Your gut is a complex, but often sensitive machine. Every time you eat, drink, and function each day, your gut is involved. What you choose to eat, as well as the nutrients you get, all make a difference in the gut biome and how well-balanced your gut is. If you have recently been dealing with some gut issues, bone broth can be a great option for you.
Why Bone Broth for Your Gut?
What is bone broth? Bone broth is derived from simmering animal or fish cartilage, tendons, and bones for hours at a time. It is widely used in many cultures around the world to aid in restoring or strengthening overall health. One particular health benefit of bone broth is its role in gut health.
Why Gut Health is Important
It is becoming more evident now that a healthy gut is essential to overall health. Signs of a healthy gut include healthy stools, regularity, abundance of energy, absence of chronic inflammation, healthy immune system, and healthy skin tone. Likewise, poor gut health will lead to lack of nutrient absorption, constipation, diarrhea, insomnia, bad breath, inflammation, and blotchy skin.
What you might not realize is that gut health can also affect your mental and behavioral health, from making stress and anxiety worse, to leading to brain fog, poor memory, lack of focus and concentration, and low energy.
This is why it is so important to find simple ways to heal your gut like bone broth.
Get Those Nutrients
Bones contain a number of minerals including zinc, calcium, iron, copper, magnesium, manganese, potassium, phosphorus, and sodium. In addition to minerals, bone broth also contains collagen, gelatin, glycine, and seventeen different types of amino acids.
When simmered at low heat for a lengthened amount of time, these nutrients seep into the water and create a nutrient-rich beverage.
The amino acids, gelatin, glycine, and nutrients in bone broth help to strengthen the mucus layer and intestinal barrier within the gut while also altering the gut microbiota composition.
Furthermore, these nutrients aid in reducing inflammation. No wonder many people and cultures around the world eat bone broth when they are ill!
Aids in Digestion
While rich in nutrients and minerals, bone broth can also do wonders for digestion. As mentioned above, the broth assists in altering the gut microbiota; a strong, diverse gut microbiota is essential to break down food byproducts for proper absorption.
Furthermore, the broth helps to hydrate the body, promoting better digestion for healthy, regular stools.
Drinking bone broth is wonderful, but adding vegetables and herbs to the bone broth is even better as this will increase nutrient content and further aid in digestion. I like to add essential oils such as basil, black pepper, rosemary, ginger, or turmeric.
Ultimately, bone broth has many beneficial components including an abundance of nutrients, minerals, and amino acids. Such nutrients aid in protecting the gut, providing anti-inflammatory properties, and promoting better digestion.
How to Improve Your Gut Health
Restoring your gut health should always be top priority. Having indigestion problems might not just be from the foods you are eating, but from bacteria and microbiome issues in your gut, which affects your overall health. Here are some additional tips for helping to restore your gut health.
Take Your Probiotics
Everyone should be including more probiotics into their diet, but especially if you are dealing with gut issues. Probiotics come in the form of supplements you can take daily, or in the foods you eat.
Depending on the issues you have and their severity, you might want to introduce both of them for a while. Some foods with probiotics include fermented foods like kombucha, certain types of yogurt, kefir, and dark chocolate.
If you want probiotics in a supplement form, I use and recommend Megasporebiotic. Click here for details.
Examine Your Diet
Aside from adding in more probiotic foods, it is also a good idea to remove some of the unhealthy foods in your diet. Eating a well-balanced diet is crucial if you want to restore your gut health.
Start by removing processed and unrefined foods from your diet, which are typically packaged and frozen foods, with the exception of frozen vegetables. Try to eat more whole, clean, and fresh foods, cooking more meals at home.
Removing gluten and dairy from your diet is often recommended for better gut health, which means cutting out wheat, barley, rye, butter, milk, cream, and cheese. Some people can have a reduced dairy diet where they do well with grass-fed butter and can have some types of cheese.
It is also good to add in some healthy fats to your diet, which provide anti-inflammatory properties and aid in digestion. Consider coconut oil, avocado oil, ghee, grass-fed butter, and olive oil as good fats.
Consider Intermittent Fasting
The next lifestyle change you can make that will help to restore your gut health is to try intermittent fasting. Intermittent fasting changes when you eat during the day.
You will typically reduce your eating period each day to a certain number of hours, then the remainder of the day will be in a fasted state. Many people start by fasting for 16 hours, including overnight, then eat for 8 hours during the day. Over time, you can extend the fasted period and eat over a shorter period of time.
Intermittent fasting isn’t for everyone, but studies have shown that when you reduce how often you eat, you are able to reduce inflammation and support a healthy microbiome.
I’d love to hear from you. How do you support a healthy gut?