In Naturopathy we have a saying: “It all comes back to the gut”. The theory is that pretty much all chronic disease can be traced back to gut dysfunction, for the following reasons:
- Your digestive system is responsible for the breakdown and absorption of nutrients from the food you eat. If you are not absorbing nutrients effectively because of an issue with this digestive system, the subsequent nutrient deficiencies can and will result in disease.
- Your digestive system is actually your first line of defense against most environmental pathogens. If there is a breakdown in the structural or functional aspects of this system, you are much more prone to infection.
- Your brain is intimately linked to your gut through both neural and hormonal feedback loops. A dysfunctional gut has been linked to a range of psychiatric disorders including depression.
So it becomes clear that if we are to properly restore and maintain health, it is crucial to pay close attention to the wellbeing of our gut. This involves ensuring a healthy population of ‘good’ gut bacteria (termed the microbiome), an effective digestive function, and most importantly a sound structure.
Bone broth – the ultimate gut healing agent
In order for your digestive system to function effectively it must have an appropriate degree of permeability. Too little, and not enough nutrients can pass into your bloodstream and supply your body with the fuel it needs. Too much (the more common scenario), and food molecules enter the bloodstream before they are appropriately broken down. These larger molecules can then trigger an immune reaction, resulting in inflammation, food sensitivities or intolerances, and possibly auto-immunity in an organ system. More permeability also allows pathogens to more easily enter the body and cause infection.
Too much gut permeability – popularly termed ‘leaky gut’ – is caused by many factors, all of which feature commonly in the modern Western lifestyle: processed foods, gluten, dairy (for some), pharmaceutical and illicit drugs, alcohol, and stress. Obviously the best way to avoid developing a leaky gut is to avoid all of these causative agents, however for many this is either impractical or undesirable. The answer then is to provide the nutrients that your gut needs to maintain an effective barrier – enter bone broth.
Properly prepared bone broth contains gut healing agents such a chondroiton sulfate, glucosamine, and collagen. It also contains a raft of bioavailable minerals such as calcium, magnesium, phosphorous, silicon, and sulfur. These will not only help in maintaining a healthy gut, but also in rebuilding connective tissue in joints and other crucial membranes (such as the blood-brain barrier).
Easy bone broth recipe
Bone broth is incredibly simple to make. You can use the bones from any animal, just make sure you use the ones containing either knuckle joints or marrow (such as shin bones) to get the most connective tissue possible. You should also use organic bones wherever possible to avoid leeching toxins as well as beneficial nutrients into your broth. I love to use the chicken drumstick bones leftover from previous recipes and frozen until I have enough to fill the pot. Throw in a few bay leaves, some peppercorns, and a hefty splash of apple cider vinegar (this helps leech the minerals from the bones into the broth). Then simply cover the bones with boiled water and simmer at the lowest heat possible for at least 12 hours – 24 hours is best. A slow cooker is definitely the ultimate bone broth making tool, however you could also make this on a stovetop in a large pot. Once the broth is ready, remove and discard the bones and strain off the liquid. You know you’ve got a good broth when it turns to jelly upon cooling as this indicates a high amount of gelatin.
The broth then becomes a great base for soup (just add your favorite veggies and herbs), a stock for making meals such as risotto, or a therapeutic tool for anyone suspecting they have leaky gut. I highly recommend sneaking some bone broth into the food of any child that is displaying signs of food allergy or intolerance. You can even safely add the broth in small amounts to baby food to add crucial minerals to their diet and improve their immune function through better gut integrity. The broth can be safely stored in the freezer for up to 3 months (use an ice cube tray to freeze small portions for kids).
I urge you to get some bone broth into your diet and improve the integrity and function of your gut. In doing so, you will greatly improve the health of both you and your loved ones.
In wellness,
James
