Leena Watts
The GAPS diet is an elimination diet designed to restore the integrity and health of the gut microbiome. It involves the consumption of meat stock and bone broth, which are high in valuable nutrients that feed the cells lining the intestine and help heal the gut. Meat stock is made with raw bones and meat and cooked over a few hours, while bone broth is made with old cooked bones and cooked for 12-24 hours or more. Bone broth is particularly important for the GAPS diet, providing easily digestible nutrients and soothing and healing the gut lining. It can be consumed in soups, used to cook meats or vegetables, or as a base for sauces. Making bone broth involves simmering bones in water for an extended period, with suggested times ranging from 6-24 hours for chicken broth to 24-72 hours for beef broth. The longer cooking time extracts more nutrients from the bones, resulting in a more flavorful and nutritious broth.
| Characteristics | Values |
|---|---|
| What is GAPS? | Gut and Psychology Syndrome |
| What is the GAPS diet? | An elimination diet designed to restore your gut microbiome's integrity and health |
| What is bone broth? | A lot of bones (marrow bones, knuckles, joints, neck, etc.) with a bit of meat or meaty bones, cooked for a long period of time |
| What is meat stock? | Meat stock is made over a few hours with raw bones and meat |
| When to use bone broth? | Bone broth is used in the Full GAPS Diet Program |
| When to use meat stock? | Meat stock is used in the GAPS Introduction Diet |
| How long to cook meat stock? | A few hours |
| How long to cook bone broth? | 12–24 hours or more |
| How much meat stock should be consumed? | Adults: 5 cups a day; Children: 3 cups a day |
| How to consume meat stock? | In soup, sipped on its own, or added to other recipes |
| How to store meat stock? | In the fridge for up to 7 days; in the freezer for longer |
| How to store bone broth? | In the fridge for up to 5 days; in the freezer for longer |
| What to eat with the GAPS diet? | Fermented foods with every meal, bone broth, fermented vegetables, soft boiled meats, vegetables, limited fruits, and healthy fats |
| What to avoid with the GAPS diet? | Gluten, soy, sugar, and all processed foods |
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What You'll Learn
The difference between meat stock and bone broth
Bone broth and meat stock are both integral parts of the GAPS diet, with many people choosing to eat soup as the main part of their GAPS diet. However, there are some differences between the two. Meat stock is used in the early stages of gut healing, and it is made with meat on the bone, including the connective tissues, and cooked for a shorter period, typically 1.5 to 4 hours. Bone broth, on the other hand, is introduced later, once the gut is healed and sealed, and it is made by cooking bones without meat for a longer period, typically up to 24 hours.
Meat stock is especially rich in gelatin and free amino acids like proline and glycine. These nutrients are pulled out of the meat and connective tissue during the first few hours of cooking. Bone broth, due to its longer cooking time, is a superior source of minerals and also contains higher amounts of amino acids (except histidine). The levels of the amino acid histidine remain virtually the same in both broth and stock, but it is the action upon the histidine that makes the difference in levels of histamine. Meat cooked very fresh and for shorter times results in less histamine.
Bone broth is recommended for individuals without a leaky gut or those further along in their gut-healing journey. Meat stock is recommended for those with leaky gut syndrome or neurological disorders as it contains lower levels of glutamic acid, a type of free glutamate that can easily pass through a leaky gut and the blood-brain barrier. Free glutamates can have excitatory effects on a leaky brain and may cause uncomfortable detox symptoms such as diarrhoea, constipation, vomiting, nausea, skin eruptions, or rashes.
To make meat stock, add meaty bones to a large pot, cover with water, and cook for a few hours. To make bone broth, cook the bones for a longer period, up to 24 hours, and you can also add a couple of tablespoons of apple cider vinegar to help leach the minerals from the bones.
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How to make chicken bone broth
Bone broth is an integral part of the GAPS diet, providing valuable and easily digestible nutrients that help heal the gut lining. It is recommended to consume bone broth every day on the GAPS diet, and chicken bone broth is a great option. Here is a detailed guide on how to make chicken bone broth:
Ingredients:
- Chicken bones (raw or leftover cooked carcasses)
- Vegetables (such as onions, celery, carrots, and garlic)
- Fresh herbs (such as thyme, rosemary, or sage)
- Filtered water
- Optional: apple cider vinegar, salt, bay leaf
Instructions:
- If using raw chicken bones, consider roasting them first for enhanced flavor. Place the bones on a lined baking sheet and roast at 400°F for about 20 minutes.
- Place the bones (roasted or raw) in a large stockpot. If using a cooked chicken carcass, you can include any pan juices as well.
- Cover the bones with filtered water. The amount of water can vary depending on how concentrated you want your broth to be. Ensure there is always enough water to cover the bones during cooking.
- Turn the heat to high and bring the water to a boil. Skim off any scum that rises to the top.
- Reduce the heat to a gentle simmer. Cover the pot with a lid.
- For raw chicken bones, cook until the meat is cooked through. This can take 1-2 hours for a roasting hen or broiler, and 6-12 hours for stewing hens.
- If using raw chicken, remove the meat from the bones once cooked and set it aside for other uses. Return the bones to the pot.
- Continue to simmer the broth for up to 24 hours, including the initial cooking time. The longer cooking time extracts more nutrients and flavor from the bones.
- Turn off the heat and allow the broth to cool slightly.
- Strain the broth into another pot or container to separate the bones and vegetables from the liquid.
- Discard the solids or use the meat for another purpose.
- Pour the strained broth into airtight containers or glass jars.
- Refrigerate the broth for up to 5 days or freeze for later use. Frozen broth can be stored for up to 3 months.
Your chicken bone broth is now ready to be enjoyed as a hot beverage or used as a base for soups, stews, and other recipes. Bone broth is a nourishing addition to your GAPS diet, providing numerous health benefits.
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How to make beef bone broth
Bone broth is an integral part of the GAPS diet, providing valuable and easily digestible nutrients, as well as soothing and healing the gut lining. Beef bone broth, in particular, is recommended for its rich flavour and nourishing properties.
Ingredients:
- Beef bones (e.g. oxtail, short rib, knuckle, shank)
- Vegetables (e.g. carrots, onions, garlic, celery)
- Fresh herbs
- Water
- Apple cider vinegar or white vinegar (optional)
Instructions:
- Preheat your oven to 450 degrees Fahrenheit.
- Place the beef bones on a baking sheet lined with aluminum foil. You can also use a large jelly roll pan or roasting pan.
- Roast the bones in the oven for around 40 minutes, turning them over halfway through.
- Remove the bones from the oven and scoop out the marrow. The marrow is highly nutritious and can be served as a superfood or added to soups and stews.
- Place the bones and vegetables in a large stockpot, along with any juices collected on the baking sheet.
- Cover with filtered water. You can adjust the amount of water depending on how concentrated you want your broth to be.
- Bring the water to a boil over high heat. Skim off any scum that rises to the top.
- Reduce the heat to a gentle simmer and cover the pot with a lid.
- Cook the broth for up to 24 hours. The longer the cooking time, the more flavourful and nutritious your broth will be.
- Check the broth periodically to ensure it is simmering at the proper temperature and that the bones are always covered with water.
- Once the broth is done cooking, turn off the heat and allow it to cool.
- Use a fine-mesh strainer to strain the broth into another pot, separating it from the bones and vegetables.
- Discard the bones and vegetables, or remove the meat from the bones to use in other dishes.
- Pour the broth into heat-safe containers and refrigerate or freeze for later use.
Beef bone broth can be consumed as a nourishing drink on its own or used as a base for soups, stews, and sauces. It is a great way to add valuable nutrients and minerals to your diet, especially when following the GAPS protocol.
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How to store bone broth
Bone broth is a great way to keep your family healthy, but it can be a challenge to store it safely. Bone broth is a spectacular growth medium for bacteria, so it's important to take the necessary precautions when storing it. Here are some detailed and direct instructions on how to store your bone broth safely and effectively:
Refrigeration
Bone broth can be stored in the refrigerator for up to three days. However, it is recommended to consume it within a week to ensure freshness and avoid bacterial growth. Make sure to use an airtight container and keep it in the coldest areas of your fridge, such as the back.
Freezing
Freezing is an excellent option for long-term storage of bone broth. You can freeze bone broth in airtight containers, BPA-free plastic bags, or ice cube trays. It will stay safe to consume for two to three months in the freezer. Label your containers or bags, so you know when it was frozen and how much broth you have.
Eco-Friendly Storage
If you're looking for eco-friendly storage options, there are a few methods you can try. You can reduce the bone broth to a paste with a high salt content, which will make it shelf-stable. Alternatively, you can dehydrate the broth completely and store it in vacuum-sealed mason jars or glass jars with a layer of fat across the top.
Commercial Bone Broth Storage
If you're using store-bought bone broth, such as Freja's Chicken Bone Broth, the storage instructions may vary slightly. Their bone broth cartons can be stored unopened at room temperature for up to 24 months. Once opened, refrigerate and consume within 4 days, or freeze in a container for up to 6 months.
Remember to practice food safety and always heat your bone broth before consuming it, especially if it has been stored at room temperature or in the refrigerator for a few days. Enjoy your healthy and delicious bone broth!
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The benefits of bone broth
Bone broth is an integral part of the GAPS diet, providing valuable and easily digestible nutrients. It is made by simmering animal bones in water for a long time, usually between four and six hours, but sometimes as long as a day or more. The cooking process draws out the nutrients and flavours from the bones, meat, and vegetables, resulting in a savoury and nutritious broth.
Bone broth has several benefits, including being a good source of protein, with about 8 to 10 grams per cup, which is more than is found in regular broths or stocks. It also contains small amounts of calcium, magnesium, phosphorus, iron, and potassium, all of which support bone health. The collagen in the bones is converted to gelatin during cooking, giving bone broth a thicker texture and a richer mouthfeel.
Additionally, bone broth contains the amino acid glycine, which has been shown to promote relaxation and improve sleep quality. It also has anti-inflammatory properties and can help build muscle when combined with exercise. Bone broth is also hydrating, as it has a high water content, and it can be soothing and healing for the gut lining.
Bone broth is a versatile ingredient that can be consumed on its own or used as a base for soups, stews, and other savoury dishes. It is also available in powder form as a nutritional supplement, providing a concentrated dose of protein and other nutrients.
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Frequently asked questions
Bone broth is made from a lot of bones (marrow bones, knuckles, joints, neck, etc.) with a bit of meat or meaty bones, cooked for a long period of time.
Bone broth is integral to the GAPS diet as it provides valuable, easily digestible nutrients, soothes and heals the gut lining, and is the perfect, gentle food for those recovering from an illness.
To make bone broth, put your desired bones into a large stock pot and cover with filtered water. Turn the heat to high and let the water come to a boil. Skim off any scum that rises to the top, then turn the heat down and cover with a lid. Allow the bones to cook until the meat is cooked through, then remove the meat and return the bones to the pot. Let the broth simmer for 12-24 hours for chicken and 24-72 hours for beef. Once done, turn off the heat, strain the bones, and store the broth in the fridge or freezer.
On the GAPS diet, adults should aim to consume 5 cups of broth per day, while children should have about 3 cups. The broth can be consumed in soup, sipped on its own, or added to other recipes.
