How To Make Bone Broth + The Benefits
The Healing Benefits of Bone Broth for Your Gut
Bone broth is a staple of the GAPS Diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride.
The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut.
If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is known as leaky gut.
When your intestinal lining is repeatedly damaged due to reoccurring leaky gut, damaged cells called microvilli become unable to do their job properly. They become unable to process and utilize the nutrients and enzymes that are vital to proper digestion.
Eventually, digestion is impaired and absorption of nutrients is negatively affected. As more exposure occurs, your body initiates an attack on these foreign invaders. It responds with inflammation, allergic reactions, and other symptoms we relate to a variety of diseases.
Leaky gut is the root of many allergies and autoimmune disorders, for example. When combined with toxic overload, you have a perfect storm that can lead to neurological disorders like autism, ADHD, and learning disabilities.
The GAPS diet starts out as an elimination diet, which means taking out all inflammatory foods. This includes high-fiber foods, processed foods, and anything that is going to be difficult to digest.
One of the main foods that you use is bone broth, because not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases.
As your leaky gut begins to heal and your health improves, certain foods are added back in, but bone broth remains a staple because it is so incredibly nourishing for your body. This is why, even if you don't have gut issues, it is still a wonderful staple food to include in your diet.
Did you know?
The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion
Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage
Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals
3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
1/2 cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
Add more water if needed to cover the bones.
Add the vegetables bring to a boil and skim the scum from the top and discard.
Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.