Bone Broth 101

As one who has struggled with autoimmune symptoms over the last several years, I have only recently learned the importance of the relationship between autoimmune disease and gut health. The gut has been described as our body’s “second brain” and when you suffer from gut issues, such as celiac or Crohn’s disease, leaky gut is often a contributing factor.

What exactly is leaky gut? Well, it is still somewhat of a medical mystery, but in essence, the term leaky gut syndrome is used to describe intestinal permeability, which can happen when tight junctions in the gut that control what passes through the lining of the small intestine don’t function properly. This can lead to small substances, such as undigested food particles to leak into the bloodstream and cause problems in the body.

Although leaky gut seems to be an issue we are hearing about more and more often, fortunately, the best way to heal the gut is of course through good nutrition. This is where bone broth comes in. Bone broth is hardly a new remedy – it has been a traditional food staple for thousands of years – in fact Hippocrates is said to have recommended it for digestive issues. Unfortunately, with the introduction of processed, canned and instant soups, the art of broth making has been shelved, so to speak (pardon the pun)! The sad part is we have paid a price for this convenience, with processed foods having done more harm than good. The good news is we can start to heal ourselves – one way is by taking the time to prepare our own bone broth – it really is much easier than it sounds.

How exactly does bone broth help heal the gut? The answer is in the bones. When simmered over low heat for several hours in a pot on the stove or overnight in a crock pot, they form gelatin which helps to seal the gut lining by enhancing gastric acid secretion and restoring the lining in the stomach. You can use chicken, beef or even fish bones for your broth, but it is important to use organic chicken or grass-fed beef bones – otherwise you may be ingesting harmful hormones, antibiotics and inflammatory GMOs (due to the grain fed to the animals).

Bone Broth 101

Recipe

• Bones from 1 organic chicken or 1 medium bag of grass-fed beef bones (these are available in most natural health food stores)
• 3 to 4 carrots, roughly chopped
• 1 large onion, quartered
• 3 to 4 celery stalks, roughly chopped, with leaves included
• 2 tablespoons apple cider vinegar
• filtered water – enough to cover the bones and veggies
• 1 teaspoon sea salt
• 1 teaspoon turmeric (optional)

Place the bones and vegetables in a crock pot and add enough clean, filtered water to cover everything. Add the apple cider vinegar (helps to pull calcium and minerals from the bones), sea salt (for added flavor and minerals) and turmeric (great for anti-inflammatory benefits).

Let broth cook overnight on low heat for at least 8-10 hours, then remove bones (they can be saved in the freezer for one additional batch of broth). Take out the vegetables and strain  broth into a large bowl or pour into mason jars. Use broth as a base for soup, or enjoy this healing drink on its own.

Other benefits of drinking bone broth

• Collagen from the bones is great for your skin, hair & nails
• Contains glucosamine, which helps keep joints healthy & pain-free
• The glycine found in bone broth promotes better sleep and memory function
• High concentration of minerals in bone broth helps with immune support
• Contains calcium,  phosphorus, magnesium, which are essential building blocks for your bones

Enjoy!