Bone Broth For Leaky Gut Syndrome (Delicious Recipe Inside)
What Bone Broth Can Do to Help You Heal
In an age of instant messaging, smart phones and less than respectful email habits, carving out stress-free space in your day is near impossible. With so many things constantly competing for your time and attention it’s hard to find anything resembling breathing room.
When under this level of stress, it’s all too easy to cut corners when you should be taking care of you. Do you find yourself relying on coffee instead of a balanced breakfast to get you through your morning meeting? Or maybe opting for a quick vending machine lunch instead of brown bagging it in order to save time?You’re certainly not alone. The hallmarks of modern life take their toll in numerous ways, but the ground zero of this time-starved lifestyle is your gut.
Leaky Gut affects a large portion of the population every year. While Leaky Gut is tied to preexisting conditions like Crohn's and celiac disease, it is also attributed to environmental factors and can affect otherwise healthy people. Here at Bone & Co. we know knowledge is power, so let us give you the skinny on Leaky Gut Syndrome. In this article we’ll explore what Leaky Gut is, how it presents, what to do about it, and how bone broth can help.
WHAT IS LEAKY GUT?
Leaky gut is caused by increased intestinal permeability in the small intestine. In a healthy digestive tract, the small intestine filters nutrients from partially digested food and releases them into the bloodstream where they are dispersed to where they are needed. In those who suffer from Leaky Gut Syndrome the small intestine is less of a fine mesh sieve and more of a colander.
The walls of the intestine are made up of cells, which are very susceptible to both dietary and environmental stresses. Items such as caffeine, alcohol and sugar, as well as factors such as work-related deadlines and social obligations, impact the health of these cells, resulting in larger than usual gaps in the intestinal wall. These gaps allow bits of undigested food to past through the intestinal wall into the blood stream, eliciting an immune response and setting off what can only be described as a “vicious cycle”. This immune response triggers an inflammatory response which further damages the intestinal wall. So you see, if left untreated, Leaky Gut Syndrome is self-perpetuating.
WHAT ARE THE SYMPTOMS?
The typical symptoms of Leaky Gut Syndrome are fairly pedestrian and are shared with numerous other health problems. This makes Leaky Gut Syndrome difficult to detect and prone to misdiagnosis. Sufferers of Leaky Gut Syndrome often complain of chronic digestive problems, such as gas, bloating and diarrhea. Some research suggests that Leaky Gut may even be at the root of some autoimmune problems such as eczema and asthma.
If you suspect you might have Leaky Guy Syndrome, contact your doctor and ask them to put you in touch with a gastroenterologist, preferably one with a background in nutrition.
HOW CAN BONE BROTH HELP?
Adjusting your diet can go a long way in treating your Leaky Gut. You may not like all the restrictions necessary to bring your small intestine back from the brink, but you will like the bone broth.
Aside from being hydrating, soothing, and frankly, freakin’ delicious, bone broth contains the building blocks of a healthy gut. Bone broth is loaded with collagen, which aids in the repair of the intestinal lining while reducing inflammation. Broth is also easy for the digestive tract to process, thus providing the body with the all nutrients and protein it carries without causing further aggravation.
Bone broth also boasts a host of amino acids that are effective in treating the syndrome in their own individual ways. Glutamine directly promotes the health of the cells that make up the intestinal wall. A glutamine deficiency is common in many cases of Leaky Gut, so it’s important to increase your intake. Glycine effectively calms the nervous system and supports the production of healthy stomach acid and bile which aids in proper digestion. It is also an anti-inflammatory as are proline and arginine, two more amino acids also found in bone broth.
HOW TO INTEGRATE BONE BROTH INTO YOUR LEAKY GUT DIET?
If you’re embarking on the first few weeks of a Leaky Gut diet, you may be feeling very restricted. Because Leaky Gut can cause food sensitivity, most health professionals recommend immediately removing all sugar, soy, dairy and gluten from your diet. With the exception of artificial sweeteners, some or all of these items may eventually be reintegrated into your diet. But for those first few weeks it’s easy to find yourself in a food rut.
Despite the restrictions associated with a Leaky Gut Diet, you can enjoy a varied and vibrant culinary life even in the first few weeks. Bone broth makes this possible. Take this Golden Carrot Soup (recipe below) for instance. This soup contains bone broth, steamed carrots, ginger and turmeric, all of which are remarkably flavorful and nurturing to a recovering digestive tract. Steamed vegetables such as carrots, cauliflower and broccoli contain fiber, vitamins and minerals, and are easy for the body to digest. Ginger and turmeric are adept anti-inflammatories and, as we’ve discussed, bone broth is a silver bullet when it comes to combating Leaky Gut Syndrome.
The recipe for this Golden Carrot soup can easily be adapted into a silky cauliflower soup or a hearty sweet potato number, both of which will provide you with the comfort and the variety you crave. No matter what vegetable you choose, don’t forget to finish it with a drizzle of cold pressed olive oil. Cold pressed oils provide your body with Essential Fatty Acids and are easy to digest.
Leaky Gut Syndrome isn’t the end of the world. With the proper dietary plan and Bone & Co.’s bone broth in your corner, your digestive tract will be fit as a fiddle in no time. So don’t despair, fight back with bone broth.
GOLDEN CARROT SOUP
3 yellow heirloom carrots, peeled and cut into chucks
3 cups Bone & Co. chicken bone broth
2 cloves garlic, peeled and halved
1 ½ -inch knob of ginger, peeled and halved
½ teaspoon turmeric
½ teaspoon salt
- Place all ingredients in a small saucepan over high heat.
- Bring to a boil then reduce to a simmer. Let cook for 15 minutes or until the carrots are tender.
- Pour the contents of the saucepan into a food processor. Pulse until smooth.
- Divide the soup into bowls and garnish with a drizzle of olive oil, carrot ribbons and fresh chives.