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The Benefits of Bone Broth and How to Make It

Updated: Feb 2



Introduction

As a nutritionist help people with their gut issues I have often recommended bone broth. Bone broth is full of nutrients that can help to soothe the gut and help to reduce inflammation. It can be used in many ways from drinking as a hot drink or using as a based to make soups, stews and curries. It can be bought off the shelf or at least the internet lol!! I often recommend Coombes Farm who produce good quality organic broth including low fodmap one or see my recipes below to create your own bone broth.


Benefits of Bone Broth

Bone broth is a nutrient-dense liquid made by simmering bones (often from beef, chicken, or fish) with water, vegetables and herbs. It has gained popularity in recent years due to its potential health benefits. Some of the benefits of bone broth include:

  1. Rich in Nutrients: Bone broth is rich in minerals like calcium, magnesium, and phosphorus, as well as amino acids like glycine and proline. These nutrients are essential for maintaining healthy bones, joints, and skin.

  2. Promotes Gut Health: The gelatin in bone broth may help to heal and seal the lining of the gut, which can improve digestion and reduce inflammation in the body.

  3. Supports Joint Health: Bone broth contains chondroitin sulfate and glucosamine, which are both important for maintaining healthy joints. These compounds may help reduce joint pain and inflammation.

  4. Boosts Immunity: The amino acids in bone broth, particularly arginine and cysteine, have been shown to have immune-boosting properties. Additionally, the minerals in bone broth can support the production of white blood cells, which are important for fighting off infections.

  5. Promotes Skin Health: The collagen in bone broth can help improve the elasticity and firmness of the skin, reducing the appearance of wrinkles and promoting a more youthful appearance.


Ways to Use Bone Broth

Bone broth can be used in a variety of ways, depending on your preferences and needs. Drinking bone broth instead of eating a meal may help to reduce symptoms such as bloating, diarrhoea, or constipation. This is because it provides valuable easy absorbed nutritients without the need for digestion. Resting the digestive system during times of discomfort may help to settle it more quickly. Here are some common ways to use bone broth:


  1. As a Soup Base: Bone broth can be used as a base for soups and stews, adding flavor and nutrients to your favorite recipes.

  2. To Cook Grains: Cooking grains like rice, quinoa, or farro in bone broth can add a rich, savory flavor and boost their nutrient content.

  3. As a Hot Drink: Drinking bone broth as a hot beverage can be a comforting and nourishing alternative to tea or coffee. You can add spices like turmeric or ginger for extra flavor and health benefits.

  4. To Make Sauces and Gravies: Bone broth can be used as a base for sauces and gravies, adding depth of flavor and richness.

  5. To Sip on Its Own: Sipping bone broth on its own can be a nourishing snack or meal replacement. You can add salt and pepper, herbs, or even some lemon juice to enhance the flavor.

Overall, bone broth can be a versatile ingredient in your cooking and a nourishing addition to your diet.


It's important to note that while bone broth has potential health benefits, it should not be used as a replacement for a balanced diet or medical treatment. Additionally, those with certain health conditions, such as histamine intolerance, should avoid bone broth. As with any dietary change, it's always a good idea to talk to your healthcare provider before incorporating bone broth into your diet.



Bone Broth Recipe



When making Bone Broth it is best to gather high quality bones, either from your butcher or save bones from when you have cooked a meat meal, such as a roast chicken. Vegetables, herbs and spices add extra flavour and nutrition.

Ingredients Makes 3-4 litres
  • 2–3 kg beef bones, chicken carcasses, lamb bones, or use the saved bones from a roast

  • A generous splash of apple cider vinegar or fresh lemon juice (optional – this can help to extract the minerals from the meat bones)

  • 2-3 handfuls of any onions, leeks, carrots or celery ends

  • 1 tbsp. black peppercorns

  • A few dried bay leaves

Method

  1. Place the bones and any other ingredients into a large pan or a slow cooker and cover with cold water. The water level should cover the bones by 5cm while still leaving room at the top of the pan.

  2. Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 hours for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the more nutrients are released. Boil the chicken carcass for up to 12-18 hours until the bones begin to crumble, and keep beef bones going for 24-48 hours. Fresh chicken carcasses from the butcher usually have a fair amount of meat on them. Try poaching carcasses for 20 minutes, then pull off the meat (for another meal) before returning the carcasses to the pot and continuing to simmer.

  3. Top up liquid over the course of the cooking to prevent burning.

  4. Strain the liquid, using a fine mesh strainer for poultry. Use immediately or leave to cool before storing (preferably in glass/ceramic rather than plastic).

Of course, bone broth is not a cure and you should not expect that it will cure your digestive issues. Digestive issues are often complex and the longer you have had them the harder it is to ascert the underlying issues that are keeping your symptoms going. Rebalancing the gut can bring great relief and you can learn how better to manage your issues. If you need support to rebalance your gut health and reduce your problematic symptoms then why not book in a 15 minute Session with me to talk about what you are struggling with and how I maybe able to help. Details of my packages are on my service page.



What makes me qualified to help you with your gut health?

  • I am a qualified Nutritional Therapist

  • I am registered with both CNHC and BANT

  • I am a qualified Nutrition Health Coach

  • I have over 6 years experience of helping people with their gut health and have helped many people who have struggled with a wide range of digestive issues.


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