What Brands of Yogurt Are SCD Legal?

Over 700 billion beneficial bacteria can be found in a single serving of homemade, 24-hour fermented yogurt, a cornerstone of the Specific Carbohydrate Diet (SCD). However, finding out what brands of yogurt are SCD legal can be a challenge, as most store-bought options contain forbidden additives and sugars.

Quick Summary

This article explains why most commercial yogurts are not SCD compliant, details the specific legal requirements for yogurt, and identifies the rare brands that may meet the criteria. It also provides a comprehensive guide on making your own 24-hour fermented yogurt for a safe, consistent option.

Key Points

• Limited Commercial Options: Only a few commercial yogurt brands, such as Dannon Plain Whole Milk, have historically been used as SCD-legal starters in the US, but strict label checking is always required due to changing formulations.

• Homemade is Safest: The most reliable way to get an SCD-compliant yogurt is by making your own at home with a legal starter culture and fermenting for 24 hours to eliminate virtually all lactose.

• Watch for Illegal Cultures: Avoid any commercial yogurt that lists Bifidus or its variants in the ingredients, as these strains are considered illegal on the SCD.

• Avoid Additives: Most commercial yogurts contain illegal additives like thickeners, stabilizers, and added sugars, making them unsuitable for the SCD.

• Verify Strains and Fermentation: When seeking commercial yogurt, look for those with only Lactobacillus bulgaricus, Streptococcus thermophilus, and sometimes Lactobacillus acidophilus, and always assume fermentation is too short unless proven otherwise.

• Country-Specific Recommendations: SCD-legal commercial options, like Farmers Union in Australia or Yoplait Greek Style Natural in New Zealand, vary significantly by region and must be confirmed locally.

The Specific Carbohydrate Diet (SCD) is a dietary approach that focuses on eliminating complex carbohydrates and processed sugars to heal and restore gut health. For those with inflammatory bowel disease, celiac disease, or other gastrointestinal issues, SCD is a pathway to managing symptoms and reducing inflammation. A key component of the SCD protocol is the consumption of 24-hour fermented yogurt, which is virtually lactose-free and rich in beneficial bacteria. This long fermentation period is critical because it allows the bacteria to consume almost all of the lactose, the sugar found in milk, which is often difficult for sensitive guts to digest.

Why Most Store-Bought Yogurt is Not SCD Legal

Most commercial yogurts, even those that seem plain, contain ingredients that are illegal on the SCD. These forbidden ingredients often include added sugars, thickeners, stabilizers, and certain bacterial cultures. The primary concerns are:

• Added Sugars: The SCD strictly prohibits all sugars except for honey. Most store-bought yogurts, even unflavored ones, contain some form of added sugar, corn syrup, or fruit puree.
• Illegal Bacteria: The SCD recommends avoiding yogurt starters with Bifidus bacteria, as they can cause bacterial overgrowth in some people with compromised guts. Many commercial brands add this culture to their yogurts.
• Short Fermentation Time: The standard production time for store-bought yogurt is much shorter than 24 hours. This means a significant amount of lactose remains, making it unsuitable for the SCD.
• Thickeners and Additives: Gums, starches, and gelatin are often used to thicken commercial yogurt, but these are all prohibited on the SCD.

Which Commercial Yogurt Brands are SCD Legal?

Finding a truly SCD-compliant commercial yogurt is extremely difficult and requires meticulous label reading. A brand may be SCD-legal in one country or region but not in another due to different formulations. However, a few options have been identified, though they should be verified with the most up-to-date information.

• Dannon Plain Whole Milk Yogurt (United States): Historically, this brand has been cited as a potential starter for homemade SCD yogurt. When used as a starter for a 24-hour fermentation, the ingredients align with SCD requirements. However, you must always double-check the label for recent changes in cultures or additives.
• Butterworks Farm Whole Milk Plain Yogurt (United States): This has also been mentioned as a possible option. As with any commercial product, reading the ingredients list for added sugars or illegal cultures is non-negotiable.
• Farmers Union Yogurt (Australia): Cited as a legal starter in Australia.
• Yoplait Greek Style Natural (New Zealand): This has been listed as a legal starter in New Zealand.

Making Your Own Homemade 24-Hour SCD Yogurt

For guaranteed SCD compliance, making your own yogurt is the most reliable option. The process involves fermenting whole milk for a full 24 hours with a specific, legal starter culture to ensure all lactose is consumed.

The Process:

1. Heat the milk: Gently heat a pot of whole, grass-fed milk until it reaches 180°F (82°C). This denatures the milk proteins, resulting in a thicker yogurt.
2. Cool the milk: Allow the milk to cool to a temperature between 97°F and 107°F (36°C-42°C). This is the ideal range for the starter cultures to thrive.
3. Add the starter: Whisk in a commercial SCD-legal yogurt or a freeze-dried SCD starter culture, ensuring it does not contain forbidden strains like Bifidus.
4. Incubate for 24 hours: Use a yogurt maker or Instant Pot with a yogurt function to maintain a consistent temperature for a full 24 hours.
5. Refrigerate: After fermentation, chill the yogurt for several hours before consuming to thicken it further.

Comparison Table: SCD Homemade vs. Commercial Yogurt

Feature	Homemade 24-Hour SCD Yogurt	Typical Commercial Plain Yogurt
Fermentation Time	24+ hours	Usually 4-8 hours
Lactose Content	Virtually none due to extended fermentation	Significant residual lactose remains
Bacterial Strains	User-controlled; no illegal Bifidus cultures	Often contains Bifidus and other illegal strains
Additives	None; only milk and starter culture	Contains thickeners, stabilizers, and sugars
Probiotic Density	Significantly higher, often reaching hundreds of billions per serving	Lower, with a different probiotic profile
Cost	More economical per serving	Often more expensive due to shorter shelf life and processing
Availability	Requires preparation at home	Easily accessible in most grocery stores

Conclusion: The Verdict on SCD Yogurt Brands

For those on the Specific Carbohydrate Diet, commercially prepared yogurt is almost always a non-starter. The risk of hidden additives, illegal cultures, and inadequate fermentation time is too high. While a few commercial brands have historically been used as legal starters for homemade SCD yogurt, relying on them for direct consumption is a gamble due to constantly changing formulations. The most consistent and safest approach for anyone following the SCD is to make their own yogurt at home using a reliable starter culture and a 24-hour fermentation process. This not only guarantees compliance but also provides a far more potent probiotic benefit for gut healing. Ultimately, investing in a yogurt maker is a prudent step for long-term SCD success.

Breaking the Vicious Cycle is an excellent resource for more information on the Specific Carbohydrate Diet and homemade yogurt techniques.

Frequently Asked Questions

Can I use any plain Greek yogurt on the SCD?

No, most plain Greek yogurts are not SCD legal. They typically have a shorter fermentation time, leaving behind lactose, and often contain illegal thickeners, gums, and sometimes even added sugars.

Why is a 24-hour fermentation necessary for SCD yogurt?

A 24-hour fermentation is necessary to give the starter cultures enough time to consume nearly all the lactose (milk sugar), which is prohibited on the SCD. This makes the final product more digestible for those with gut issues.

Why are *Bifidus* bacteria not allowed on the SCD?

Bifidus bacteria are typically not recommended for SCD yogurt because they can potentially cause bacterial overgrowth in sensitive guts. It's best to use a starter that only contains Lactobacillus bulgaricus and Streptococcus thermophilus.

What is a good starter culture for making homemade SCD yogurt?

Beyond using a tiny amount of an approved commercial yogurt like Dannon Plain Whole Milk, specific freeze-dried starters like GI Pro Start or Custom Probiotics Formula 1 are recommended and readily available online.

Can I make SCD yogurt with non-dairy milk?

Yes, you can make SCD yogurt with some non-dairy milks, such as coconut milk or nut milk. However, the process and resulting consistency will differ, and you must use an SCD-compliant starter culture.

Is it safe to make SCD yogurt at home?

Yes, making SCD yogurt at home is considered the safest and most reliable method to ensure full compliance with the diet's strict rules regarding fermentation and ingredients. It allows for complete control over the process.

Can I eat SCD yogurt right after the 24-hour fermentation?

While the fermentation is complete, it's recommended to let the yogurt chill in the refrigerator for several hours before eating. This process thickens the yogurt and improves its consistency.