When you hear the term “leaky gut,” what comes to mind?
Digestive issues…? Tummy troubles…? Food sensitivities…?
The think is leaky guy can create many more symptoms other than just an upset tummy.. Your overall health greatly depends on the balance of good and bad microbes that live inside your gut.
- How do microbes help you? Food digestion and absorption, immune system maintenance, cognitive function, and emotional control.
- How do microbes hurt you? An imbalance of microbes leads to a “leaky gut” → this means that the bad guys leak through tight junctions in your intestines and enter your blood stream. This also allows undigested proteins to leak out and cause inflammation and an immune system response. Widespread inflammation is the result, leaving you with symptoms of fatigue, weight gain, poor skin health and a host of other problems.
Conditions that inflammation drives include
- inflammatory bowel disease
- ulcertive colitis
- celiac disease
- pernicious anemia
- bipolar disorder
- psoriatic arthritis
- rheumatoid arthritis
- seasonal allergies
- food allergies
- frequent upper respiratory infections
- chronic fatigue
- and many more...
Bone broth is quickly becoming a “go-to” food for improving and balancing gut health. With evidence dating back to ancient civilizations, this healthy staple is rich in protein and nutrients that are easy to digest. Looking back to the days of our ancestors, bone broth was a way in which every part of the animal could be used. Everything was boiled and simmered, causing the bones to release healing compounds like proline, glucosamine, and gelatin.
Collagen is the primary protein in connective tissue, skin and bones of vertebrate animals. When boiling bone broth, the breakdown of collagen is produces gelatin, a superfood with anti-inflammatory and anti-aging properties. It is full of healthy amino acids that keep the body functioning optimally. Gelatin protects and soothes the lining of the gut, promoting balance of gut microbes and good bacterial growth. It aids in digestion and absorption of nutrients, healing disorders like irritable bowel syndrome, ulcerative colitis, and acid reflux.
In addition to supporting gut integrity, gelatin even reduces food sensitivities. Drinking bone broth helps people with food allergies tolerate certain foods better, including cow’s milk and gluten. Because gelatin helps break down proteins and sooth the gut lining, it heals a leaky gut and the subsequent inflammatory disorders that follow. Bone broth even supports healthy immune function, promoting healthy sleep and boosting energy levels.
Gelatin is derived from collagen → collagen helps form elastin, a compound within the skin that maintains youthful tone, texture and appearance. As we age, wrinkles and cellulite develop from a lack of connective tissue. Skin begins to lose its firm tone, increasing the appearance of fine lines. Consuming collagen-rich bone broth may reduce cellulite and promote smooth skin, making you look younger. In one study from 2014, an increase in collagen consumption resulted in increased skin elasticity and moisture, as well as decreased signs of aging.
The proline and glucosamine in bone broth helps regenerate cartilage and heal joints, providing the bone-building minerals that prevent bone loss and reduce joint pain. Glucosamine becomes depleted as we age, resulting in stiff and painful joints. Drinking bone broth is an easy and inexpensive way to replace the glucosamine we’ve lost, supporting joint comfort and flexibility.
If you’re looking to heal your gut with some bone broth, beware of many store-bought “stock” and “broth” options. Instead of using real ingredients, many companies use lab-produced meat flavors to enhance their products. Many of these products also contain MSG for its meaty flavor, despite the fact that it is a known neurotoxin. The best option is to make your own bone broth at home. Opt for grass-fed bones from local stores and farmers markets. These products should be free of antibiotics and hormones to receive their full benefit.
Need a thick and tasty bone broth to make at home? Try this Ultimate Bone Broth recipe from PALEOHACKS. You’ll need 4 pounds of beef or chicken bones, 12 cups of water, 2 tablespoons of apple cider vinegar, 3 bay leaves, 3-5 sprigs of fresh rosemary, 6 garlic cloves and 1 teaspoon black peppercorns.
To make a more heartier option, add some onion, carrots and leeks. Note that prep time for this recipe is only 10 minutes, whereas the cook time is approximately 48 hours.