The Best Bone Broth Recipe For Healing Leaky Gut

by Mike Mutzel


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.

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.


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.

  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,


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  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,

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  12. 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?

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  22. 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,


  23. Hi Mike,
    Can you please make a batch for my gut problem? I will pay all costs (time,supplies & shipping).


  24. 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.

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