Kriben Govender

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Kriben Govender Food Scientist, Registered Nutritionist, Founder of Nourishme Organics and Host of the Gut Health Gurus Podcast

Managing Director of Nourishme Organics and Host of the Gut Health Gurus Podcast

19/10/2026

Homemade coconut yoghurt, dairy-free and done in 10 hours 🥥

Coconut milk on its own tends to stay thin. Our Vegan Yoghurt Premix is the trick that gives it a thick, spoonable texture.

You’ll need:

1.6 L organic coconut milk (4 × 400 mL cans)
4 tbsp organic raw cane sugar
1 sachet vegan coconut yoghurt starter
160 g Vegan Yoghurt Premix

Blend, pour, seal, add 300 mL water to the base, and choose Ferment mode for 10 hours on the Reuter-i Pro. Then chill for at least 6 hours, since it thickens as it cools.

🍬 The sugar feeds the culture during fermentation, so the yoghurt doesn’t end up sweet.
♻️ Save 4 tbsp to start your next batch, up to 6 times per sachet.
🧼 Start with clean equipment. If you see mould or pink spots, or it smells off, throw it out.

Save this for the weekend 👇

Recipe & Reuter-i Pro → on Nourishme Organics website link in bio

18/10/2026

Easy kefir at home: 1 litre of milk, 1 sachet and no fuss 🥛

Most yoghurt makers run at 40–44°C, which is too hot for kefir and gives you a sharp, yoghurt-like result. Kefir prefers a gentle 30°C, so we use the Tempeh preset on the Reuter-i Pro.

You’ll need:

1 L UHT full-cream milk
1 sachet Easy Kefir Starter
300 mL water for the water bath

Sprinkle in the starter, rest the lid on loosely and set 24 hours. Check from 18 hours. It’s ready when it’s thickened and smells clean and tangy. Stir, chill for 6 hours and enjoy.

♻️ Stir 2–3 tbsp into fresh milk to make your next batch, up to 6 times per sachet.
🧼 Use clean equipment. If you see mould or pink spots, or it smells off, throw it out.

Save this for your first batch 👇
Recipe & Reuter-i Pro → link in bio

18/10/2026

L. reuteri yoghurt at home, in 7 steps 🥛

Most yoghurt ferments for about 8 hours. L. reuteri yoghurt needs a slow 36-hour ferment at about 38°C, and the Reuter-i Pro has a dedicated Reuteri preset for it.

You’ll need:

1.5 L A2 UHT full-cream milk
1 g L. reuteri starter (or 1 capsule)
3 tsp inulin
300 mL water for the water bath

Choose the Reuteri setting, set 36 hours, and it starts on its own. Then chill for 6 hours to set, and save 2 tbsp to start your next batch.

💡 It can look set at 12 hours. Give it the full 36.
🧼 Start with a clean jar and utensils. If you see mould or pink spots, or it smells off, throw it out.

Save this for your next batch, and tag a friend who ferments 👇

Recipe & Reuter-i Pro → link in bio

18/10/2026

Stop buying yoghurt 🥛✨

Homemade probiotic yoghurt in the Reuter-i Pro. 3 ingredients, one button, done.

🥛 1.5 L A2 UHT milk
🧫 1 sachet probiotic yoghurt starter
🌾 3 tsp chicory root inulin
💧 300 mL water in the base

Yoghurt mode (~42°C) → 6–9 hrs → chill 6 hrs 🙌

⚠️ Don’t stir it while it’s warm! That’s the secret to a thick set.

Save this for your next batch 📌 Reuter-i Pro via link in bio

18/10/2026

Turn 2 little probiotic drinks into a whole litre of cultured milk 🥛✨

This is my Shirota-style cultured milk, made start to finish in the Reuter-i Pro. No guesswork: select Ferment mode, set 24 hours, walk away.

You’ll need:
🥛 1 L full-cream UHT milk
🧴 2 × 65 mL L. paracasei Shirota drinks
🌾 2 tbsp inulin
🥄 2 tbsp skim milk powder (optional)

✅ Check it’s ready at pH 4.5 or below
❄️ Chill 6 hours, then enjoy
🔁 Save 3 tbsp to start your next batch

💾 Save this for your next ferment, and tag someone who’d love to try it!

👉 Reuter-i Pro: link in bio | nourishmeorganics.com.au

17/10/2026

Turn 2 little probiotic drinks into a whole litre of cultured milk 🥛✨

This is my Shirota-style cultured milk, made start to finish in the Reuter-i Pro. No guesswork: select Ferment mode, set 24 hours, walk away.

You’ll need:
🥛 1 L full-cream UHT milk
🧴 2 × 65 mL L. paracasei Shirota drinks (YK)
🌾 2 tbsp inulin
🥄 2 tbsp skim milk powder (optional)

✅ Check it’s ready at pH 4.5 or below
❄️ Chill 6 hours, then enjoy
🔁 Save 3 tbsp to start your next batch

💾 Save this for your next ferment, and tag someone who’d love to try it!

👉 Reuter-i Pro: link in bio | nourishmeorganics.com.au

Antibiotics + sugar: a tougher combination for your gut than you might think 🍬💊A new study in Nature tracked 9,419 meals...
17/10/2026

Antibiotics + sugar: a tougher combination for your gut than you might think 🍬💊

A new study in Nature tracked 9,419 meals eaten by 173 people in hospital for stem cell transplants, and compared them with more than 1,000 stool samples.

Here's what stood out 👇

1️⃣ Sugar on its own didn't shift gut diversity much. Sugar eaten during broad-spectrum antibiotics did, with about a 24% further drop in diversity per extra 100 g of sweets.

2️⃣ The combination favoured overgrowth of Enterococcus faecium, an opportunistic bug linked to hard-to-treat infections.

3️⃣ The biggest culprits were added sugars and sugary drinks, including sports drinks and nutritional shakes.

4️⃣ In mice, sucrose during antibiotics made the Enterococcus bloom up to 33× bigger and helped it last longer. Without antibiotics, sugar had no effect.

💡 Antibiotics clear space in your gut, and simple sugars seem to hand that space to the wrong microbes.

✅ My takeaway as a food scientist: while you're on a course of antibiotics, go easy on lollies, soft drinks and sports drinks, and lean on fibre-rich whole foods.

⚠️ This study was done in a very specific group of blood cancer patients, and the human data are observational. Trials are still needed. If you're under medical care or on a prescribed nutrition plan, check with your team before changing anything.

📌 Save this for the next time you're prescribed antibiotics, and send it to someone who's on a course right now.

Has anyone ever told you what to eat while taking antibiotics? Let me know below 👇

🔗 Study link in bio

Fibre doesn’t work alone 🌾🦠We often talk about fibre as if it acts the same way in every gut. New research suggests the ...
17/10/2026

Fibre doesn’t work alone 🌾🦠

We often talk about fibre as if it acts the same way in every gut. New research suggests the bacteria already living in your gut help decide what that fibre actually does.

A team at Germany’s Helmholtz Centre for Infection Research, working with EMBL and the universities of Trento and Tübingen, published the study in Nature Microbiology this month. Here’s what they found:

🔬 They built a model gut community of 21 human gut bacteria and tested 94 dietary components, mostly complex carbohydrates and vitamins.

🌱 More than half of those components helped Segatella copri grow. This microbe is common in people from non-industrialised regions, whose diets tend to be rich in plant foods.

🔄 The twist came with arabinan, a fibre found in plant cell walls. It only gave S. copri the edge when E. coli was also present. Without it, S. copri lost out to its competitors even with the fibre available.

🧩 Even E. coli strains that couldn’t eat the arabinan sugars still helped. The researchers think the sugars may work as signals between microbes rather than food. The exact mechanism is still unknown.

📊 Data from about 1,000 healthy adults pointed the same way. In non-industrialised populations, a wider variety of Enterobacteriaceae (the family E. coli belongs to) was linked with more S. copri.

Why this matters

Fibre starts a conversation in the gut rather than issuing a single command. The same food can have different effects depending on who is already in the gut, and that may be part of why people respond differently to identical diets.

It’s also a reminder that a “bad” or “good” label rarely tells the whole story. Most E. coli strains are normal gut residents, and here one of them shaped how a whole community responded to fibre.

The practical takeaway hasn’t changed: eat a wide variety of plant foods, and don’t judge your gut by how you respond to any single one. Personalised microbiome nutrition is promising, but the researchers say it still needs more work.

👇 How many different plants did you eat this week? Tell us in the comments.

Keto made small-intestinal tumours worse in mice, and ketones weren’t to blame 🧬A new Nature study from MIT (July 2026) ...
17/10/2026

Keto made small-intestinal tumours worse in mice, and ketones weren’t to blame 🧬

A new Nature study from MIT (July 2026) fed mice prone to inherited polyps (an FAP model) an 80% lard ketogenic diet.

What happened:
🔹 They developed a heavier tumour burden in the small intestine and died sooner.
🔹 Blocking ketones, boosting them, or stopping cells from using them changed nothing.
🔹 The real driver was the fat itself. Cells lining the small intestine burned it through fatty acid oxidation, and that pushed stem cells to multiply.
🔹 Blocking that fat-burning step (the enzyme CPT1A) reduced the tumours.
🔹 Plot twist: in the colon, ketones actually reduced tumours.

My take as a food scientist 👇
This study only tested lard-based diets, so we don’t yet know whether a whole-food, fibre-rich low-carb diet behaves the same way. Also, these are mice, not people.

If you have a family history of polyps or bowel cancer, talk to your gastroenterologist before going very high-fat.

💬 Has keto helped or hurt your gut? Comment below.

📖 Shay, Chi et al., Nature 656, 474–483 (2026)

17/10/2026

Corporate espionage meets ancient secrets! Moscow physicians craved a miraculous sour milk, but mountain tribes refused to sell. Enter the Blandov brothers and Prince Barcharov's prized kefir grains.

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