Bone broth has a reputation as this mysterious wellness thing, but really it's just simmering bones low and slow until your kitchen fills with glycine, glutamine, and collagen peptides, all compounds that directly support your gut lining. Add turmeric and ginger and you've built in extra anti-inflammatory and digestion-supporting benefits too. It takes hours on the stove but almost none of your actual effort, and it freezes well, so a batch on a lazy weekend sets you up for weeks.
Ingredients
- 1–1.5 kg beef, chicken, or mixed bones (roasted if possible)
- 2 tbsp apple cider vinegar
- 1 onion, halved
- 1 head garlic, halved
- 3cm fresh turmeric or 1 tsp ground turmeric
- 4cm fresh ginger, sliced
- 2 bay leaves
- 1 tsp black peppercorns
- 10 cups cold water
- Salt to taste
Instructions
- Place bones, apple cider vinegar, and cold water in a large stockpot. Let sit for 30 minutes — the vinegar helps draw minerals from the bones.
- Add onion, garlic, turmeric, ginger, bay leaves, and peppercorns.
- Bring to a boil, skim any grey foam that rises. Reduce to a very low simmer.
- Simmer for 4 hours minimum (12 hours for maximum gelatin extraction).
- Strain through a fine sieve. Season with salt. Cool and refrigerate. Skim solidified fat from the surface before reheating.
Nutrition Facts (per cup)
| Calories | 40 |
| Total fat | 1g |
| Total carbohydrates | 2g |
| Dietary fiber | 0g |
| Protein | 6g |
| Sodium | 180mg |
Why This Is Good for Your Gut
Long simmering extracts glycine and L-glutamine — the primary fuels for colonocytes and enterocytes respectively. Collagen-derived gelatin supports the gut's protective mucus layer. Apple cider vinegar aids mineral extraction. Turmeric's curcumin reduces gut mucosal inflammation. Ginger supports gastric motility and has anti-nausea properties backed by clinical trials.
Freeze it in small containers so you always have a gut-healing cup ready to warm up on demand.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.