Whey is a very gentle probiotic food, making it an easy starting point for those with deep damage in the microbiome. On GAPS, homemade whey is one of the earlier ways to introduce dairy when building a dairy intolerance. 

To make whey, first make GAPS approved yogurt, sour cream or kefir. While fermenting any of these options, turning the heat up a bit, to 115 or 120 will create more whey, less yogurt, or the like. 

GAPS dairy is fermented for 24 to 27 hours, so that the lactose is digested and the casein is converted to paracasein. After fermenting, take a medium sized bowl and lay cheese cloth folded over multiple times on top. an old cotton t-shirt or cloth can also be used, such as shown. Pour the yogurt, or the like, over the cloth, into the bowl, and tie up the cloth with a tie or rubber band and hang it from a cabinet nob. This one shown is tie up to a Kitchen Aide Mixer. The whey, which is a clear, protein liquid, will drip into the bowl. 


If there is a hole in the cloth more of the yogurt, or whatever you use, will also drip through, as shown in the above picture. 

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If rebuilding a dairy intolerance, it is important to start with clear whey. Some can begin with a teaspoon, some have to start with a drop. Others have to start with one drop in a teaspoon of water, stirring it up and taking one drop of that. Others still have to put the one drop in a tablespoon of water, or a quarter cup of water or a while glass of water – wherever you start, you start. Only your body can tell you where to start. 

Whey is smooth, delicious and satisfying. It lasts in the refrigerator for a very long time, length is depending on the time of fermentation and specific milk. It usually lasts in the refrigerator safely for a few weeks. Bad whey usually has a pink film on top or tastes really off in a bad way. Whey can be consumed by drinking it straight, using to speed up lacto fermentation of vegetables or used in smoothies. 

*Nourishing Plot is written by Becky Plotner, ND, traditional naturopath, CGP, D.PSc. who sees clients in Rossville, Georgia. She works as a Certified GAPS Practitioner who sees clients in her office, Skype and phone. She has been published in Wise Traditions, spoken at two Weston A. Price Conferences, Certified GAPS Practitioner Trainings, has been on many radio shows, television shows and writes for Nourishing Plot. Since her son was delivered from the effects of autism (Asperger’s syndrome), ADHD, bipolar disorder/manic depression, hypoglycemia and dyslexia, through food, she continued her education specializing in Leaky Gut and parasitology through Duke University, finishing with distinction. She is a Chapter Leader for The Weston A. Price Foundation. [email protected]

“GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride. The right of Dr. Natasha Campbell-McBride to be identified as the author of this work has been asserted by her in accordance with the Copyright, Patent and Designs Act 1988



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