How to Get L Reuteri Naturally: Foods, Ferments, and Homemade Methods

December 17, 2025 •

4 min read

Limosilactobacillus reuteri, a beneficial probiotic, is a natural resident of the human gut, but its presence can vary significantly among individuals. Restoring and boosting this beneficial bacterium is a powerful strategy for improving health, according to some experts. Find out how to get L reuteri naturally by incorporating key foods and special homemade preparations into your daily diet.

Quick Summary

Increase your body's levels of the beneficial bacterium L. reuteri by consuming specific fermented and prebiotic foods or by making a high-potency cultured dairy product at home.

Key Points

Start with Diet: Incorporate a diverse range of fermented and prebiotic foods into your meals to support overall gut health and introduce some L. reuteri strains naturally.
Use Prebiotic Fiber: Consume foods like garlic, onions, and bananas, or supplement with inulin or potato starch, to provide fuel for L. reuteri and other good bacteria in your gut.
Consider High-Potency Yogurt: To achieve therapeutic doses of specific strains, make a homemade L. reuteri yogurt using a special starter culture, prebiotic fiber, and a 36-hour fermentation.
Choose the Right Strains: Homemade yogurt methods typically use specific strains, such as ATCC PTA 6475 and DSM 17938, which are associated with more potent effects than generic versions.
Be Aware of Consistency: Homemade L. reuteri yogurt can be thinner or have separated whey, and consistency may be inconsistent. This is normal and doesn't affect the probiotic count.
Reduce Processed Foods: Minimizing sugar and processed foods, along with avoiding unnecessary antibiotics, helps create a healthier gut environment for beneficial bacteria to flourish.

Understanding L. reuteri and Gut Health

Limosilactobacillus reuteri is a type of probiotic bacteria found in the gastrointestinal tracts of humans and many animals. Like other 'good' bacteria, it plays a critical role in supporting a balanced gut microbiome, aiding digestion, and fighting off pathogens. The health-promoting potential of L. reuteri is drawing increasing attention, leading many to seek natural ways to increase its numbers in their bodies.

Unlike traditional yogurt cultures, certain strains of L. reuteri, particularly ATCC PTA 6475 and DSM 17938, require specific conditions to proliferate to high counts. While some fermented foods may contain certain strains, achieving high, therapeutic doses often requires a more targeted approach, such as consuming a specially prepared homemade yogurt.

Foods Containing L. reuteri

While the concentration of L. reuteri in conventionally prepared fermented foods can vary, some products may contain the bacteria. These can be a good starting point for supporting overall gut health, but should not be relied upon for high therapeutic doses of specific strains.

Fermented foods as a source:

Yogurt: Some specialty yogurts, particularly those made with specific probiotic starter cultures, may contain L. reuteri. Conventional, mass-produced yogurts are unlikely to have the specific, high-count strains needed for therapeutic benefits. Always check the label for specific strains.
Kefir: This fermented milk drink is a rich source of various probiotics, and some may contain L. reuteri. Its microbial composition can vary widely depending on the grains and fermentation process.
Sauerkraut and Kimchi: These fermented vegetables are products of lactic acid fermentation and may contain various lactobacilli, including some strains of L. reuteri. The specific strains and quantities can be inconsistent.
Sourdough Bread: The natural fermentation process used to create sourdough relies on lactobacilli, making it a potential source of some strains.

Making High-Potency L. reuteri Yogurt at Home

For those seeking a significantly higher and more controlled dose, a specialized homemade yogurt method has been popularized. This process uses specific ingredients and a long fermentation time to multiply the bacteria to very high concentrations.

Required Ingredients and Equipment:

L. reuteri Probiotic Tablets: The most-cited method uses specific strains, typically ATCC PTA 6475 and DSM 17938, often found in chewable form.
Prebiotic Fiber: Essential for feeding the bacteria during fermentation, helping them multiply. Common sources include organic inulin powder or unmodified potato starch.
Dairy Base: Organic half-and-half milk is often recommended for its fat content, though whole milk can also be used. UHT (long-life) milk is often preferred for consistency.
Yogurt Maker or Fermenting Device: A device that can maintain a consistent temperature of around 100°F (37.7°C) for up to 36 hours is crucial for the process to work correctly.

The Fermentation Process:

Preparation: Crush the probiotic tablets into a fine powder. Mix the prebiotic fiber and the crushed tablets with a small amount of milk to create a smooth slurry.
Combine and Stir: Mix the slurry thoroughly into the rest of the milk in a sterilized jar. It's important to stir well to avoid clumps but not to blend, which can destroy the bacteria.
Incubate: Place the covered jar into the yogurt maker. Ferment at 100°F (37.7°C) for a full 36 hours.
Cool and Refrigerate: After incubation, refrigerate the yogurt for at least six hours to allow it to set. Note that the consistency may be thinner than conventional yogurt and separation of whey is normal.

Supporting L. reuteri Growth with Prebiotic Foods

In addition to consuming probiotics directly, you can foster the natural growth of L. reuteri already in your gut by providing it with the right fuel. Prebiotic foods contain indigestible fibers that nourish beneficial gut bacteria.

Foods rich in prebiotic fiber:

Garlic and Onions: These alliums contain fructans, which act as prebiotics for gut bacteria.
Bananas: Especially when slightly green, bananas contain resistant starch that feeds beneficial bacteria.
Artichokes and Asparagus: These vegetables are high in inulin, a type of prebiotic fiber.
Legumes: Beans, lentils, and chickpeas are excellent sources of dietary fiber that support a healthy gut microbiome.
Whole Grains: Oats, barley, and other whole grains provide fermentable fiber.

Comparison of L. reuteri Sources


Source	Method	Probiotic Count	Effort	Consistency & Taste	Key Benefit	Potential Drawback
Store-Bought Fermented Foods	Natural Fermentation	Low and inconsistent for specific strains	Low	Varied, dependent on food	Convenient, supports overall gut health	Low and unreliable dosage of specific strains
Homemade L. reuteri Yogurt	36-Hour Incubation with Starter & Prebiotics	Very high, therapeutic doses of specific strains	High	Often thinner with separated whey	High potency and strain specificity	Requires special equipment and long fermentation, results can be inconsistent
Prebiotic Foods	Regular dietary consumption	Indirect, supports existing strains	Low	Varied, integrated into diet	Supports overall microbiome health and diversity	Does not directly add L. reuteri if levels are depleted
Supplements (Capsules/Powders)	Direct Ingestion	Specific, known CFU count	Very Low	N/A	Precise, consistent dosing	Can be expensive, lacks synergy with food matrix

Conclusion: Your Natural Approach to L. reuteri

To naturally get L. reuteri and support your gut health, a multi-faceted approach is most effective. Start by incorporating a variety of prebiotic-rich foods like garlic, onions, and legumes to nourish your existing microbiota and create a favorable environment for beneficial bacteria. Regularly consuming store-bought fermented foods like kefir and sauerkraut can also introduce a diversity of probiotics, though without guarantee of high L. reuteri counts.

For those seeking the specific, high-potency strains associated with therapeutic benefits, preparing a homemade L. reuteri yogurt is the most direct natural method. This longer fermentation process, fueled by prebiotic fiber, significantly increases the bacterial population. However, be aware that results can be inconsistent, and it requires dedicated time and equipment. Always consult with a healthcare provider before making significant dietary changes or starting a new supplement regimen. By combining food-based strategies, you can naturally encourage a thriving gut ecosystem rich in beneficial bacteria like L. reuteri.

Boost your gut health with proven dietary strategies and supplements. This article from Healthpath provides further detail on specific strains and their benefits.

Frequently Asked Questions

While levels vary, certain fermented foods like yogurt, kefir, sauerkraut, kimchi, and sourdough bread may contain L. reuteri. However, the quantities and strains are often inconsistent and not as concentrated as a specially prepared homemade yogurt.

Most commercial yogurts are not fermented under the specific conditions needed to produce the high concentrations of L. reuteri strains (ATCC PTA 6475 and DSM 17938) associated with potent health benefits. Always check product labels for specific strains and live cultures.

This method involves a long, 36-hour fermentation of dairy (often half-and-half) with a specific L. reuteri starter culture (typically from crushed probiotic tablets) and prebiotic fiber. This process multiplies the bacteria to achieve high, therapeutic levels.

Prebiotic fiber, such as inulin powder or potato starch, acts as a food source for the L. reuteri bacteria during the long fermentation process. It helps the bacteria multiply to the high counts desired for therapeutic effects.

No, prebiotic foods like bananas, garlic, and onions do not contain the live bacteria themselves. Instead, they contain special fibers that feed and encourage the growth of the beneficial bacteria already present in your gut.

Homemade L. reuteri yogurt uses a specific culture and ferments for a much longer time (36 hours) at a lower temperature (~100°F), yielding a significantly higher and more potent concentration of specific strains than conventional yogurt.

No, the texture of homemade L. reuteri yogurt can vary greatly, often being thinner or more separated than typical yogurt. This is a normal result of the unique fermentation process and does not indicate failure.