The Healing Benefits of Bone Broth

The foundation of good health is a nourishing diet. Using food as medicine can offer powerful results, and bone broth is one of those healing foods. Making bone broth part of your daily routine can help support your body’s healing process in a variety of ways.

If you need help with a healing diet, click here

The Healing Benefits of Bone Broth - AdobeStock79634377

The Healing Benefits of Bone Broth

The foundation of good health is a nourishing diet. Using food as medicine can offer powerful results, and bone broth is one of those healing foods.

When you reduce chronic inflammation, heal your gut, and train your body to be a natural fat burner you will get the results and healing you want. You will feel better and have more energy. Making bone broth part of your daily routine can help support your body’s healing process.

What is bone broth?

Bone broth is made using the bones of chicken, beef, or fish. You take the bones and put them in a stockpot, slow cooker, or pressure cooker with water, veggies, and spices, and simmer for an extended period of time. All of the nutrients (collagen, minerals, amino acids, etc) from the bones come out into the broth to offer an incredibly nutrient-dense drink.

Bone broth offers numerous health benefits. It’s great for your skin, hair, nails, gut, and immune system. The glycine in bone broth is helpful if you struggle with insomnia. The glucosamine in bone broth is wonderful if you have achy joints. It’s a powerful antioxidant and is very detoxifying.

Bone broth contains gelatin, collagen, and an abundance of nutrients that have gut healing properties. So, if you’re suffering from autoimmunity, IBD, or inflammation, implementing bone broth is a very effective healing tool.

For purposes of weight loss, doing a bone broth mini-fast is very effective. As you fast on broth, you burn toxic fat that is stored in your body. Doing a mini-fast with bone broth is wonderful for metabolism and it’s healing to the gut. It really helps your insulin levels plummet. Excess insulin is the biggest driver to excess weight.

Mini-fasting also helps clean up your cells and reduce inflammation. Anything that increases inflammation will add weight, promote aging, and make you feel unwell.

Bone broth is known to increase BDNF, brain-derived neurotrophic factor, which is a protein that improves your insulin sensitivity. This is important because it accelerates weight loss. Another benefit of a bone broth fast is that your levels of growth hormone increase. This is your youth hormone. It helps you burn fat faster and look younger.

Best way to use bone broth

If you want to consume bone broth for general health and wellness, then incorporate 2 cups of bone broth into your diet every day.

If you want to heal a condition or lose weight, then do two non-consecutive days a week on a bone broth mini-fast. Sip on broth during the day. If you want, you can have a small meal (protein, fat, carb) around 7pm.

Is it better to use cooked bones or bones that haven’t been cooked?

Either is fine. You will get a bit more nutrients from clean bones that haven’t been cooked, but not enough to make a huge difference. So, if it’s more convenient for you to buy a rotisserie chicken from the store to make your broth, then do that. You will still get great results. In general, bigger bones are better because they have more nutrients.

Is bone broth right for you?

Hypoglycemia

Bone broth fasting is actually a great option if you are hypoglycemic. While other methods of fasting may not work for you, when you fast on bone broth, you don’t get the cravings and crashes because you’re being supplied with amino acids and nutrients to keep you stable.

Glutamate and histamine sensitivity

If you feel nauseous, light-headed, or foggy after consuming bone broth, it may be that you are sensitive to glutamate or histamine. This doesn’t mean you can’t benefit from broth. To avoid the negative side effects, simply cook the broth for a shorter period of time or use a pressure cooker. Simmer the broth for 6 hours. Or if you use a pressure cooker, cook for 1.5-2 hours. You will still get the benefits. Don’t store the broth for a long period of time. Consume the broth within 24 hours.

If you have a glutamate sensitivity, you may have more reactivity making beef bone broth with the meat included. Instead, just use the beef bones. This has not been observed with other meat like chicken, turkey, and fish.

If you want to learn more about the benefits of bone broth, check out our podcast with Dr. KellyAnn Petrucci.


If you need help with a healing diet, click here

What do you think? I would like to hear your thoughts or experience with this.

Dr. Ruscio is your leading functional and integrative doctor specializing in gut related disorders such as SIBO, leaky gut, Celiac, IBS and in thyroid disorders such as hypothyroid and hyperthyroid. For more information on how to become a patient, please contact our office. Serving the San Francisco bay area and distance patients via phone and Skype.

Discussion

I care about answering your questions and sharing my knowledge with you. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you!

22 thoughts on “The Healing Benefits of Bone Broth

  1. I love the idea of getting more minerals and glycine from bone broth but I am worried about the effect on excitotoxins from the glutamate. Also, I have read that cancer’s two favorite foods are glutamate and sugar. Since a lot of Chinese restaurant food (MSG) gives me a headache, would you say hat I am a person who is sensitive to glutamate?

    1. Hi Julia,
      I have noticed that some people do not do well with broth and suffer from neurological symptoms like brain fog, fatigue and depression/anxiety. It is my thinking this is because of the glutamate. Short simmer broths may mitigate this though as we discussed in the show and might be worth a try. Yes, you might be sensitive based on what you said.

  2. Anybody here in the comments know how long bone broth will “last” in the fridge? Do I need to freeze it right away if I make a large amount?

    1. Speeking as a chef I would advise you cool it then put it in the refrigerator where is will keep for 3-4 days max . Or freeze it in portions . I think that would keep fine for a month.

  3. I love the idea of getting more minerals and glycine from bone broth but I am worried about the effect on excitotoxins from the glutamate. Also, I have read that cancer’s two favorite foods are glutamate and sugar. Since a lot of Chinese restaurant food (MSG) gives me a headache, would you say hat I am a person who is sensitive to glutamate?

    1. Hi Julia,
      I have noticed that some people do not do well with broth and suffer from neurological symptoms like brain fog, fatigue and depression/anxiety. It is my thinking this is because of the glutamate. Short simmer broths may mitigate this though as we discussed in the show and might be worth a try. Yes, you might be sensitive based on what you said.

  4. Anybody here in the comments know how long bone broth will “last” in the fridge? Do I need to freeze it right away if I make a large amount?

    1. Speeking as a chef I would advise you cool it then put it in the refrigerator where is will keep for 3-4 days max . Or freeze it in portions . I think that would keep fine for a month.

  5. Hi, I’ve a question about the link between BONE BROTH protein powder, COLLAGEN (hydrolyzed) and SIBO.
    These two source of nutrients are an help in SIBO’s cases, or they can feed bacteria and worsen symptom. They have no carbs, fiber or sugars, so I’m thinking they are ok, but I’ve also read many things about this argument, and so, now , i’m very confused. I hope you can answer me, thank you in advice

    1. Hi Leonardo,
      I would simply try and it see how you feel on it. Find what works for you and don’t worry so much about what others say. Often times the answer the questions like this is what works best for a given individual and not a one size fits all answer. Hope this helps.

  6. I was recently diagnosed with Sibo and my test results showed a high percantage of oxalates in my body. So I decided to strictly have bone broth and protein(meat, fish, chicken) for a month or two. I guess my question is : 1) Is it healthy what i’m doing? 2) How can i follow this diet without losing weight?

    Thank you:)

  7. I was recently diagnosed with Sibo and my test results showed a high percantage of oxalates in my body. So I decided to strictly have bone broth and protein(meat, fish, chicken) for a month or two. I guess my question is : 1) Is it healthy what i’m doing? 2) How can i follow this diet without losing weight?

    Thank you:)

    1. Hi Randy,

      It depends on why you’re doing the elemental diet. If you’re doing it to rest your gut and give it a break (like in step 1 of the Great-In-8 plan from Dr Ruscio’s book “Healthy Gut, Healthy You”), then it’s totally fine. If you’re doing the elemental diet to treat bacterial overgrowth/SIBO, then it’s a good idea to stay away from bone broth. If you’re interested in checking out Dr Ruscio’s book for a DIY protocol to help with tough gut issues, you can find it here: https://www.drruscio.com/getgutbook Hope this helps.

    1. Hi Randy,

      It depends on why you’re doing the elemental diet. If you’re doing it to rest your gut and give it a break (like in step 1 of the Great-In-8 plan from Dr Ruscio’s book “Healthy Gut, Healthy You”), then it’s totally fine. If you’re doing the elemental diet to treat bacterial overgrowth/SIBO, then it’s a good idea to stay away from bone broth. If you’re interested in checking out Dr Ruscio’s book for a DIY protocol to help with tough gut issues, you can find it here: https://www.drruscio.com/getgutbook Hope this helps.

  8. So glad to have found this article. I’ve been trying to drink bone broth because of all the health benefits I’ve read about, but every time I have it I feel lightheaded, slightly nauseated, and just generally don’t feel well.

    Thanks for your article!

  9. Hi, I’ve a question about the link between BONE BROTH protein powder, COLLAGEN (hydrolyzed) and SIBO.
    These two source of nutrients are an help in SIBO’s cases, or they can feed bacteria and worsen symptom. They have no carbs, fiber or sugars, so I’m thinking they are ok, but I’ve also read many things about this argument, and so, now , i’m very confused. I hope you can answer me, thank you in advice

    1. Hi Leonardo,
      I would simply try and it see how you feel on it. Find what works for you and don’t worry so much about what others say. Often times the answer the questions like this is what works best for a given individual and not a one size fits all answer. Hope this helps.

  10. So glad to have found this article. I’ve been trying to drink bone broth because of all the health benefits I’ve read about, but every time I have it I feel lightheaded, slightly nauseated, and just generally don’t feel well.

    Thanks for your article!

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