Earlier this week I shared five surprising symptoms of an unhealthy gut (check out the article here!). So, what can you do if you think your gut might be out of balance? Or maybe you’re trying to maintain the health of an already healthy gut. Regardless of the reason, bone broth is a powerful tool to heal and support the gut. Loaded with powerful proteins, amino acids and other nutrients, this superfood is the GI track’s ultimate best friend. Ready to learn more? Let’s dive into five of the best benefits of bone broth for gut health.
Repairs the Gut Lining
Bone broth is made by boiling down animal bone, marrow and connective tissue. During the process, collagen, which is the main protein found in the animal parts, is released into the broth, and converted into gelatin. (Interested in learning more about the power of collagen? Check out my article here).
Gelatin is the main source of protein found in bone broth. In fact, bone broth can pack as many as 10 grams of protein per serving. In addition to being a great source of protein, the collagen/gelatin mixture is also the main contributor to the broths gut healing abilities.
The lining of the gut contains collagen. Therefore, when we consume collagen, it is absorbed into the gut and repairs damaged portions of the gut lining. This makes bone broth especially beneficial to those diagnosed with leaky gut, a condition is which the GI tract becomes permeable and food passes through the gut lining into the bloodstream. A healthy, strong, enforced gut lining is critical to the health of the gut. So, if you are looking for ways to improve or support your gut lining, consider adding a serving of bone broth to your diet every day. It’s an easy addition that can have huge benefits on your health.
Promotes a Balanced Microbiome
Our GI tract is comprised of billions of gut flora, collectively known as the gut microbiome. At any time, there is a mixture of good and bad bacteria in our gut. A disproportionately high amount of bad bacteria can lead to an unhealthy gut.
Fortunately, the nutrients in bone broth feed the good bacteria and contribute to a balanced microbiome. It’s these good bacteria that support the health of the GI tract and allow it to function as intended. It’s easy for our microbiome to fall out of balance. Everything from antibiotics, inflammatory food, alcohol and environmental toxins can feed bad bacteria or kill off the good bacteria. Therefore, if you think your gut microbiome might be out of balance, consider adding bone broth to bring things back into equilibrium.
As part of the natural digestive process, toxins and waste build up in the GI tract. To keep the digestive system functioning properly, our body must rid itself of the waste. Fortunately, our bodies are equipped with the tools it needs to complete this detoxification process. One of these essential tools is the liver.
So how does bone broth support detoxification? Well, bone broth contains an amino acid called glycine. Glycine stimulates the production of glutathione which in turn supports proper functioning of the liver. Therefore, if you’re looking for an easy way to support your liver, consider sipping on some broth throughout the day.
Supports Healthy Joints
Spoiler alert: In the article I mentioned earlier about symptoms of an unhealthy gut, I share how chronic inflammation can lead to joint pain and arthritis. Therefore, I think its only fair to mention how bone broth can support healthy joints. First off, the collagen found in bone broth supports the body’s cartilage restoration. But did you know that bone broth also contains glucosamine, another natural compound found in cartilage? Therefore, the consumption of bone broth also supports the connective tissue around our joints and promotes joint flexibility.
So, if you’re suffering from joint pain or stiffness due to an unhealthy gut, consider adding bone broth to your diet. Not only will you improve the health of your gut, but you will also directly support the health of your joints. Talk about killing two birds with one stone.
Bonus: Hair, Skin & Nail Support
Spoiler alert #2. In the article I keep mentioning about symptoms of an unhealthy gut (seriously, if you haven’t already, just read the article!), I also share how an unhealthy gut can lead to skin conditions such as psoriasis.
Have no fear! The collagen in bone broth is just as beneficial to our hair, skin and nails as it is to our gut. Just as collagen repairs the damage in our gut lining, it also supports our connective tissue, enhancing the elasticity, moisture and texture of our skin. It also promotes hair and nail growth. So, if you’re looking for something that can make you healthy on the inside and beautiful on the outside, bone broth/collagen has you covered!
My Favorite Bone Broth
The recent rise in popularity of bone broth has made buying quality bone broth in store easier than ever! My favorite brand is Kettle & Fire. The flavor is so good that I simply heat up a cup on the stove and enjoy it as is.
However, if you want to make your own broth at home, more power to you! It’s not challenging as it simply requires roasting the animal bones in the oven and then simmering them with water and an assortment of vegetables and seasonings of your liking. It is, however, a time-consuming task! To extract the nutrient goodness from the animal parts you will need to simmer the broth for 8 to 24 hours.
If making broth at home sounds too time consuming another tip I have is to buy broth from a local Vietnamese restaurant. The restaurant will do all the work (sourcing the bones and slow roasting the broth), but it tastes homemade and has the amazing, gut healing, gelatinous texture that makes the broth so delicious.
Adding a cup of bone broth to your daily routine is an easy and tasty way to support your gut, as well as your overall, health. Sip on warm broth as a snack throughout the day or as an appetizer to your lunch or dinner. I also suggest swapping bone broth into recipes that call for stock. It’s a quick swap that won’t hinder the flavor and will take the health benefits of your dish to the next level.
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