BONE BROTH FAST:
True bone broth is something most societies no longer prepare in the modern world. Centuries ago, it was common to utilize much more from each animal that was killed by a hunter. This included its bones, which contain a high level of calcium.
The importance of calcium as a building block for healthy bones cannot be overstated. However, calcium cannot be absorbed without Vitamin D—so an adequate intake of Vitamin D is also necessary for calcium to be absorbed into the bloodstream.
Real bone broth—made from organically-fed animals—is excellent for:
- Treating “leaky gut” syndrome
- Boosting the immune system
- Overcoming food allergies
- Improving joint health
- Reducing cellulite
This type of bone broth is nutrient-dense, easy to digest, rich in flavor, and speeds healing. Bone broth is made from boiling bones. Next, the bones are simmered over a couple days. This enables release of the healing compounds (e.g., collagen, praline, glycine and glutamine) that boost overall health.
Bone broth contains minerals in forms that the body can easily absorb. These minerals include calcium, magnesium, phosphorus, and many others. In fact, there are dozens of different nutrients found within bone broth, many of which cannot be obtained easily from commonly eaten foods. Additionally, bone broth contains chondroitin sulfate and glucosamine—compounds often sold as supplements to reduce inflammation, arthritis and joint pain!
Studies have shown that amino acids—as produced when making chicken stock/broth—reduce inflammation in the respiratory system and improve digestion. Research findings have also shown that bone broth boosts the immune system and is beneficial in healing disorders, such as allergies, asthma, and arthritis.
When buying bone broth, it is a good idea to be careful. This is because most broths sold in stores are not actually real bone broth (or real bone broth stock). To obtain the benefits of bone broth, it is very important to make sure you are buying (or making) real bone broth.
By regularly consuming bone broth—by itself or in recipes—you can promote the integrity of your digestive system!
HEALING FOODS AND SUPPLEMENTS:
After completing a bone broth fast, it is important to continue the healing process by eating only foods that support gut healing. Below are a list of healing foods (followed by a list of supplements) that support healing from “leaky gut” syndrome.
Bone Broth: As previously mentioned, bone broth is one of the most powerful healing foods you can consume to heal from “leaky gut” syndrome. Bone broth contains collagen and the amino acids—praline and glycine—that can help to heal your damaged intestinal cell walls. A three-day bone broth fast can aid in this healing process. It is then recommended to periodically perform a bone broth fast throughout the year (at regular intervals) to promote and maintain the health of your gut.
Raw Cultured Dairy: Raw-cultured dairy products contain both probiotics and short-chain fatty acids (SCFAs) that can help to heal the gut. Pastured kefir and yogurt are two of the best raw-cultured dairy options. Grass-fed organic products (rather than non-organic products) are preferable in order to avoid consuming antibiotics in your food.
Fermented Vegetables: The organic acids found in fermented vegetables help to balance the pH of the intestinal bloodstream, and contain probiotics. In turn, probiotics support digestive system function. As previously mentioned, sauerkraut and kimchi are excellent sources.
Coconut Products: All coconut products are good for your intestinal tract. The medium-chain fatty acids (MCFAs) in coconut are easier to digest than other fats, so are an excellent additive to the diet in order to prevent or treat “leaky gut” syndrome. Also, coconut kefir contains probiotics.
Sprouted Seeds: Chia seeds and flaxseeds are great sources of fiber that can help support the growth of beneficial bacteria. However, if you have severe “leaky gut” syndrome, you may need to refrain from consuming nuts and seeds as a source of fiber until more fully healed. This is because “leaky gut” syndrome can lead to diverticulitis, in which pockets develop in the intestinal walls, and where nuts/seeds can cause irritation.
Healthy Fats: Consuming healthy fats in moderation (i.e., from egg yolks, salmon, avocados, ghee, and coconut oil) are beneficial and promote gut healing.
Steamed Vegetables: Non-starchy vegetables that are steamed (rather than boiled) are an essential part of healing a leaky gut. Steaming is preferable to boiling because nutrients are “boiled” out into the water; thus, the nutrients are removed from the vegetables when eaten unless the water is made into soup. This is the reason that steaming vegetables is considered more healthful.
Fruit: Consuming 1-2 servings of fruit daily is good for “leaky gut” syndrome. However, if the symptoms are severe, eating fresh fruits should be limited. In general, consuming fruit is best in the morning, rather than evening, due to the sugar content found in most fruits. Especially recommended are bananas, kiwi, papaya, blueberries, and pineapple.
Probiotics (50 – 100 billion units daily): The most important supplement to take regularly is a probiotic. This is because probiotics helps to replenish the intestinal tract’s essential “good” bacteria—and thereby reduce an overgrowth of the other bacteria that can overwhelm the immune system. It is important to get probiotics in both food and supplement form. Especially if you are engaged in athletic activity, it is a good idea to eat a daily diet inclusive of probiotic-rich foods, while also taking a daily, high-quality supplement that offers at least 50 billion units of probiotics.
Digestive Enzymes (1 serving with each meal): Consuming digestive enzymes ensure that foods are fully digested. This decreases the likelihood of partially-digested food particles and proteins damaging your digestive system.
L-Glutamine: L-Glutamine is critical for any healing regimen aimed at a leaky gut. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of the intestinal lining. L-Glutamine benefits include: 1) acting as an immune protector, 2) coating cell walls, and 3) acting as a repellent to irritants. Take 2-5 grams of L-Glutamine twice daily.
Licorice Root (DGL): DGL is an adaptogenic herb that helps balance cortisol levels and regulates acid production in the stomach. DGL supports the body’s natural processes for maintaining the health of the mucosal lining of the stomach and duodenum. This herb is especially recommended if experiencing emotional stress, as it combats its effects on the gut. Take 500 mg twice daily.
Quercetin: This has been shown to improve gut barrier function. Not only does it support the creation of tight junction proteins, but it also stabilizes mast cells and reduces the release of histamine—which is common in cases of food intolerance. Studies have also shown its effectiveness in healing from ulcerative colitis. Take 500 mg three times per day with meals.
Aloe Vera Juice: Drinking a half-cup three times daily has been shown to support the healing of the digestive system.
Fish Oil (1,000 daily): Fish oil contains the essential fatty acids—EPA/DHA—which reduce inflammation.
Ginger and Peppermint Essential Oils: Ingesting essential oils of ginger and peppermint can soothe intestinal inflammation and support the healing of a leaky gut. Take 30-40 drops in water or tea per day of each of these two oils.
Oregano Oil: Oregano has antimicrobial and antiparasitic properties. Two other benefits of oregano oil are that it has antioxidant properties and fights infection. One study has shown an overgrowth of a pathogenic organism was reduced by taking 600 mg of oregano oil daily.
Oregano essential oil also contains nutrients such as magnesium, zinc, potassium, and niacin. It is known to stimulate the flow of bile, which enhances the digestive process.
If you need an extra boost to your immune system, oregano oil can aid your immune system. Although it is not a cure for the common cold, many people claim that they start to feel better after placing 6 drops into an empty capsule and taking it 2-3 times daily before meals for 5-10 days. It may be a good substitute for an over-the-counter medication, that can irritate the entire intestinal tract.