The recipe for homemade yogurt is very simple. It is enough to have milk – fresh or pasteurized – and the so-called starter, i.e. the bacteria necessary for the fermentation of milk. You can even buy starters online, but the easiest way is to add good yoghurt to your milk, containing the above-mentioned strains of bacteria. A thermometer will also be useful. Unpasteurized milk should first be heated to a minimum of 72 degrees C (not more than 100 degrees C) to get rid of unfavorable bacteria.
To start the fermentation process, the temperature of the milk to which we add the starter should be approx. 45 degrees C. This temperature should be kept for at least 6-8 hours. So you can put the container with milk in a slightly preheated oven, or you can pour it into a thermos. After this time, keep the yoghurt in the refrigerator.
As little sugar as possible. An excess of simple sugars is an equally simple way to lose health. It’s obvious, but how can sugar affect the gut? An interesting fact is that the intestines can sense sugar just like n does our language, thanks to the receptors present in them. This was discovered in 2011 by researchers at the Monell Chemical Senses Center in Philadelphia2. This does not mean, however, that sugar helps the intestines.
Quite the opposite – scientists from Cologne3, from the Albertus-Magnus University, examined a group of people who were on a comparatively high and low-sugar diet. The daily dose of sugar was 165 g and 60 g, respectively. It turned out that in people on a high-sugar diet, the time needed for the passage of food from the mouth to the anus was significantly longer than in the case of a low-sugar diet.
The concentration of bile acids in the stool was also different – in people on a “sweet” diet, their concentration was significantly higher. This symptom may indicate problems with the absorption of bile acids by the intestines or their overproduction. Ultimately, the researchers found that eating large amounts of sugar clearly affects your gut function or the composition of your gut contents.