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Adlen Robinson: Bone broth helps with gut health

Are you aware of the health craze about bone broth? 

For the last few years, you have probably heard things about how you should be sipping on bone broth to help improve your digestive or gut health. Many people claim their chronic digestive issues and even autoimmune diseases, have been cured by incorporating bone broth into their diets. 

Here is my standard bone broth recipe

Healing bone broth

5-6 pounds various bones from grass-fed cows

1 pound carrots, peeled and chopped

2 large onions, peeled and chopped

2 stalks celery, chopped

1 leek, white and green parts, chopped

1 head garlic, cut in half lengthwise

6-8 quarts water (more as needed to cover)

1/4 tablespoons apple cider vinegar

6 sprigs fresh thyme sprigs

3 bay leaves

2 tablespoons black peppercorns

1 bunch parsley

Spread out bones on a baking sheet and roast in a 400-degree oven for 30 minutes. Add roasted bones and remaining ingredients to a large pot. Cover with water and bring to a boil. Reduce heat to a simmer and skim off any scum if it rises. Simmer for five hours or pour into slow cooker and simmer for 12 hours. Strain broth and add sea salt to taste. 

So what is this all about? Interestingly, your immune system is all about your gut. If you have a healthy gut, you probably have a strong immune system. Bacteria might sound bad, but there is plenty of beneficial bacteria and much of it resides in your gut. 

There is a condition called leaky gut syndrome and you might suffer from it, even if you don’t know it. Some of the symptoms include food allergies, joint pain, thyroid problems, autoimmune conditions and slow metabolism. 

If not addressed, leaky gut syndrome can lead to all sorts of health issues such as inflammatory bowel disease, eczema, psoriasis, depression, anxiety, migraines, muscle pain and chronic fatigue. 

Many health experts say gluten can cause damage to your intestinal lining and can lead to a leaky gut. Bone broth contains collagen and healing amino acids such as proline and glycine which can repair your lining and heal your gut. Other beneficial foods include yogurt from grass fed cows, fermented vegetables (kimchi and sauerkraut), all coconut products, healthy fats (egg yolks, avocados, ghee, coconut oil), and grass-fed beef, lamb and wild-caught fish such as salmon. 

Health experts in this field also suggest taking a high-quality probiotic to help replenish good bacteria and get rid of the bad kind. 

If you think you might have a sensitivity to wheat but are not sure, there are tests your doctor can do to help you determine whether you are or not.  You can also try giving up wheat or other gut “offenders” and see how your body responds. One of my friends did this and almost immediately felt like a new person. If you have any of the symptoms, it is certainly worth a try.

Making bone broth is simple. You can buy it at most stores now, but it is a bit on the pricey side. It’s better to find a good source of grass fed bones and make it yourself. You can freeze it in individual portions and sip on it straight up, or use it in soups, stews and sauces. If it looks congealed, don’t worry. That is just the high collagen content and is actually a sign you have made the best bone broth for your gut. 

As you heat it up, it will “melt” and turn into broth. You can also make chicken bone broth — just cook a free-range whole chicken and then use the carcass to make the bone broth. 

South Forsyth resident Adlen Robinson is author of “Home Matters: The Guide to Organizing Your Life and Home.” E-mail her at