Years ago when it was more common to eat a whole chicken than just a chicken breast, these leftover meat bones were boiled and made into broth. This broth was a nutritious part of our diet. It was the base for soups, sauces or used in place of water for cooking grains. Periodic fasting on broth was an age-old method to let digestion rest, heal, and repair.
Bone broth today can still be used for healing and has many health benefits. It is a comfort food, easy to digest and full of minerals and amino acids. These are released and broken down at a very low and slow method of heating that extracts all of these nutrients from the bones and meat left on the bone. The connective tissue is broken down into gelatin and other amino acids. These amino acids and gelatin reduce inflammation, promote anti-aging, intestinal health, immunity and even sleep! Glucosamine found in collagen keeps our joints healthy. But not only our joints, but also our skin, bone, arteries, and hair. Bone broth is high in protein as well as the minerals calcium, magnesium, and phosphorus, which are hydrating for your gut and body. The amino acids arginine, glycine and glutamine can support “leaky gut” healing by building new connective tissue and building up the intestinal barrier. They can heal and seal the gut. Some of these amino acids, specifically glutamine, has been shown to be supportive in treating chronic conditions such as Crohn’s disease, ulcerative colitis, irritable bowel syndrome, among others. So how much should you drink every day for these benefits? Start with drinking one cup first thing in the morning and then add in another cup or two throughout the day. What’s the difference between bone broth and stock? They may have the same ingredients but bone broth is cooked much longer than stock or plain broth. You can also purchase high quality powdered bone broth at health food stores (read labels!) and incorporate into smoothies, soups, liquid for cooking grains, or even your morning coffee. Do you want to try making your own bone broth? Give it a try! You can use either chicken or turkey bones, or beef bones with marrow. Cover 2 cups of bones with 6 cups of water, add 1 tsp of sea salt, 1 Tbs of apple cider vinegar and cook on low for at least 24 hours in a slow cooker or for extra nutrients add in carrots, celery, onion, garlic, peppercorns, fresh thyme, parsley and slow cook for up to 48 hours. Skim fat, let cool and strain. You can even make a vegetarian version of broth by using a variety of mushrooms, seaweed and vegetables. The nutrient profile will be different than a bone broth but will still provide a wide nutrient profile and healing benefits. Some commercial bone broths may contain additives or excessive amounts of sodium, so it’s essential to read labels carefully or make your own bone broth at home to control the ingredients.
A word of caution- those with a histamine intolerance should be aware that bone broth contains histamines and can cause symptoms due to it’s extensive cooking time and use of apple cider vinegar. Histamine intolerance is caused by a digestive enzyme not working efficiently in the body that metabolizes histamine.
Whether you choose to incorporate bone broth into your diet as a wholesome addition or simply enjoy it as a comforting beverage, drinking bone broth is a great way to support our immune system and add health benefits this winter season.
-Kathy Swelstad
Grand Junction Nutritional Therapy Practitioner