Aside from being the best kept secret for flavorful cooking, bone broth is incredibly nutritious and offers several health benefits for your gut. Bone broth is super easy to make and is a great addition to your gut-health arsenal!
The bones and cartilage of animals and fish contain an abundance of minerals, peptides, and amino acids which can play an important role in gut health.
Let’s review some here.
In addition to all of the amino acids covered above, bone broth contains some important minerals including:
Zinc is an essential nutrient in the gut barrier function ensuring that the intestinal wall is strong. It can also protect from chemically-induced stomach ulcers. It also supports our ability to digest food by ensuring we secrete adequate stomach acid.
A magnesium rich diet may contribute to greater diversity in gut microbes and reduce anxiety levels via the gut-brain-axis.
Bone broth is also full of electrolytes (like sodium, potassium, magnesium, and calcium) which can be especially important to replete for those experiencing chronic diarrhea.
Adding a splash of vinegar to your bone broth is reported to help better extract these minerals from bone. My personal opinion is that the length of time bones are cooked is equally important for the mineral extraction process to occur.
Several peptides and amino acids that are present in bone broth are healing for the digestive tract. Let’s go over a few of them here.
Collagen plays an important role in developing and regulating tissue within the body–meaning that collagen can help repair tissue in the G.I. (gastrointestinal) tract damaged from inflammation.
Gelatin can soothe an inflamed gut lining and ease symptoms of IBS (irritable bowel syndrome), IBD (irritable bowel disease), and even acid reflux. Also, gelatin promotes the growth of good gut bacteria, helping to rebalance our gut favorably.
Glutamine, in particular, helps heal the intestinal barrier. This is beneficial for those experiencing leaky gut which can irritate the mucus lining of the intestines. Leaky gut can eventually lead to food sensitivities, skin issues, digestive issues, and even autoimmune conditions.
Glutamine is literally the fuel for our intestinal cells and it can be incredibly beneficial for healing the gut lining in general. It’s been shown to also be helpful for those suffering from IBS and IBD.
Glycine, in particular, has been shown to protect the mucus layer of the stomach lining from chemical and stress-induced stomach ulcers. It also reduces intestinal injury during active infections from bad bacteria in the gut.
Glycine can stimulate stomach secretions and helps to make bile acids, therefore enhancing the breakdown and digestibility of foods. Since it contributes to the synthesis of bile salts, it effectively enhances our absorption of fat soluble vitamins like A, D, E, and K and improves our ability to digest fats.
Finally, glycoaminoglycans (GAGs) can diminish the severity of IBD by reducing inflammation, oxidative stress, and pro-inflammatory cytokines.
The point of me listing this all out for you is to show you that the combination of all of these beneficial minerals, peptides, and amino acids is where the beauty of bone broth lies.
When we eat the foods rich in the very nutrients our body needs to repair, regenerate, seal & heal, and rebalance we’re harnessing a true super power: eating real food.
I’d argue they are not.
Home cooked bone broth:
In short, making your own bone broth will bring much more nutritional benefit than opting for store bought versions (and it also gives you a sense of satisfaction and empowerment knowing you made it all on your own!).
It’s super important to seek quality animal products for this process. I recommend locally raised or organic and pasture raised animal products for this recipe.
I hope you’ll make this bone broth recipe part of your gut healing routine!