Is Best Bone Broth the Best Food for Leaky Gut?

Bone broth, sometimes called stock, is a liquid prepared by boiling animal bones and connective tissue. It can be consumed on its own or used as a base for soups, gravies, and sauces. It has gained popularity recently due to its various health benefits even though it is one of the oldest foods on the planet. Its origin traces back to 2500 years ago when it was used in traditional Chinese medicine to improve digestive health and support kidney function. Since then, it has been used for medicinal and culinary purposes and has become a staple in Asian culture. Nowadays, it is used as the base for a variety of Chinese, Japanese, and Korean soups. It is also made in areas with a hot climate, like the Caribbean. In fact, various cultures have their versions of this comfort food.

Bone broth is highly nutritious. It is entirely water-soluble, just like fruit and vegetable juices, so your digestive system has to do very little work to digest it completely. This is why it is often recommended for people to drink bone broth especially when they are recovering from an illness or a medical treatment.  It is suitable for people of all ages, from young children to older people. Drinking bone broth daily has many health benefits. It is especially beneficial for people who are looking to improve their gut health.

What bones to use?

The nutrient content of bone broth depends on its ingredients. You can use bone marrows, knuckles, hooves, wings, necks, backs, oxtail, feet, and even skin to prepare the broth. Bone broth can be prepared by using the bones of just any animal including chicken, lamb, fish, pork, and turkey. You can even mix and match, such as using different bones of different animals in the same batch.

The best quality bone broth is made with pastured, grass-fed animals. Additionally, bones of younger animals have more gelatin, while those of older animals have more mineral content. It is difficult to quantify the nutrients of a bone broth as every batch of bone broth is different. Therefore, the choice of ingredients depends on your purpose of making bone broth.

Cartilage is found in joints, knuckles, necks, feet, and wings of the animal. They contain the most amount of gelatin and collagen and add flavor to the broth. Chicken feet have a lot of gelatin and are cheaper than other high-gelatin bones. Bone marrow is also a great choice when making bone broth as it can help boost immunity and fertility. It also has healing properties and contributes to the development of children.

For chicken/turkey bone broth you can use the whole chicken, including chicken frame, backs, wings, and feet. You can also make it just using chicken feet. For pork bone broth, use neck bones, ham hocks, and pork trotters.

Bone marrows contain a variety of health benefits, but adding too much bone marrow affects the broth’s flavor, causes it to become greasy, and doesn’t allow it to gel. Make sure to add some joints or feet while making the bone broth so that it gels. Bones sliced into smaller pieces are better for making bone broth as they have a higher surface area.

Recipes for Bone Broth

Here are some easy-to-follow videos of bone broth recipes with suggested flavourful add-ons.

• Bone Marrow Soup Recipe Video – How to Make Nalliyon Ka Soup at Home – Easy & Simple
• Healthy Bone Broth Recipe
• Easy Bone Broth Recipe (Collagen Rich Soup)

How to prepare bone broth at home and store it?

Although bone broth is easily available in the market, making bone broth at home is more affordable and healthier.

Ingredients

• 4 liters of water
• 1-2 kg animal bones
• 2 Tbsp. (30ml) apple cider vinegar
• Salt and pepper to taste

Directions

1. Add all the ingredients to a large pot or a slow cooker.
2. Bring the contents to a boil. 
3. Reduce the flame and cook for 12-24 hours. Cooking the broth longer makes it taste better and be more nutritious.
4. Allow it to cool. Strain the broth into a container to remove the solids.

Adding vinegar to the broth helps extract the essential nutrients into the water. You can also use lemon juice or any other food acid. You may add herbs, spices, or vegetables to the broth to enhance its flavor and benefits. Ingredients that go well with bone broth include onion, garlic, carrot, celery, thyme, and parsley.

Bone broth is pretty straightforward to make, but there are a few tips for the bone broth to come out perfect every time.

• Roasting the bones before boiling caramelizes them, creating a richer flavor.
  
  
• The best bone broth is prepared from those containing connective tissue, as it is the most collagen-rich part.
  
  
• To degrease your broth, let it sit for some time or keep it in the fridge. The fat will coagulate and float on the surface. Remove this layer before drinking the broth.
  
  
• It is better to avoid organ meats as they can turn the broth bitter.
  
  
• Add the salt from the beginning itself for a better flavor.
  
  
• Add just enough water to cover the bones. Bone broths get their protein content and gel-like consistency because they use less water than traditional stocks and meat broths.
  
  
• Once the broth has come to a boil, it is important to bring it to a simmer as it helps to keep the broth clear. Simmering it for several hours causes the collagen in connective tissues to break down and infuse into the liquid. Preparing the broth on a high flame continuously results in a cloudy bone broth and may affect its flavor. You may also spoon off the scum that comes at the top.
  
  
• If you are in a hurry, you can also pressure cook the bone broth for 2-3 hours.

Develop a good flavor

• Add spices in the beginning. Ingredients like black pepper, bay leaves, onions, and garlic take time to release their flavors and they are best added along with the bones.
  
  
• Save veggies for the end. To avoid overcooking the vegetables and for a better flavor, add them in the last 30 minutes of cooking.
  
  
• Add leafy herbs last. Herbs like basil and parsley can give the broth a punch of flavor. But they can lose their vibrance if they are added too early. Add them when you take the pot off the heat.

Depending on the ingredients of the broth, you may have some meat left after the straining process. Don’t let it go waste. It can be used for sandwiches, soups, or given to the family pet.

It is best to freeze portioned bone broth in a muffin tray. Each mould contains about half a cup of broth, so you can easily take out the exact amount you need as opposed to defrosting and reheating a large bag or container. Just make sure to leave some space at the top as the liquid will expand in the freezer. Alternatively, you can store bone broth in ice cube trays. You get about 2 tablespoons of bone broth from each ice cube. Bone broth lasts for about 5 days in the refrigerator. Freezing the bone broth can make it last up to 6 months.

Benefits of Bone Broth for Gut Health

Bone broth can support your health in a number of ways:

1. Great source of essential nutrients. Bone broth contains trace quantities of several vitamins, minerals, essential fatty acids, amino acids, chondroitin, glucosamine, hyaluronic acid, and type II collagen.
   
   
2. Seals and heals the gut. Bone broth is highly abundant in the amino acid gelatine. It binds with water in the digestive tract and supports a healthy passage of food through the intestines. It is also a great food for people with food sensitivities. Just one cup of bone broth a day can help in healing leaky gut and maintain your gut health. Additionally, gelatin found in bone broth contains tannic acids that work as an intestinal lining astringent.
   
   
3. Support joint health and bone health. The bones of animals contain minerals such as calcium, phosphorus, magnesium, and potassium, which are beneficial for our bones as well. Collagen in bone broth also helps improve bone density as there is more collagen in the bones than all other minerals combined. The presence of chondroitin, glucosamine, and various amino acids are known to reduce joint pain and the risk of osteoarthritis.
   
   
4. Strong anti-inflammatory effect. The amino acids glycine and arginine have excellent anti-oxidant properties. It is highly therapeutic and can help you protect against various diseases caused by chronic inflammation, such as arthritis, metabolic syndrome, heart disease, diabetes, and certain cancers.
   
   
5. Supports immune function. The amino acids glutamine and glycine present in bone broth can support gut barrier function and intestinal immunity, especially among people with the leaky gut syndrome. It allows the immune cells to work effectively and inhibit pathogens from entering your system.
   
   
6. Promotes better sleep and brain function. Multiple studies suggest that glycine can significantly improve your sleep quality. It can also increase memory and brain function, and reduce daytime sleepiness.
   
   
7. Weight-loss friendly. Bone broth is a good source of protein and can be filling despite being low in calories. Bone broth is associated with appetite control, healthy lean muscle mass, reduced weight, and belly fat.
   
   
8. Helps build strong muscles. The collagen in bone broth contains amino acids that are required to build lean muscle mass, allowing your muscles to grow faster. Also, collagen is easier to digest when someone is dealing with a damaged gut.
   
   
9. Great for skin, hair, and nails. Collagen is the structural protein of the body’s connective tissues and makes about 70% of your skin tissue. Bone broth contains the precursor amino acids that are required to form collagen in the body.
   • It helps to improve skin elasticity and reduce the appearance of wrinkles.
   • The hyaluronic acid found in bone broth is a humectant, which allows your skin to retain its moisture.
     
     Additionally, it contains gelatin, amino acids, and other nutrients that are required for healthy hair and nails.
     
10. Suitable for a keto diet. Bone broth has a few grams of carbohydrates but it fits well in a keto diet plan, provided that you don’t go overboard with it. 1-2 cups of bone broth every day won’t remove you from ketosis. Due to the nutrients and electrolytes in bone broth, it may also help prevent keto flu at the beginning of a keto diet.

Many people notice an improvement in their gut health within 7-14 days of drinking bone broth daily.

Combining Bone Broth and Probiotics

While adding an adequate amount of probiotics to your diet is important for your gut health, bone broth is the path forward. Not only is it easy to digest, but it also helps to digest other foods, and supports the growth of good gut bacteria in the gut. Moreover, collagen is abundant in the gut. Bone broth will heal your gut and restore the strength of your gut lining and probiotic foods add the good bacteria back into your gut.

You can also learn more about the Best Probiotic supplements to boost overall health.

Together, bone broth and probiotics can have a powerful healing effect on your gut. Here are some quick, one-pot recipes to incorporate bone broth and probiotics in one dish.

• Kimchi soup/ramen is a spicy, appetizing, and filling recipe that contains all flavors and textures. Made with loads of vegetables, nutrient-rich bone broth, and spices, it is great for the days when you feel under the weather.
  
  
• Miso bone broth is warming comfort food, especially in winters, and contains a whole array of benefits. Traditionally, the miso soup contains dashi, made with dried fish flakes and kelp. But you are also welcome to use bone broth for this recipe.

The bone broth goes well with various recipes, making them delicious and wholesome meals for a healthy gut.

Studies on the effectiveness of Bone Broth on Gut Health

A study was conducted on 12 volunteers to study the effects of soup on satiety. The volunteers were given either a solid meal, a chunky soup, or a smooth soup, on three different occasions. Each time they were tested for gastric emptying (GE). It was found that smooth soup induced higher levels of satiety than a solid meal or chunky soup ^[1].

Studies have shown that glutamine can regulate gut permeability and is one of the most important nutrients for intestinal barrier function. Glutamine has therapeutic benefits for various gastrointestinal disorders such as leaky gut and irritable bowel syndrome (IBS). The study further suggests that the deficiency of glutamine results in increased intestinal permeability and a decreased tight junction protein expression. Furthermore, it also has preventative effects on intestinal injuries ^[2].

A study was conducted to determine the nutrients of bone broth and their anti-inflammatory properties on a murine model of ulcerative colitis. The mice were administered bone broth for 10 days before inducing ulcerative colitis. Cytokine expression was done on the colon samples. The study revealed that amino acids were the main nutritional contributors to bone broth. Bone broth has anti-inflammatory properties and its consumption decreases symptoms of ulcerative colitis ^[3].

A placebo-controlled clinical trial was conducted on mice to evaluate the effect of gelatin tannate on induced acute colitis. The mice received gelatin tannate after being exposed to DSS, a chemical used to induce disease. Colon samples were taken to assess the degree of inflammation, microbial analysis, and peptidoglycan and lipopolysaccharide levels. The study showed that gelatin tannate preserved colonic health and disease activity in the mice. The mice had similar mucous layer composition and thickness as healthy mice, while the mice that received a placebo either didn’t have a mucus layer or had much thinner stratus ^[4].

A double-blind, placebo-controlled clinical trial was conducted on osteoarthritis patients to the effect of oral supplementation of collagen peptides. The study revealed that collagen peptides as a nutritional supplement have therapeutic potential to treat osteoarthritis and maintain healthy joints. ^[5].

Conclusion

Bone broth is simple to make and can be a tasty and soothing addition to your diet. It is inexpensive, versatile, and full of age-defying collagen along with other important nutrients. Different bones give your broth different characteristics such as fish bones broth, chicken bone broth, beef bone broth, etc.

Bone broth can do your gut a mini-reset and is a great choice for your digestive health. Having bone broth first thing in the morning kick-starts your digestive system and equips it to handle the incoming food better. Moreover, there is no such thing as over-consuming bone broth and you can have homemade bone broth as much as you like. Bone broth can be used to replace the water in recipes, giving it a richer, deeper taste.

Some people consume bone broth as a meal replacement. You can also have bone broth in place of your protein shake. This may sound a little far-fetched, but it is filled with amino acids and essential nutrients and can help you recover from post-workout injuries. It is also known to restore exercise capacity that results from electrolyte depletion and dehydration. For centuries, our grandmothers have been serving nourishing bone broths to their family members and research is slowly catching up to this traditional wisdom.

References

1. Clegg ME, Ranawana V, Shafat A, Henry CJ. Soups increase satiety through delayed gastric emptying yet increased glycaemic response. Eur J Clin Nutr. 2013 Jan;67(1):8-11. doi: 10.1038/ejcn.2012.152. Epub 2012 Oct 24. PMID: 23093339.
   
   
2. Achamrah N, Déchelotte P, Coëffier M. Glutamine and the regulation of intestinal permeability: from bench to bedside. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):86-91. doi: 10.1097/MCO.0000000000000339. PMID: 27749689.
   
   
3. Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, Rodríguez-Rocha H, García-García A, Aguirre-Arzola VE, Zamora-Ávila DE, Garza-Arredondo AJ, Castillo-Velázquez U. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021 Oct 20;57(11):1138. doi: 10.3390/medicina57111138. PMID: 34833355; PMCID: PMC8618064.
   
   
4. Scaldaferri F, Lopetuso LR, Petito V, Cufino V, Bilotta M, Arena V, Stigliano E, Maulucci G, Papi M, Emiliana CM, Poscia A, Franceschi F, Delogu G, Sanguinetti M, Spirito MD, Sgambato A, Gasbarrini A. Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for ‘gut barrier protectors’ in IBD? United European Gastroenterol J. 2014 Apr;2(2):113-22. doi: 10.1177/2050640614520867. PMID: 24918016; PMCID: PMC4040816.
   
   
5. Kumar S, Sugihara F, Suzuki K, Inoue N, Venkateswarathirukumara S. A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agric. 2015 Mar 15;95(4):702-7. doi: 10.1002/jsfa.6752. Epub 2014 J