Nourish your gut: Step 4 Repair

The fourth and final step of the 4R approach is Repair, although I would like to suggest a fifth step; re-introduce but I will get to that later.

Before I get to the best food source that I recommend for repairing your gut I want to briefly mention 2 supplements but note that you will get the benefits of these supplements plus much more in the food source. Fish oil is recommended for gut health purely for its role in reducing inflammation and similarly L – Glutamine, which can be taken as a tablet or powder form, helps to repair those gaps in our gut lining.

Now onto the real deal.

One of the key foods to help repair the gut is homemade bone broth or stock (there are slight differences between the two but I tend to refer to both as stock). Stock made from good quality (organically raised, grass fed or pasture raised) meat and poultry contains healthy fats and important minerals such as calcium, magnesium and silicon.

Dr. Natasha Campbell-McBride is a huge advocate for bone broth/stock in her Gut and Psychology Syndrome protocol and suggests that stock “heals and seals” the gut along with the additional benefits below

  • Preventing infections caused by cold and flu viruses. Ever wonder why chicken soup makes you feel better when you’re sick?
  • Is easy to digest and promotes healthy digestion
  • Strengthens hair and nails, promoting growth and a healthy shine
  • Contains glucosamine and chondroitin which helps reduce joint inflammation
  • Contains a wide range of amino acids with anti-inflammatory properties
  • Contains glycine which helps to calm our nerves and promotes restful sleep
  • Contains high amounts of calcium and magnesium to promote strong bones

And like many recipes that I share, making your own broth is both easy and very budget friendly. If you are making chicken stock you can use the leftover carcass from your family roast that would normally be thrown away or chat to your local butcher about sourcing bones. Chances are they’ll be happy to give them away or charge a couple of dollars for a decent bag full. Being that I buy lamb and beef in bulk (I’m talking 50+ kg’s at a time), I simply ask the butcher to include the bones when I pick up my order. Some go to the dog other go straight in the stock pot (or slow cooker) to make stock or frozen for later use. I tend to refer recipes in my copy of Nourishing Traditions by Sally Fallon for stock recipes however you will find many similar recipes all over the web and in cookbooks by Pete Evans, Sarah Wilson and more.

Ingredients for Chicken stock
1 whole free range chicken or a mix of bony chicken pieces (about 2 – 3 pounds)
2 – 4 chicken feet (optional but this makes it more gelatinous)
4 quarts cold filtered water
2 tablespoon apple cider vinegar (this helps draw the minerals out of the bones and into your stock)
1 onion, coarsely chopped
3 celery stalks, coarsely chopped
2 carrots, coarsely chopped
1 bunch parsley (to add toward the end)

Instructions. Can make in a large stock pot or a slow cooker.

Place your whole chicken, chicken pieces or chicken carcass in a large stock pot or slow cooker and cover it with filtered water
Add the vinegar and vegetables to the water around the chicken
Bring the water to a boil and skim off any scumming bits that float on the top
Immediately reduce the heat to the lowest setting and let simmer for 12 – 24 hours. If you are cooking a whole chicken you can strip the meat off the carcass after 2 – 4 hours and reserve for adding back to the stock later to make soup or to add to meals. Return the bones to the pot and continue simmering.
Add the parsley about 10 minutes before turning the heat off.
When complete remove bones and vegetable chunks and strain the liquid into a large bowl or jug to decant into jars. This can be drunk straight away on its own or used for soups, stews or sautéing vegetables. I like to freeze portions in jars, containers and ice cube trays so that I have handy when I want it.

Ingredients for beef stock
2 – 3 kg of mixed beef bones
3 – 4 litres of filtered water
½ cup of apple cider vinegar
2 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
A couple of sprigs of thyme
1 teaspoon pepper

Instructions. Can make in a large stock pot or a slow cooker.
Place the bones with little meat on them in a large stock pot or slow cooker and cover with water. Let this stand for about an hour.
Place the meaty bones in a roasting dish in the oven until browned. About 180 degrees Celsius.
When well browned, add the meaty bones to the pot with the other bones and add your vegetables. Add more water to cover the bones but leave at least 1 inch of room at the top of the pot.
Bring to the boil and skim off any scum that rises to the surface.
Reduce heat to the lowest setting, add thyme and pepper and let simmer away for 12 to 72 hours (this is why I prefer to use a slow cooker so that I don’t mind leaving it on while I am not home).
Use tongs to remove the bones and vegetables and strain the liquid into large bowls or jugs. Transfer to the fridge once it has cooled slightly.
After a couple of hours the fat will have set on the top of the stock. You should be able to remove big chunks or fat that you can either chuck or use for cooking with (you may not want to keep this for too long though).
Pour or spoon (depending on how gelatinous your stock is) the stock into jars, containers and ice cube trays to use immediately or store for later use.

So I hope that you find that advise useful and like I did with sauerkraut, I would really encourage you to give making stock a go. Seriously it doesn’t take long (well it does but the prep time is minimal) and the benefits are plentiful.

Until next time,



One thought on “Nourish your gut: Step 4 Repair

  1. Pingback: Nourish your gut | Simply Nourishing

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: