Is yogurt allowed on a SCD diet?

October 14, 2025 •

4 min read

According to the principles of the Specific Carbohydrate Diet (SCD), most dairy products are strictly prohibited, yet homemade yogurt is a cornerstone of the regimen. The answer to "Is yogurt allowed on a SCD diet?" is yes, but only if it's fermented for a specific duration to break down its complex sugars.

Quick Summary

Homemade, 24-hour fermented yogurt is permissible on the Specific Carbohydrate Diet, as the prolonged fermentation removes nearly all lactose. This allows for beneficial probiotics while avoiding irritating complex carbohydrates. Commercial yogurts are forbidden due to high sugar and shorter fermentation times.

Key Points

Homemade vs. Commercial Yogurt: Only homemade yogurt fermented for 24 hours is allowed on the SCD diet; commercial versions are prohibited due to high lactose and added ingredients.
The 24-Hour Fermentation Rule: This extended fermentation period is crucial for allowing the probiotic bacteria to consume nearly all the lactose (a disaccharide), making the yogurt more digestible for sensitive guts.
Probiotic Powerhouse: SCD-legal yogurt is packed with beneficial bacteria, which helps repopulate and heal the gut lining, a central goal of the diet.
Gradual Introduction: Individuals on the SCD should introduce the homemade yogurt slowly, starting with small amounts to assess tolerance, especially during the initial phases of the diet.
Dairy-Free Alternatives: For those with dairy sensitivities or allergies, SCD-compliant yogurts can be made from alternative milks like almond or coconut milk, following the same 24-hour fermentation protocol.
Whole Foods Focus: Adhering to the SCD's principles requires using whole milk without additives or gums and a specific starter culture to ensure purity and effectiveness.

Understanding the SCD and Its Stance on Dairy

The Specific Carbohydrate Diet (SCD) is a restrictive dietary plan designed to reduce inflammation and promote intestinal healing in individuals with conditions such as Crohn's disease, ulcerative colitis, and celiac disease. The core theory behind the SCD, developed by Elaine Gottschall, is that complex carbohydrates (disaccharides and polysaccharides) are difficult for compromised guts to digest. These undigested carbs can then feed harmful bacteria, leading to an overgrowth that damages the intestinal lining and causes symptoms.

This principle directly influences the diet's approach to dairy. Standard milk products, which contain lactose (a disaccharide), are strictly forbidden. However, Gottschall identified a key exception: homemade yogurt that is fermented for at least 24 hours. This prolonged fermentation process is essential for breaking down the lactose, transforming the milk into a food rich in beneficial, gut-healing bacteria.

The Power of the 24-Hour Fermentation

The magic behind SCD-legal yogurt lies in the extended fermentation period. During the standard 4-6 hour fermentation of commercial yogurts, the starter bacteria consume some of the lactose, but a significant amount remains. For someone with a sensitive gut, this residual lactose can cause digestive issues. The full 24-hour fermentation gives the bacteria ample time to consume almost all the lactose, making the resulting yogurt safe and gentle on the digestive system.

Furthermore, this longer fermentation time results in a more potent probiotic food, with billions of beneficial bacteria that help restore a healthy gut microbiome. A balanced microbiome is crucial for overall digestive health and immune function. The SCD considers this homemade yogurt a vital part of the healing process.

How to make SCD-legal 24-hour yogurt

Making your own SCD yogurt at home is a straightforward process, though it does require a bit of planning and specific equipment, such as a yogurt maker.

Ingredients: Use organic, whole milk with no additives or gums, and a freeze-dried SCD-approved yogurt starter culture or a small amount of a previous batch of SCD yogurt.
Heat the milk: Slowly heat the milk to 180°F (82°C) and hold it at that temperature for 10 minutes, stirring constantly to prevent scorching. This denatures the proteins, resulting in a thicker yogurt.
Cool the milk: Allow the milk to cool to a temperature between 97°F and 107°F (36°C-42°C). It is crucial not to add the starter when the milk is too hot, as this will kill the bacteria.
Add the starter: Whisk the starter culture into a small amount of the cooled milk to create a paste, then incorporate it into the rest of the milk, mixing thoroughly.
Ferment for 24 hours: Pour the mixture into your yogurt maker and set it to ferment for 24 hours at a consistent temperature.
Chill: Once fermentation is complete, refrigerate the yogurt for at least 6 hours to let it chill and set properly.

Commercial Yogurt vs. SCD-Legal Yogurt


Feature	Commercial Yogurt	SCD-Legal Yogurt
Fermentation Time	Typically 4-6 hours.	At least 24 hours.
Lactose Content	Contains residual lactose, making it illegal on SCD.	Virtually lactose-free due to long fermentation.
Sugar and Additives	Often contains added sugars, sweeteners, and thickeners.	Free from added sugars, gums, and other additives.
Probiotic Potency	Varies, can be lower than homemade versions.	Extremely high in live, beneficial bacteria.
SCD Legality	Illegal.	Legal.
Flavor	Can range from sweet to plain.	Tangier and more potent due to longer fermentation.

Introducing SCD Yogurt and Dairy-Free Options

For those beginning the SCD, especially individuals with extreme gut sensitivity or a history of dairy issues, it is essential to introduce SCD yogurt slowly. Start with just a teaspoon and monitor your body's reaction before gradually increasing the amount. If dairy proves problematic, or if a dairy allergy is present, you can also make SCD-legal yogurt from non-dairy milks, such as almond or coconut milk. These alternatives are also fermented for 24 hours to ensure they are SCD-compliant.

Incorporating homemade 24-hour yogurt is not just about following the rules; it's about introducing a powerful, probiotic-rich food that supports gut repair. The SCD is a highly personalized dietary intervention, and working with a healthcare professional or dietitian is recommended to ensure you meet all your nutritional needs and adapt the plan to your specific health journey. For more resources and recipes, the official website for Elaine Gottschall's work can be a helpful guide.

Conclusion

While the Specific Carbohydrate Diet prohibits most dairy products, homemade yogurt fermented for a full 24 hours is a significant exception. This is because the extended fermentation process effectively eliminates the lactose, the complex carbohydrate that can irritate a damaged gut lining. By following strict preparation guidelines, individuals on the SCD can safely reintroduce a potent source of probiotics to help restore their gut microbiome and support healing. However, store-bought yogurts, with their shorter fermentation times and added ingredients, remain off-limits. Starting slowly and considering dairy-free options are important steps for incorporating this nutritional powerhouse into your SCD plan.

Frequently Asked Questions

Homemade yogurt fermented for a full 24 hours is allowed because the beneficial bacteria consume almost all the lactose (milk sugar). Commercial yogurts are fermented for a much shorter period, leaving significant amounts of lactose and often containing illegal additives and sweeteners.

Yes, any yogurt maker that can maintain a consistent temperature for at least 24 hours can be used. Many users find specialized SCD yogurt makers helpful, but a standard machine with the right settings will work.

Many people with lactose intolerance can tolerate 24-hour fermented SCD yogurt because the lactose content is significantly reduced. It's recommended to introduce it slowly. Alternatively, SCD-compliant yogurt can be made from goat milk, coconut milk, or almond milk.

You can use an SCD-specific starter culture, or in some cases, certain brands of plain, whole milk yogurt that contain the correct bacterial strains (like Dannon Plain Whole Milk) as a starter. It is important to confirm the bacterial strains are legal for SCD.

After the 24-hour period, the fermentation is complete. The resulting yogurt will be tangier than commercial varieties and will thicken upon chilling in the refrigerator for several hours.

Yes, you can add fruits after the yogurt has been fermented and chilled. Legal fruits, honey, or other compliant ingredients can be mixed in to enhance the flavor. Do not add them before or during fermentation.

Runny yogurt can be caused by various factors, such as incorrect temperatures during the process, insufficient heating of the milk, or issues with the starter culture. A longer fermentation time does not necessarily make the yogurt firmer.