DIY LOW-FODMAP Vegan Yogurt

Homemade low-FODMAP vegan yogurt is easy to make and inexpensive. Once you make your own, you may never buy commercial yogurt again!

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​While more and more low-FODMAP vegan yogurts are appearing in the marketplace (such as those based on almond milk or coconut milk), they aren't readily available everywhere yet. Making your own homemade yogurt allows you to create a version that suits your tastes and health needs without having to go out of your way to find a commercial variety.

This recipe and information is brought to you courtesy of my friend Mimi Clark, who is a natural foods consultant and cooking instructor extraordinaire. I must admit that I haven't tried this myself yet, so I'm curious to know how it goes for you. Note that the recipe is totally Mimi's, but any mistakes in this write-up are mine.

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Equipment
Yogurt makers are available online starting at around $30 USD. Some people make their own incubator using a cardboard box or a cooler with a heating pad, or they just use the oven light. But DIY incubators are risky because the temperature can't be controlled. However, a non-contact infrared laser thermometer will help you manage the temperature without contaminating the milk. This is essential with homemade incubators, because the key to perfect yogurt every time is a consistent temperature. ​(This isn't necessary with yogurt makers or Instant Pots because they have built-in temperature controls.)

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Nondairy Low-FODMAP Milk
Mimi tested only unsweetened plain organic soy milk (with whole soybeans), which can trigger symptoms for some people with IBS because it's high in FODMAPs. If you can't tolerate soy products or have problems with this type of soy milk, you will need to experiment with suitable low-FODMAP alternatives, such as unsweetened almond milk, and try various brands to find the ones that work best in your homemade yogurt. Please be aware that some additives in commercial nondairy milks may inhibit the starter from coagulating the yogurt, so homemade nondairy milk might work better. That said, I would recommend trying full-fat coconut milk (not coconut milk beverage) for starters, as it should create a rich, creamy yogurt (without any additives).

Nondairy Cultures
Nondairy yogurt cultures are available online. Alternatively, you can use a probiotic capsule that you open and pour into the heated milk. ​Look for a probiotic that contains Lactobacillus acillusacidophilus, Streptococcus thermophilus, Lactobacillus bulgaricus, with 4 to 8 billion CFUs (colony forming units, a.k.a. "good bacteria"). Similarly, you can use 1/4 cup of store-bought low-FODMAP unsweetened yogurt as a starter instead of a store-bought nondairy culture or probiotic capsule.

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Steps

1. Whether you're using small glass jars or the insert of an Instant Pot that has a yogurt-making function, make sure everything is spotlessly clean and sanitized.
2. Pour 32 ounces of unsweetened plain or unsweetened vanilla soy milk, almond milk, or coconut milk into a 4-cup glass measuring cup (for the microwave) or a clean saucepan (for stove-top heating).
3. Add 1 tablespoon of pure maple syrup to the milk to "feed" the culture. Stir with a clean wire whisk.
4. Heat the milk in a microwave (start with 90 seconds) or on the stove top. Then test the temperature. It is critical that the milk is between 110 and 115 degrees F. Above 115 degrees F will kill the culture and below 110 degrees F will not activate the culture. Keep heating until the milk reaches between 110 and 115 degrees F. If it's too hot, let it cool until it reaches the proper temperature.   
5. When the proper temperature is reached, pour the culture or probiotic into the milk and stir with a whisk. There's no need to test the temperature again, but work quickly to maintain the temperature.
6. Pour the milk equally into the clean jars, without their lids, or into the insert of the Instant Pot. Put the lid on the yogurt maker or Instant Pot and turn it on.
7. Set a timer for at least 8 hours, depending on the level of tartness you desire. The longer you incubate the yogurt, the tarter it will be. (Mimi usually incubates it for 12 to 14 hours). Lift the lid after 8 hours for a quick taste to see if it suits you. If it does, put the lids on the jars or cover the insert and refrigerate the yogurt. If the yogurt is not yet tart enough for you, continue to incubate it for a few more hours.

​Notes

1. The texture of this yogurt is similar to custard. If you prefer creamier yogurt, whisk a little cornstarch or coconut cream into the mixture before heating it the next time you make yogurt. You will have to experiment with amounts to achieve the consistency you prefer depending on the milk you use. Be sure to keep a record of what works for you so you can get the same success next time.
2. After making yogurt the first time, you can use 1/4 cup of the yogurt you made to start your next batch instead of using a starter or probiotic capsule. However, with milks other than whole-bean soy milk, you may have less success with this method.
3. If you have a container of unsweetened almond or coconut yogurt on hand, you can use 1/4 cup of it for your starter instead of a store-bought culture or a probiotic capsule. 

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When you give this recipe a try, please let me know how it turns out for you!

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