Packed with vitamins and minerals, bone broth is great for your gut health. Not only will it support your gut health, but it can also improve your skin, joint health, and immune system. And the best part? This best bone broth for gut health recipe is easy to make and can be customized to your liking. Whether you prefer chicken, beef, or even fish, simply add your favorite herbs and spices for a delicious and satisfying meal.
Bone Broth for Gut Health Benefits
Bone broth has been a staple in many cultures for centuries, and for good reason. It is made by simmering bones in water for an extended period of time, resulting in a nutrient-rich liquid that is easy to digest and absorb. The benefits of bone broth for gut health are numerous, and include:
1. Improved Digestion
Bone broth contains gelatin, which helps to soothe and heal the lining of the digestive tract. It also contains amino acids such as glutamine, which can help to reduce inflammation and improve gut barrier function.
2. Increased Nutrient Absorption
The nutrients in bone broth are highly bioavailable, meaning they are easily absorbed and utilized by the body. This can help to improve nutrient absorption and overall nutrient status.
3. Reduced Inflammation
Inflammation in the gut can lead to a host of health issues, including leaky gut syndrome and autoimmune disorders. Bone broth contains anti-inflammatory compounds such as collagen and glycine, which can help to reduce inflammation and promote healing.
4. Improved Immune Function
The gut is home to a large portion of our immune system, and a healthy gut is essential for overall immune function. Bone broth contains nutrients such as zinc and vitamin C, which can help to boost immune function and support a healthy gut.
Nutritious Bone Broth For Gut Health Recipe
Now that you know the benefits of bone broth for gut health, it’s time to try out this nutritious bone broth recipe. This recipe can be customized to your liking, so feel free to add your favorite herbs and spices for added flavor.
· 2-3 pounds of chicken, beef, or fish bones
· 2 tablespoons of apple cider vinegar
· 1 onion, chopped
· 2 carrots, chopped
· 2 celery stalks, chopped
· 2 cloves of garlic, minced
· 1 tablespoon of sea salt
· Water, enough to cover the bones
Preparation and Cooking Instructions:
- Preheat the oven to 400°F. Place the bones on a baking sheet and roast in the oven for 30-45 minutes, or until browned.
- Transfer the bones to a large pot and add enough water to cover the bones. Add the apple cider vinegar and let sit for 30 minutes to an hour. The vinegar helps to extract the nutrients from the bones.
- Add the chopped vegetables, garlic, and sea salt to the pot. Bring the mixture to a boil, then reduce the heat to a simmer.
- Simmer the broth for 24-48 hours, skimming off any foam or impurities that rise to the surface. The longer you simmer the broth, the more nutrients will be extracted.
- Strain the broth through a fine-mesh strainer or cheesecloth and discard the solids. Let the broth cool, then transfer to jars or containers and store in the refrigerator or freezer.
How to Incorporate Bone Broth For Gut Health into Your Meals
Now that you have a batch of nutritious bone broth, it’s time to start incorporating it into your meals. Here are a few ideas to get you started:
- Drink it straight up as a warming and soothing beverage.
- Use it as a base for soups, stews, and sauces.
- Add it to your morning smoothie for an extra boost of nutrients.
- Use it to cook grains such as rice or quinoa for added flavor and nutrition.
- Use it as a base for cooking vegetables or meats.
Additional Gut-Healthy Ingredients to Add to Your Bone Broth
While bone broth on its own is incredibly nutritious, there are a few additional ingredients you can add to boost its gut-healing properties. Here are a few ideas:
- Ginger: Ginger is a natural anti-inflammatory and can help to soothe the digestive tract.
- Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound that can help to reduce inflammation in the gut.
- Garlic: Garlic contains prebiotics, which help to feed the beneficial bacteria in the gut.
- Greens: Adding leafy greens such as kale or spinach to your bone broth can provide additional vitamins and minerals.
Common Myths About Bone Broth and Gut Health
While bone broth has many benefits for gut health, there are also a few common myths surrounding its use. Here are a few of the most common myths:
Myth #1: Bone Broth Can Cure Leaky Gut Syndrome
While bone broth can certainly help to improve gut health, it is not a magic cure-all for leaky gut syndrome. Healing a leaky gut requires a multifaceted approach that includes diet, lifestyle changes, and possibly medication or supplements.
Myth #2: Bone Broth is a Complete Protein
While bone broth does contain some protein, it is not a complete protein source. It is lacking in certain amino acids such as tryptophan and cysteine, which are essential for overall health.
Myth #3: Bone Broth is High in Sodium
While bone broth does contain some sodium, you can control the amount of sodium in your bone broth by adding less salt or using low-sodium ingredients.
Frequently Asked Questions
Bone broth vs chicken broth?
Bone broth is different from chicken broth. Bone broth has more protein, collagen, electrolytes, vitamins and minerals than chicken broth.
How much bone broth should I drink daily?
Most people recommend around 1 cup of bone broth per day to get the full health benefits.
References and Sources for Further Reading
- Redmond, K. (2019). Bone Broth Benefits: Everything You Need to Know. Healthline. Retrieved from https://www.healthline.com/nutrition/bone-broth
- Greenfield, B. (2020). The Ultimate Guide to Bone Broth Benefits. Ben Greenfield Fitness. Retrieved from https://bengreenfieldfitness.com/article/nutrition-articles/bone-broth-benefits/
- Harvard Health Publishing. (2018). The Gut-Brain Connection. Harvard Health. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection-a-summary