Nikki Yelton is an Integrative & Functional Medicine Registered Dietitian Nutritionist serving clients worldwide. She offers a personalized functional medicine approach to helping women with GI distress and autoimmune conditions to get to the root cause of the symptoms holding them back so that they can start living the extraordinary life they dream of with more energy, purpose, and joy!
This post may contain affiliate links of some products I personally love & recommend. Let’s dive in!
Bone broth is known as liquid gold for the gut. As a Functional Medicine Practitioner, I’m a huge advocate of bone broth because of the vast health benefits and healing properties it offers.
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Bone broth has become quite the hot topic lately and it’s popularity is only continuing to gain traction. You’ve probably witnessed the excitement over this infamous food, but what’s the big deal? As a Functional Medicine Practitioner, I’m a huge advocate of bone broth because of the healing properties it offers. The bone broth health benefits are vast! In fact, I drink it regularly and recommend my clients do so, as well.
BONE BROTH HEALTH BENEFITS
Bone broth is known as liquid gold for the gut and I confidently second that claim to fame. The health benefits of bone broth run far and wide, but one of the main reasons I love bone broth is for it’s gut-healing properties. I typically use bone broth in practice and encourage clients to drink bone broth during an autoimmune flare, a digestive distress set-back, or when they accidentally have certain foods they’re sensitive or intolerant to. I continue to recommend consumption even when clients are not experiencing a setback or in the beginning stages of healing their gut. For example, during seasonal resets and during the “heal and seal” stage of my 7 step process, which helps individuals to heal their gut and reverse autoimmunity.
Here are 5 Impressive Bone Broth Health Benefits:
1. Aids in Detoxification
Glutathione, a master antioxidant, naturally occurs in bone broth and helps eliminate toxins from the body. It supports liver and kidney function, which are essential for optimal detoxification. Additionally, it fights oxidative stress, reduces chronic inflammation, and maintains tissue and cellular regeneration.
Most importantly, glutathione is known to support the immune system. Did you know that 80% of your immune system is located in the gut? Even more reason to keep your gut in tip-top shape!
2. Reduces Inflammation
In addition to glutathione, bone broth contains L-glutamine. This gut-healing substance is best known for effectively reducing inflammation, primarily in the gut. It reduces villi inflammation, which allows for proper nutrient absorption. Furthermore, it soothes and repairs the lining of the small intestine. This powerful healing agent also improves the elasticity and mobility of tissues and skin.
Athletes, listen up: L-glutamine aids in muscle recovery and protects ligaments, which is why it should be an essential part of post-training nutrition.
3. Rich in Collagen and Gelatin
Bone broth is probably best known for it’s high content of collagen and gelatin, which works from the inside out. Collagen and gelatin help heal and seal the gut walls, which strengthens the tissues and prevents Leaky Gut Syndrome. These powerful substances improve gut motility by drawing water into the colon to promote healthy bowel movements. For this reason, it can be a game-changer for those suffering from chronic constipation. Similar L-glutamine, it also promotes quick recovery for joints and muscles after activity.
To best understand the benefits of collagen and gelatin, just remember “the wellness is in the gelness,” which is why these key players do such a great job improving gut health.
4. Liquid Gold
In the functional medicine world, bone broth is viewed as liquid gold. It’s rich in amino acids, B-vitamins, electrolytes, and minerals, making it a key player for gut health. All of these essential vitamins and minerals help promote optimal sleep, reduce stress, and boost mood, due to maximum absorption and transportation to cells.
5. Improves Digestion
Last, but not least, bone broth is key for optimal digestion. In fact, this may just be the most important health benefit of bone broth. The glycine in bone broth stimulates the production of stomach acid, helping prepare the body to digest food. More so, it produces bile acid which is released to help to break down fats in the small intestine and allows the gallbladder to secrete bile. These processes are essential for digestion and nutrient absorption.
For these reasons and more, bone broth is a superstar in functional medicine and especially for gut and autoimmune conditions!
WHERE TO GET BONE BROTH
Don’t feel intimidated to make bone broth from scratch!
You can make your own bone broth by using a combination of beef, turkey, or chicken bones and carcass with a variety of nutrient dense vegetables and healing herbs. Below is a simple bone broth recipe you can make at home, just like grandma did back in the day. There’s really nothing that compares!
See how simple it is to make a homemade bone broth from scratch. This recipe is easy and incredibly healing for the gut and body!
1 Whole Chicken Carcass (about 2 lbs of bones)
1 Carrot (peeled and chopped)
1 Yellow Onion (diced)
2 Stalks Celery (chopped)
3 Garlic (cloves, halved)
1 Tbsp Apple Cider Vinegar
1 Tsp sea salt
1 Cup Parsley (chopped)
6 Cups Water (filtered)
Place the bones in the slow cooker. Add all remaining ingredients. Set slow cooker to low and let cook for at least 12 hours.
After 12 hours, strain the broth through a strainer or mesh sack. Discard the vegetables that you strained out. Allow broth to cool. Once cool, remove the layer of fat that forms on the top and discard or save it for future cooking. Freeze broth until ready to use.
Leftovers:Refrigerate in an airtight container for up to four days. Freeze for up to three months.
Serving Size:One serving is approximately 1 to 1 1/2 cups.
Low FODMAP:Omit garlic and onions.
Prep Time:10 min
Category:AIP, Gluten Free, Dairy Free
Serving Size:1 cup
Keywords: homemade bone broth, bone broth, gut healing bone broth
If you are in a bind though or need a quick fix, I recommend Fond Bone Broth. Fond is a brand I trust with both quality and flavor. They only use pasture raised chicken bones, grass-fed AND finished beef bones, and fresh organic herbs. Fond has around 20 grams of protein per jar and is full of trace minerals. They slow simmer their broth for 18+ hours which gives it a rich delicious flavor. I also love that they offer many varieties for those with food sensitivities or who are sensitive to FODMAPS. I use it in recipes to add flavor and healing benefits to meals such as sauces, stir frys, and vegetable dishes.
Bone broth gets a gold star in my book, and now you know why! Have you tried bone broth before? If so, how has it positively improved your health?
"When it comes to balancing our body, healing the gut, reversing autoimmunity, and achieving optimal health—we are a lot like a car that won’t run right. In order to fix the problem once and for all instead of relying on jumper cables, we must get underneath the hood, run the diagnostics, and replace the battery so that it runs good as new."
-Nikki Yelton, RD
a note from nikki:
If you are ready to stop wasting precious time, get off the never-ending hamster wheel, and finally surrender trying to figure things out on your own—this is your moment.
You don’t have to settle for just getting by and hoping tomorrow is a better day. We both know you are a woman who deserves better and are made for so. much. more.
are you ready?
Ready to resolve your GI distress, reverse autoimmunity, and live your extraordinary life?