Bone Broth Boosts Skin Health
Bone broths collagen content has another superpower: reducing the signs of aging. Studies show collagen supplements can significantly reduce wrinkles in as few as eight weeks. One study found that women 45-55 years old taking a collagen supplement experienced increased skin elasticity in just four weeks, as opposed to women taking a placebo.
These effects are seen because collagen production in our bodies tends to decline over time, leading to sagging skin and other markers of aging. Naturally, consuming additional collagen can keep your levels up and boost skin health.
How To Get The Benefits Of Bone Broth Without The Hassle Of Making It
Many stores and restaurants now have bone broth available for purchase, so that is one option if you are not able to make it yourself. In New York City, you could stop by Brodo for a cup of organic and grass-fed chicken or beef bone broth and choose your favorite add-in. Another option is to order 100% organic and grass-fed bone broth online: and www.barebonesbroth.com.
You could also take supplements* that contain some of the main ingredients in bone broth and take them in water or in a protein shake. Glutamine and Glycine, for example, are both available as powders or capsules that can be used instead of going through the process of making bone broth. You can buy both these products in my online store by clicking on the product names below:
- Electrolyte powders can be a quick and convenient way to take in minerals and stay hydrated
- Collagen and gelatin products are also becoming available
What Are The Symptoms Of Leaky Gut
The symptoms of leaky gut include constipation, frequent diarrhea , a complete absence of gas and undigested fiber in your stool.
Also, if you routinely experience gut rot, bloating, gas or indigestion you may be suffering from leaky gut.
Now that youve read the laundry list, lets talk about how to fix this stubborn brute.
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Bone Broth Recipe For Leaky Gut
You can get bone broth right from your kitchen! It’s easy to make bone broth or gelatin .
First, go to a local butcher shop or grocery store and get ingredients such as beef, lamb or chicken feet, bones and joints. We strongly recommend grass-fed, organic bones and joints.
Second, follow this recipe to prepare and simmer bones in water in a pot on the stove or slow cooker, with other ingredients like apple cider vinegar and sea salt for at least 24 hours.
Although making bone broth at home is easy, it’s time-consuming and may not always be convenient to make.
Therefore, you may want to supplement your homemade version of bone broth with ready-made or powder.
Fermentable / Soluble Fibers
Eat fermentable fibers from vegetable sources. Fermentable fiber sources from food are often overlooked as a supplement for healing leaky gut. Vegetables are naturally high in fiber, and some of the most nutritious vegetables also contain soluble fibers that feed probiotics while they travel through your digestive tract. These vegetables include leeks, onions, garlic and asparagus.
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Boost Your Gut Health With Beef Bone Broth Collagen
Free eBook: 35 Gut Recovery Recipes
Amy Myers, MD
Amy Myers, M.D. is a functional medicine physician, trained and certified by The Institute of Functional Medicine. Dr. Myers earned her Doctor of Medicine at the LSU Health Science Center, and completed her Emergency Medicine residency at the University of Maryland Medical Center.
Dr. Myers retired from her functional medicine clinic, Austin UltraHealth, where she served thousands of patients, to empower those who were failed by conventional medicine. Shes a 2x New York Times bestselling author, and the founder and CEO of the health & lifestyle e-commerce brand, Amy Myers MD®.
Collagen! I talk about it all the time because its so important to your overall health. I recommend collagen supplements for just about everyone to add to your bodys natural supply. For those of us who are over 40, its even more important because your bodys natural ability to make this critical amino acid is drastically reduced by our fourth decade. For women, it drops even further after menopause. Thats why I love Bone Broth! Its one of the simplest and most delicious ways to increase your collagen intake.
Lets talk a little bit more about why supplementing with collagen is so important and why my new Beef Bone Broth Collagen is one of the best ways to boost your intake.
How To Choose High Quality Bones For Your Broth
Choosing bones for your bone broth is similar to choosing high-quality meat and eggs: you want to make sure the bones are coming from pasture-raised animals free from hormones and antibiotics. These animals are allowed to roam free, eating their natural diets as well as feed that isnt produced from genetically engineered ingredients. This ensures that you have a cleaner, more nutrient-rich bone broth.
Normally, you should be able to see this on the label. However, if you cant find these at your local grocery, contact local butchers. From there, you can ask about their animals, and how they are raised and fed.
You should also look for pieces that arent common in your grocery, which is easy to do if you go the butcher route. Think of ingredients like chicken feet and necks, which also contain collagen.
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How Can You Tell If You Have An Unhealthy Gut
Theres more than one way that your gut health can go awry, and more than one reason for it, too. Problems with your gut can range from intestinal permeability to dysbiosis and inflammation, and you may just suffer from a mix of all three.
If youre experiencing symptoms like as brain fog, inflammation, acne, gas, eczema, fatigue, bloating, unintentional weight changes, skin issues, and more, you likely have an unhealthy gut. etc.
Though there are a few different causes, the main ones tend to be:
- Food choices, particularly excess sugar and carbohydrates, as well as intake of potentially inflammatory foods like gluten
- Antibiotic-use, along with other pharmaceutical drugs
- Toxin exposure, including from things like plastics, personal care products, non-filtered water, and home cleaning products
- Infections like H Pylori
Dysbiosis simply means an imbalance in your gut bacteria, with too many opportunistic bad bacteria, and in some cases, not enough of the beneficial bacteria that you need in your gut.
When your gut is “leaky”, large particles easily pass through the gut lining, including particles that may not be safe, or that your body may view as foreign.
You want your gut lining to be selective about what passes through, which is where epithelial cells come into play.
This is where the epithelial cells come into play.
When theyre functioning properly, your epithelial cells help maintain homeostasis within your digestive tract and support a strong, robust immune system.
Bone Broth Improves Joint Health
Studies also show the abundance of collagen in bone broth can improve joint health while also providing relief for those suffering with inflammatory diseases affecting the joints, such as rheumatoid arthritis. In one study, participants with osteoarthritis taking a collagen supplement made from chicken necks for 90 days experienced a 40 percent decrease in symptoms, with the severity of the same symptoms also dropping by 33 percent.
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Sleep Benefits Of Bone Broth
Bone broth is naturally high in L-glycine, which has been shown in studies to improve sleep. Glycine inhibits neurotransmitters and is an essential amino acid that we need to partially acquire from our diet . According to one study, 3 grams of glycine consumed before bedtime shortened the time it took to fall asleep and improved overall sleep . Another study has made this association as well . If you struggle with insomnia or falling asleep, you might drink bone broth before bed for a simple, non-toxic sleep aid.
Why Has Bone Broth Become So Popular
In the past 10+ years, theres been a revival of ancestral and traditional diets. First on the scene was likely paleo with an emphasis on grass-fed meats, pastured eggs, whole milk, and organ meats like liver, and offal. This is also referred to as nose-to-tail eating.
Soon to follow were stocks and broths and in the name of ancient traditions and pioneer cooking. Broths stocks have been a staple in the human diet for eons and their popularity stems from that culinary philosophy.
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Claim: Rich In Minerals That Support Your Immune System
Bone broth has been used as a treatment for the flu, colds, coughs, and sinus issues for hundreds of years all around the globe. This is because of the trace minerals and electrolytes like potassium, magnesium and phosphorus.
Research to Support it:
In the 1990s researchers found that chicken soup supports immunity and can help cure health issues like the common cold or infections.
The study found that drinking it blocks white blood cells in our upper respiratory tract. Less white blood cells helps to shorten the duration of a cold. Meaning you heal quicker from the immunity boost.
So what is going on here? The researchers think that two things may be responsible for clearing up a cold or infection.
The gut wall and brain are intimately connected and a compromised gut wall can lead to more complex autoimmune issues.
Claim: Get All Day Energy Without The Crash
Some brand are claiming it will give you steady energy without the dreaded caffeine crash. What goes into this? I think most brands making this statement do it because of the natural electrolytes. Electrolytes like potassium, sodium and magnesium can help stabilize energy levels and assist in general health and wellness.
Research to Support it:
You’ll find no studies to back up the idea that it gives you endless energy. Many electrolyte supplements make similar claims. So you have to look at the individual hydration of each product to see if it will help.
For chicken bone broth, look for one that has at least 300 mg potassium per serving . If there is less than 200 mg than it is simply not a traditionally made product.
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What Nutrients Does Bone Broth Contain
The nutrient content of bone broth depends on the ingredients and their quality:
- Bone. The bone itself yields minerals like calcium and phosphorus. Sodium, magnesium, and potassium may also be present.
- Bone marrow gives you vitamins A, B2, B12, and E, plus omega-3s, omega-6s, and minerals like calcium, iron, selenium, and zinc .
- Connective tissue. This tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.
Bones, marrow, and connective tissue are all largely made up of the protein collagen, which turns into gelatin when cooked.
Gelatin has a unique profile of amino acids and is particularly high in the amino acid glycine .
Summary
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Summary
Bone broth contains a number of healthy and beneficial nutrients. It may have anti-inflammatory effects, can help improve bone and joint health, and may improve sleep quality.
Here are answers to the most commonly asked questions about bone broth.
Why Is Bone Broth Good For You And Your Gut
The primary reason bone broth is so good for you is it can help heal the intestinal lining of your gut. Leaky gut syndrome is a result of a weakened gut lining. Bone broth is abundant in collagen, which is extracted from soaking and cooking the animal bones with vegetables and herbs. Collagen is about a third of the protein in your body, making it the most abundant protein. Collagen supports joint health and the elasticity of the skin, its also found in your bones, muscles, and blood. As you age your body naturally produces less collagen, which makes bone broth beneficial to both your gut health as well as anti-aging.
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How Do We Get Good Gut Health
Heres what we know. A healthy microbiome protects us from disease and infection, aids in digestion and absorption of food, regulates metabolism, produces hormones and much more. Woah!
You might be asking: what makes a healthy microbiome? Well that is a loaded question my friend. But I have good news for you!
This may be the only case where each of us are truly a special snowflake. We inherit a human genome from our parents, but each of the 100+ trillion microbes in our gut has its own genome as well.
Research tells us that a healthy functioning microbiome is comprised of a diverse range of bacteria or gut flora. For the purpose of this article, Ill use both terms. Our microbiome changes throughout life for better or for worse based on lifestyle.
Bone Broth For Gut Health: The Ingredients
Bone broth for gut health typically consists of 5-10 ingredients. There are 2 ingredients responsible for the gut healing benefits of bone broth: water and bones.
Other ingredients in bone broth are aromatics, vegetables, herbs and spices. These ingredients are for taste only and do not directly help your gut health.
A word of caution: be careful of bone broth brands listing buzzworthy foods and ingredients at the end of their ingredient list.
This is called ingredient stuffing and is used to boost the supposed health benefits of a food product. In reality the ingredient is in such low quantities that there are no gut health benefits of bone broth in these products.
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Organic Gut Healing Bone Broth
To make delicious, gelatinous, gut healing bone broth you need to get a few basics right. This recipe will reward you with the most exquisite and nutritious broth you will ever taste.
Bone broths are the cornerstone of a gut healing protocol and it could not be easier to incorporate into the daily diet. You can take it straight or in soups, poach meat and fish, cook beans, cook rice and other grains, use in dressings and in some cases we have even managed to sneak it in a smoothie for the trickiest of a customer!
It is essential that the bones are sourced from an organic and ethical supplier. In this recipe, we have used chicken bones as this is the mildest broth and appeals to the majority. You can also use beef bones or pork bones I am not a fan of using lamb bones as the taste is too strong but some people love that. You can also use wild meat and bird bones as long as you have a great source then most bones would work really well.
To get our chicken broth truly gelatinous we have used the chicken carcass as well as the necks and the feet the feet are essential I know that there might be a yuk factor for some but without the chicken feet, the broth will be watery and not nearly as healing. We buy our bones from Green Pasture Farms or Primal Meats both are excellent suppliers and we love their ethical stance and their awesome service.
- 1/4cupapple cider vinegar
- 1Stick dried kombu
How Much Bone Broth To Drink For Leaky Gut
As we mentioned, bone broth has been studied for its anti-inflammatory power, which may translate to a healthier gut and smoother digestion. Plus, as we review, collagen, which is found in bone broth, can also help strengthen the lining of the GI tract to protect developing what’s known as a leaky gut. Bone broth is a comforting, calming delicious way to help heal your gut.
Drinking two cups of bone broth per day, along with anti-inflammatory foods and natural herbs and spices should go a long way to help support a healthy gut.
Did you know your favorite furry friend can also get all the benefits of bone broth too? Check out this review of the best store bought bone broth for dogs.
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Is There A Difference Between Bone Broth And Regular Broth Or Stock
Yes, there is a difference!
On the simplest level, regular broth isnt simmered with bones for an extended period of time, so contains less of the collagen and gelatin that gives bone broth such incredible benefits.
Most importantly, high quality bone broth is sourced from grass-fed or pasture-raised animals.
Leaky Gut Syndrome Summary
So there you have it, a lengthy primer on the importance of gut flora, your microbiome and leaky gut syndrome.
My goal is to get you to be more mindful with your daily choices — everything is a tradeoff, and a lot of this is in our control. Dont let someone tell you otherwise.
Id love to hear if youve experienced any gut issues and how youve resolved them. Please leave a comment below.
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Hydration And Your Digestive System
Being hydrated with a good balance of naturally occurring electrolytes is also necessary for your gut health.
Poor gut health is a risk factor for low electrolyte levels and low electrolyte levels stop your stomach acid from killing bad bacteria .
As you can see, hydration plays a role in gut health. Why do I bring this up? Bone broth is the ultimate whole food source of electrolytes for the health of your gut.
Chicken bone broth is full of potassium, magnesium, chloride and phosphorus to provide you with endless hydration to ensure your gut functions properly.
