1/2 Cup per Day to Fix Insulin Resistance & Shrink Belly Fat | Dr. William Davis

by EzekielDiet.com
Posted on Dec 11, 2025

Dr. William Davis, the author of Wheat Belly and a strong advocate for gut health, often emphasizes the importance of a healthy microbiome for overall health. He suggests that probiotics can play a crucial role in supporting gut health, but he also believes that the types of probiotics matter, as not all probiotics are the same.

One of Dr. Davis’ main probiotic recommendations is to focus on Lactobacillus and Bifidobacterium strains, as well as fermented foods, which are naturally rich in beneficial bacteria.

The title of this post refers to Dr. William Davis’ recommendations on a SIBO-friendly “yogurt” recipe, potentially focusing on gut health and microbiome balance. Dr. Davis is a well-known cardiologist and author, particularly around topics like gut health, insulin resistance, and the role of the microbiome in diseases like SIBO (Small Intestinal Bacterial Overgrowth).

The 45:55 ratio you’re mentioning likely refers to a balance of human and plant-derived microbes. The idea behind this is to create a fermented food that fosters beneficial bacteria from both plant-based sources (which can help ferment the dairy or other base ingredients) and microbes that are more aligned with the human microbiome. This concept is often applied in recipes for improving gut health and addressing conditions like SIBO and insulin resistance.

Here’s how such a yogurt recipe might work based on the information you’re referring to:

Basic Recipe: SIBO-Friendly Yogurt

Ingredients:

Full-fat, unsweetened yogurt (or a dairy alternative like coconut milk, if preferred)

This would be the base of your yogurt. If you’re using dairy, make sure it’s unsweetened and preferably organic to avoid added sugars or preservatives.

Probiotic starter culture

A quality probiotic supplement or starter culture is essential. The microbes in the culture are the ones that will ferment the yogurt and help populate the gut with healthy bacteria. This could be a mix of plant-based and human-compatible probiotics.

Fermentation time

The yogurt is typically fermented for around 12-24 hours to encourage the right microbes to grow and create a good balance of bacteria. The longer it ferments, the less lactose is left in the yogurt, which is important for those with SIBO or issues digesting lactose.

Optional: Prebiotic fiber

Adding ingredients like inulin, chicory root, or other prebiotic fibers can help promote the growth of beneficial bacteria. These fibers serve as food for probiotics.

Sweetener (optional)

Dr. Davis’ guidelines often encourage avoiding added sugars. If you need some sweetness, consider using stevia or monk fruit.

Instructions:

Prepare the base: If using dairy, heat the milk to just below boiling (around 180°F/82°C) to pasteurize it. This step ensures that there are no other bacteria that could interfere with the yogurt culture. If using a plant-based milk (like coconut or almond), heat it to the same temperature.

Cool and add probiotics: Allow the milk to cool to around 110°F (43°C). Then, add your probiotic starter or capsule contents, whisking gently to combine.

Ferment: Transfer the mixture to a clean, covered container (like a glass jar or a yogurt maker). Leave it at a warm temperature (ideally 110°F, or you can use the oven with a light on or a yogurt machine). Allow it to ferment for 12-24 hours. The longer you ferment, the tangier it will be and the fewer sugars (lactose) will remain in the yogurt.

Refrigerate: After the fermentation period, store the yogurt in the fridge to stop the fermentation process. Let it cool for a few hours before consuming.

Dosage:

Dr. Davis recommends consuming about 1/2 cup of this yogurt per day to help improve gut health, balance the microbiome, and potentially aid with insulin resistance and belly fat reduction. The probiotics in the yogurt are thought to support gut flora, which in turn may help regulate insulin and manage SIBO symptoms.

The 45:55 Microbial Balance (Human vs. Plant Microbes):

Human-derived microbes: These are probiotics that are naturally found in human gut microbiota, which can directly benefit gut health and insulin sensitivity.

Plant-based microbes: Fermenting plant-based ingredients like coconut or almond milk may introduce additional beneficial bacteria that are derived from plant sources, further boosting gut health.

Dr. Davis might emphasize this 45:55 balance to optimize gut health, as the combination of both human and plant microbes may have synergistic effects on improving digestion, reducing inflammation, and regulating blood sugar.

Dr. William Davis-Inspired Probiotic-Rich Sauerkraut Recipe

Here’s a simple probiotic-rich recipe inspired by Dr. William Davis’ approach to gut health. It combines these principles with a focus on gut-friendly ingredients:

Ingredients:

1 medium head of cabbage (green or red, preferably organic)

1 tablespoon of sea salt (no iodine)

1-2 teaspoons of caraway seeds (optional, for flavor)

Filtered water (if needed, to ensure the cabbage is submerged)

Probiotic powder or capsule (optional, but can enhance probiotic content—Davis recommends strains like Lactobacillus and Bifidobacterium)

Instructions:

Prepare the Cabbage:

Remove the outer leaves of the cabbage and set aside.

Slice the cabbage into thin strips or shred it finely. The finer the cabbage, the more easily it will ferment.

Massage with Salt:

In a large mixing bowl, sprinkle the cabbage with the sea salt.

Massage the salt into the cabbage for about 5-10 minutes until the cabbage releases its natural juices.

Add Flavor (Optional):

If you’re using caraway seeds or other spices, stir them into the cabbage mixture at this stage.

Ferment the Cabbage:

Pack the cabbage tightly into a glass jar, pressing it down to ensure it’s submerged in its own brine. Leave a little space at the top to allow room for the cabbage to expand as it ferments.

If the cabbage isn’t fully submerged in its juice, you can add a little filtered water to cover it. It’s crucial that the cabbage stays fully submerged to avoid exposure to air.

Add Probiotics (Optional):

Open the probiotic capsule or use probiotic powder and sprinkle it over the cabbage mixture. This can help boost the variety of probiotic strains in the ferment. This step is optional, as the natural fermentation process will likely add enough beneficial bacteria.

Cover and Store:

Cover the jar with a clean cloth or lid (but don’t tighten it completely) to allow gases to escape.

Leave the jar in a warm, dark place (ideally between 65-75°F / 18-24°C) for 3-7 days, depending on the temperature and your preference for fermentation strength. Taste it periodically to see when it reaches your desired tanginess.

Refrigerate:

Once the sauerkraut has reached your preferred level of fermentation, seal the jar with a tight lid and move it to the fridge. It will continue to ferment slowly but should last for several weeks to months.

Serving:

Enjoy 1-2 tablespoons of sauerkraut daily as part of a healthy gut-supporting routine. You can also try adding it to salads, sandwiches, or as a side dish.

Probiotic Supplements:

In addition to fermented foods like sauerkraut, Dr. William Davis recommends specific probiotic supplements to further support gut health. Some of the strains he focuses on are:

Lactobacillus rhamnosus

Lactobacillus acidophilus

Bifidobacterium bifidum

Bifidobacterium longum

These strains are thought to help restore balance to the microbiome, especially after disruptions like antibiotic use, poor diet, or stress.

Additional Tips from Dr. William Davis:

Prebiotic Foods: In addition to probiotics, Davis also stresses the importance of prebiotic foods, like garlic, onions, leeks, and asparagus, to feed the beneficial bacteria in your gut.

Fiber-Rich Foods: Fiber-rich, plant-based foods also promote the growth of beneficial gut bacteria.

Avoid Wheat & Processed Foods: Davis often highlights the importance of eliminating gluten-containing grains (such as wheat) and processed foods to allow the gut microbiome to flourish.

What steps can you take to reverse insulin resistance back to an ideal level?

Eliminate foods that raise blood sugar and insulin–If insulin resistance is provoked by repetitive rises in blood sugar and insulin, stop eating foods that raise blood sugar and insulin: wheat, grains, sugars.

Correct vitamin D deficiency–Getting your 25-OH vitamin D blood level to the ideal range (that I define as 60-70 ng/dl), typically achieved with a dose of 5000-6000 units per day in gelcap form. Among the benefits: improved intestinal barrier function that reduces entry of bacterial breakdown products into the intestinal wall and bloodstream.

Supplement omega-3 fatty acids–EPA and DHA activate the enzyme, intestinal alkaline phosphatase, that disables the lipopolysaccharide, LPS, of unhealthy bacterial species in the gut, thereby reducing endotoxemia that contributes to insulin resistance. They also reduce postprandial (after-meal) lipoproteins (chylomicrons and VLDL particles), thereby further reducing insulin resistance.

Supplement magnesium–Because the water you drink has been filtered and because modern produce has less magnesium than in previous decades, we all begin with magnesium deficiency that amplifies insulin resistance. Reverse this by obtaining the magnesium you were supposed to obtain with magnesium supplementation.

Supplement iodine–and optimize thyroid status, as any degree of hypothyroidism worsens insulin resistance. Hypothyroidism is also present at levels consistent with a silent epidemic–very common.

Reverse dysbiosis–Disrupted bowel flora species, especially if unhealthy bacteria and fungi have ascended up the ileum, jejunum, duodenum, and stomach–small intestinal bacterial overgrowth, SIBO, and small intestinal fungal overgrowth, SIFO–not only can inflame the intestinal wall, but also “export” inflammation by releasing their byproducts into the bloodstream, the process of endotoxemia that worsens insulin resistance. (See my several Wheat Belly Blog posts on these issues, including putting the hydrogen gas-detecting AIRE device to work to identify SIBO.)

Engaging in all the above strategies that you will recognize as components of the Wheat Belly lifestyle, and insulin resistance reverses. You also lose weight that further reduces insulin resistance and all the phenomena associated with insulin resistance–fatty liver, high triglycerides, low HDL, high blood pressure, high C-reactive protein, etc.

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