5 Benefits of Drinking Bone Broth for Your Gut

Sipping on bone broth has become famous for good reason—this nutritious, soothing liquid provides an array of benefits for your gut and overall health. As a holistic nutritionist and health coach, I recommend integrating bone broth into your routine as a healing beverage. In this blog, I'll discuss some of the top research-proven benefits of drinking bone broth regularly for optimal digestive health.

Benefit #1: Eases Inflammation

Chronic inflammation is at the root of most diseases, including gastrointestinal disorders like leaky gut, IBS, Crohn's, and colitis. Bone broth contains amino acids like glycine and proline, which have potent anti-inflammatory effects and can help calm inflammation in the gut.

Collagen and gelatin from bone broth also help heal and seal a leaky gut by supporting the mucosal lining. Reducing gut inflammation allows your body to absorb nutrients better, reducing issues like bloating and food sensitivities. Broth made from grass-fed beef bones is exceptionally high in inflammation-fighting compounds. Choose organic, pasture-raised broth whenever possible.

Benefit #2: Soothes the Gut Lining

The gelatin in bone broth naturally attracts and holds liquids, forming a soothing gel that coats the entire gastrointestinal tract. This helps protect the gut lining from irritation, which can lead to permeability (leaky gut).

Think of bone broth as an internal bandage that adheres to the mucosa and helps relieve pain and discomfort from gut inflammation. The glycine in bone broth also promotes the production of glutathione, your body's master antioxidant that fights free radical damage. Sipping bone broth is an easy way to help reinforce the barrier of your gut lining and prevent damage that can lead to food reactions and autoimmunity issues.

Benefit #3: Aids Digestion

The amino acids in bone broth, like proline, glycine, and glutamine, help repair the gut's mucosal lining and ensure the proper breakdown and absorption of nutrients from foods.

By promoting gut integrity and battling inflammation, bone broth improves digestion and ensures you fully benefit from all the nutritious foods you eat. Proline and glutamine specifically help heal connective tissue and damage in the gut. Better digestion means you'll experience less gas, bloating, constipation, and diarrhea. Bone broth enhances nutrient status as well.

Benefit #4: Fights Bacteria and Viruses

Bone broth contains compounds that have powerful infection-fighting effects on the body. Amino acids like cysteine and glycine help thin mucus in the intestines, preventing the adhesion of viruses and bacteria that can cause illness and gastrointestinal issues.

The high concentration of minerals like magnesium, phosphorus, silicon, and sulfur in bone broth also helps alkalize the body and create an unfriendly terrain for pathogens. This helps strengthen your immunity against food poisoning and stomach bugs. Drink bone broth at the first signs of sickness to help fight infection and speed healing. The glycine can also help minimize liver damage from pathogens.

Benefit #5: Promotes Regularity

Bone broth's high soluble and insoluble fiber content (from components like chondroitin sulfate) helps add bulk to stool and promote regular bowel movements. It also balances constipation and diarrhea. Amino acids like glycine act as natural neurotransmitters that calm spasms in the gut that can cause diarrhea while drawing in water to soften stool and relieve constipation. The minerals in bone broth also help ensure proper fluid balance in the colon.

How to Add More Bone Broth to Your Routine

Aim for 1-2 cups of bone broth daily to maximize gut-healing benefits. You can sip it like tea or use it as a base for soups, stews, sauces, and gravies. For maximum nutrition, look for bone broth from pasture-raised, organic animals.

Making your own bone broth at home is easy. Use leftover bones from poultry, beef, or fish. Simmer the bones in water with vinegar for 12-24 hours, then strain them. This extracts the health-boosting collagen, proline, glycine, and glutamine. Bone broth has become popular for a good reason—it's one of the most healing foods for your gut!

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This differs from conventional medicine, which prescribes multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work with your medical team and advocate for you if necessary."   

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