Grandma did it…so why shouldn’t we? Do you recall going to your grandma’s house and seeing a huge pot of water and bones simmering for hours on the stove top? Maybe this is something you observed as you grew up or maybe you are too young to have seen your past generations engaging in this common ritual.
Today, the health benefits of bone broth have reemerged this all time-honored, traditional food. Although the use of bone and animal parts has been used for thousands of years around the globe, in our modern world animal parts such as the bones and marrow, tendons, ligaments, skin, and feet have often been discarded.
This topic has resurfaced today, and it is well known that bone broth has lots to offer in terms of astounding health-promoting benefits and healing.
What is Bone Broth?
Bone broth is easy to make, and the ingredients are few and simple. You can begin with bones from fish, poultry, beef, lamb or pork. The bones can be raw or cooked, and they can be stripped of meat or still have meat remnants and skin. When making meat bone broth, I myself throw everything in the pot including bones, attached meat, cartilage, chicken feet and fish heads. I simply add purified water, traditional vegetables, spices and raw apple cider vinegar.
The ingredients are cooked in a huge pot for 24-hours (or more) to attain maximum nutrient and mineral extraction. Other ingredients, such meat, beans, or vegetables are frequently added, but the real difference between bone broth and regular old soup is the inclusion of animal bones. Ideally, the animals should be raised organically, grass-fed, or at least naturally and without cruelty. The minerals from your bone broth are easily absorbed by your body.
For vegetarians, you can simply make a broth by excluding the bones.
Incorporating the broth into your daily diet can have tremendous beneficial effects on your overall health. It is inherently calming, consoling and restorative to your body and spirit.
Follow this link for my bone broth recipe.
Bone Broth Benefits
For starters, bone broth is one of the most nutrient-dense foods and is loaded with collagen, amino acids, and numerous trace minerals. It is one of the best healing foods for digestive disorders and other health conditions. This makes sense since one’s health is dependent on healthy digestive function.
Calcium, magnesium, phosphorus, and boron are among the nutrients extracted from the bones, but the most significant nutrient is collagen. Collagen is a protein found in abundance in the bones, joints, cartilage, and ligaments of animals. For believers in bone broth, collagen is what provides the most significant health benefits.
Bone broth is also extra rich in protein. One amino acid in proteins is called glycine which supports the body’s detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally-occurring chemicals within the body. Glycine also supports digestion and the secretion of gastric acids. Proline is another amino acid found in bone broth which when paired with vitamin C, supports healthy skin.
The homemade bone broth is also rich in gelatin which helps support connective tissue and shows promise in the fight against degenerative joint disease and helps your fingernails and hair grow strong.
Health Benefits of Bone Broth
I routinely recommend bone broth to my patients for many health conditions and have seen positive results, especially when consumed daily for a duration of time. Many of my patients come to love the ritual of making and using bone broth as part of their meal planning.
Some Health Benefits of Bone Broth include:
- Promotes healing of the digestive disorders, including colitis, Crohn’s disease, IBS, leaky gut syndrome
- Normalizes the gut flora and helps heal and seal the gut lining
- Enhances digestion and reduces bloat, gas, acid reflux, diarrhea and constipation
- Reverses malabsorption issues
- Improves nutritional deficiencies such as minerals, electrolytes, and proteins
- Improves healthier joint mobility, including ligaments and tendons
- Restores immunity to allergies or food sensitivities
- Reduces inflammation and autoimmune conditions
- Improves skin, hair, and nails due to the collagen content
- Reduces cellulite due to the collagen content
- Builds stronger bones and reduces bone fractures
- Removes toxicity from the body
- Restores the body’s own detoxification process
Some Specific Conditions Helped with Consuming Bone Broth:
1. Bone Broth for Arthritis
If you have joint pain, consider this remedy as bone broth also contains glucosamine and chondroitin which are thought to mitigate the deleterious effects of arthritis and joint pain. Some people find it just as beneficial to make bone broth a nutritive part of their regular diet instead of shelling out big bucks for glucosamine-chondroitin and mineral supplements. Bone broth has been called the “poor man’s” supplement and is also high in hyaluronic acid necessary for proper joint health. [1]
2. Bone Broth for Gut Health
It also supports digestive health which is why bone broth is highly recommended for people following the GAPS diet. During the initial phase of the GAPS diet, a bone broth fast may be recommended. The fast means you consume bone broth several times per day without consuming any solid foods. Consuming bone broth during the fast provides you with all the macronutrients and micronutrients from the amino acids, vitamins, minerals and electrolytes your body needs. However, fasts are not for everyone and not even necessary to still get the wide-spread health benefits. As a Certified GAPS Practitioner, I help my patients to navigate this intensive protocol which often starts with bone broth.
3. Bone Broth for Weight Loss
The broth can help reduce digestive disorders caused by gut bacteria, candida and imbalances in microflora which can lead to inflammation. By reducing the inflammation, the body can begin to burn fat for fuel instead of sugar. Consuming bone broth as a meal replacement can help to normalize blood sugar levels and reduce appetite and increase the secretion of human growth hormone which helps with fat burning.
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Bone Broth Diet
Bone broth is a versatile food used for healing the body in a variety of ways. The aim is to consume as much as one quart of bone broth per day. This is easy when you consider starting every morning with a mug of broth seasoned with salt, pepper, and crushed garlic.
7 Tips to Include More Bone Broth in Your Diet:
1. During a FASTING protocol, consume broth multiple times during the day.
2. Following a GAPS diet through the intro and maintenance phases.
3. Making soup by adding vegetables, beans, grains or meat to the broth.
4. Replacing cooking liquid such as water or other fluids used in recipes.
5. Gravy for recipes by adding a thicker such as flour, or .
6. Sipping as a tea or hot beverage and just add a pinch of sea salt.
7. Adding to your smoothies instead of water or other liquids.
Also, keep in mind that while bone broth includes lots of nutrients, it is not a complete food. You shouldn’t live on bone broth alone indefinitely. It should be a part of a balanced diet rather than used as a stand-alone for the duration.
How to Make Bone Broth
If you’d like to give bone broth a try, head over to your local butcher. Making your own is a lot cheaper than buying the premade powdered or packaged versions. I tend to think the immune-boosting and publicized health benefits come from the homemade broths. Unsurprisingly, studies also indicate that commercially produced broths vary widely in their effects.
Bone Broth Recipe
Following this bone broth recipe is easy and simple with few ingredients. All you need is good quality bones, purified water, traditional vegetable, spices and apple cider vinegar.
If you have any health condition, consider making this good ole’ fashion remedy as it is so inexpensive to make, delicious and health-promoting.
Don’t dismiss bone broth, thinking it’s either too simple to work, or too much of a hassle to bother with. “It’s neither…
Supplement Support
If you want the healing benefits of what bone broth has to offer but can’t afford the time or just not a fan of making your own, consider taking some supplements that include some of the important nutrients found in bone broth. For example, glutamine, glycine, and glucosamine (WOW, the powerful 3 ‘G’s) which can be found on my online store by clicking on the links below. These supplements include:
GI Revive caps or powder – can be added to cooked food or your smoothie
Glycine Powder – tastes great and can be added to water as a sweet tasting beverage without the sugar
Glucosamine Sulfate – reduces pain and inflammation but may take some time before you feel the full effects
Ready to make your bone broth yet?
