Lost Species with rare but proven strains for targeted and versatile support of your microbiome.

Limosilactobacillus reuteri – a key player for health

What is Limosilactobacillus reuteri?

Limosilactobacillus reuteri (formerly: Lactobacillus reuteri) is a probiotic bacterium that was originally a fixed part of the human microbiome – especially in breastfeeding infants and traditional cultures. However, in modern, industrialized societies, it has largely been lost – presumably due to cesarean sections, antibiotic use, excessive hygiene, and a depleted diet (Blaser, 2014).

L. reuteri is distinguished by an unusual ability: it interacts directly with the immune system, the hormonal balance, and even the central nervous system. Numerous studies show that this microbiome resident can have positive effects on digestion, sleep, stress regulation, muscle growth, and emotional well-being.

Summary of the key properties of Limosilactobacillus reuteri

• Promotes a strong microbiome
• Stimulates oxytocin production via the gut-brain axis
• Regulates the immune system and has anti-inflammatory effects
• Deepens sleep
• Supports libido and sexual function
• Promotes muscle growth
• Helps reduce visceral fat
• Stabilizes mood
• Improves skin texture
• Increases physical performance

Lactobacillus gasseri – a versatile companion for the gut and metabolism

What is Lactobacillus gasseri?

Lactobacillus gasseri is a probiotic bacterium naturally found in the human gut but is less common in modern, industrialized societies than before (Kleerebezem & Vaughan, 2009). It belongs to the group of lactic acid bacteria and plays an important role in maintaining a healthy gut flora.

L. gasseri is known for its diverse positive effects on digestion, metabolism, and the immune system. Even though it is not considered a classic "Lost Species," its presence in many people's guts today is significantly reduced.

Why is L. gasseri relevant?

Lactobacillus gasseri supports health in many ways, especially regarding metabolism, gut function, and the immune system. Its ability to reduce fat tissue and inhibit inflammation makes it an important probiotic for people with overweight or metabolic issues. Although L. gasseri is less common today than in traditional populations, it is not a classic representative of the “Lost Species” but a valuable addition to a healthy microbiome.

Summary of the key properties of Lactobacillus gasseri:

• Supports a balanced gut microbiome
• Promotes lactic acid production for pH regulation
• Helps break down belly fat and visceral fat
• Supports metabolism
• Contributes to the reduction of inflammation
• Can modulate the immune system
• Promotes digestive health
• Improves overall well-being

Bacillus coagulans – a robust helper for gut health and the immune system

What is Bacillus coagulans?

Bacillus coagulans is a spore-forming, probiotic bacterium characterized by its high resistance to heat, acid, and storage (Elshaghabee et al., 2017). Unlike many other probiotics, B. coagulans survives passage through the stomach particularly well and can actively develop in the gut. Because of these properties, it is often used in dietary supplements and fermented foods.

B. coagulans is found in traditional foods such as fermented vegetables and certain Asian products. It significantly contributes to the stability and health of the microbiome.

Spore-forming bacteria – the gardeners of the microbiome

Spore-forming probiotic bacteria like Bacillus coagulans are considered the "gardeners" of the gut in microbiome research. This designation is based on their special ability to actively regulate the microbial ecosystem and maintain it in a healthy balance. Their key feature is the ability to form spores: in response to adverse environmental conditions, these microbes can transition into a highly resistant dormant form, the so-called endospore.

This spore is not a reproductive form but a survival mode. In spore form, the genetic material is protected within a dense, multilayered coat, allowing the bacterium to withstand extreme temperatures, dryness, UV radiation, alcohol, oxygen deficiency, and especially stomach acid.

Spore formers like B. coagulans therefore pass through the gastrointestinal tract almost unharmed. Only in the small intestine, under suitable conditions such as moisture, temperature, and bile salts, do they germinate again and become active (Setlow, 2014; Elshaghabee et al., 2017).

How do non-spore-forming bacteria differ?

In contrast, non-spore-forming species like Limosilactobacillus reuteri or Bifidobacterium infantis take on more differentiated roles in neuroendocrine communication: they influence the signaling pathways between the gut, nervous system, and hormonal system.

Non-spore-forming probiotic bacteria such as Limosilactobacillus reuteri and Bifidobacterium infantis are actively involved in neuroendocrine regulation, meaning the fine-tuning between the nervous system and the hormonal system. These microbes produce precursors of neurotransmitters like tryptophan (a serotonin precursor) or GABA (gamma-aminobutyric acid) and stimulate the release of central messengers such as serotonin and oxytocin via receptors in the gut as well as through the vagus nerve.

In this way, they influence emotional and hormonal processes such as mood, stress management, sleep quality, and social bonding. Their effect on the so-called gut-brain axis is well documented and is increasingly being studied therapeutically, especially in connection with stress-associated diseases and psychosomatic complaints (Buffington et al., 2016; O’Mahony et al., 2015).

Spore-forming bacteria like Bacillus coagulans act mainly locally in the gut by promoting the balance of the gut flora and strengthening the protective function of the gut mucosa. They thus support the barrier function of the gut and help keep harmful microorganisms in check.

Unlike non-spore-forming bacteria, they have only a limited direct impact on higher-level body functions or communication between the gut and brain. Their main effect is exerted primarily in the microenvironment of the gut (Elshaghabee et al., 2017; Mazanko et al., 2018).

Other spore-forming gut bacteria

In addition to Bacillus coagulans, the following species are among the spore formers:

• Bacillus subtilis – Microbe of the Year 2023, known from Nattō, stabilizes the microbiome and produces enzymes
• Clostridium butyricum – produces butyrate and has anti-inflammatory effects
• Bacillus clausii – proven effective for diarrhea after antibiotic use
• Bacillus indicus – produces antioxidant carotenoids

These species are also highly resistant and regulate immune functions, barrier integrity, and microbial balance (Cutting, 2011; Elshaghabee et al., 2017).

Why is Bacillus coagulans relevant?

Due to its high robustness and probiotic efficacy, Bacillus coagulans is a valuable partner for gut health, especially for people with sensitive digestive systems or chronic intestinal complaints. It complements other probiotic species through its unique ability to remain effective as a spore even under unfavorable conditions.

Summary of the main characteristics of Bacillus coagulans:

• Supports the restoration of a healthy microbiome
• Produces lactic acid to regulate gut pH
• Supports digestion and nutrient absorption
• Modulates the immune system and reduces inflammation
• Relieves symptoms of irritable bowel syndrome and other digestive complaints
• Survives stomach passage thanks to spore formation
• Is heat- and acid-resistant, which facilitates storage
• Stabilizes the gut flora through spore formation
• Promotes immune regulation
• Helps reduce inflammation
• Increases resistance to stressors
• Has a positive effect on the intestinal barrier

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