Should I Drink Bone Broth For Autoimmune and Inflammation? Recipe Included!
Sep 05, 2023
Is bone broth a wellness trend or truly a "miracle" drink for inflammation and gut health?
Bone broth has been a staple in my house for over 10 years now - even before autoimmune came to visit.
I first tried making it because I was sick of having to buy sodium-heavy stock to makes soups and stews. Plus, I'm practical. It only costs $8 to make several litres of organic, high quality broth. Better price, better tasting and better for my family than the boxed broth in the grocery store.
I love beef broth as a base for dairy-free, cream of broccoli soup and chicken to sip on in the afternoon or for breakfast.
THEN, I started learning about the health benefits:
- Anti-inflammatory
- Alkalizing
- Immune boosting
- Nourishing - high in minerals
- High in collagen, proline and glycine (good for internal and external skin repair and anti-aging)
- The ability to help reset metabolism and support better digestion
Let's take a look at the pro's and con's of bone broth.
People have been drinking bone broth for centuries with references in Chinese medicine to strengthen kidneys (source of qi) and digestive health, Western cultures for soothing digestive ailments (Hippocrates) and it is a common staple in European, South American, some Indian and Caribbean cuisine, referred to as "bouillon," "caldo," "brodo" and "yakhni."
Bone broth gets a lot of attention because it is naturally rich in minerals such as calcium, magnesium, phosphorus, gelatin and collagen. Within the autoimmune circles, it's often referenced as bering helpful for soothing joints, digestive unease as well as part of the gut healing process.
While there are some studies that show the benefits of bone broth, there are still a lot of nay-sayers who say there isn't enough clinical evidence. Yet, the compounds of the drink do have some backing, so let's break those down:
- Some studies show collagen can help reduce knee pain and promote joint health
- Studies show it can help reduce inflammation for those with inflammatory bowel disease (ulcerative colitis). In particular, glutamine helps fuel cells in the intestines and maintain intestinal wall integrity (leaky gut)
- Collagen and gelatin can help soothe gastric ulcers
- Proline (one of the amino acids found in dietary collagen) helps the body build its own supply of collagen
- Glycine helps relax the nervous system and promote a better night's sleep
- Glutamine can also support liver health, expelling waste and making better use of antioxidants
However, for some people, bone broth can worsen symptoms.
As with any food, it is important to gauge how that food makes you feel as you are working to lower inflammation in body. Put on your detective hat and pay attention to any physical reactions (gas, bloating, sinus congestion, brain fog) with this "superfood." While it may be great for your best friend, it may not be best for you.
Some cautions.
- Bone broth is higher in histamine, so be mindful if you're eating a higher histamine diet or have a hard time clearing histamine from the body (histamine overload).
- It's also high in glutamate, which in excess (and for those who are sensitive) can cause hyperactivity, anxiety, fatigue and difficulty concentrating.
- Bones hold heavy metals, and in excess, can contribute to heavy metal overload or toxicity. The quality of the bones matter, as does supporting your detoxification pathways as part of your overall health plan to lower your inflammatory load.
- Many of the recipes use garlic and onion, which are high fodmap foods. While the fibres are extracted, for some with high amounts of SIBO may still be sensitive.
In all of these cases, a meat broth may be a better option.
How to make bone broth
People use a combination of bones, skin, cartilage, tendons, ligaments and even animal hooves (cow) to make broths for ailments, soups and nourishment year round. Fish bones and fish heads are also used in some cultures, leaving no parts to waste.
All of these parts are considered "offal" (other organs such as liver, kidneys and heart also fall under this category), and are some of the most nutrient-dense foods to consume.
You can purchase good quality, organic bones from a local butcher for a reasonable price ($8 for 2lbs) and make upwards of 64 - 90oz of quality broth for the week and to freeze. Good quality (grass fed or organic bones) will ensure that the animals were fed quality feed and lessen the toxic load. For beef bones, I will ask the butcher to cut the large marrow bones for me and they happily do so!
A simple bone broth recipe (two ways ... and tasty too!)
CORE INGREDIENTS
- 2lbs of chicken, beef or lamb bones
- 1 onion, coarsely chopped (skins on, if organic)
- 1 head of garlic, coarsely chopped (skins on, if organic)
- 3 Tbsp apple cidar vinegar (or lemon)
- 1/2 tsp of sea salt
OPTIONAL (pick any combo below and add to the above)
- 1" whole ginger, coarsely chopped (skin on, if organic) or 1 tsp dried ginger powder
- Turmeric (1 tsp or 1" fresh, coarsely chopped)
- 1 stalks celery, coarsely chopped
- 2 stalks carrot, coarsely chopped
PREPARATION (SLOW COOKER)
This method also works for stove top.
- Place all ingredients in a slow cooker.
- Add 8 cups water.
- Set to high until you reach a boil.
- Reduce heat to low and let simmer for up to 12 hours (total, including boil).
- Let cool, then strain and store in glass jars in the fridge for up to 4 days. Skim away the fat before use.
PREPARATION (INSTANT POT)
- Place all ingredients in your pressure cooker and add water to "FILL" line.
- Manual pressure cook for 2.5 hours and allow a natural release.
- Let cool, then strain and store in glass jars in the fridge for up to 4 days. Skim away the fat before use.
References And Resources:
https://chriskresser.com/bone-broth-and-lead-toxicity-should-you-be-concerned/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/
https://pubmed.ncbi.nlm.nih.gov/8210983/
