The Best Food To Heal Your Gut: Bone Broth or Meat Stock?
Bone Broth is all the rage these days. They say, “It is high in minerals, amino acids, and is good for our gut!” Our society tends to highlight individual foods as cure-alls and we often get the message that everyone needs to be gluten-free, go keto, or drink bone broth. It can be confusing to navigate the plentiful information from doctor Google.
As a functional medicine nutritionist, there is a lot I want to share with you about the big picture of bone broth and gut health. Not all that we have heard is inaccurate, but there are some fine details that could benefit those who are on the verge of quitting, who have been struggling with food intolerances for years or those who feel like they have been eating as well as they could but are still not getting the results of better health. Let us dive into the difference between bone broth and meat stock.
The Popularity of Bone Broth and Its Potential for Gut Health
The popularity of drinking bone broth continues to rise as more people recognize its potential for promoting better gut health. This comforting hot beverage has gained attention for its rich mineral and amino acid content, which can nourish our bodies from within. The connection between meat stock and good gut bacteria is intriguing, as the nutrients present can provide a favorable environment for the growth of beneficial microbes in our digestive system and support a healthy digestive tract. However, amidst the buzz, it's important to approach the subject with discernment and not view bone broth as a one-size-fits-all solution. Each person's gut health journey is unique, and factors such as food intolerances and overall dietary choices play a significant role in achieving optimal well-being.
As a functional medicine nutritionist, there is a lot I want to share with you about the big picture of bone broth and gut health. Not all that we have heard is inaccurate, but there are some fine details that could benefit those who are on the verge of quitting, who have been struggling with food intolerances for years or those who feel like they have been eating as well as they could but are still not getting the results of better health. Let us dive into how to heal your gut and the difference between bone broth and meat stock.
What is Bone Broth?
Bone broth is a protein-packed liquid that can be drunk alone but is usually used as a base for soups, casseroles, and other dishes. Bone broth is typically made by simmering bones and other vegetables for 24-48 hours. This long period of cooking breaks down the minerals and nutrients from the bones and flavors the broth. Because of this long cooking, bone broth contains a superior amount of amino acids and has higher concentrations of minerals than meat stock.
However, excessive amounts of certain amino acids such as glutamic acid have been known to more easily pass through a leaky gut and further pass through the blood-brain barrier. Glutamic acid is a free-glutamate and closely resembles MSG and glutamine. Russell Blaylock, M.D., and Dr. Natasha Campbell McBride recommend for especially those with Autism, other nervous system dysregulation conditions, or neuro-degeneration to avoid free glutamates because of their excitatory effects on a leaky brain. In other words, bone broth can actually exacerbate symptoms in these neurological cases and should be used after significant gut healing.
Bone broth is also much higher in histamines than meat stock because of the long cooking period. Individuals with MCAS/MCAD or histamine intolerance should avoid bone broth.
What is Meat Stock?
Meat stock is a similar protein-packed liquid that can also be drunk alone and used in recipes. However, meat stock is made with meat on the bone, including the connective tissues and flesh, and cooked for a shorter period of time, 1 ½ to 4 hours, depending on the type of animal protein used.
Meat stock is well known to have more gelatin and specific collagen proteins such as proline and glycine, which go directly to strengthening and healing our own connective tissues such as our intestinal walls and blood-brain barrier. These nutrients are pulled out of the meat and connective tissues around the bones during the first several hours of cooking. As such, meat stock is the preferred nourishment for leaky gut, autoimmunity, and microbiome dysbiosis.
Functional Application of Meat Stocks
The Importance of Gelatin in Meat Stocks
One of the star components of meat stocks is gelatin. Gelatin is especially vital in optimizing the digestion of proteins and the utilization of collagen in the body. It also helps improve the digestibility of plant-based proteins such as grains and legumes. For this reason, it is recommended to cook plant proteins in meat stock or bone broth. However, grains and legumes are avoided during the beginning stages of an Autoimmune Paleo diet or a GAPS nutritional protocol because of lectins, poor digestion, sensitivities, and blood sugar regulation issues.
Considerations for Individuals with Specific Health Conditions
Meat stocks are highly preferred to be used in the beginning stages of healing in the form of soups and as a drink. They provide nourishment while minimizing the risk of triggering digestive reactions, especially in individuals with conditions such as irritable bowel syndrome, inflammatory bowel disease, histamine intolerancy or leaky gut syndrome. It is worth noting that bone broth, which contains low levels of gelatin and high amounts of free glutamates, may not be suitable for individuals with ADHD, autism, multiple sclerosis, or other neurological disorders, as well as those with Crohn's disease or leaky gut syndrome.
The Role of Beneficial Bacteria with Meat Stock
This nutrient-rich elixir is known to promote the growth of beneficial gut bacteria and contribute to a healthier gut microbiome. Incorporating meat stock into your diet can be a valuable addition to your wellness routine, supporting digestive health and fostering a balanced gut environment. It's important to listen to your body and make adjustments based on your individual needs as you progress on your gut-healing journey.
Managing Detox Symptoms during Gut Healing
During the early stages of gut healing, it is common to experience detox symptoms, which can manifest as diarrhea, constipation, vomiting, nausea, skin eruptions, or rashes. These reactions are a result of the body eliminating toxins and can be managed or minimized by adjusting the amount of meat stock intake. Additional detox support measures such as Epsom salt baths, saunas, castor oil packs, or enemas can also help alleviate symptoms. It's important to listen to your body and make adjustments accordingly to support the immune system's healing process. Here are some steps for detox support to help:
Dry skin brushing
Juicing fennel and fresh herbs
Supplementing magnesium (especially magnesium citrate for constipation)
Saunas
Epsom salt baths
Enemas
Intermittent fasting
Functional Application of Bone Broth
Bone Broth and Digestive Health
Bone broth has functional applications that greatly benefit digestive health and support better gut health. It is particularly recommended for individuals who do not have leaky gut or are further along their gut healing journey. While each individual's experience may vary, some may find that when they introduce bone broth, their symptoms temporarily return. This indicates that more time is needed for the gut healing process, and it is essential to continue using meat stocks for gut repair.
However, once the digestive system is fully repaired and the liver is working efficiently, bone broth can seamlessly replace meat stock interchangeably.
Types of Meat Stock
What is Beef Stock?
Beef stock is a nourishing and flavorful liquid made by simmering beef bones, particularly beef marrow bones and connective tissues, in water for a shorter period than bone broth. This traditional culinary treasure has gained significant popularity for its numerous health benefits and rich taste. As the beef bones simmer, they release gelatin, collagen, minerals, and amino acids into the stock, resulting in a nutrient-dense elixir that supports a healthy digestive system. The slow cooking process extracts the essence of the beef bones, promoting the growth of healthy gut intestinal cells and fostering a balanced and vibrant gut environment. Beef stock, derived from beef marrow bones, can help maintain a healthy gut and contribute to overall well-being. Incorporating homemade beef stock into your diet is a wonderful way to nourish your body and make the most of its digestive benefits. You can make meat stock at home and enjoy it as a comforting standalone drink, use it as a base for soups and stews, or incorporate it into various recipes to enhance their flavor and support a healthy gut.
What is Chicken Meat Stock?
Chicken meat stock is another popular choice when it comes to nourishing the gut and supporting overall health. Made by simmering a whole raw chicken in water for a shorter period than chicken bone broth, chicken meat stock offers a range of nutritional benefits. It is rich in gelatin, collagen, minerals, and amino acids, which can help heal the digestive system and support the growth of beneficial gut bacteria. Chicken is high in lysine which makes it an optimal choice for post-viral syndrome or other chronic viral infections.
Chicken meat stock has a delicate flavor and can be enjoyed on its own, used as a base for soups and sauces, or added to various recipes to enhance their taste and nutritional value. By incorporating homemade chicken meat stock into your diet, you can provide your body with nourishment and promote a healthy gut environment.
Recipes for Meat Stock
Poultry Meat Stock Recipe
Ingredients
1 Pastured organic whole chicken with giblets OR 2 Raw chicken-back carcasses with 2 chicken’s feet
A large pot or crockpot
1 onion, chopped
4 carrots, chopped, optional
4 Stocks of celery, chopped, optional
1 tsp apple cider vinegar
1 Gallon Filtered water
Salt to taste (added at the end)
Optional seasonings (pepper, sage, thyme)
Directions
Add to the pot the ingredients and fill with water to barely cover the meaty bones.
Bring to a boil and skim off the scum that rises to the surface.
Simmer on low for 2 ½ to 3 ½ hours or cook in a crockpot on low for 4-5 hours (the crockpot method is not recommended for histamines).
Debone and reserve the meat for eating. Strain the stock and optional to save the remaining bones in the freezer for making bone broth at a later date.
Store in the refrigerator for up to 7 days, or freeze for later usage in soups.
Beef or Lamb Stock Meat Stock Recipe
Ingredients
4-5 lbs of bones with marrow or knuckle bones
3 lbs of meat on bone (ribs, neck bones cross-cut shanks, oxtail)
1 gallon of filtered water
2 tsp Celtic Sea Salt
1-2 onions chopped, optional
4 carrots chopped, optional
Optional Seasonings (pepper, sage, thyme)
Directions
Optional to roast meaty bones in a pan at 350 degrees F until well browned for extra flavor.
Add to a large pot all ingredients and add water to cover the meaty bones by ½-1 inch.
Bring to a boil and reduce heat to simmer on low for 3 to 4 hours. Debone and reserve the meat for eating. Strain the stock and save the remaining bones for preparing the bone broth.
Store in the refrigerator for up to 7 days, or freeze for later usage in soups.
Fish Stock Recipe
Ingredients
2-4 fish carcasses, deboned
1-2 heads (optional)
2 tablespoons raw apple cider vinegar
3 quarts purified water
1-2 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
fresh herbal bouquet of choice (thyme, sage, rosemary, thyme)
Directions
Place all ingredients in a large stockpot or slow cooker. Leave at room temperature for 30 minutes, allowing raw apple cider vinegar to act on the bones, drawing out the minerals.
Bring to a boil. Skim and discard any scum that may surface.
Lower to a slow, surface simmer (tiny bubble on the surface) and allow to cook for 4 to 6 hours.
Strain broth. Allow to come to room temperature. Then cool in the refrigerator. If freezing, be sure to leave 3 inches of airspace from broth to lid. This allows for expansion as the broth freezes.