Brenda Khan
The GAPS diet is a gut-healing protocol that involves consuming meat stock and bone broth. Meat stock is made with raw bones and meat and cooked for a few hours, while bone broth is made with old cooked bones and cooked for 12-24 hours or more. The diet recommends consuming meat stock for an average of one year before switching to bone broth. The cooking time for meat stock varies depending on the type of meat used, with poultry cooked for 1.5 to 3 hours, red meats for 4-6 hours, and fish for 1-2 hours. Bone broth is made by placing bones and meat in a slow cooker or stockpot, covering them with water, bringing them to a boil, and then simmering for the desired time. Beef bones can be boiled for 4-6 hours to make meat stock, and the longer cooking time for bone broth will further soften the bones.
| Characteristics | Values |
|---|---|
| Cooking time | 4–48 hours |
| Meat | Beef bones |
| Other ingredients | Vegetables, salt, apple cider vinegar |
| Preparation | Place bones and meat in a slow cooker or stockpot, cover with water, bring to a boil, then simmer |
| Broth use | Drink, use in soups, or cook vegetables |
| Benefits | Helps heal and seal the gut, stimulates growth hormone, gets rid of cellulite |
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What You'll Learn
GAPS diet intro: Meat stock, not bone broth
The GAPS diet is a gut-healing protocol that involves consuming meat stock and bone broth. While bone broth is often associated with the GAPS diet, it is important to note that during the introductory stages, meat stock is the recommended option. Meat stock and bone broth serve as the foundation of the GAPS diet, providing essential nutrients and supporting the healing process.
Meat stock is typically made by simmering raw bones and meat for a shorter duration, usually a few hours. It is a rich source of amino acids, collagen, gelatin, and other nutrients that promote gut health. The stock should have a gel-like consistency when cooled, indicating the presence of gelatin. Meat stock is recommended for an average of one year before transitioning to bone broth, as it is less complex for digestion and provides the building blocks for gut healing.
Bone broth, on the other hand, is prepared using old cooked bones and is cooked for a much longer duration, typically 12 to 24 hours or more. It is introduced after the initial GAPS Intro diet, once the gut has had time to heal and seal. Bone broth is also highly nourishing and can be beneficial for overall health and wellness.
The process of making meat stock for the GAPS diet involves placing meaty bones, such as a whole chicken or beef soup bones, in a large stockpot and covering them with filtered water. It is important to use organic, grass-fed, or pasture-raised bones whenever possible. Bring the water to a boil, skim off any foam or scum that forms, and then reduce the heat to a low simmer. For poultry, cook for 1.5 to 3 hours, and for red meats, cook for 4 to 6 hours. You can add vegetables like onions, carrots, and garlic, along with salt and peppercorns, to enhance the flavour. After cooking, strain the meat and bones, reserving the meat for consumption or other uses. The resulting broth can be used in soups or consumed directly.
It is recommended to consume 5 cups of meat stock per day for adults, 3 cups for children, and 1/2 cup for infants, according to Dr. Natasha. The GAPS diet also includes fermented vegetables, soft-boiled meats, limited fruits, and healthy fats. It is important to avoid gluten, soy, sugar, and processed foods during the GAPS diet journey.
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Bone broth cooking time: 12-24 hours
Bone broth is a staple of the GAPS diet, offering a range of health benefits, from nourishing the digestive tract to helping to grow healthy bodies. It is recommended that you always have a batch of bone broth on the go so that you never run out.
To make bone broth, place bones and meat in a slow cooker or stockpot, cover with water, bring to a boil, and then simmer. The cooking time for bone broth is longer than for meat stock, typically taking between 12 and 24 hours or more. This is because bone broth is made with old, cooked bones, whereas meat stock uses raw bones and meat.
The longer cooking time for bone broth helps to draw out the nutrients from the bones, making the broth rich in gelatin, amino acids, absorbable minerals, and healing fats. Bone broth also has higher levels of histamine and glutamine/glutamic acid than meat stock, although cooking at a very slow simmer will minimize the formation of free glutamates.
It is important to note that the GAPS diet recommends consuming meat stock for an average of one year before switching to bone broth. Meat stock is less complex for the digestive system and contains higher levels of collagen, gelatin, and amino acids, which play a vital role in healing and sealing the gut.
Once your bone broth has finished cooking, you can strain it and either use it immediately, or cool it down to refrigerate or freeze for later use.
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Meat stock cooking time: 20 mins - 4 hours
Meat stock is an essential part of the GAPS diet. It is recommended that you consume meat stock for an average of 1 year before switching to bone broth. Meat stock is made over a few hours with raw bones and meat, whereas bone broth is made with old cooked bones and cooked over 12-24 hours or more.
Meat stock is made by placing bones and meat into a slow cooker or stockpot, covering them with pure water, bringing them to a boil, and then simmering them for the desired time, which can range from 20 minutes to 4 hours. The longer you cook the meat stock, the more nutrients will be present, and the softer the bones will become for fishing out marrow.
For poultry, cook for 1.5 to 3 hours, for red meats cook for 4-6 hours, and for fish, cook for 1-2 hours. If you are using a crock pot, cook on high for 2 hours, then on low for 8-10 hours.
You can also add vegetables to your meat stock. Cut onions, carrots, and garlic cloves and add them to the pot. If you are following the introduction diet stages, avoid fibrous vegetables such as celery. Add salt to taste and about a teaspoon of black peppercorns. You can also add apple cider vinegar and fresh oregano.
Once your stock is cooked, strain the meat and bones to yield a delicious and nourishing broth. Reserve the meat, skin, connective tissues, and marrow to be consumed. You can also blend up any soft parts that you do not want to consume with some broth and add them back into soups.
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Meat stock ingredients
Meat stock is a staple of the GAPS diet protocol. It is recommended to consume 3-5 cups of meat stock per day for therapeutic dosage. Meat stock is made by cooking meat and bones in water for a few hours. The cooking time varies depending on the type of meat used and the desired consistency of the stock. For poultry, cook for 1.5 to 3 hours, for red meats cook for 4-6 hours, and for fish, cook for 1-2 hours.
The type of meat and bones used is also important. It is recommended to use organic and pasture-raised poultry, lamb, beef, pork, or game. When making beef stock, it is suggested to use marrow bones with meat attached, osso bucco, or oxtail. For chicken stock, ask your farmer or butcher if you can buy the carcass, necks, heads, and feet, as these parts have the perfect amount of meat left for flavor.
In addition to meat and bones, other ingredients can be added to the stock for flavor and nutrition. These include vegetables such as onions, carrots, and peppers, as well as herbs, vinegar, and salt. However, when making a simple, mild stock, it is recommended to skip the vegetables and seasonings and just use meat and water.
It is important to note that meat stock is different from bone broth, which is another important component of the GAPS diet. Meat stock is made with meat and bones, while bone broth is made by simmering bones for a longer period of time, usually 4-48 hours. Bone broth has higher levels of histamine and glutamine/glutamic acid than meat stock, but both are highly nourishing and provide numerous benefits for the digestive tract, bones, muscle, and skin.
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Bone broth ingredients
Bone broth is a staple of the GAPS diet, and it is recommended that you always have a batch going so you never run out. It is made by simmering bones in water for an extended period, and it can be made in an instant pot, slow cooker, or stockpot. The cooking time varies depending on the type of meat and the desired consistency of the broth. For example, beef bone broth is generally cooked for 4-48 hours, while chicken or poultry bone broth is cooked for 1.5-3 hours.
The primary ingredients for bone broth are bones and water. It is recommended to use marrow-rich animal bones, such as beef, chicken, turkey, or pork. You can use a mix of bones, such as oxtail, short ribs, knuckles, or shanks, and they can be raw or roasted. If you are making beef broth, it is suggested to roast the bones in the oven first for about 40 minutes, turning them over halfway through. Then, place the bones in a stockpot and cover them with pure water.
Additional ingredients can be added to the bone broth for extra flavour and nutrients. These include vegetables such as celery, carrots, and onions, as well as fresh herbs, garlic, olive oil, and salt. Apple cider vinegar or white vinegar is also commonly added to help break down the animal proteins and connective tissues and draw out more minerals. Some recipes suggest browning the vegetables and bones in the oven with olive oil and salt before adding them to the stockpot.
It is important to note that bone broth is different from meat stock, which is another important component of the GAPS diet. Meat stock is made by cooking meat and bones in water for a shorter period, usually just a few hours. Meat stock is high in amino acids, biotin, collagen, and gelatin, while bone broth is valued for its gelatinous consistency and high nutrient content.
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Frequently asked questions
The GAPS diet consists of bone broth, fermented vegetables, soft-boiled meats, vegetables, limited fruits, and healthy fats. It is designed to heal and seal the gut.
Beef bones should be boiled for 4-6 hours. The longer the bones are cooked, the more nutrients are released and the softer the bones become.
Meat stock is made over a few hours with raw bones and meat, whereas bone broth is made with old cooked bones and cooked over 12-24 hours or more. Meat stock is recommended for the GAPS introduction diet.
Bone broth is nourishing and building for the digestive tract, bones, muscle, and skin. It can also help to get rid of cellulite and stimulate growth hormones.
