Gina is a natural health coach who helps others create a life that is balanced, healthy, and fun.
What is bone broth?
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days.
Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones. At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger.
This simmering causes the bones and ligaments to release healing compounds like:
- collagen - protects joints, helps to form connective tissue
- proline - supports good skin health, especially when paired with Vitamin C, helps to repair leaky gut, fights inflammation
- glycine - supports the bodies detoxification process, secretion of gastric acids, and supports digestion, fights inflammation
- glutamine - help support immune function, protects gut lining, improves metobolism and muscle building
- gelatin which may support skin health and digestive health
- chondroitin sulfate
- arginine help seal openings in the gut lining and support gut integrity, fights inflammation
- glutathione - aids metabolism
Have you ever had bone broth? Do you think you might give it a try?
Bone broth gelled
The Healing Influence of gelatin
Gelatin (the breakdown of collagen) was one of the first functional foods used as a medical treatment in ancient China. Dr. Francis Pottenger and other world-class researches have found gelatin and collagen to have the listed benefits:
- helps people with food allergies and sensitivities.
- protects and soothes the lining of the digestive tract and can aid in healing IBS, Crohn’s, ulcerative colitis and acid reflux symptoms
- promotes probiotic balance and growth
- helps to reduce the appearance of wrinkles
- helps to banish cellulite
- may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
- provides bone-building minerals in easy to absorb ways, preventing bone loss and reducing join pain.
Bones, marrow, skin, tendons, ligaments, and the cartilage that sometimes accompanies a bone are all made of a protein molecule called collagen. Collagen contains two very special amino acids: proline and glycine.
Leaky gut syndrome
What is leaky gut?
The father of modern medicine Hippocrates said “All disease begins in the Gut” and research is now proven he was absolutely right.
"Leaky gut syndrome" is said to have symptoms such as:
- food sensitivities
- aches and pains
- autoimmune illnesses such as lupus, celiac disease or RA for example
- digestive problems
- thyroid problems
- nutritional deficiencies
- inflammatory skin conditions
- mood issues
- diagnosis of fibromyalgia
- candida overgrowth
Leaky gut syndrome has been gaining a lot of attention, and seemingly has reached epidemic proportions recently due to the prevalence of
- Poor diet
- Chronic stress
- Toxin overload
- Bacterial imbalance
One item that I have been using for years is called triphala. It is an Ayurvedic blend of 3 herbs that work synergistically to help with digestion, boosts liver
Heal the gut to heal the body.
The gut is the gateway to health. If your gut is healthy, chances are that you're in good health.
However, if you have any of the issues that were discussed above, there is good news.
You can heal your leaky gut.
There are several steps to follow to heal your gut and to ensure that it doesn't return.
STEP 1. Remove foods and factors that damage the gut. These include:
- Aspartame and other artificial sweeteners
- Canned foods
- GMO foods
- High fructose corn syrup
- Store-bought alternative milks
- Processed foods
- Water in plastic bottles
I know. You're probably saying, "Shoot me now." I know it's not going to be easy, but you can start slowly with a few of these. The goal is to get rid of things that negatively affect the environment of the GI tract, such as inflammatory and toxic foods, and intestinal infections.
STEP 2. Replace with healing foods
Add back the essential ingredients for proper digestion and absorption, such as digestive enzymes, hydrochloric acid and bile acids. Digestive enzymes aren’t just beneficial, they’re essential! They break down food into amino acids, fatty acids, cholesterol (yes, it’s important to have cholesterol), simple sugars and nucleic acids, which help make DNA.
Digestive enzyme products are derived from three sources:
- Fruit-sourced - usually pineapple or papaya-based.
- Animal-sourced - including pancreatin sourced from ox or hog.
- Plant-sourced - from probiotics, yeast and fungi.
One item that I have been using for years is called triphala. It is an Ayurvedic blend of 3 herbs that work synergistically to help with digestion, boosts liver function, promotes a healthy heart, lower fat, aid In weight loss, is great for healthy skin and great for irritable bowel syndrome ad other digestive issues.
There are quite few other herbs that are beneficial to a healthy gut, but I will deal with those in another hub.
STEP 3. Reinoculate and re-balance with probiotics
It’s critical to restore beneficial bacteria to reestablish a healthy balance of good bacteria. We can do this by:
- eating more plant and dietary fiber
- limiting antibiotics
- eating dirt and getting dirty
- taking probiotics
- eating fermented foods
- consuming less red meat
STEP 4. Repair with specific supplements
Bone broth is excellent for "healing and sealing" your gut, to use Dr. Natasha Campbell-McBride term. Dr. Campbell's GAPS Nutritional Protocol, described in her book, Gut and Psychology Syndrome (GAPS), centers around the concept of "healing and sealing" your gut through your diet.
Broth or "stock" plays an important role as it's easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease.
Other supplements that can be used include licorice root, an adaptogenic herb that helps to support the body’s natural processes for maintaining the mucos lining of the stomach and duodenum.
Others are HCl and quercitin, glucosamine, collagen, and glutamine. Many of these are already found in bone broth.
If you have been diagnosed with an autoimmune disease, or suspect that leaky gut may be contributing to symptoms you may be experiencing, please get and read th
Heal your gut
Choose the right bones for your broth.
Chicken Bone Broth Recipe
Total Time: 48 hoursServes: Varies
- 4 pounds chicken necks/feet/wings
- 3 carrots, chopped
- 3 celery stalks, chopped
- 2 medium onions, peel on, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on and smashed
- 1 teaspoon Himalayan salt
- 1 teaspoon whole peppercorns
- 3 tablespoon ACV
- 2 bay leaves
- 3 sprigs fresh thyme
- 5-6 sprigs parsley
- 1 teaspoon oregano
- 18-20 cups cold water
- Place all ingredients in a 10 quart capacity crock-pot.
- Add in water.
- Simmer for 24-48 hours, skimming fat occasionally.
- Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
- Use within a week or freeze up to 3 months.
For those of you who are adventurous, try this recipe....
You can now also purchase bone broth in powder form. Contains naturally-occurring powerful amino acids, collagen type 2, Glucosamine and Chondrotin Supports Hea
Great recipe from Mind Body Green, utilizing bone broth
Nourishing Chicken Zoodle Bone Broth Soup
Ingredients for the bone broth
- Whole organic chicken
- 6 cloves garlic
- 1 onion
- 1 inch of ginger root
Ingredients for the soup
- 4 to 6 cups organic chicken broth
- 2 tablespoons coconut oil
- 1 to 2 cups chopped onions
- 1 to 2 cups chopped carrots
- 3 to 4 small to medium zucchinis
- 2 cups shredded organic chicken
- 2 to 3 garlic cloves, crushed or minced
- Himalayan sea salt to taste
1. Rinse the chicken, and place it in the pot.
2. Fill your pot three-quarters full with water, and add the herbs and vegetables.
4. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered, at least 8 hours, up to 48 hours, to taste.
5. Allow to cool, then pour stock through a strainer and transfer to Mason jars to store in the fridge.
1. Sauté the onions and carrots in coconut oil until onions are soft.
2. Add bone broth and bring to a boil.
3. Make the zucchini into noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer.
4. Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini "noodles."
5. Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes.
Chicken and Beef Broth (Adapted from A Good Food Day)
(Adapted from A Good Food Day, by Marco Canora)
- 4 lbs. chicken bones (any combination of backs, necks, and feet)
- 2 lbs. beef bones (shin or neck)
- 2 small onions, peeled and quartered
- 4 small carrots, cut into 1-inch pieces
- 4 stalks celery, cut into 1-inch pieces
- 1/2 bunch flat-leaf parsley
- 1 bunch fresh thyme
- 12 oz. can tomatoes, drained
- 1 head garlic, halved crosswise
- 1 tsp. black peppercorns
- 2 bay leaves
- Combine bones in a deep 8-quart pot.
- Rinse with cold water, scrubbing with your hands.
- Drain and pack bones in pot.
- Cover with 4 inches of cold water and cook over medium-high heat for about 45 minutes until liquid boils.
- Reduce heat to medium and move pot so burner is off to one side. (This helps broth to circulate.)
- Simmer until broth looks clear, about 1 hour, occasionally using a ladle to skim off surface fats and foamy impurities.
- When broth looks clear, add remaining ingredients and simmer for an additional 2 hours.
- Use a spider skimmer to remove and discard bits of meat.
- Put a fine-mesh strainer over another large pot and pour broth through it; discard solids.
- Drink immediately, or let cool before storing. Makes 2 1/2 quarts.
What to remember most about this article....
Bone broth is rich in minerals:
- to strengthen the immune system
- support healthy digestion
- contains collagen to strengthen tendons, joints, ligaments, bone, and skin
The collagen in bone broth will:
- help heal the lining of the gut
- will support healthy skin to make it supple and strong to reduce the appearance of cellulite
Try using bone broth in your next fast to give your body ample nourishment. The glycine in bone broth will detoxify the body of harmful chemicals, improve sleep, and boost memory and performance.
How to make beef bone broth
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2016 Gina Welds
Gina Welds (author) from Tampa, Florida on November 17, 2016:
I recently had surgery, and small meals for the nest 6 weeks was the recommendation. I drank bone broth the first few days after the surgery, as I knew that other fluids would not give me the nutrition that I needed due to lack of food.
Now that it is getting colder, it is also the best drink for those cold afternoons, instead of reaching for that extra cup of coffee.
Gina Welds (author) from Tampa, Florida on September 18, 2016:
Hi Glenn. I do realize that I could have written another hub, and I may go in and edit to do just that....
It's incredible, isn't it? We grow up hearing all about the benefits of using bone broth, but never really pay much attention to it until our later years. At least, that is how it was with me. I used the products, knowing they were "good for me" because I heard it all my life....but really started to take stock of that info when I got older and had children...and wanted to ensure they were as healthy as they could be.
When we take stock in our health, it really forces us to look at all aspects of our life....what we breathe in.. what we drink from....etc.
I'm glad you enjoyed the hub. Thanks for visiting.
Thanks, @RTalloni, for visiting and leaving your feedback. I'm glad the hub was helpful. Sorry you had to go through that experience, but I'm glad you found bone broth to be helpful.
Yes, bone broth is something we should be drinking each day. If you can incorporate it into your daily regime, try to do so. It is so good for overall health.
RTalloni on September 17, 2016:
Thanks for such a great look at using bone broth. Due to needing fluoroquinolones during/after an emergency surgery my tendons/connective tissues suffered damage. It was recommended that I use beef bone broth and I'm sure it is part of the reason I am doing as well as I am compared to some others who have experienced side effects. Your information reminds me that it is a good idea to begin using it again.
Glenn Stok from Long Island, NY on September 17, 2016:
Wow, this is actually two hubs in one!
First of all, I'm planning to try one of the bone broth recipes. I believe everything you say about it since I always knew about bone marrow being important. But now I know even more about what we get from bones when used to make a broth. You got me ready to go with that one. I always throw bones away when making chicken. Next time I'm going to use them, even though I know it will take over 24 hours of simmering,
The second part of your hub was unexpected, but an important reminder about one thing I do that's really bad. I carry water in plastic bottles when I go hiking. I know that plastic leaches into the water, but never did anything about that. Your mention of that reminded me to look for alternatives. Thanks for that too.
Gina Welds (author) from Tampa, Florida on September 05, 2016:
Thanks for visiting, Paula. I am so glad that you find this to be helpful. Please do let me know when you try it. Experiment with the different recipes until you find a blend that you love. There is a lot of research on this as well, so feel free to check it out. Dr. Axe is a great resource on gut-health.
There is a restaurant in New York (I don't know the name) where bone broth is served like hot tea. I will have to research the name and share it. It is rapidly becoming an everyday drink for many people, due to its benefits.
I do hope you experience the kind of healing I know it can provide.
Blessings. To your health!
paula on September 05, 2016:
Gina.....I LOVE this type of educational and instructive Hub! Thank you so much for such healthy information. I am seriously into "natural," holistic, organic foods, etc etc....and always willing to give something a try.
This is so well written and presented. I will make it a point to get started on these preparations! Paula
Gina Welds (author) from Tampa, Florida on August 18, 2016:
Good question, Nancy. If you're doing it as part of a fast, I recommend 3-4 cups per day. Otherwise, one cup a day is sufficient. You can't really overdose on it, so if you want to drink more, feel free.
Nancy Yager from Hamburg, New York on August 18, 2016:
How much stock or broth do you suggest consuming a day to heal a leaky gut?
Gina Welds (author) from Tampa, Florida on August 17, 2016:
Thanks, Venkat. The topic of leaky gut itself is a very complex topic, so I had to make the complete article (benefits of bone broth and its benefits for leaky gut) as succinct as possible.
Thanks for your feedback.
Venkatachari M from Hyderabad, India on August 16, 2016:
Very detailed and informative article on bone broth and the benefits of it. You presented it so wonderfully.