One of the awesome benefits of taking bone broth is its effects on the gut. This is why lots of people spend a long time looking for the best bone broth recipe for leaky gut. There are lots of bone broth recipes online but only a few can get you what you need.
You might think it’s simply simmering for 12 – 24 hours that makes the perfect bone broth. But there is a lot more to consider. From using the right ingredients to simmering the right way, there is a lot you should know before you start making your bone broth.
This bone broth recipe for leaky gut will work wonders for you and also offer many other health benefits.
What is Bone Broth?
Bone broth recently gained a lot of attention, but it has been around for a long time. Different recipes have been used as far back as the prehistoric times due to the numerous health benefits it provides.
Bone broth is made by simmering bones, herbs, spices, and vegetables for a long period of time. The addition of herbs, spices, and vegetables is very important as it is what makes the broth nutrient-dense.
The process of making bone broth is really simple, however, a handful of recipes which make the perfect bone broth add something even more. Rather than just adding herbs, spices, and vegetables to boost taste, there is a whole lot more you will have to do.
We’ve got all that covered in our gut-healing bone broth recipe below.
What is Leaky Gut?
Leaky gut is a condition where the permeability of the intestinal walls is comprised.
The intestinal walls play an important role in deciding what enters the bloodstream. Small gaps in these walls allow only water and nutrients to pass through.
If these gaps become loose, the gut becomes more permeable. This makes it easy for harmful bacteria and toxins to get into the bloodstream and cause a lot of problems like inflammation of the bowels.
What Causes Leaky Gut?
The actual causes of leaky gut are unknown but lifestyle choices, poor diet, and some health conditions could play a role. Below are some of the factors that may cause leaky gut.
- Excessive alcohol intake
- Nutrient deficiencies
- Chronic inflammation
- Chronic stress
- Poor gut health (bacteria imbalance)
- Yeast overgrowth
- Some medications like Non-steroidal anti-inflammatory drugs (NSAIDs)
Bone Broth For Gut Health
Bone broth contains a lot of beneficial nutrients that help improve the gut. Nutrients like gelatin restore the gut lining which prevents microbes and toxins from passing through the intestinal barrier and entering the bloodstream.
Another nutrient, Collagen plays an important role in digestive function. It builds the tissue that lines the gastrointestinal tract and the colon.
Among the other beneficial nutrients is glutamine. Glutamine promotes the healing of the intestinal barrier in both humans and animals which, in turn, makes the gut lining less permeable.
All these nutrients work together to provide a lot of benefits than just promoting gut health, which is why many people love taking bone broth. However, you can only get the benefits, if these nutrients are available in the broth you make.
This is why you should for the perfect bone broth recipe for leaky gut. This recipe should include all the ingredients that have these nutrients. It should also include the right process that will liberate the nutrients from the ingredients into the broth.
Bone Broth Recipe for Leaky Gut
Most bone broth recipes are basic and easy to follow. However, the number and kinds of ingredients you use will determine the number of benefits you will get from the broth.
Our bone broth recipe for leaky gut contains not just a lot of herbs, spices, and vegetables, but also the right ones that will provide you with all the nutrients that make bone broth a healing wonder.
Some of these ingredients are optional and you can switch them for another ingredient if you wish. Ensure that you follow the process perfectly.
Where to Buy Bones For Bone Broth
You can get the bones for broth from anywhere. You can use the chicken or beef bones you have or buy from livestock farmers or butchers. There are online stores that sell healthy organic bones. Stores like US Wellness Meats or Healthy Traditions sell organic grass-fed beef bones.
How to Make Chicken Bone Broth
When making bone broth for leaky gut, it is all about using the right ingredients and making sure that these ingredients are liberated into the broth.
The chicken bone broth recipe below has the right number of ingredients and the perfect simmering time that will make sure the nutrients are liberated into the broth.
- Chicken bones (go for the neck, feet, wings, and back)
- Chayote Squash
- Garlic cloves
- Fresh ginger root
- bay leaves
- Fresh parsley – stems and/or leaves
- 1 tablespoon whole black peppercorns
- 1 tablespoon kosher salt
- Apple cider vinegar (2 tablespoons)
Note: In this recipe, we are going to make use of roasted chicken bones. If you’re using pre-roasted bones, you can go ahead with the instructions below. However, if the bones you want to use aren’t roasted you will have to roast them first.
Roasting the bones is important because it improves the flavor of the broth.
The first step in the instructions is for those who haven’t roasted the bones. If you’re pre-roasted bones, there is no need for you to roast them again. You have to roast the bones for about 10 – 20 minutes
How to Roast Bones
- Preheat the oven to 400F.
- While the oven heats up, spread the bones on a pan so that they are in a single layer.
- Place the pan in the oven and allow it to roast for 5 – 10 minutes, then flip the bones to the other side and roast for another 5 – 10 minutes.
The instructions below give a better result if you’re using a stockpot.
- Place the roasted chicken bones in a large pot (you can use an instant pot or slow cooker). Add the apple cider vinegar and water and allow it to sit for 10 minutes. The apple cider vinegar helps to liberate the nutrients from the bones.
- Add your herbs, spices, and vegetables. Make sure the water in the pot covers all the ingredients including the bones.
- Bring the heat to a medium-high till the water comes to a boil. Then bring it to a low and cook for 24 hours.
- During the first 3 hours of cooking, leave the lid of the pot open and scoop any foam or impurity that rises to the top of the pot with a spoon.
- Thereafter, close the lid and leave it to simmer. Watch out for the water level. You will have to add water anytime the water level in the pot goes below the ingredients.
- After simmering for 24 hours, turn off the heat and strain the broth through a strainer. What you need is only the broth, so you have to remove all the solids till you’re left with only the liquid broth
- Pour the broth into mason jars and allow it to cool to room temperature.
- Place it in the refrigerator for about 2 hours before taking it out and reheating. You can now serve and use your broth any way you want.
Note: it is important that you simmer the broth for a long period of time. This helps to liberate the nutrients from the ingredients. For this recipe, we chose to simmer for about 24 hours. You can simmer yours between 18 – 24 hours.
How to Make Beef Bone Broth
The main difference between beef and chicken bone broths is that we use beef bones to make beef bone broth and use chicken bones to make chicken bone broth.
All other ingredients remain the same. However, there is a difference in the simmering time. While chicken bone broth should be simmered between 18 – 24 hours, beef bone broth should be simmered for a longer period of time.
This is because beef bones are thicker and stronger than chicken bones and it will take a longer period of time to liberate the nutrients from the bones.
The nutrients are what provide bone broth with its gut-healing powers, so you wouldn’t want to shorten the simmering time and lose out on a lot of benefits.
- Beef bones (go for marrow bones, knuckles, oxtail, short rib, etc)
- Chayote Squash
- Garlic cloves
- Fresh ginger root
- bay leaves
- Fresh parsley – stems and/or leaves
- whole black peppercorns
- kosher salt
- Apple cider vinegar
Once again, we’re going for roasted beef bones. If your bones aren’t roasted, you can roast them by following the easy guide we gave above.
Roasting bones helps with the flavor, so you wouldn’t want to miss out on that. However, you can go ahead and make your broth even if your bones aren’t roasted.
You can also blanch your bones before roasting them. Blanching is actually important but optional. Blanching the bones helps remove the skin and some bone bits that would ruin your broth completely.
They wouldn’t ruin the nutrient value of your broth but can affect the taste.
How to Blanch Bones
- Place the bones in a large pot and fill with water.
- Bring the water to a boil over high heat and simmer for about 20 minutes.
- Drain the pot and then rinse the bones with water
After doing this you can go ahead to roast your bones.
- Place the beef roasted bones in a large pot and fill the pot with water. Add apple cider vinegar and allow it to sit for 10 minutes.
- Add the other ingredients and more water until all the ingredients are completely submerged in the water.
- Turn the heat to medium-high and bring the water to a boil.
- Then, bring down the heat to a medium-low and leave at a gentle simmer. Foam and impurities will rise to the top of the pot. Scoop it off with a spoon.
- After the first 2 hours, cover the lid of the pot and allow it to simmer for 24 – 48 hours. Remember to continuously fill the pot with water. The water level should always be above the ingredients in the pot.
- Turn off the heat and allow the pot to cool. Then strain the broth through a strainer. Discard all the solids till you’re left with the liquid broth.
- Pour the broth into mason jars and allow it to cool further before placing it in the refrigerator.
When ready to serve, take it out of the refrigerator and preheat to your desired temperature. You can add more spices and herbs to boost the flavor of the broth when heating. When done, pour into a cup and drink the broth.
More Information on the Ingredients
We decided not to be specific about the number of ingredients to use when making your chicken or beef bone broth. It’s really difficult to decide the number of ingredients you should use if you should use 1 tablespoon of this or that.
The number of ingredients you should use will depend on how many bones you want to make your broth with. Lots of bones mean more than 1 tablespoon of anything, especially apple cider vinegar.
You can store your bone broth in the refrigerator for about 5 days and in the freezer for about 3 months.
The perfect bone broth recipe for leaky gut should focus more on the nutrients and the simmering time. It is important that you also focus on this when making your bone broth.
Whether you’re going for chicken or beef bone broth, you should be able to get all the health benefits if you use the right amount of ingredients to make the broth.