Recipe

The Best Bone Broth Recipe For Healing Leaky Gut

by Mike Mutzel

152 comments

2014 was considered by many to be the year of the gut. We learned that leaky gut is linked with belly fat, that gut bacteria imbalances are linked with obesity, and even that exercise and whey protein increase the health of the gut microbiome.

With all this new science, we still need to get back to the basics in the kitchen to support gut health. Nutrient-rich bone broth has been a favorite staple by many functional medicine practitioners and primal nutrition experts. When prepared properly, this gelatinous substance is rich in healthy minerals, collagen, cartilage, glycine, and more.

Click Here to Download the Recipe PDF

What Is in Bone?

Bone is mineralized collagen (hydroxyapatite + collagen); in fact, by weight, bone is nearly 25 percent collagen.1 In addition to collagen, bones are rich in osteocalcin (a compound that helps stabilize the mineral structure of bone), albumin, and alkaline phosphatase (an enzyme that helps neutralize bacterial endotoxin). Cooking bones in a stock can help liberate these nutrients, which are hard to get from other dietary sources.

The marrow from bones has long been used to increase red blood cell count.2 (In the video above, we discuss how to cook the bones to get the marrow out prior to making the broth.)

Getting Collagen and Glycosaminoglycans from Chicken and/or Pigs’ Feet

When cooked in a broth, beef knuckle bones, chicken and pigs’ feet, and fish heads release many glycosaminoglycans, gelatin-like substances that include keratin, hyaluronic acid, and chondroitin sulfate. These natural shock absorbers are great for repairing the health of the gut, skin, hair, joints, and more.

The Trick to Get Really Thick Gelatinous Bone Broth

I’ve been experimenting with bone broth on and off for the past six years, and have recently found the best strategy to get really thick, gelatinous bone broth.

Bone broth: marrow bones, knuckle bones, chicken feet & a fish head for good measure 🙂 #paleo #grainfree

A photo posted by High Intensity Health (@mikemutzel) on

Here are the steps:

Click Here to Download the Recipe PDF
Step 1) Purchase organically raised beef marrow and rib bones, wild-caught salmon heads, and either chicken or pigs’ feet. If you can’t get the feet, you can settle with knuckle bones, but I’ve found that pigs’ feet in particular really help get the broth thick and gelatinous.

Step 2) Cook marrow bones at 400 degrees for 35-40 minutes. Pull out the marrow and eat or save and mix in a vegetable dish.

Step 3) Place cooked marrow bones, ribs, fish (salmon) heads, feet (chicken, pig, or beef), and knuckle bones into a stock pot. Fill with 4:1 ratio of water to apple cider vinegar. (I have a 16-quart stockpot, so one 32 oz container of vinegar works well.) Let sit for at least 20 minutes, then bring to a full boil and simmer for 24-48 hours.

NOTES: Make sure to use filtered water and organic bones. When I first started making broth shortly after finishing college, I didn’t have the financial resources to buy organic bones and filtered water. I discovered several years later that my heavy metals (arsenic, lead, and cadmium) were extremely elevated, so I paused on the broth and did some chelation. (The metals could have been from other sources besides the broth, but my intuition told me broth was part of it.)

Step 4) After 6-12 hours of letting stock simmer, add vegetables and spices. To get the alkalinity up in the cooking, I like combining chopped carrots, celery, onions, leeks, bay leaves, collard greens, and tarragon. (But you can add whatever you’d like!)

TIP: Blend some or all of these vegetables in a food processor or Vitamix prior to putting into broth. This allows for a much darker and tastier broth.

Step 5 Final Step) Once the vegetables have been in broth for 12 to 18 hours or so, I’ve found that you’re not going to get much more yield by cooking longer. About 20 minutes before pulling the broth off the stove, you want to add chopped parsley. Sally Fallon discusses the rationale for this step in her book Nourishing Traditions; but, in brief, it helps to chelate the minerals and collagen components so that they are bio-available in your broth.

Let the broth cool and then filter it into glass jars. After the broth has cooled completely, you’ll have fat on the top. Simply scoop it off and throw away. Much of the endocrine-disrupting chemicals that animals collect are fat soluble.

Enjoy your broth as a stand-alone drink or base for cooking vegetables. The meaty-like flavor enhances the palatability of the vegetables, and makes them easier for kids to enjoy as well.

1) Collins, M. J., Nielsen Marsh, C. M., Hiller, J., Smith, C. I., Roberts, J. P., Prigodich, R. V., et al. (2002). The survival of organic matter in bone: a review. Archaeometry, 44(3), 383–394.

2) Liu, D.-C., Asian and Pacific Council. Food & Fertilizer Technology Center. (2002). Better Utilization of By-products from the Meat Industry.

152 Comments

Join the conversation

  1. The video is great except the music in the background. It made me think I had another page open playing some sort of random music!! Just hearing you is good enough for me!

    Dr. Tracey Cook

  2. Great info! I missed how long you roast the bones? If sources for grass fed beef and pork were not readily available would you still go ahead and make broth? Thanks!

  3. Hi Mike. Your broth looks awesome. I just started making it myself I can't wait to try your recipe. I'm curious why you cook the bones first instead of just throwing them in with everything. Thanks for the video.
    Cindi

  4. About getting rid of the fat: your broth will keep better, safe from spoilage, if you leave the fat on until you open the jar to use it. It will be easy to peel off if cold. I once noticed that a jar of broth that had the fat seal broken, that was fairly fresh, went bad, while a jar that had been lost in the back of the fridge with the fat on it (much older!) was still good. My mom told me that when she was a girl, they stored sausages in grease on the back porch (no refrigeration), that the fat sealed out the air. I'm now a believer.

    • HI there Marie,

      I use at least one stock of celery, one bundle of carrots, an onion, a leek and collard greens. I think it's good to increase the alkalinity after the bones have cooked. That is how they make gelatin, so adding ample veggies is a good thing.

  5. Enjoyed your video Mike, but from a culinary standpoint you would not mix poultry, fish and meat bones together, but make separate stocks from each! They tend to take different lengths of time to cook – fish the least, then poultry, with beef/pork/lamb etc. taking the longest.
    I keep large containers in one of my freezers and keep adding veggie trimmings and bones/inedible meat parts that we haven't eaten from previous meals. Once I have accumulated enough for a "boil up" as my partner calls it I prepare my stock/broth, adding some fresh bones if necessary. Once I have strained off the broth, my chickens get the solids to peck through 🙂 There has always been stock in my freezer to add to any soup or stew/casserole that I create since I started cooking for myself nearly 40 years ago.
    Take another look at Nourishing Traditions and you will see separate recipes for each. Haven't checked out Kaayla Daniel's new broth book yet, but this may be where you get the mixed broth recipe from?

    • Hi there Maggie,

      Great point. I have no culinary background so thanks for the tip. I haven't re-read Nourishing Traditions in a while but I have noticed that when I add fish heads with marrow bones, it's very very gelatinous.

      I love your approach with saving leftovers and feeding the chickens! Post a picture if you can 🙂

      Thanks for the post,

      Mike

    • Wow, awesome weblog format! How long have you been running a blog for? you made blogging look easy. The overall look of your website is fantastic, as well as the content material!

  6. According to Drm Natasha Campbell McBride, the animals fat, if it's from grass fed animals is really good for you and healing. She encourages the consumption if these fats in copious amounts. She is the author of the book Gut and Psychology Syndrome

  7. Hey Mike,

    I'm shocked to find out that we were not suppose to eat the fat that accumulates on top. I've been eating it all thinking it's "good fat"…oh, oh!!!
    Also, do you have any idea of the macros on a cup of broth??? always wondered about that…
    Last thing…I add turmeric (lots of it) to mine for the extra anti-inflammatory kick!
    Keep being awesome,
    Daniela

  8. I've been browsing on-line more than 3 hours today, but I by no means
    discovered any fascinating article like yours. It's lovely worth
    sufficient for me. In my view, if all website owners and bloggers made
    just right content material as you did, the internet can be a lot more useful than ever before.

  9. This is a vital option that allows. What it does is anyone log interested in Facebook it's going text that you random 6 digit number in accessory for you password that you place up on Facebook the land registered. If you do not pay for texting services under your cell phone provider you will be charged for that text you obtain.
    pirater un compte facebook http://nike-paobu.com/

  10. From now on, it could be a swell idea to make up with a additional post to update everyone. A lot of people want to see this and shall go for it.

  11. If bone broth is high in histamines would it benefit someone with both of the MTHFR defects?
    Also do you know about fermented vegetables with this issue?
    Thanks
    Judy

  12. Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there's even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That's right AUTOMATICALLY, just watch this 4minute video for more information at. <a href="http://www.WhiteHatSeoRankings.com">Seo Plugin</a>

  13. Hi, my name is Adrienne and I am the marketing manager at StarSEO Marketing. I was just looking at your The Best Bone Broth Recipe For Healing Leaky Gut website and see that your site has the potential to get a lot of visitors. I just want to tell you, In case you don't already know… There is a website service which already has more than 16 million users, and most of the users are looking for niches like yours. By getting your site on this network you have a chance to get your site more visitors than you can imagine. It is free to sign up and you can read more about it here: http://dl4.pl/gg7g – Now, let me ask you… Do you need your site to be successful to maintain your way of life? Do you need targeted visitors who are interested in the services and products you offer? Are looking for exposure, to increase sales, and to quickly develop awareness for your website? If your answer is YES, you can achieve these things only if you get your site on the service I am talking about. This traffic service advertises you to thousands, while also giving you a chance to test the service before paying anything at all. All the popular websites are using this service to boost their readership and ad revenue! Why aren’t you? And what is better than traffic? It’s recurring traffic! That's how running a successful website works… Here's to your success! Find out more here: http://ci8.de/2hKS

  14. I’m not that much of a online reader to be honest
    but your sites really nice, keep it up! I'll go ahead and bookmark your website to
    come back later on. All the best

  15. I have not found a lot of blogs that offer such consistently readable and interesting content as is on offer here, you are due the short time it has taken to share my admiration at your hard work. Many thanks.

  16. ive got alot of free time on my hands recently, so ive decided to start blogging again, . . does anybody know any good blogging sites which are free and easy to use?? (apart from tumbr and blogger/google ). . thanks (:.

  17. When someone writes an article he/she retains the idea of a user in his/her mind that
    how a user can understand it. So that's why this post
    is great. Thanks!

  18. But why exactly should you look at article submission for
    your site. Some brands even offer additional benefits, because the herbs used can improve your stamina, boost your memory or
    even protect your body from free radicals. Writing articles
    for a1articles is a great way to promote your website.

  19. You actually make it seem really easy together with your presentation but I find this topic to be actually
    one thing which I believe I might never understand.
    It sort of feels too complex and extremely huge for me. I am looking ahead on your subsequent put up, I'll try to get the hang of it!

  20. Great goods from you, man. I have understand your stuff prior to and you are simply too excellent.
    I actually like what you've got here, certainly like what you
    are stating and the best way by which you are saying it.
    You make it entertaining and you continue to take care
    of to stay it sensible. I cant wait to learn much more from you.
    That is really a tremendous website.

  21. Thanks for this video on making bone broth! While I'm an accomplished chef I am still a little intimidated when it comes to making the 'new' more complex broths now recommended. I hope soon you will finish this video with the second half of making the broth, veggies, straining, etc. And I agree, drop the music. You are well informed, entertaining and easy to learn from, keep going!! Thank you. -s

    • Thanks, Sally!

      I really appreciate that feedback. Yeah the broths take some time to implement but are well worth it.

      Re: the music–was a little loud, have learned.

      Thanks for tuning in,

      Mike

  22. Hi Mike,

    Great video, thanks. Interesting what you say about adding parsley at the end. I didn’t know that but will def try next time I’m making broth. Also very interesting that you mix fish and meat bones. Do you notice the taste of fish in the final broth?

    I’m intrigued when you say a crock pot is not as good as cooking the bones in a stock pot on the hob. I thought you get better extraction of the goodness by cooking slow and long, so I’ve started making mine in a slow cooker (same as crock pot?) which I leave on for 48 hours. Also then I can leave it cooking overnight which I can’t do if cooking on the hob. Any comments?

    Thanks, I love your podcasts and videos! Keep it up.
    Minna

Leave a Reply