The Best Bone Broth Recipe For Healing Leaky Gut
by Mike Mutzel
2014 was considered by many to be the year of the gut. We learned that leaky gut is linked with belly fat, that gut bacteria imbalances are linked with obesity, and even that exercise and whey protein increase the health of the gut microbiome.
With all this new science, we still need to get back to the basics in the kitchen to support gut health. Nutrient-rich bone broth has been a favorite staple by many functional medicine practitioners and primal nutrition experts. When prepared properly, this gelatinous substance is rich in healthy minerals, collagen, cartilage, glycine, and more.
How To Make The Best Slow Cooker Bone Broth
Important For A Healthy Gut
Our intestines are lined with tightly apposed epithelial cells that only take in properly digested particles from our intestines via their finger-like projections, called microvilli. These microvilli form the tips of the epithelial cells and face the interior of the gut.
The properly digested particles enter our bloodstream to go serve their functions within our bodies.
Leaky gut occurs when the tight junctions between epithelial cells are compromised, allowing microbes and incompletely digested food particles to leak through the now weak intestinal wall lining, making their way into the bloodstream, where the immune system finds them and initiates an immune response. This results in inflammation.
When your gut allows incompletely digested food particles to pass through and into the bloodstream, you are also not getting the full nutritional benefits from your food. The reason is that before youre able to completely break down the food to absorb it properly, the leaky gut has already allowed the passage of it into your bloodstream.
This results in nutritional deficiencies, commonly seen with those who suffer from celiac disease .
What helps heal a leaky gut?
You already know it. Its bone broth!
The collagen in bone broth reinforces the gut barrier, keeps bacteria infections at bay, and may help decrease inflammation due to food allergies, irritable bowel disease, and many other gastrointestinal disorders .
No side effects either.
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Important For Healthy Joints
Bone broth contains bones that are rich in cartilage and this cartilage is important for joint health. Articular cartilage is the cushion between our joints to prevent the bones from rubbing up against one other, wearing them down.
Articular cartilage is made of chondrocyte cells that secrete the shock-absorbing extracellular matrix of the cartilage. This extracellular matrix is made up of collagen, glycosaminoglycans , and proteoglycans .
These components of cartilage are specifically critical for maintaining the integrity of joints, as well as keeping the joints lubricated and cushioned .
When the cartilage in our joints breaks down, nothing but the building blocks of cartilage can restore it and bone broth is the perfect remedy for such damaged and/or inflamed joints.
It makes sense that if you need to replace damaged joint tissue ), that you should eat joint tissue so that the building blocks are available to your body for restoration.
The collagen in bone broth even helps to soothe the pain from joint inflammation and actually blocks the degradation of collagen that is a result of rheumatoid arthritis . Collagen can also help prevent the degradation of chondrocytes, which are important for maintaining healthy joint cartilage .
Health Benefits Of Gut Healing Bone Broth
- Heals leaky gut gelatin protects and heals the mucosal lining of the digestive tract and aids in the digestion of nutrients.
- Reduces inflammation high in anti-inflammatory amino acids proline and glycine.
- Fights infections like colds and flu bone marrow contains a huge number of nutrients, especially a compound called alkylglycerols that supports immune reaction and can even help protect against cancer.
- Skin, hair & nails gelatin supports hair growth, refines skin and strengthens nails.
- Reduces joint pain & inflammation glucosamine stimulates the growth of new collagen, reduces joint inflammation and helps to repair cartilage.
- Promotes sleep & calms the mind glycine has a calming effect on the body.
- Supports bone growth & repair calcium, magnesium, and phosphorus help your bones to grow and repair.
Gut Healing Bone broth is one of my top recommendations for helping to heal leaky gut.
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What Is Bone Broth Good For
Bone broths have been staples of traditional diets around the world for centuries. What are the benefits of bone broth? Not only are they both flavor- and nutrient-dense, theyre also easy to digest and able to boost internal healing thanks to key components like gelatin, which research shows can help support intestinal health and integrity.
In addition to gelatin and collagen, the long simmering of the beef bones and ligaments also releases beneficial amino acids like proline, glycine and glutamine. These amino acids are key to metabolic processes, including the support of bone mineral density, muscle tissue creation and repair. Glycine, in particular, protects against muscle wasting.
In case you were wondering, the benefits of beef bone broth and chicken bone broth are very similar, so you really cant go wrong choosing either one!
What is the difference between bone broth and stock? Theyre usually very similar or even exactly the same in terms of ingredients, but bone broths are typically cooked significantly longer than stocks. Broth is cooked for an even shorter time span than stock. So if you have to choose between the two, opt for bone broth every time.
Are you wondering: Can I drink bone broth on a fast? You certainly can. In fact, Im a huge fan of periodically doing a bone broth fast.
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How To Make Bone Broth In Your Slow Cooker
Nutritional Therapy Practitioner Tip: Heat in a mug and drink 1-2 cups a day for amazing results in your digestion, skin, energy, and more!!
Important For Healthy Skin Hair & Nails
The best skincare and haircare secret that will save you all the $$$ is that what you put IN your body is going to work SO much better than what you put ON your body.
You want healthy skin that glows? Is soft, supple, and elastic?
The only way to truly help your skin is to nourish it with the building blocks it needs to renew, replenish, and restore itself. And the only way to do that is by eating REAL food. Bone broth will deliver a punch of goodies for your skin.
Hyaluronic acid, which is a glycosaminoglycan thats found in high concentrations in bone broth, is what draws more water to skin cells to help make our skin plump, resilient, and youthful . Consuming glycosaminoglycans have also been shown to reduce skin roughness and wrinkles .
Collagen consumption helps the skin in so many ways. It improves skin elasticity , protects against UV damage , reduces wrinkles and increases the repair of the connective tissue in the skin .
In other words, bone broth is anti-aging. Plain and simple.
You can use all the skincare products in the world, slather them all over your face, and its not going to do much of anything until you help your skin from within. Its like a bandaidjust because the bandaid is there doesnt mean the wound isnt. Your body needs to heal the wound from within, using its own building blocks to grow new skin cells.
Sounds like a good deal for the skincare companies!
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Bone Broth For Gut Health: Is It Glycine Or The Bones
Bone broth made from a traditional recipe is full of glycine. Glycine is a unique amino acid because of its gut healing properties.
Glycine is one of the most potent anti-inflammatories for your gut health: including your stomach and intestines .
Why are anti-inflammatories important for gut health?
Inflammation occurs in our guts when tiny food particles work their way outside of your digestive system into our bloodstream.
Food should not get outside your digestive system. It literally seeps through your gut into the rest of your body.
This kicks off an inflammatory ruckus in our bodies, causing long-term health issues like Crohn’s ,IBD or ulcerative colitis.
Gelatinous bone broth is made up of approximately 1/3rd glycine.
Glycine fights inflammation by building new connective tissue in our gut. This new tissue ensures that no foreign toxins or food particles can leak through our gut.
Glycine is so potent that doctors are using it to manage Crohn’s Disease, ulcerative colitis and IBD .
You can find 3 g of glycine in one cup of bone broth for gut health.
How To Make Beef Bone Broth
Making beef bone broth is just as easy as making my chicken bone broth recipe. All you have to do is combine all of the ingredients in a slow cooker and let it simmer for at least 36 hours . This is truly a pretty effortless beef bone broth slow cooker recipe.
Otherwise, you can also cook on the stovetop in a large stock pot.
Why so much more time than a chicken bone broth? Its because the beneficial components of beef bones take longer to release.
Begin to place the ingredients in a 10-quart capacity slow cooker, starting with the beef bones. Add the veggies and remaining dry ingredients.
Add the water. For the stovetop version, bring to a boil over high heat, then reduce heat and simmer gently. For the slow cooker version, simply turn it on and set to 12 hours .
For either version, skim the fat that rises to the surface occasionally. Simmer for 36 to 48 hours.
Remove from heat and allow to cool slightly. Discard all solids. Strain the remainder through a colander.
After straining, let stock cool to room temperature, cover and chill.
Place in the refrigerator and use within a week. Otherwise, you can freeze your homemade beef bone broth for up to three months.
Thats all! See, making homemade bone broth is not as hard as youd think!
- Total Time:48 hours 10 minutes
- Yield:Varies
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Important For Replenishing The Bodys Electrolytes
Electrolytes are simply minerals that are dissolved in the fluids of our bodies, making them positively or negatively charged ions.
Bone broth is plentiful in electrolytes that include calcium, phosphorus, potassium, sodium, zinc, and magnesium.
And these electrolytes are vital for our cells to function properly. They keep us hydrated, regulate our nerve and muscle function, and balance our bodys pH level .
If you take calcium pills, my own experience with them may be of some interest to you. When I was in college, I used to get intense muscle spasms in my calf and they happened everyday, multiple times a day. I knew I was depleting my calcium stores because I was on a specific medication that is known to do so .
I started taking ALL the calcium supplements, including drinking liquid calcium supplements, since its supposed to be better absorbed this way. None of that worked. At all.
My calves just wouldnt let up. And the science shows that calcium supplements do NOT work and they actually double your risk of a heart attack ! YIKES.
One evening while eating some chicken that my mother had prepared for dinner, I had this sudden urge and craving to eat the ends of the chicken leg bone. So I did.
The next day, NO charlie horse! At all!
So I continued to get my calcium this old fashioned way of consuming bones and my calf spasms completely disappeared. Everyone would always toss me their old chicken bones after theyve eaten all the meat .
Bone Broth Is Not A New Concept But It Has Recently Been Rebranded As A Modern Cure
In fact, bone broth is now readily available at restaurants like Brodo, and innovative broth blends flood our social media feeds. Before touting the latest food fad, at Parsley Health, we like to see and experience proven research and medical data that backs it up. Luckily, bone broth has plenty of studied benefits, and we are all about it.
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Beef Bone Broth Recipes To Improve Your Gut Health
Bone broth is often referred to as “liquid gold” and with good reason. One of the major health benefits of beef bone broth is its abundance of nutrients-predominantly minerals and amino acids. Literally speaking, when you drink beef bone broth, you are essentially drinking cooked collagen and in case you weren’t aware, collagen is the richest animal protein and contains an abundance of amino acids which play a vital role in its production and maintenance. In fact, beef bone broth happens to contain both glycine and proline in the gelatin it contains.
This article highlights five of its science-backed health benefits and a bunch of beef bone broth recipes to have you on your way to optimal gut health and wellbeing in no time.
Contents:
What is Bone Broth?
First thing’s first. I’m sure you’re wondering how regular stock differs from bone broth? Store bought stock often has an expiry bracket of 10 plus years to prolong its shelf life. Manufacturers pack preservatives and additives into its blend to enhance its lifespan and flavour profile. Not only this, but these types often rely on high-temperature and fast cooking techniques, which results in broth that is not only watered-down, but also lacks important nutrients, such as protein coming from gelatin.
6 Science-Backed Health Benefits of Bone Broth
1. Bone Broth Helps Heal the Gut Lining
2. Bone Broth May Improve Digestion and Nutrient Absorption
3. Bone Broth May Assist with Weight Loss
You will need:
Steps:
Beef Bone Broth Recipe For Leaky Gut
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Filled with flavor, this beef bone broth will satisfy your savory cravings while helping heal your gut. The key to the flavor-filled broth extracted from this recipe is that the bones are roasted first. A smoky, rich flavor will soothe the gut almost immediately.
This recipe is: gluten-free, nut-free, dairy-free and can be made using just one pot.
Ingredients
Instructions
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How Do You Drink Bone Broth For Your Gut
It is best to drink your bone broth plain for gut health. Here are a few helpful steps to drinking bone broth got gut health: