Bone broth may be trending lately, but this healthful broth is anything but a passing fad. It’s a time-honored staple from cultures across the globe, especially Asian & Latin American cuisines. Bone broth is renowned for its health benefits, rich flavor and natural healing properties. According to Traditional Chinese Medicine (TCM), bone broth can help balance your body’s energy flow, ease gut dysfunction and reduce inflammation in the body. Long story short, this beneficial broth will make a welcome addition to your wellness regimen…and if that wasn’t enough to catch your attention, it has beauty and skincare benefits too!
What is bone broth and what can it do for you?
Bone broth is exactly what it sounds like! It’s a broth that’s made from boiling animal bones in water. The difference from traditional stock is that bone broth is boiled for much longer. According to chef Fraya Berg, stock typically simmers for around 3-4 hours, while bone broth simmers for 12-48 hours. The longer cooking time allows more beneficial nutrients from the bones to break down and absorb into the cooking water.
Bone broth is naturally rich in collagen, glucosamine, glycine, phosphorus, magnesium and calcium. As we’ve talked about before, collagen is a key protein in the human body. It provides structural support to our bones, cartilage, tendons and ligaments, which helps to keep our bodies healthy and mobile. Collagen is also essential for giving your skin “elasticity”—i.e. that smooth, bouncy, supple look we all want.
When your body’s natural collagen production starts to decrease (which happens to all of us with age), it can contribute to the formation of fine lines, wrinkles and sagginess—not mention bone and joint diseases like osteoarthritis. According to the Cleveland Clinic, consuming collagen-rich bone broth can help support healthy tissues, muscle and bones, and give your skin a smoother and healthier appearance.
Bone Broth and Gut Health
Another reason I love bone broth is that it helps to support gut health and manage food intolerance. Many practitioners believe bone broth helps to “heal and seal” the gut and there’s scientific evident to support that. The lining of your GI tract thins over time, which can lead to a condition called leaky gut syndrome. According to Harvard Health, “there is emerging evidence that the standard American diet, which is low in fiber and high in sugar and saturated fats, may initiate this process. Heavy alcohol use and stress also seem to disrupt this balance.” The reason that bone broth can help support gut health all comes back to collagen. Collagen can help to restore a healthy GI tract lining, reducing leaky cut and supporting better digestive health.
This is one of the reasons I always start my day with a mug of bone broth. It sets the foundation for good digestion and gives me an all-in-one dose of nutrients that support my bones, joints and skin, and also helps reduce overall inflammation. You can buy premade bone broth from companies like Brodo & Auiama, but personally, I like making my own bone broth. You can use veggies, chicken (or even fish) if you want a broth that’s on the lighter side, or beef for a richer broth. I prefer using beef bones from a local butcher, that way I can make sure I’m getting organic and grass-fed.
As with any part of your wellness ritual, consistency is key. Drinking a cup of bone broth here and there certainly won’t hurt, but you’re not going to see the cumulative benefits you’ll get from making bone broth a regular part of your ritual. For me, I start my morning by drinking a cup of room-temperature water, then I drink a cup of bone broth just like you’d drink a cup of coffee or tea.
Benefits
- Making the switch has really helped improve my digestive health.
- It's given my skin a smoother and more supple texture.
- It’s a simple addition I pair to my morning ritual of dry brushing my skin. Two simple rituals tat have transformed my skin!
If that’s not your cup of, well, bone broth, there are plenty of other ways you can incorporate this collagen-rich superfood. You can use it to cook healthy grains, make soups or stews, or even freeze in an ice cube tray and pop it into a smoothie. Try it and see what works best for you!
xo, Gigi
