Thinking of trying bone broth for healing the gut? You’re not alone. More and more people are waking up to the benefits of a happy gut. According to recent research, the health of our gut can affect our mood, immune system, weight and much, much more.
But can it really be beneficial? And if so, why do we think it may be good to consume bone broth for healing the gut? Keep reading to find out the facts…
Gut health – why is it important?
Nutritionist Christine Bailey is the author of the Gut Health Diet Plan. She explains, “The collection of bacteria living in and on our body is known as the ‘microbiome’ and consists of around 100 trillion bacterial cells, the highest concentration of which is in your gut. A higher diversity of gut microbes is associated with better health long term.”
Benefits of a healthy gut
Our gut microbes don’t just help us to digest food. They also produce molecules called short chain fatty acids (SCFAs). These help us to burn energy and reduce inflammation. We also need gut bacteria to produce vitamin K2 and various B vitamins. A healthy gut could even mean fewer sick days.
Signs of an unhealthy gut
Poor diet, medications, stress and infections can all effect your gut. Christine told us, “When the balance of our gut microbes is disrupted, it can lead to a problem called dysbiosis. Dysbiosis is probably much more common than you’d think. It has been associated with a range of health issues including IBS, inflammatory bowel disease, allergies and even obesity.”
Bone broth for gut health
Bone broth isn’t just tasty. It’s also rich in amino acids, collagen and nutrients, including gelatine and glycine, both of which help to support the gut barrier. According to Christine, “Consuming bone broth is an easy way to support your gut health and an effective way to support overall digestion.
“Gelatine absorbs water and helps maintain the layer of mucus that supports the gut barrier. Gelatine and glycine have also been shown to help lower inflammation (in your gut and joints) and glutamine is an important nutrient for maintaining a healthy gut lining.”
Which bone broth is best for gut health?
You can make bone broth at home. (Check out our bone broth recipe for leaky gut.) However, a good bone broth needs to simmer for several hours, so an easier solution is to use a ready-made bone broth.
Not all bone broths are created equally. You’ll want to look for one that’s been slow-cooked. Avoid any with added ingredients such as sugar, salt and artificial preservatives.
Boosh bone broths are 100% organic and free from artificial colours, flavours or sugars. Each one is slow cooked for 16 hours to extract as many of the nutrients as possible. As well as being a good source of gut-friendly ingredients like glycine, Boosh bone broths are also rich in collagen, which is essential for healthy bones, muscles, joints, skin and so much more.
Does chicken bone broth heal leaky gut?
Both beef and chicken bone broths are beneficial for gut health. Which one you choose mainly depends on what you want to use it for. Boosh Organic Beef Bone Broth is ideal for adding depth of flavour to pies and stews, while Boosh Organic Chicken Bone Broth is perfect for risottos, pasta dishes and that ever-popular, ever-comforting chicken soup. Both can also be drunk alone, hot or cold.
How much bone broth should I drink to heal my gut?
One cup a day is a good amount to aim for. That said, Boosh bone broths are low in calories and don’t have any added sugar, salt or other ‘nasties’, so there’s no reason you can’t drink more if you want to. Bone broth is packed with flavour and incredibly versatile. You can enjoy it as a comforting hot drink, use it in soups and stews and add it to pies and curries. The list goes on. You’ll find lots of recipes using bone broth here.
How long does it take for bone broth to heal your gut?
Bone broth is just one factor in gut healing. It’s not a miracle worker, so you won’t see a huge difference straight away. But, if you drink bone broth regularly as part of a healthy diet, and follow the gut health guide below, you should start to notice an improvement.
How can I heal my gut naturally?
Along with bone broth for gut health, there are several other small changes you might want to make to your diet and lifestyle.
Eat enough fibre
Fibre supports the growth of our beneficial gut bacteria. Beans and pulses, oats, wholegrain rice, leafy greens, green bananas and starchy vegetables are just a few examples of fibre-rich foods.
Add in polyphenols
Polyphenols are naturally occurring compounds found in plants. According to Christine, “Simply adding a variety of polyphenol-rich foods to your diet can improve the composition of your gut flora.” Polyphenol-rich foods include green tea, blueberries, globe artichokes, cherries, plums, raspberries, strawberries, grapes, spinach and even dark chocolate.
Include fermented foods
Eating fermented foods (such as kimchi, sauerkraut, kefir, yogurt and kombucha) is an easy way to introduce probiotics into your digestive system. Try to have half a cup of fermented foods daily. A small pot of Greek yogurt with some berries makes an ideal healthy snack.
Certain foods can disrupt our gut microbiome. Christine explains, “Refined carbohydrates, sugars, artificial sweeteners, processed foods and ready meals can all cause shifts in the balance of our gut flora. Focus instead on a more Mediterranean style of eating with plenty of whole foods, lean proteins, colourful fruits and vegetables and healthy fats (e.g olives, avocado, oily fish, nuts and seeds).”
A lack of quality sleep has been shown to alter our gut microbiome and affect overall digestive health. It’s not always easy to get enough sleep, especially if you suffer from insomnia, but do try to prioritise it when you can.
Regular physical activity can improve the number and diversity of beneficial microbes in our gut. So try to get some exercise every day. Even just a brisk walk helps. But don’t go overboard – over exercising can actually have a negative impact on your gut.
What are the other benefits of bone broth?
Bone broth is packed with goodness, from collagen and protein to amino acids, vitamins and minerals. It’s also naturally low in calories. And it tastes great.
If you want to feel everyday wonderful, a daily bone broth is a great way to start.