Are you ready to rebuild your gut?

Tips to building a Super Gut by Dr. Davis

Your microbiome needs some love.

This SIBO or Supergut Yogurt recipe from Dr. Davis (the author of Wheat Belly) is so fascinating (at least to me!).

Super Gut shows readers how to eliminate bad bacteria and bring back the missing “good” bacteria with a four-week plan to reprogram your microbiome based on research and techniques that not only get to the root of many diseases but improve levels of oxytocin (the bonding/happy hormone), brain health, and promote anti-aging, weight loss, mental clarity, and more restful sleep.

1. Super Gut explains the science clearly and includes more than 40 recipes, a diet plan, and resources so you can pinpoint your gut issues, correct them, and rebuild long-term health and well-being.
2. Just as modern humans have introduced dramatic disruptions of the external world environment, so we have also disrupted our internal ecosystems, the composition of the microbes dwelling in our gastrointestinal (GI) tracts.
3. Not only have we lost species that used to provide us with important functions, we have also allowed unhealthy species to proliferate and occupy parts of the GI system where they do not belong.
4. This process underlies an astounding number of health problems from obesity, to Type 2 diabetes, to skin rashes, to neurodegenerative conditions, to many forms of cancer.
5. These insights into the disrupted human microbiome mean that everything we know about human diseases needs to be reconsidered.

The good news: Many lost microbes can be restored with often spectacular health results and unhealthy bacteria that have come to occupy the entire GI tract can be pushed back resulting in relief from numerous health conditions. And this can all be accomplished from the comfort of your own home.

Grow you garden then we feed your garden!

Supergut Sugar Shift Yogurt Recipe

Ingredients:

• 1 scoop Sugar Shift® Starter Culture
  or
  2–4 Sugar Shift® capsules (open capsules and use the contents)
• 1 quart half-and-half or whole cream

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Instructions:

1. Prepare the Starter:
   In a medium to large bowl, mix 1 scoop of Sugar Shift starter culture (or the contents of 2–4 capsules) with 2 tablespoons of the half-and-half. Stir thoroughly to create a smooth slurry, ensuring there are no clumps.
2. Mix the Yogurt Base:
   Gradually stir in the remaining half-and-half into the slurry until well combined.
3. Fermentation:
   • Cover the bowl lightly (do not seal it completely).
   • Place it in your fermenting device (such as a yogurt machine) or on your countertop. Maintain a temperature of approximately 98–100°F.
   • Let it ferment for 12–36 hours, depending on your desired consistency and flavor. (I do 38 hours at 100’F)
     (Note: Fermentation time varies. Check periodically for taste and texture.)
4. Refrigerate:
   Once the yogurt reaches your preferred taste and consistency, refrigerate it to stop the fermentation process.

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Notes:

• This yogurt is rich in probiotics like L. reuteri and L. gasseri, which can help support gut health and rebalance the microbiome.
• Adjust fermentation time as needed to achieve your preferred tanginess.
• Enjoy as a healthy addition to smoothies, parfaits, or on its own!

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For more resources and inspiration, explore the microbiome-focused recipes at Cultured Food Life or BiotiQuest.

Learn more in Dr. Davis’s book SUPERGUT or even read his blog post here and watch his video below!

Martha of BioQuest created a started we have been using plus great information on her site…

There are a few overarching themes Dr. Davis draws on throughout the book:

Our modern lifestyles have disrupted the composition of microbes in the human gastrointestinal (GI) tract. And these imbalances are to blame for many residual health issues including IBS to PolyCystic Ovarian Syndrome to depression and more. And unfortunately, rather than addressing the proliferation of unhealthy bacteria, doctors treat these issues by prescribing expensive medications with long lists of side effects. Our food supply, which includes many antibiotic compounds, and what Dr. Davis calls “Frankengrains,” doesn’t help either.

Restoring the microbiome, and then building a super gut is the solution for living a long, healthy life.

The same disruptions that cause small intestine bacterial overgrowth (SIBO) can also enable fungal species to climb up the GI tract: a related condition called small intestinal fungal overgrowth (SIFO). If SIBO or SIFO is caught early enough and a healthy microbiome can be restored, and many of the accompanying chronic conditions will fade away. Dr. Davis outlines how to recognize the signs to look for, and how to deal with them throughout the book.

The fecalization of America is causing some of the most troublesome health problems in modern people. Fecalization, when fecal microbes, usually restricted to the colon, appear in the small intestine, confers the characteristic appearance of stool seen normally in the colon up into the ileum on GI scans. The majority of those who have it are in their 20s, 30s and 40s, and not acutely ill but have chronic abdominal complaints such as diarrhea and bloating. Taking antibiotics, the antibiotics in our food supply, smoking, consuming too much alcohol, refined sugar, artificial sweeteners, and acid-blocking drugs can all contribute to shifts in bowel flora species.;

Rebuilding your gut is possible and can change the course of your life. Dr. Davis shares his four-week plan, and many useful strategies, resources, and recipes for healing in Super Gut. And we’re honored Sugar Shift was listed among them as a “preferred probiotic!” In addition, there are some great yogurt recipes to try, made with probiotics! Here’s a recipe you can make at home with Sugar Shift, thanks to powerhouse strain L. reuteri! Sugar Shift is available in capsules and will be available in powdered form soon.

Sugar Shift yogurt 

Our recipe is based Dr. William Davis’ recipe in Super Gut. 

1  scoop Sugar Shift® Starter Culture or use Sugar Shift®
capsules (simply open 2-4 capsules into a bowl. It doesn’t
need to be precise).

1  quart half-and-half or whole cream

In a medium to large bowl, combine the Sugar Shift, and 2 tablespoons of half-and-half. Make a slurry to ensure it does not clump. Mix thoroughly. Stir in the remaining half-and-half. Cover lightly put on your countertop or place in your fermenting device (AKA yogurt machine), and ferment at room temperature or up to roughly 98 to 100 degrees F for about 12 – 36 hours. Every batch is different, don’t worry if your yogurt takes longer or it’s done sooner. Taste along the way and refrigerate when you reach the consistency and flavor you like best.

To summarize, Super Gut is a must-read for anyone looking to enhance their knowledge about the microbiome and how it impacts our overall health. Whether you’re struggling with a specific health challenge and want to restore your gut, or you simply want to feel your best, the science Dr. Davis articulates and the plan he lays out will equip you for long term health and well being. Get your copy here today!

With gratitude,

Recipes & Resources:

1. https://www.culturedfoodlife.com/recipe/sibo-yogurt-l-reuteri-and-l-gasseri/
2. https://biotiquest.com/blogs/blog/super-gut-probiotic-yogurt-recipe-biotiquest%C2%AE

 

Let’s ask what would happen if, rather than a haphazard collection of species, we chose species/strains that:

1. Colonize the upper GI tract—that, after all, is where SIBO occurs.
2. Produce bacteriocins—these are natural antibiotics produced by selected microbes effective in killing or suppressing the species of SIBO such as Klebsiella, E. coli, or Streptococcus.

Could a properly curated collection of microbes then be fermented to high counts by using prolonged fermentation (as I do with my L reuteri yogurt to obtain around 250-260 billion counts, or CFUs, per 1/2-cup serving), then consumed to eradicate SIBO species?

I chose three species:

• Lactobacillus gasseri BNR 17 that colonizes the small intestine and produces up to 7 bacteriocins, a virtual bacteriocin powerhouse
• Lactobacillus reuteri DSM 17938 and ATCC PTA 6475 that also colonize the small intestine and produce up to four bacteriocins, including the powerful reuterin. (L reuteri is such an effective antibacterial that a microbiologist with 40 years experience told me that they sometimes clean their bacterial production vats with this microbe. I was skeptical and checked with my friend, Raul Cano, PhD, also with 40 years of academic microbiology experience–yup, he confirmed: L reuteri can clean vats of unhealthy microbes.)
• Bacillus coagulans GBI-30,6086 that produces a bacteriocin. It does not colonize the upper GI tract but has been shown to substantially reduce the symptoms of irritable bowel syndrome that is virtually synonymous with SIBO.

We co-ferment for 36 hours, then consume 1/2-cup per day for 4 weeks.

https://drdavisinfinitehealth.com/2022/03/sibo-yogurt/

Here is a link to the yogurt maker I purchased on AMAZON

Probiotic Yogurt Maker – Make Trillions of Live Probiotics with Adjustable Temperature & Time Control – Get Better Gut Health

Here is the link to L. Reuteri Starter + 

Ingredients: Lactobacillus reuteri (LR007 strain), non-GMO FOS (Fructooligosaccharides)

Contains live cultures. Vegan. Dairy-free. Non-GMO.

Packaged in a facility that also handles products that may contain wheat, soy, eggs, milk, and fish.

LR Superfood is fermented with prebiotic fiber! Add our prebiotic fiber to your cart.

• L. Reuteri Superfood is not a yogurt. It’s a unique cultured dairy made with completely different bacteria than conventional yogurt.
• It was conceived as a method of introducing high quantities of the beneficial bacteria L. reuteri into your microbiome.
• We do that by fermenting the starter culture in dairy for 36 hours at a low temperature (100°F), with prebiotic fiber.
• This ‘low and slow’ method is very different than the fermentation process of yogurt, and enables the L. reuteri bacteria to proliferate many times over until there are hundreds of billions of live bacteria in the jar.
• The resulting concentrations of L. reuteri bacteria are much higher than can be obtained from any currently available supplement* or yogurt (including homemade ones) that we know of.
• Since the fermentation process for L. Reuteri Superfood is unique, the result can look different from other fermented dairy products.
• Fermentation of L. Reuteri Superfood in dairy yields a pleasantly-tangy and super-healthy result.*
• Separation into solid and liquid (curds and whey) is quite common with L. Reuteri Superfood.
• A separated batch is usually perfectly good and delicious.
• Separation is mostly a cosmetic issue, and not usually a sign of a problem.
• *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
• (LR Superfood is also called L. Reuteri Superfood or Lactobacillus Reuteri Superfood)!
• Once you’ve made a batch of L. Reuteri Superfoood, you can use some of it to culture your next batch! This is called ‘reculturing’ and can be repeated several times over.
• Timing is important. L. Reuteri Superfood takes 36 hours to ferment. It’s best to start early in the morning or later in the evening. If you start in the afternoon, fermentation will finish 36 hours later, in the middle of the night.)
• https://cuttingedgecultures.com/lr-superfood/

Test and not guess but we all need to improve diversity by “growing our garden” with probiotic yogurt

This “yogurt” fermented with two unconventional strains of Lactobacillus reuteri achieve effects that include:

• • Smoothing of skin wrinkles due to an explosion of dermal collagen
  • Accelerated healing, cutting healing time in almost half
  • Reduced appetite, the so-called “anorexigenic” effect—food still tastes good, but you are almost completely indifferent to temptation
  • Increased testosterone in men
  • Increased libido
  • Preservation of bone density—Obtaining L. reuteri is one of the most important steps you can take to prevent osteoporosis
  • Deeper sleep—though this benefit is enjoyed by less than 20% of people
  • Increased empathy and desire for connectedness with other people
  • Probiotic effects that may include prevention of small intestinal bacterial overgrowth, SIBO

The majority of benefits are a result of L. reuteri‘s ability to provoke hypothalamic release of oxytocin, a hormone that is proving to be the key to substantial age-reversal and health effects.

You will need:

1. Glass or ceramic bowl or other vessel large enough to hold at least one quart of liquid
2. Two tablespoons of prebiotic fiber such as inulin or raw potato starch
3. Starter: Either 10 tablets BioGaia Gastrus or 2 tablespoons previous batch of L. reuteri yogurt (whey or curds or mixture of both)… or a starter as above
4. One quart of half-and-half or other liquid (to make with coconut milk, several additional steps and ingredients are required – in the SUPERGUT book)
5. Some method of maintaining at 100 degrees F for 38 hours
6. Yields: Around 8 one-half-cup servings
7. Starter options:
   1. https://www.culturedfoodlife.com/recipe/sibo-yogurt-l-reuteri-and-l-gasseri/
   2. https://a.co/d/7TSR9SR
   3. https://cuttingedgecultures.com/lr-superfood/

You can order most products on Amazon and Fullscript as here

See Fullscript link here for suggestions 

 Herbal Antibiotics Options

Maybe introduce Prebiotic Fibers: 20g per day as Garlic, asparagus, leeks, dandelion greens, jicama, raw white potato, green unripe banana, inulin powder, pectin, and acacia fiber

 Amazon Links:

 

What type of probiotics do you want to ferment?

L’reuteri for skin smoothing and reduced wrinkle depth, restoration of youthful muscle and strength, deeper sleep,

increased libido, appetite suppression, accelerated healing, increased empathy, reduced social anxiety, preservation of

bone density

» L. reuteri and L. casei for deeper and longer sleep, reduced stress, and enhanced immune function

» B. coagulans for reduced inflammation and arthritis pain

» L. helveticus and B. longum for reduced anxiety, improved mood, and reduced depression

» L. casei for enhanced mental clarity and focus

» L. reuteri and L. gasseri for weight loss and reduced waist size

» L. reuteri and B. coagulans for increased strength and accelerated recovery in athletes

“Restoration of a microbe lost by the majority of people, Lactobacillus reuteri, causes the brain to release oxytocin, the hormone of love, affection, and empathy. It brings you closer to other people, helps you see another person’s point of view–it makes you a better human being. It also brings on what can be regarded as age-reversing effects: smoother skin, restoration of lost muscle and strength, deeper sleep, reduced appetite, accelerated healing, and other benefits. We increase bacterial counts 1000–fold by fermenting the microbe as yogurt with impressive results for many people. L reuteri yogurt recipe: https://drdavisinfinitehealth.com/201…

BIOGAIA GASTRUS:  

BioGaia Gastrus tablets: https://everidis.com/product/biogaia-…

BioGaia Gastrus is a unique probiotic that targets the stomach to reinforce the microflora and support a healthy functioning stomach.* Gastrus contains two patented strains of L. reuteri that work collectively to promote stomach health. Gastrus works in the stomach, while other probiotics work in the mid to lower GI tract.  My Revised & Expanded Wheat Belly book that contains the entire Wheat Belly program, all updated with new information, more recipes, more success stories. Available on Amazon and other bookstores: https://www.amazon.com/Wheat-Belly-Re…“

 Assessing Success- The general principles of assessing batch success are:

• One or more layers well thickened
  Initial batches often stratify into curd layers and watery whey. You can save the whey for future starter use. I freeze it in ice cubes trays when I get any liquid I can separate, but over the last 9 months, I’ve had to use dedicated starter batches (as I get no whey sep, except with L.coagulans). Later batches tend to look more like stand-up commercial yogurts.
• Distinctive aroma and tangy taste
  All successful batches will have a similar aroma and taste, not quite identical to a full-fat live-culture unsweetened commercial yogurt. At some point, we might be able to use litmus paper to check acidity.
• Creamy color (for the dairy-based recipe)
  The surface color is usually more off-white than the starting materials. It can actually appear a bit dry and crumbly if the fermentation vessel has no lid. But there should be no sign of growths, molds, black spots or red/orange tinge.
• Near-term effects
  If you get prompt effects, such as mood, sleep, energy, etc., they will be apparent with a successful batch.

Troubleshooting
Undoctored Blog: Troubleshooting L. reuteri yogurt-making

Some additional things to consider include:

Raw Milk?
Raw milk absolutely must be pasteurized. This is not just a routine food safety concern. The extended times used for these fermented foods would at the very least result in an unpredictable result if any random naturally-occuring microbes are present, and some common ones could grow to frankly pathogenic CFU counts.

Dead bugs?
If a question ever does arise as to viability, a simple test is to prepare two small quantities of the substrate (H&H+inulin), and a bit of starter (such as one crushed Gastrus® tablet) added to only one of test samples. Leave the other uncultured. Put both in your incubator, or just leave out at room temperature, covered. The uncultured sample is apt to turn into sour milk, and present quite differently from the cultured sample.

Retail ingredient junk?
Far too many half&half products have added emulsifiers, like carrageenan and polysorbate 80. Apart from being “GRAUS” (Generally Recognized As UnSafe, pronounced “gross”) on this program, effects during fermentation are not well understood. Ditto for added “vitamins” that may actually be there as preservatives (not to mention frank preservatives). I’ve had pretty good luck with both Land’O’Lakes and Horizon organic H&H.

Sterility
Utensils need to be reasonably sterile (as does the inulin or other prebiotic fiber). Whisks are a particularly challenging item to fully clean. Personally, I eliminate these as concerns by re-pasteurizing the dairy, in the fermentation vessel, with the inulin already mixed in, and the whisk present as well.

More sterility
When using generational technique, the state of the storage and serving utensils needs to be considered as well.

Don’t macerate the microbes
The starter needs to be mixed in by hand, and not by using a blender (stick or otherwise). If using frozen starter, ideally thaw it slowly (I allow 8 hours in the fridge). If I screw up the schedule, I’ll set the cubes in a covered glass bowl in a larger bowl of 105°F tap water. Do not apply more heat than that.

Drifting along
Using generational (batch-to-batch) starter, it only takes one incidence of contamination or thermal die-off to affect all subsequent batches. I make this a non-issue with starter batches. If I happen to start from tabs, most of that batch goes into ice cube trays, frozen for use as future starter (and ditto for any whey drained off from subsequent batches). Dr. Davis reports being well past 50 batches using a generational technique, and it seems to work well for many people. But it does introduce variables that can be switched off if necessary.

Environment
We’ve had a couple of reports of failure that appear to be linked to nearby diffusers, vaporizers or humidifiers. The ultrasonic devices don’t fully sterilize the working fluids. Evaporative models are just asking for trouble. Turn them off a few hours pre-prep, or run them in a different room.

On a Sour Note
Using out-dated dairy, can provide attractive econonmy, but may produce a thinner result. It’s also wise to re-pasteurize when doing so, as the source dairy may also have a non-trivial population of undesired microbes.

Temper, temper
Have some confidence in what temperature your device holds. Running a dummy (water only) test ’batch’, for at least a few hours, and checking with a probe thermometer is wise. If cold-starting, ponder whether or not the heating elements are creating bug-killing hot spots during warm up (or just eliminate this as a concern by pre-heating the substrate to near ferment temp before adding the starter).

The above table is only for initial batches. I save any drained-off whey into an ice cube tray (or use a portion of an initial batch as dedicated frozen starter), slowly-thawed for use. I use 1 or 2 cubes/qt, approx 2½ tbsp, or 37 mL.

• I routinely re-pasteurize my mix, in the final fermentation vessel, with the extender mixed in, and the whisk in the pot, for various reasons.
• I use 180°-195°F for 10-20 minutes, re-cooled to target temp -0+5°F.
• This is optional on the official recipes, but required for raw dairy.
• I haven’t used unmodified potato starch in a while.
• I had been fermenting for 48 hours for scheduling convenience, but am now using 36+ as planning permits.

https://innercircle.drdavisinfinitehealth.com/forum/topics.aspx?id=24705#success

About Dr. Davis:

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