Traditional Bulgarian Yogurt: The Gut-Friendly Fertility Food You Need
This homemade probiotic powerhouse might be your new favorite fertility food—and it couldn't be simpler to make!
Forget those store-bought yogurts loaded with thickeners, gums, and hidden sugars. This traditional Bulgarian yogurt recipe has been our household staple for supporting gut health and providing important nutrients.
The fermentation process creates a food rich in beneficial bacteria including Lactobacillus bulgaricus and Streptococcus thermophilus, which contribute to gut health. Fermented dairy products like yogurt have been associated with various health benefits, including improved digestion and nutrient absorption.
Ingredients
1.5 liters of organic sheep or cow's milk (preferably A2, grass-fed)
2 tablespoons plain yogurt with live cultures
The Simple Method
Heat the milk gently until just before boiling (about 180°F/82°C), stirring occasionally to prevent burning.
Cool the milk to about 110°F/43°C—test by dipping your pinky finger in; it should feel warm but not hot.
Skim off the surface cream (optional) and save it to divide among your jars later.
In a small bowl, mix the yogurt starter with 1 cup of the warm milk until smooth, then stir this mixture back into the remaining milk.
Pour into clean glass jars and seal with lids.
Wrap jars in a thick towel or place in an insulated container to maintain warmth, and let sit undisturbed for 6–8 hours (overnight works perfectly).
In the morning, transfer jars to the refrigerator where the yogurt will continue to firm up as it chills.
Sheep's Milk vs. Cow's Milk: Which Is Better for Fertility?
Both make excellent yogurt, but here's what to consider when choosing:
🐑 Sheep's Milk Benefits
More nutrient-dense: Higher in protein, calcium, zinc, B vitamins, and fertility-supporting fats
Easier to digest: Smaller fat globules and different casein profile make it gentler on sensitive systems
Naturally creamier: Makes luxuriously thick yogurt without needing additives
Different fat composition: Contains more medium and short-chain fatty acids
🐄 Cow's Milk Benefits
More accessible and budget-friendly
Familiar, mild flavor profile
Good source of vitamin B12, riboflavin, and phosphorus
Contains iodine which supports thyroid function
The most important factor? Choose organic and grass-fed whenever possible to avoid hormone disruptors and maximize nutrient content and minimize exposure to pesticides and antibiotics.
Nutritional Benefits of Yogurt
Research has shown that regular yogurt consumption may provide several health benefits:
Contains easily digestible proteins and bioavailable calcium[7]
Provides probiotics that support gut microbiome diversity[8]
May help with lactose digestion even in those with lactose intolerance[9]
Contains conjugated linoleic acid (CLA) when made from grass-fed milk, which has anti-inflammatory properties[10]
Save a few spoonfuls from each batch to use as starter for your next one—the culture gets stronger with each generation.
Your homemade yogurt will keep in the refrigerator for about a week. Enjoy it plain, with fresh berries, or use as a base for savory dips and sauces.
Ready to transform your fertility journey through simple, nourishing foods?
References
Marco ML, Heeney D, Binda S, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94–102. doi:10.1016/j.copbio.2016.11.010
Balthazar CF, Pimentel TC, Ferrão LL, et al. Sheep Milk: Physicochemical Characteristics and Relevance for Functional Food Development. Compr Rev Food Sci Food Saf. 2017;16(2):247–262. doi:10.1111/1541-4337.12250
Savaiano DA. Lactose digestion from yogurt: mechanism and relevance. Am J Clin Nutr. 2014;99(5 Suppl):1251S–5S. doi:10.3945/ajcn.113.073023
Yang B, Chen H, Stanton C, et al. Review of the roles of conjugated linoleic acid in health and disease. J Funct Foods. 2015;15:314–325. doi:10.1016/j.jff.2015.03.050
