BONE BROTH FOR GUT HEALTH
Bone Broth & Gut Health
Have you heard of bone broth for gut health? If you are like me and you’ve been sipping on bone broth like a martini for the last 5 years, you’ve probably noticed the mark-up on the products – because the spotlight has been shining on gut health.
Shine on bone broth, shine on.
Honestly, it’s for a good reason, your gut health impacts your overall health and wellness. Bone broth is just one way you can leave a positive impact on your digestive system...
While drinking bone broth is great, there are also other things you can incorporate daily that can improve your gut health.
Wait. What is Gut Health?
Most of us are quick to point a finger at our gut when we feel bloated or suffer from constipation or diarrhea. But, you may be shocked if you pulled back the curtain and revealed what “gut health” truly is and how it impacts your overall health and wellness.
For starters, there’s something called gut-associated lymphoid tissue – it accounts for nearly 70% of your immune system(1). Now you might recognize why I push this during cold seasons even more.
That’s not where gut health stops though, it also has the ability to impact your weight, energy levels, digestion, mood, absorption of nutrients, and more!
It’s why I’m a huge advocate of in-depth lab testing like the GI MAP.
Why Does My Gut Health Matter?
Your gut is literally one of the largest organs in your body! Your gut goes to battle for your health every single day, making sure your body is functioning properly(2).
But, with all the stress, processed foods, and toxins floating around, even in your drinking water. It can be hard for the “protective layers” of your gut to stand strong and defend.
So, what happens when the body gets inflamed by all these factors? Your gut can become compromised..and the bad guys quickly start sneaking in.
This is when you start developing things like acne, stomach issues, food sensitivities, weight gain, weight loss, moodiness, depression, fatigue.
That’s why it’s important to make sure you optimize your digestion and then do the work to maintain a healthy gut.
How Does Bone Broth Help?
Bone broth is a great source of nutrition, one big component is its natural source of collagen. In a study with women, 93% of those that incorporated collagen daily for 8 weeks improved their digestive symptoms, including bloating.
Your natural collagen production actually starts to slow between the ages of 18-29 years old. Once you turn 30, you can expect around a 1% decrease every single year(3.Cheers to that, right?!
So, it may be time to grab some bone broth, for the sake of your gut health, hair, skin, and nails.
Speaking of that, there are various types of collagen and they each have their own benefits.
Bone broth also naturally contains glutamine. Glutamine is an amino acid that prevents inflammation of the lining of your gut.
Inflammation is the body's first line of defense, and if your gut is in a constant state of inflammation - it will be impossible to actually make progress with healing it.
Inflammation of the gut lining can be constantly triggered by eating foods we are sensitive to and a ton of other factors - but that's a topic for another day.
How Can I Make Bone Broth?
If you follow me, you probably know that I absolutely love certain products but I take pride in making things on my own.
Some days, I’d rather just grab some that are already pre-made! For example, this week my daughter was sick and my energy was spent there.
If you find yourself busy and don’t want to spend time in the kitchen, I’d highly recommend Epic Bone Broth. I love this brand because they’re products are all organic and ethically sourced and are dedicated to creating their products with real food from grass-fed and pasture-centered animals.
Keep in mind, however, that depending on where you are in your gut health journey…bone broth simply does not work for every single person. If you are histamine intolerant, bone broth can make you feel worse since it is a high histamine food. Additionally, if you are dealing with something like SIBO and are sensitive to garlic and onions, it can be a little bit harder to find a broth that does not contain those ingredients.
My favorite broth that excludes garlic and onion is my homemade one below! You can of course add garlic and onions to the recipe if you can tolerate them!
Here’s my favorite, simple, homemade bone broth recipe!
Prep Time: 5 Minutes
Cook time: 6 Hours
Servings: 6
Ingredients:
2-3 pounds of chicken bones (You can easily buy chicken bones from your local butcher or even use the bones off a rotisserie chicken to save time & effort)
1 large carrot
1 bunch of fresh thyme
1 bunch of fresh parsley
1 whole head of garlic (optional)
1 medium onion quartered (optional)
6 quarts of filtered water
Directions:
If using a slow cooker, put all of the ingredients into the pot, fill with water, cover, and set on high for 6 hours.
If using a large pot (8 quarts) on the stove, put all of the ingredients into the pot, fill with about 6 quarts of water, and bring to a boil. Then, turn down the heat to medium-low so that you have a slow simmer. Cover and let it simmer for 6 hours.
When your broth is all done, remove from the heat, remove the bones, carrot, and herbs, uncover and let cool until you can begin transferring to a storage container (I use large, glass mason jars). Strain the broth into the containers and enjoy it within one week!
