Revitalising Gut Health: Unraveling the Healing Powers of Bone Broth
From “Nourishing Traditions” by Sally Fallon "Good broth will resurrect the dead," says a South American proverb. A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, heals leaky gut, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in your love life--so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces.
Science validates what our grandmothers knew. Rich homemade chicken broths helps with colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, collagen now sold as expensive supplements for arthritis and joint pain.
Want to try to make your own haling bone broth recipe? It does need to sit and simmer for a long time but makes great soup and is so nutritious, even for your soul! Home made soup or broth are perfect winter snacks to help you keep normal blood sugar levels and stop sugar cravings.
From Jamie's Kitchen by Jamie Oliver
Easy Chicken Bone Broth
Ingredients
Makes 4 litres/7 pints
• 2kg (4 and 1/2 lb) raw chicken carcasses, preferably free-range or organic, legs or wings chopped
• 1/2 head of garlic, unpeeled and bashed
• 5 sticks of celery, roughly chopped
• 2 medium leeks, roughly chopped
• 2 medium onions, roughly chopped
• 2 large carrots, roughly chopped
• 3 bay leaves
• 2 sprigs of fresh rosemary
• 5 sprigs of fresh parsley
• 5 sprigs of fresh thyme
• 5 whole black peppercorns
• 6 litres cold water
Method
Place the chicken carcasses, garlic, vegetables, herbs and peppercorns in a large, deep-bottomed pan. Add the cold water and bring to the boil, skim, then turn the heat down to a simmer. Continue to simmer gently for 3-4 hours, skimming as necessary, then pass the stock through a fine sieve. Allow to cool for about half an hour, then refrigerate. Once the stock is cold it should look clear and slightly amber in colour. I usually divide it into small plastic containers at this point and freeze it. It will keep in the fridge for about 4 days and in the freezer for 2-3 months.
If you are following a low FODMAP diet then just leave out the garlic and onions and only use the green parts of the leeks.
If you have a pressure cooker it reduces cooking time to about 30 minutes.
Understanding Leaky Gut and Gut Dysbiosis
Leaky gut, also known as increased intestinal permeability, occurs when the tight junctions between the cells that make up the wall of the gut start to loosen. This allows larger, potentially harmful substances that should normally be restricted, to pass through into the bloodstream.
These substances include undigested food particles, bacteria, and toxins. When this occurs, it can lead to inflammation and can trigger various health issues including autoimmune diseases, allergies, and skin conditions. Gut dysbiosis, a term used to describe an imbalance in the gut microbiota, often accompanies leaky gut and can contribute to its onset and progression.
Strategies for Repairing Leaky Gut
Fixing leaky gut involves several strategies aimed at reducing inflammation and restoring a healthy balance of bacteria in the gut. Consuming homemade bone broth as discussed above is one such strategy, owing to its rich content of amino acids like glutamine, which helps in maintaining the integrity of the gut wall, and other nutrients that help in reducing inflammation.
Additionally, eliminating inflammatory foods, consuming a diet rich in fibrous vegetables, fermented foods, and taking probiotic supplements can also aid in rebalancing the gut microbiota and alleviate symptoms associated with gut dysbiosis. Embracing a lifestyle that includes stress management, regular exercise, and avoiding unnecessary antibiotic use can also play a pivotal role in maintaining gut health.
Seeking Professional Advice and Personalised Solutions
However, while lifestyle and dietary changes are crucial, it is equally important to consult with a nutritionist. They can perform tests to confirm whether leaky gut or gut dysbiosis is present and can provide personalised advice and treatment options based on individual health conditions and symptoms.
Sometimes, addressing underlying health conditions, such as infections or immune system imbalances, is necessary to fully resolve gut health issues. It is essential to approach leaky gut and gut dysbiosis with a comprehensive plan that includes diet, lifestyle, and medical advice to ensure optimal gut health and overall well-being.
Introducing the Gut Fix Program
In conclusion, nurturing gut health is paramount for maintaining overall well-being. Understanding what is leaky gut, addressing gut dysbiosis, and implementing holistic strategies are the building blocks to a healthier, more vibrant you. If you’re keen on embarking on a journey to revitalise your gut health, consider exploring my "Gut Fix Program". This comprehensive program is designed to guide you through the essential steps to repair and rejuvenate your gut, with structured consults and support, nutritious recipes like the healing bone broth, and ongoing support to help you achieve your health goals. Navigate to the Gut Fix Program page to discover more about how you can begin your journey to optimal gut health and holistic wellness today.
