7.16.2021

Everything You Need to Know About Bone Broth

By Sam Presicci, MCN, RD, LD, CPT

We share about our bone broth tonics daily, but we realized that we don’t often dive into the nitty gritty of what bone broth actually is, how it’s made, and the full list of amazing benefits. In fact, it’s been a while since our last blog post about it. So today, we’re diving in! We’re sharing it all in what is best described as a bone broth 101 post. We hope it helps you see just how big of a favor you’re doing for your body when you consume bone broth regularly. 

What is bone broth?

Often referred to as stock, bone broth is a traditional food that has been used throughout history. In many cultures, bone broth has long been enjoyed for its flavor, nutrition, and comforting nature. And in ancient China, gelatin (a key nutrient found in bone broth) was prized for its ability to support the health of the gut, skin, and joints. 

But until relatively recently, bone broth and all of its healing properties had largely been forgotten. Especially in the Standard American Diet, which consists largely of muscle meats, most of us rarely consume the nutrients that bone broth has to offer. Here at FOND, we’re out to change that!

How to make bone broth

Bone broth is made using the bones, marrow, skin, and feet of animals (typically chicken, beef, or lamb), sometimes along with tendons and ligaments. Normally, these components would not be consumed directly, especially not in our modern American food landscape. But with bone broth, they are simmered on the stove, in the slow cooker, or in the Instant Pot, typically for 12-24 hours. As they cook, they release crucial nutrients like collagen, proline, glycine, and glutamine, along with naturally-occurring electrolytes and other trace minerals. Part of the reason that bone broth is so very nourishing is because it contains a lot of beneficial nutrients in an easy-to-digest form. 

We brew FOND like the bone broth your grandma used to make. Our base broth is slow-simmered for 18-19 hours, then infused with organic herbs to take both the flavor and function to the next level. 

And rest assured that our entire process is 100% plastic and aluminum-free, from brew to jar. From our brew pots to the canner and even our lids - everything is stainless steel. And you’ve likely seen our iconic glass jars - no worries about plastic or cardboard leaching here. 

What are the benefits of bone broth?

This is where we could go on for hours. It’s hard to even narrow down the list, since bone broth has benefits that range from gut health to joint health and beyond. 

Improves gut health

The naturally-occurring collagen, gelatin, and amino acids found in bone broth (we’re looking at you glutamine, proline, and glycine!) are soothing and nourishing for our digestive tracts. In fact, the type of collagen contained in chicken bone broth is known for healing and sealing the mucosal lining of the gut. 

And not only do these vital amino acids provide the building blocks for the cells of the gut lining, but they also help seal the tight junctions of the intestines. These tight junctions exist to keep larger food particles in the digestive tract (vs going into the bloodstream or elsewhere, where they cause problems). But when we eat foods that are inflammatory for us on a regular basis, those tight junctions separate, causing leaky gut (aka intestinal permeability). The nutrients in bone broth help the junctions repair and properly do their job. 

And this is not even taking into account FOND’s infusions, which really take the benefits to the next level. When it comes to gut healing, our Youth Tonic flavor is a great option, since it contains mushrooms, a mucilaginous food that helps soothe and protect the gut. Our Liquid Light flavor, with it’s turmeric and black pepper infusion, helps decrease inflammation in the GI tract and elsewhere. 

Another awesome benefit? Bone broth even aids in the digestion of other foods, too. And if you’re having problems with chronic diarrhea, constipation, or even some food intolerances, bone broth may help ease those symptoms by soothing gut inflammation! 

FOND even has three low FODMAP flavors - The Spur, Liquid Light, and Mother’s! If you’re following a low FODMAP diet for your IBS, SIBO, or other diagnosis, we’ve got you covered.

Helps decrease inflammation

To start, bone broth is a blood sugar balancing beverage. Chronically elevated insulin and blood sugar contribute to systemic inflammation that leads to a host of issues, from heart disease to autoimmune conditions and diabetes. Since our bone broth contains minimal carbs and no added sugar, it’s a great option to add to a meal or sip on it’s own that won’t spike blood sugar. 

Our infusions also have their own inflammation-busting capabilities, with turmeric as perhaps the most impressive example. Turmeric’s anti-inflammatory benefits are well-known, and we’ve paired it with fresh-cracked black pepper to amplify the absorption. 

Glycine, mentioned previously as one of the main amino acids present in bone broth, can combat inflammation and prevent the formation of free radicals. It may also help regulate the immune system.

Boosts immune health

Since bone broth helps improve gut health, it’s no wonder that it improves immune health too. After all, the majority of our immune system lives in our gut! And the nutrients present in bone broth help boost your immunity, too. 

Promotes healthy bones and pain-free joints

Healthy bone formation requires “an adequate and constant supply of nutrients,” including the following : calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins. Most, if not all, of these can be found in bone broth.

Bone broth is also a great source of gelatin and collagen, both of which support joint health, helping to ease current aches and pains as well as protect your joints from damage. And since bone broth contains chondroitin sulfate, keratin sulfate, and hyaluronic acid (all important components of cartilage), it’s a great option for joint and bone health. 

Beautifying benefits

Bone broth is packed with protein, healthy fats, and collagen, all of which play a major role in strengthening and growing both hair and nails, and giving you healthy and plump skin.

Cellulite got you feeling down? Collagen can help, since it’s a building block of cells all over the body, including our skin and bones. According to Dr. Axe, "Many people report a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone." Glycine, ever-present in bone broth, also helps support skin health, decrease cellulite, and minimize stretch marks (a perk, especially during pregnancy!). 

Aids in weight maintenance and overall satiety 

Bone broth is a good source of glutamine, which is particularly beneficial for gut health. Glutamine has been shown to reduce the Firmicutes bacteria in the gut, which is associated with obesity. And since bone broth is high in protein, it can help you feel full for longer, keeping cravings and snacking at bay. 

Aids sleep

In some people, the amino acids in bone broth may also promote better sleep. Glycine is highly effective at improving sleep, and may help you relax. Drinking a cup of broth with your dinner or before bedtime may be a natural way to promote better sleep.

Kid-friendly

Have a picky eater? Bone broth is full of protein and trace minerals to ensure your little ones are getting adequate nutrition on a daily basis. It is also full of collagen to support growing bodies. The minerals and nutrients found in bone broth are gentle enough to be easily digested by your child too. It may be a great way to boost their immune system and offer digestive support. Download our Kid-Friendly Bone Broth Recipes eBook!

Nourishing in pregnancy

According to Well and Good, "In those early days of pregnancy, bone broth can be a godsend for a lot of mamas-to-be. Broth is a good way to keep up your nutrient intake when you’re feeling unable to eat."

Bone broth is nutrient-dense and easy to consume and digest, making it the perfect addition to your pregnancy routine! Because bone broth may support the nervous system, endocrine system and brain function, drinking it while pregnant may help your developing baby build healthy organs. Check out our blog on Bone Broth + Pregnancy

It’s a superfood!

There are dozens of nutrients found within bone broth, many of which can’t be obtained easily from other foods. The list is long, but includes glutamine, glycine, proline, collagen, gelatin, calcium, magnesium, phosphorus, and more! 

How much bone broth should I drink? 

This definitely depends on your individual health and your wellness goals! If you’re just getting started with bone broth, it’s best to start slow and work your way up. We usually recommend beginning with about a cup (7oz or so) first thing in the morning to help soothe and coat the gut. But rest assured - any time of day will lend benefits. In fact, we often love warming some broth for an afternoon pick-me-up or as part of an evening wind-down ritual. The best time to drink your broth is the time that you’re most likely to drink it.

Once you get rolling with your 7oz habit, feel free to work your way up to more ounces per day. The great thing about bone broth is that there isn’t really an upper limit! You can drink it when the craving strikes and know that you’re doing something great for your body. 

And while we ideally recommend consuming bone broth daily, we know that’s not always possible. To experience the aforementioned benefits, we’d recommend drinking it at least 3-4 times a week. 

If you’re feeling adventurous, you can even experiment with intermittent fasting using bone broth or with a bone broth fast

How can I use it? 

The options are endless! 

  • Of course, the first is to simply warm and sip. If you’re making your bone broth from scratch or buying a plain store-bought version, you’ll likely have to add some seasonings to make this option palatable. If you’re buying FOND, it’s a different story! Since we infuse every one of our broths with organic herbs and seasonings, our broths are ready to sip as-is, without any extra seasoning required. And while many healthy habits feel like something you have to “just get through” or plug your nose to tolerate, FOND is truly a joy to sip.
  • You can also use bone broth for cooking! In fact, we have tons of recipes to get you started. You can even just replace water or oil in your recipe (we love cooking rice in it, for example!) for bone broth for a boost of flavor and nutrition. 
  • Bone broth is also the perfect base or addition to sauces. We love using it in salad dressings, dips, or even to breathe life into an existing store-bought sauce.  

Ready to try out this wonderful elixir? We don’t blame you! You can browse all of our flavors here.

As always, if you have any questions, please email us at hello@fondbonebroth.com. We'd love to chat!