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jeudi 19 novembre 2020

Gut check, day 6: Drink bone broth

There is some promising research about bone broth.
Gut Check Challenge

DAY 6 OF 10

Drink bone broth

It may feel like social media's latest fad, but bone broth has been eaten around the world for centuries. Made by simmering the bones of animals — typically pork, beef, chicken, or fish — in water, the comforting liquid is easy to digest and rich in beneficial trace minerals and amino acids. Although there haven't been any comprehensive studies of bone broth, there is some promising research about its health benefits.

While the broth cooks, the collagen of the bone and tissue breaks down into gelatin, which can bind to water in your digestive tract and can help food move through more easily. (We promise it tastes better than it sounds.) 

Gelatin may also help prevent leaky gut — a condition where the barrier of your intestinal wall breaks down and allows substances to leak into your bloodstream — thanks to the amino acid glutamine (1, 2). 

Other amino acids in bone broth, including arginine and glycine, may also help you sleep better and reduce inflammation, which is important for healthy digestion (2, 3, 4, 5, 6, 7, 8, 9).  

Adding vinegar helps pull nutrients out of the bones and into the water. Boost depth and flavor by adding: 

  • garlic
  • onion
  • celery
  • carrots
  • parsley
  • thyme

Ready to sip on some? Here's how to make it:

Ingredients:

  • 1 gallon (4 L) of water
  • 2 tbsp. (30 mL) apple cider vinegar
  • 2–4 lbs. (about 1–2 kg) of animal bones (these can be the leftover bones from your meals)
  • salt and pepper to taste

Optional: vegetables, herbs, or spices to enhance flavor

Directions:

  1. Bring all ingredients to a boil in a large pot or slow cooker.
  2. Reduce to a simmer. Cook for 12–24 hours. The longer it cooks, the better it will taste.
  3. Allow the broth to cool. Strain it into a large container. Discard the solids.
  4. Pour your bone broth over pastas or other meat dishes, or just drink it by itself.

Cheers to your gut,
The Healthline Team

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