SCD and GAPS Legal Yogurt Guide

Published on Sun, 09/11/2016 - 17:56

Specific Carbohydrate Diet and GAPS Diet most important food is 24-hour fermented heirloom yogurt. It tastes good, restores gut flora and is packed with energy, vitamins and minerals. SCD and GAPS legal yogurt is not available in stores. It must be made at home. No worries, it is quick, easy and cheap to make.

Yogurt in stores is not SCD and GAPS legal because:

SCD and GAPS Friendly Yogurt Ferments for 24 Hours

Twenty-four hour fermentation greatly increases concentration of probiotics in yogurt. Bacteria convert disaccharides into monosaccharides or in other words convert lactose into glucose and galactose. The SCD and GAPS diet’s guiding principle is eat easy to digest foods. Humans absorb monosaccharides or single molecule sugars like glucose and galactose easily. Whereas the double sugar lactose needs to be broken down into glucose and galactose before absorption. Twenty-four hour fermented yogurts are not sold in stores.

SCD and GAPS Friendly Yogurt Requires a Heirloom Starter

Probiotics from reusable heirloom starters are more biodiverse, resilient and natural than single-use commercial starters. Probiotic diversity is extremely important when rebuilding gut flora. Single-use starters contain roughly 5 bacteria strains in contrast heirloom starters easily double if not quadruple biodiversity. Heirloom starters are more resilient because they can be reused and repopulate indefinitely whereas commercial starters can only be used once and cannot repopulate. Yogurts made with heirloom cultures are difficult to find in organic grocery stores.

SCD and GAPS Friendly Yogurt Should be made with Raw Milk

Raw milk from pasture raised cows is more probiotic diverse and nutritious than pasteurized milk. Again probiotic diversity is extremely important in rebuilding gut flora. Pasteurization kills all probiotics in milk. Pasteurization hurts milk’s nutritional profile in so many ways but to name a few it turns Vitamin F or essential fatty acids rancid and denatures proteins and enzymes. For example the enzyme Lactase can no longer break down Lactose when heated above 125 degrees Fahrenheit. Yogurts made with raw milk can only be found in raw milk legal states in organic grocery stores.

SCD and GAPS Yogurt Making Materials

Below is a list of materials needed to make SCD and GAPS legal yogurt:

Yogurt Maker

Milk and cultures must ferment between 100-110 degrees Fahrenheit for 24-29 hours to produce SCD and GAPS Legal yogurt. Thru personal trial and error PLEASE do yourself a favor and buy a quality yogurt maker/crock pot combo kitchen device. They are fast, easy to use, scale well between small/large quantities and most importantly reliable temperature control. The SCD and GAPS diet requires a lot of bone broth as well so you are killing two birds with one stone.

Below are some recommendations:

Heirloom Yogurt Starter

Eliane from “Breaking The Vicious Cycle” recommends single-use Bifidus free yogurt starters but stated with much uncertainty. She researched tirelessly for a definite answer but to no prevail. The hidden simple truth is heirloom yogurt starters are more biodiverse, resilient and natural than the best single-use commercial starter.

Heirloom starters mostly found in dry packet form. When looking at the ingredients of our starters we want it to say “Live Active Cultures” with them NOT listed. When bacteria is listed on the yogurt starter package that means they are manufactured. Usually the package will say Heirloom yogurt on the front. Greek and bulgarian heirloom yogurt are popular starters.

Here are some recommended brands:

Raw Milk of High Quality

The average grocery store will NOT have quality milk or raw milk. Raw milk laws differ from state to state. Use high quality milk from an organic grocery store until you can get your hands on raw milk. In Virginia raw milk can only purchased thru cow share programs and in New York raw milk can only be purchased on the farm. Contact your local Weston A. Price chapter leader or visit Realmilk.com for more information on where to purchase raw milk.

Milk has many confusing adjectives here is a overview of what good vs bad milk looks like.

Good milk looks like:
100% grass-fed, pasture raised, raw unpasteurized whole milk no additives, non-homogenized, antibiotic and hormone free

Bad milk looks like:
Ultra-pasteurized homogenized skim, 1%, 2% milk with added vitamins and minerals

100% grass-fed and pasture raised indicates that healthy cows ate fresh green grass in the pasture. Raw/unpasteurized means the milk was not boiled and therefore retains its natural probiotics and enzymes. Only drink raw milk from  healthy cows.

The body cannot absorb added synthetic vitamins and minerals plus there are already vitamins and minerals present in milk.  Antibiotic and hormone free translates to cow’s are healthy. Lastly we want WHOLE milk, milk fat is extremely nutritious for it contains a plentiful array of fat soluble vitamins, energy and tastes good.

There is a lot of information in regards to milk this is a quick overview on what to avoid and what to look for. Long story short we are looking for the most natural and least processed milk from healthy animals. Read “The Untold Story of Milk” by Ronald F. Schmid to learn more about milk.

Colostrum Powder (Optional)

Colostrum is the first milk after birth. It is the most nutritious food on the planet. Mother mammals produce colostrum which is essentially milk on steroids jam packed with extra vitamins, minerals and probiotics to help give their young a head start in the new world. Add this to milk when you start fermentation to ferment lactose out of the colostrum.

Click here to purchase a high-quality goat's colosturm.

How to Make SCD and GAPS Legal Yogurt

How often you make your yogurt is up to you. Yogurt will last up to 2 weeks in the fridge. I drink roughly ½ gallon of yogurt daily and therefore make it fresh every morning.  It is very simple, quick and easy to do.

Step 1: Pour milk, cultures and colostrum(optional) into slow cooker and mix
Step 2: Hit 24 hours on yogurt maker
Step 3: Come back 24 hours later
Step 4: Pour yoghurt into container

Note: I leave out the milk pasteurization step. The natural high acidity of yogurt kills off most harmful bacteria. The starter will cause beneficial bacteria to outnumber harmful bacteria. Pasteurization of raw milk destroys its benefits. It makes some sense to heat pasteurized milk for it can be easily contaminated.

Note: When we reuse our heirloom yogurt to start the next batch of yogurt this is called back slopping. Raw milk’s biodiversity changes from region to region, cow to cow, season to season and milking to milking. After back slopping your Greek starter a number of times it will start to lose it Greekiness and take on its own flavor profile and consistency. This is totally okay from a health perspective but if you still want that Greek feel then you will have to create a pasteurized brood mother.

SCD and GAPS Legal Yogurt FAQs

How much Yogurt can I eat per day on SCD/GAPS Diet?

Unlimited, I drink about ½ gallon per day. In Breaking the Vicious Cycle, Eliane recommends 2-3 cups per day because the galactose metabolism puts excess stress on the liver. This claim only makes sense if the patient has Galactosemia. The other monosaccharides glucose and fructose are also metabolized in the liver. The raw milk diet which cures an array of liver diseases has patients drinking 1 to 2 gallons of raw milk a day.

What cultures should my SCD/GAPS legal yogurt starter contain?

Use a natural heirloom yogurt starter. In heirloom starters the live active cultures are NOT listed. Elane recommends single-use Bifidus free yogurt starters but stated with much uncertainty. She researched tirelessly for a definite answer but to no prevail. The hidden simple truth is heirloom yogurt starters are more biodiverse, resilient and natural than the best commercial starter.

Can my SCD yogurt starter contain Bifidus?

No, use a natural heirloom yogurt starter. In heirloom starters the live active cultures are NOT listed. Many strains of the Bifidus yogurt strains are invented/copyrighted by Danone and do not occur naturally in nature.

Does my GAPS/SCD yogurt need a new starter every batch?

No, heirloom cultures can be reused indefinitely. Do not use single-use commercial starters.  The SCD/GAPS community recommends single-use commercial starters but the hidden simple truth is heirloom yogurt starters are more biodiverse, resilient and natural than commercial starters.

After back slopping your Greek starter a number of times it will start to lose it Greekiness and take on its own flavor profile and consistency. This is totally okay from a health perspective but if you still want that Greek feel then you will have to create a pasteurized brood mother.

Can I use yogurt from a previous batch to start my SCD/GAPS yogurt?

Yes, heirloom cultures can be reused indefinitely. Do not use single-use commercial starters. The SCD/GAPS community recommends single-use commercial starters but the hidden simple truth is heirloom yogurt starters are more biodiverse, resilient and natural than commercial starters.

After back slopping your Greek starter a number of times it will start to lose it Greekiness and take on its own flavor profile and consistency. This is totally okay from a health perspective but if you still want that Greek feel then you will have to create a pasteurized brood mother.

Should I heat pasteurized milk?

I say no, the rest of the SCD/GAPS community says yes. Don’t see the point of resterilizing something that has already been sterilized. It makes some sense to heat pasteurized milk for it can be easily contaminated. Replace pasteurized milk with high quality raw milk as soon as possible. See realmilk.com or contact your local Weston A. Price chapter leader for more information on how to obtain raw milk.

Should I heat high-quality raw milk?

No, it defeats the purpose of using raw milk. When milk is heated it destroys all enzymes and probiotics. I use unheated raw milk in my SCD/GAPS Legal yogurt and everything is fine.

Should I eat SCD/GAPS yogurt warm or cold?

Our bodies function at 98 degrees. So drinking 40 degree yogurt from the fridge puts stress on the digestive system. It is best to have it fresh out of the yogurt maker or at room temperature. Hot sink bath will gently heat yogurt to 100 degrees remember heating above 110 degree will kill probiotics. Savor cold yogurt in your mouth until it's warm will put less stress on digestive system. I take a mason jar of yogurt from the fridge in the morning. I will consume it throughout the day without refrigerating it.

How long do I ferment SCD Yogurt for?

Between 24 and 29 hours. Twenty-four hours converts all lactose to glucose and galactose. After 29 hours yogurt is still edible but not taste as pleasant.

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