BONE BROTH…. has become one of my absolute favorite natural remedies for gut healing and healthy digestion. I’m going to share what the benefits of bone broth are, as well as my favorite homemade recipe.
What is Bone Broth?
Bone broth is a broth made from the marrow, tendons, fat, ligaments and basically all bone parts of an animal – cows, chicken, turkey or fish. Bone broth is made by extracting the nutrient dense minerals and amino-acids from the bones and leaching them into the broth for us to consume.
Bone broth is a remedy as old as time. Our early hunter-gatherer ancestors would use every part of the animal since throwing it out simply wasn’t an option. They realized that roasting and simmering the scraps would great a delicious nutrient dense broth. Early Chinese Medicine practitioners used bone broth regularly as much as 2,500 years ago. Hippocrates himself (the father of medicine) suggested bone broth as a remedy for digestive problems.
Ever wondered where the idea of “eating chicken noodle soup when you’re sick” came from? Humans have always known that bone broth has amazing healing properties. Unfortunately, we’ve come far from the traditional methods of making homemade bone broth to the processed, preservative-laiden, sugar containing campbells soup instead. Luckily, bone broth is making a come-back, and all who try it will attest to it’s gut healing benefits.
Benefits of Bone Broth
Bone broth is a great way to tackle a myriad of health conditions such as:
- Digestive issues / IBS
- Leaky gut syndrome
- Overcome food intolerances & allergies
- Improve joint problems
- Reduce cellulite
- Boost the immune system
- Improve autoimmune disease symptoms
I myself have benefitted from bone broth by being able to heal my gut AND my autoimmune disease naturally.
This is how you can benefit from consuming bone broth:
- It is good for your GUT!
- Bone broth is high in gelatin/collagen, which will naturally soothe, restore strength to, and heal the gut lining. It is also high in amino-acids such as L-glutamine which will aid in rebuilding the gut tissue.
- It also supports the growth of healthy bacteria. Healthy bacteria makes it possible for us to adequately digest and absorb nutrients.
- It helps to fight food sensitivities by strengthening that gut lining… Therefore preventing toxins and food particles from leaking into the blood stream and wrecking havoc on the body.
- It is easy to digest, and soothing when experiencing a painful digestive episode
- Supports healthy function of your IMMUNE SYSTEM.
- Your gut is linked directly to the health of your immune system. By healing the gut, you also prevent toxins from getting into the body and lowering the immune system.
- You are able to better digest nutrients (vitamins/minerals), which are essential for healthy immune system function.
- Bone broth helps to regulate the inflammatory response in the body – if you are sick with a cold or flu, or even suffer from an auto-immune disease, it will help to regulate and reduce the inflammation in your body.
- Bone broth boosts natural DETOX.
- We are exposed to a slew of environmental toxins on a daily basis. Our body is able to naturally detox through the digestive tract, and with a healthier digestive tract we are better able to expel those toxins, pesticides, heavy metals, and more – instead of them getting into the body.
- Bone broth contains potassium, glycine and sulfur – which aid in detoxification in the liver and on a cellular level, lowering oxidative stress.
- Because bone broth is naturally high in minerals, it also helps prevent heavy metals from entering the body, by attaching to them and expelling them naturally.
- It is good for healthy SKIN.
- Bone broth is abundant in collagen, which is responsible for boosting elastin in the skin. This prevents the appearance of wrinkles and cellulite.
- It helps to ensure proper hydration of the skin, keeping it smooth and soft rather than dry. This also helps to support skin ph/balance and reduce acne.
- Aids in proper nutrient ABSORPTION.
- The nutrients found in bone broth are extremely bio-available, making them easily absorbable for the body.
- Improvement of digestion aids in the absorption of other vitamins and minerals in the food you’re eating.
- Heals and protects JOINT TISSUE.
- Collagen and gelatin abundant in the broth help to restore natural cartilage – which is essential for reducing joint pain and preventing the natural deterioration that comes with age.
- Minerals in the broth help to support healthy bones, which also contribute to less pressure and wear/tear on the joints.
- Supports healthy METABOLISM.
- Amino acids such as glutamine, glycine and arginine are responsible for healthy metabolism by providing energy to the body and properly healing muscle tissue and wound healing.
- Many will tout it’s benefits for weight loss as well, as it improves your digestion.
How to make homemade bone broth – EASY RECIPES
Bone broth is becoming more and more available for purchase in stores today. Unfortunately, just like everything else, sometimes the benefits and nutrients are reduced and quality can be compromised during mass production. When I am in a bind, I will head to my local health food store, where you can find some good brands such as Kettle & Fire and Bonafide Provisions.
I suggest trying to make it yourself, since it is so easy. You can tweak it to your personal taste and you can also maintain all the health benefits. Google offers many different recipes that vary in taste and complexity. After I have made it several times I’ve perfected a recipe that I enjoy!
Chicken Bone Broth
- Leftover bones/carcasses of 2 whole organic pastured chickens
- 2-4 chicken feet *optional (for additional gelatin)
- 7-8 cups of filtered water
- 2 onions with skins on, roughly chopped
- 4-6 cloves garlic
- 1/4 c apple cider vinegar with “the mother”
- 1 tbsp sea salt
- 1 tsp black pepper
- additional spices or herbs to taste (rosemary, thyme, parsley, turmeric, etc)
** You can also add scraps of any of your favorite vegetables, such as carrots, potatoes, veggie skins/ends, etc… It will raise the nutrient profile and sulfur level – but it can also affect the taste. I prefer to keep it simple and add stuff in later.
How to do it:
- It is best if your bones come from chickens that were roasted in the oven at 400+ degrees for that savory taste. If you made them in a crock pot or get them raw, simply bake the bones at 400 for 30-45 minutes or until golden brown.
- Place all ingredients into a crock pot. Use enough water to just cover the bones and onions, etc.
- Simmer on low heat for 24-48 hours. (I usually do 24, I find it is sufficient for chicken bones. Beef bones will require 48 hours.)
- Let cool, strain out remnants and collect broth into a bowl. Pour into glass mason jars. You may have small chunks of skin/fat/garlic which is totally fine.
- It will remain good in the fridge for 7-10 days, and last up to 6 months in the freezer!
- To drink, NEVER warm the broth up in the microwave. Doing so can denature the proteins and essential nutrients. Always warm up in a pot before drinking. If your broth has fat and gelatin at the top, you can scrape it off – however it will often dissolve once warmed so you don’t need to worry.
Beef Bone Broth
- 2 lbs of beef bones and cartilage
- 7-8 c filtered water
- 2 onions with skins on, roughly chopped
- 4-6 cloves garlic
- full stalk celery sticks
- 3-4 springs fresh rosemary
- 1/3 c apple cider vinegar with “the mother”
- 1 tbsp sea salt
- 1 tsp black pepper
Follow same instructions as above (including roasting bones) but make sure to simmer on low for a full 48-72 hours for best results.
How to use bone broth
My favorite way to drink bone broth is just to drink it straight from a mug in the morning! I like to add other medicinal ingredients to improve the benefits, such as ginger, turmeric, black pepper, or veggies. This may not be palpable for everyone, so here are some other suggestions:
- Drink by itself
- Use as a broth base for soups, stews, crock pot meals
- Base for gravy and sauces
- Use as base instead of water when cooking rice, quinoa, grains and beans
- In a frying pan, instead of oil when cooking meat or veggies
- Put in a smoothie (fruit will mask the taste most of the time unless you have too much garlic hehe)
- Freeze in silicone muffin trays to use in smoothies or protein shakes
- Savory oats (cook oats in broth and add spinach, potatoes, eggs, etc)
- Dehydrate into your own chicken bullion powder
When/how often should I drink bone broth?
The amount and frequency you drink bone broth depends entirely on your personal health conditions and/or what you want to get out of it.
- Drink every morning before breakfast to stimulate good digestion and heal the gut
- Drink when you are experiencing a painful digestive episode, multiple times a day
- Consume every few days just as maintenance or an extra boost
- Include it as part of a natural regimen when fighting a cold/flu 1-2 times a day
- Help you detox during fasting by drinking 4-5 cups a day with no food
- Drink after a workout to help heal muscle tissue and increase protein intake
- Consume in the evenings to help you wind down and digest your food/prevent heartburn
- Drink daily as wanted to improve joints, skin, or metabolism
- Make it when you feel like it and then save it for savory cooking, once every few weeks or so
I personally drink bone broth around 1-2 times a week just as maintenance, however, when I am going through a bout of poor digestion or when I’m sick with a bug I drink it every morning before I eat, or at night before bed.
I HOPE you enjoy this post & I wish you happy Brothing!
I’d love to hear about your favorite bone broth recipe mods, or how you like to use it, comment below!