Bone Broth and Gut Health

Bone broth is a liquid made by simmering bones, often from chicken, beef, or fish, along with vegetables, herbs, and spices. It has gained popularity in recent years due to its health benefits, including improved gut health. 

Some of the key ways it supports gut health are:

1. Bone broth contains collagen: Collagen is a protein found in connective tissue, including the lining of the gut. Some studies have found that collagen may help to improve the integrity of the gut lining, which can help to reduce inflammation and the risk of leaky gut syndrome.

2. Bone broth may help to reduce inflammation: Inflammation in the gut can contribute to a number of digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Some studies have found that bone broth may have anti-inflammatory effects, which may be beneficial in the treatment of these conditions.

3. Bone broth may help to improve digestion: The nutrients in bone broth, including amino acids, minerals, and collagen, may help to improve digestion and reduce symptoms of digestive disorders such as IBS and IBD.

4. Bone broth may help to support the growth of beneficial bacteria: The gut microbiome plays a key role in overall health, and bone broth may help to support the growth of beneficial bacteria in the gut.

5. Bone broth may help to improve immune function: The gut is a key component of the immune system, and some studies have found that bone broth may help to improve immune function by supporting the gut microbiome.

6. Bone broth supports gut health is through the presence of the amino acid glutamine. Glutamine is an important fuel source for the cells that make up the lining of the gut, known as enterocytes. It is also a key component of the mucus layer that protects the gut lining. Some studies have found that glutamine may help to improve the integrity of the gut lining, which can help to reduce inflammation and the risk of leaky gut syndrome. Leaky gut syndrome is a condition in which the gut lining becomes damaged, allowing undigested food particles, bacteria, and other substances to pass through the gut and into the bloodstream. This can lead to inflammation and a range of digestive and immune-related problems. Research has suggested that glutamine may be effective in reducing the risk of leaky gut syndrome and improving symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Here is an easy recipe for making homemade bone broth:

Ingredients

• 2-3 pounds of bones (such as chicken, beef, or fish bones)

• 2 quarts of water

• 1 onion, chopped

• 2 carrots, chopped

• 2 stalks of celery, chopped

• 2 cloves of garlic, minced

• 2 tablespoons of apple cider vinegar

• 1 teaspoon of sea salt

• A few sprigs of fresh herbs (such as thyme, rosemary, or parsley)

Instructions

1. Transfer the bones to a large pot or slow cooker. Add the water, onion, carrots, celery, garlic, vinegar, and salt.

2. Bring the mixture to a boil, then reduce the heat to a simmer. Skim off any foam that rises to the surface.

3. Add the herbs and continue to simmer for 12-24 hours for chicken or beef bones, or 4-8 hours for fish bones.

4. Strain the broth through a fine-mesh sieve, discarding the solids.

5. Allow the broth to cool, then transfer it to an airtight container and store it in the refrigerator for up to 5 days or in the freezer for up to 3 months.

You can also add additional ingredients to customize the flavor of your bone broth, such as additional vegetables, spices, or herbs. Enjoy your homemade bone broth on its own or use it as a base for soups, stews, and sauces.

*As with any dietary supplement, it is important to talk to a healthcare professional before adding it to your diet.