Infographic

 

Bone Broth

 RECIPES

GAPS Diet Homemade Bone Broth Recipe

This simple and nourishing bone broth recipe is designed to support gut healing in alignment with the GAPS diet.

Ingredients:

✅ 2-3 lbs of organic, pasture-raised bones (beef, chicken, lamb, or fish)

 ✅ Filtered water (enough to cover the bones)

 ✅ 1-2 tablespoons apple cider vinegar (helps extract minerals from bones)

 ✅ 1-2 teaspoons sea salt (adjust to taste)

 ✅ Optional: 1 onion, 2 carrots, and 2 celery stalks (if tolerated)

Instructions:

1. Prepare the Bones:

For beef or lamb bones: Roast in the oven at 400°F (200°C) for 30-45 minutes to enhance flavor.

For chicken or fish bones: No roasting needed — rinse thoroughly.

2. Combine Ingredients:

Place bones in a large pot or slow cooker.

Add filtered water to fully cover the bones (leave about 2 inches of space from the top).

Add apple cider vinegar and let sit for 30 minutes to help draw out minerals.

3. Cooking Process:

Bring to a gentle boil, then reduce to a simmer.

Skim off any foam or impurities that rise to the surface in the first hour.

Add optional vegetables for flavor if desired.

Simmer for:

Chicken bones: 6-12 hours

Beef/Lamb bones: 12-24 hours

Fish bones: 4-6 hours

4. Strain the Broth:

Remove bones and vegetables using a slotted spoon.

Strain the liquid through a fine mesh strainer or cheesecloth to remove any remaining bits.

5. Storing the Broth:

Allow broth to cool before transferring to jars or containers.

Store in the fridge for up to 5 days or freeze for 3-4 months.

Pro Tips for GAPS Success:

✅ Broth should be gelatinous when cooled — this is a sign of rich collagen content.

 ✅ Start with small amounts (1-2 tablespoons) if you’re new to the GAPS diet to allow your gut to adjust.

 ✅ Sip warm broth between meals or use it as a base for soups and stews.

 ✅ Add extra fat (like ghee or duck fat) for additional healing benefits.

 

COMMERCIAL

When following the GAPS (Gut and Psychology Syndrome) diet, bone broth is a staple, but not all commercial bone broths meet the diet's strict requirements. Here’s what to look for when choosing a store-bought bone broth for the GAPS diet:

Key Criteria for GAPS-Approved Bone Broth:

Ingredients Matter:

Should contain only bones, water, salt, and possibly vegetables (like onions, carrots, and celery).

Avoid broths that include garlic, spices, or herbs in the early stages of the GAPS Introduction Diet (these can irritate the gut).

Must be free of preservatives, additives, and artificial flavors.

No Added Sugars or Fillers:

Some commercial broths include sugar, starches, or gums — these are not GAPS-compliant.

Organic and Grass-Fed/Pasture-Raised Sources:

For optimal nutrient content and minimal toxins, select broth made from organic, pasture-raised, or grass-fed animals.

Long Simmering Process:

Proper GAPS-approved broth is simmered for 12-24 hours (beef bones) or 6-12 hours (chicken bones) to ensure the release of collagen, gelatin, and minerals.

No Flavor Enhancers:

Avoid broths with yeast extract, hydrolyzed proteins, or "natural flavors" — these can contain MSG-like compounds that irritate the gut.

Recommended Brands for GAPS Diet (U.S. options)

✅ Kettle & Fire (GAPS-compliant varieties available) Amazon.com : Kettle And Fire Broth Chkn Cookng Ls 32 OZ : Grocery & Gourmet Food

 ✅ Bonafide Provisions (frozen and GAPS-friendly) Amazon.com : Bonafide Provisions No Salt Added Organic Chicken Broth, Shelf Stable 32 fl oz : Grocery & Gourmet Food

 ✅ Brodo (excellent clean ingredient list) Brodo Bone Broth

 ✅ Epic Bone Broth (check for GAPS-approved varieties)

 ✅ Osso Good Co. (great for GAPS)

Best Practices:

Homemade bone broth is always ideal for GAPS because you can control the ingredients and ensure no unwanted additives are included.

If choosing commercial options, stick with frozen broths over shelf-stable cartons whenever possible — frozen versions are typically cleaner and less processed.

BENEFITS

Why is Bone Broth Good for Gut Health?

Bone broth is highly valued in gut-healing protocols like the GAPS diet, AIP (Autoimmune Protocol), and SCD (Specific Carbohydrate Diet) due to its rich nutritional profile and healing properties. Here's why it's especially beneficial for gut health:

1. Rich in Collagen and Gelatin

Collagen is a structural protein found in bones, cartilage, and connective tissues. When simmered, collagen breaks down into gelatin, which forms a jelly-like texture when cooled.

Gelatin helps restore the integrity of the gut lining by:

Sealing microscopic holes in the intestinal wall (key for reducing leaky gut symptoms).

Supporting the production of stomach acid and digestive enzymes.

✅ Best for: Healing inflamed or damaged intestinal walls, especially in conditions like IBS, Crohn’s, and ulcerative colitis.

2. Contains Amino Acids that Repair and Restore

Bone broth is packed with amino acids that directly support gut health:

Glutamine: Strengthens the gut lining and supports cell regeneration. Vital for addressing leaky gut syndrome.

Glycine: Supports bile production (which aids digestion) and promotes restful sleep, which is crucial for gut repair.

Proline: Supports collagen formation and helps maintain tissue integrity.

Arginine: Reduces inflammation, improving conditions like IBD and GERD.

✅ Best for: Reducing gut inflammation and promoting cellular repair.

3. Supports Mucosal Lining Health

The amino acids in bone broth nourish the cells of the intestinal lining, improving its protective barrier.

This helps prevent undigested food particles, toxins, and bacteria from leaking into the bloodstream — a key trigger in autoimmune conditions.

✅ Best for: Restoring gut barrier function and reducing food sensitivities.

4. Anti-Inflammatory Properties

Bone broth’s amino acids, particularly glycine and proline, help reduce systemic inflammation.

Its soothing effect can calm irritated gut tissues and reduce symptoms like bloating, gas, and abdominal pain.

✅ Best for: Calming inflammation in conditions like SIBO, diverticulitis, and acid reflux.

5. Supports Digestive Enzymes and Nutrient Absorption

Bone broth stimulates the production of gastric juices, improving nutrient absorption.

This is especially helpful for those with compromised digestion or poor nutrient absorption.

✅ Best for: Individuals with low stomach acid, bloating, or indigestion.

6. Provides Essential Minerals

Bone broth is a rich source of bioavailable minerals like calcium, magnesium, phosphorus, and potassium, which support digestive processes and overall health.

✅ Best for: Replenishing minerals depleted by chronic illness or stress.

7. Easy to Digest

Bone broth is gentle on the digestive system, making it ideal for those with:

Food sensitivities

Gastric distress

Post-surgery recovery

✅ Best for: Introducing nutrition during the early stages of gut healing protocols.

8. Supports Detoxification

Glycine in bone broth helps the liver produce glutathione, a powerful antioxidant that aids in detoxifying the body.

✅ Best for: Removing toxins that may exacerbate gut issues.

Best Practices for Using Bone Broth in Gut Healing

Start with small amounts (1-2 tablespoons) if your gut is inflamed or compromised.

Sip warm broth throughout the day or use it as a base for soups and stews.

For deeper healing, combine bone broth with probiotic foods (like sauerkraut or kimchi) and nutrient-dense fats.

Conditions That May Benefit from Bone Broth:

✅ Leaky Gut Syndrome

 ✅ Irritable Bowel Syndrome (IBS)

 ✅ Small Intestinal Bacterial Overgrowth (SIBO)

 ✅ Crohn’s Disease

 ✅ Ulcerative Colitis

 ✅ GERD (Gastroesophageal Reflux Disease)

 ✅ Autoimmune Conditions

 

MENTAL HEALTH

Why Does Gut Health Impact Mental Health in the GAPS Diet?

The GAPS (Gut and Psychology Syndrome) diet is based on the idea that gut health and mental health are deeply connected. This concept, developed by Dr. Natasha Campbell-McBride, emphasizes that improving the digestive system can significantly reduce symptoms of neurological and psychiatric conditions such as anxiety, depression, ADHD, autism, and bipolar disorder.

Bone broth plays a key role in this process because it supports gut healing, which directly benefits brain function. Here's how:

1. The Gut-Brain Connection (Gut Microbiome)

The gut is often referred to as the "second brain" because of its dense network of neurons (the enteric nervous system) and its role in producing neurotransmitters.

Approximately 90% of serotonin (the “feel-good” neurotransmitter) and 50% of dopamine (the reward/motivation neurotransmitter) are produced in the gut.

An imbalanced gut microbiome (due to poor diet, antibiotics, or stress) can impair this process, contributing to mental health issues.

✅ How Bone Broth Helps: By restoring the gut lining and promoting beneficial gut bacteria, bone broth supports neurotransmitter production, improving mood and cognitive function.

2. Healing Leaky Gut (Intestinal Permeability)

Many mental health conditions are linked to leaky gut syndrome, where gaps in the intestinal lining allow toxins, undigested food particles, and harmful microbes to enter the bloodstream.

This triggers inflammation in the brain, which is strongly linked to conditions like depression, anxiety, and brain fog.

✅ How Bone Broth Helps: The gelatin, collagen, and amino acids (especially glutamine) in bone broth help "seal" these gaps, strengthening the gut lining and reducing systemic inflammation.

3. Reducing Systemic Inflammation

Chronic inflammation is a major contributor to mood disorders, cognitive decline, and psychiatric conditions.

An inflamed gut can send distress signals to the brain via the vagus nerve, worsening symptoms of anxiety, depression, and even OCD.

✅ How Bone Broth Helps: Bone broth’s amino acids, like glycine and proline, are powerful anti-inflammatory agents that soothe the gut and calm the nervous system.

4. Supporting Detoxification

Poor gut health can impair the liver's ability to detoxify harmful chemicals, heavy metals, and waste products — all of which can contribute to mental health struggles.

The liver relies on glycine to support detox pathways.

✅ How Bone Broth Helps: Bone broth provides ample glycine, promoting efficient detoxification and reducing toxic buildup that can affect mood and cognition.

5. Nourishing the Nervous System

Nutrients in bone broth directly support the nervous system by providing:

Magnesium (calms the nervous system)

Calcium (supports nerve signaling)

Phosphorus (boosts brain function)

✅ How Bone Broth Helps: By replenishing these key minerals, bone broth helps regulate nerve function and stabilize mood.

6. Blood Sugar Stability

Unstable blood sugar can lead to mood swings, irritability, and anxiety — common symptoms in people with gut dysbiosis.

Bone broth's balanced nutrients help stabilize blood sugar by providing a steady source of energy without rapid spikes.

✅ How Bone Broth Helps: The combination of amino acids, fats, and minerals supports balanced blood sugar levels.

7. Improved Sleep and Emotional Regulation

Bone broth’s glycine has calming effects on the brain, promoting relaxation, improved sleep quality, and reduced anxiety.

✅ How Bone Broth Helps: Glycine acts as a natural mild sedative, promoting deeper, more restorative sleep — critical for emotional regulation and mental clarity.

8. Balancing the Immune System

Up to 70% of the immune system resides in the gut.

An overactive immune response triggered by poor gut health can worsen inflammation in the brain, contributing to mood imbalances and mental fog.

✅ How Bone Broth Helps: By healing the gut lining and balancing gut flora, bone broth helps regulate immune responses that can impact mental well-being.

Mental Health Conditions That May Benefit from Bone Broth (via the GAPS Diet)

✅ ADHD

 ✅ Autism Spectrum Disorder (ASD)

 ✅ Anxiety Disorders

 ✅ Depression

 ✅ Obsessive-Compulsive Disorder (OCD)

 ✅ Bipolar Disorder

 ✅ Schizophrenia

 ✅ PTSD

How to Incorporate Bone Broth for Mental Health Support

Start by sipping ½ cup of warm broth daily, gradually increasing to 1-2 cups per day.

Use bone broth as a base for soups, stews, or sauces for easy integration into your diet.

For those with severe gut issues, starting with meat stock (less intense than long-cooked bone broth) may be gentler in the early stages.

Key Takeaway

The GAPS diet — with bone broth as a foundational food — works by restoring gut integrity, reducing inflammation, and supporting healthy neurotransmitter production. This creates a stable environment for improved mental clarity, mood regulation, and emotional well-being. 

Bone Broth for GAPS download

GAPS Practitioners

OREGON

Jennifer Scribner
Portland, OR
Tel: 503-512-6212, Fax: 503-512-6212
bodywisdomnutrition@gmail.com
www.bodywisdomnutrition.com

Maria Zilka
Portland, OR
Tel: 503-287-4970, Fax: 503-221-5454
maria@naturecuresclinic.com
www.naturecuresclinic.com

Kristin Roslund
Bend, Oregon
Tel: 541-815-0999
Kristin@achievenurtitionalwellness.com
www.achievenutritionalwellness.com

Summer Waters
Medford, OR
Tel: 541-772-2291, Fax: 541-245-0417
summer@summerwaters.com
www.wisewomencare.com

Summer Waters
Ashland, OR
Tel: 541-326-8952
summer@summerwaters.com
www.summerwaters.com

Emily Butler
Portland, OR/Multnomah county
Tel: 503-477-5209
emily@corewisdomwellness.com
www.corewisdomwellness.com

Cherie Anello
Eugene, OR
Tel: 541-870-0646, Fax: 541-844-1618
cherieanellontp@hotmail.com
www.cherieanello.com

Obsessive Compulsive Disorder (OCD)

Read more at: http://www.alternativementalhealth.com/articles/walshMP.htm

"Most OCD patients (both obsessive thoughts AND compulsive actions) exhibit undermethylation and associated low levels of serotonin, dopamine, and norepinephrine. Choline is anti-dopaminergic and often makes OCD patients worse. Generally OCD patients respond nicely to methionine, SAMe, calcium, magnesium, B-6, inositol, TMG, and zinc. Most OCD patients get worse if given supplements of DMAE, choline, copper, or folic acid. 500 to 1000 mg/day of inositol will probably be needed to provide good response. (9 Jan, 2003)

We have corrected the disordered chemistry of hundreds of conduct disorder & ODD children & teens. We've learned that the older patients have a rotten self-image and terrible social habits, even if the original cause of the behavior disorder is eliminated. They usually profit greatly from quality counseling, once the chemistry is fixed. (1 Jan, 2003)

In my experience, counseling is often unsuccessful until the "edge" of the OCD tendency is overcome with methylation therapy..... but thereafter quality counseling can be helpful. (21 Dec, 2002)

My clinic has used inositol with thousands of patients & learned the following:

A) Inositol is usually very helpful for UNDERMETHYLATED, HIGH HISTAMINE patients. This includes nearly every OCD patient we have seen. Inositol usually provides calming throughout the day and ability to settle down to sleep at night, for these patients.

B) On the other hand, OVERMETHYLATED patients usually derive little or no benefit from Inositol, and may experience very nasty side effects from it.

C) Although a couple thousand milligrams may be needed to do the job & the tablets are often quite large, Inositol has the great advantage of being palatable..... Many of our patients chew it before swallowing, and report it "doesn't taste bad at all".

I'm quite surprised that Inositol isn't more popular due to its effectiveness and its role as a major "second messinger" in neurotransmission."

Also OCD and Nutrition

Nutrient Therapy and Mental Illness

http://www.alternativementalhealth.com/articles/walshMP.htm

"Most mentally ill patients have a lousy diet, and aren't functional enough to achieve a major life-style change, such as fixing their diet. We've learned that the recipe for success is to first correct the primary chemical imbalance, and then fix the diet.

We've also learned to never attempt to take away their cigarettes, until AFTER they begin to respond to treatment..... for the same reason. Sometimes medical care (like politics) is the art of the possible.

We have major compliance problems with mentally-ill patients who hate medications. They become revulsed with swallowing capsules of all kinds, and it's hard to convince a paranoid patient that there really are nutrients inside.

Very few of our SZ or bipolar patients have any money or any insurance other than medicare. At present, about 65% of patients with private insurance receive coverage for our fees. PPO's pay about 20% of the time, but HMO's almost never cover our services. As a public charity, we provide financial assistance for most of our seriously mentally ill clients.

Compliance with nutrient therapy is a big problem even in cases of 100% recovery. Eventually a patient will wonder if they really need to continue swallowing those capsules daily, and may stop for a few days. They don't realize that it may take several weeks/months for their brain chemistry to revert to the original condition..... Often they are ok for about a month and then relapse. Nutrient therapy is much slower in response than medications.

We learned that best results are achieved if the patient continues their medication(s), if any, during the first few months of treatment. After the patient is significantly improved, we suggest that the medication be slowly reduced "to determine the optimum dosage of the medication". Many psychiatrists will agree to this..... but often are astonished to discover that the patient is just fine with zero medication.

Medications can usually take away a patient's psychosis, but the resulting over-sedation and "zombie-like" condition is repulsive to many. (March 18, 2003)"

The Chemistry of Mental Illness

http://www.yeast-candida-infections-uk.co.uk/node/58

"At the very basic level, our body is all about chemistry. Digestion, respiration, central and peripheral nervous system and the endocrine system all function based on chemistry. In order to function properly, the body requires a huge variety of molecules and trace elements. With the exception of Oxygen, all other chemicals are provided by the food that we eat. Our digestive system is responsible for converting that food into forms the body can utilize, while ridding the body of metabolic waste products and harmful toxins.

The digestive system is based on a series of chemical compounds and enzymes (proteins) that break down the chemical bonds in food so that the more basic building blocks of carbohydrates, fats, amino acids, vitamins and minerals can be absorbed and utilized by our metabolism to provide energy, build new proteins, repair cells etc. Certain vitamins and trace elements present in food cannot be absorbed directly and need to be converted into other forms before they can pass through the intestinal walls. This conversion is most commonly carried out by bacteria in the gut. The various bacteria’s' own metabolism acts on the vitamins and minerals, appending organic molecules which changes the solubility of the compounds and allows them to pass through the intestine and into the blood stream. These symbiotic bacteria have a further function of protecting the intestine from pathogenic bacteria and yeast

When a pathological state exists, this finely balanced symbiosis may be damaged and cease to function normally. Several different states in the gut may exist. Symbiotic bacteria may be damaged, causing the malabsorbtion of critical vitamins and minerals. If the damage is extensive and/or long lasting, pathogenic yeast and gram-negative bacilli will begin to fill the vacuum left by the healthy bacteria.

The metabolism of these pathogens is different and foods are no longer broken down in the same way. Proteins that previously would be broken down to their constituent amino acids are only partially digested, leaving long chains of amino acids called peptides. Our entire body is built from proteins, which are themselves built from chains of peptides. Certain peptides are extremely bioactive i.e they interact strongly with other proteins in the body. Another side effects of dysbiosis (inappropriate gut micro-organisms) is that the gut becomes leaky i.e it passes larger molecules than would normally be the case. Thus peptides, which should normally be broken down to amino acids, leave the gut and enter the blood stream intact, where they are delivered to other organs. Casein and Gluten, a protein and mixture of proteins common in many foods break down to form very potent opio-peptides when acted on by certain pathogenic bacteria. As the name suggests, these peptides have a narcotic action and act on opiate receptors in the brain, triggering major changes in brain function.

These are only 2 examples and very little work has been done on identifying the structure and function of peptides created by dysbiosis.
The above example is a nice illustration of how the presence of gut dysbiosis can directly effect brain function. Given that depression has its roots in biochemistry, its not too wildly imaginative to suppose that mental heath problems and depression in particular are indeed related to gut dysbiosis.

Detoxification is hugely impacted by dysbiosis.

In simple terms metabolic pathways are decommissioned by pathogenic flora ..The long held belief that spillage if you like, from mercury in amalgam teeth fillings is the cause of accumulated mercury in the body is completely wrong. It's the bodies inability to metabolise and excrete mercury

Detoxification is, to a large extent carried out by the Liver. Toxic compounds are first oxidized or hydroxylated (Stage I), while Stage II reactions prepare the Stage I metabolites for biliary excretion by covalently conjugating them with highly polar ligands like glucuronic acid or glutathione. These detoxification reactions require vitamin and trace elemental co-factors to provide electrons for chemical bonding. In cases of Dysbiosis, these co-factors may be missing, due to malabsorbtion in the intestine. In addition, the pathogenic bacteria in the gut may metabolize the conjugated toxins, changing their form and allowing them to be reabsorbed into the blood stream.

Mercury is usually excreted via the gut in its divalent elemental form. In Dysbiosis it is thought that certain pathogenic bacteria have the ability to methylate [see below] the metallic Mercury to its organic form, which would be reabsorbed into the blood stream and carried to target organs like the kidneys and brain."

Top Probiotic Foods You Are Not Eating

http://theconsciouslife.com/top-probiotic-foods.htm
Please read full article for more info. on how to use each.

1. Natto is a type of fermented soybeans that has been enjoyed by the Japanese for a long time. It contains the bacterial strain bacillus subtilis (used to be known as bacillus antto) which gives natto its characteristic stringy consistency.
2. Another one of my favorite probiotic foods, kimchi is a well-known Korean pickled dish that has seen wide acceptance by many cultures outside of Korea. It is created by mixing a main ingredient such as cabbage with a host of other seasonings and ingredients, like hot pepper flakes, radish, carrot, garlic, ginger, onion, salt and fish sauce. The mixture is then left aside to ferment from a few days to a couple of weeks.
   
3. Miso is an indispensable seasoning found in almost all Japanese kitchens. It’s made popular by Japanese restaurants which often serve miso soup alongside bento.
   
4. Originated from Indonesia, tempeh is another probiotic food derived from fermented soybeans. Tempeh is produced by adding a tempeh starter containing the fungus rhizopus oligosporus to partially cooked soybeans and allowing the dehulled beans to ferment for about a day or two. When it matures, all the gaps in between the beans will be filled completely with a thin layer of white fungi which binds the soybeans tightly together into a compact piece of cake.
   
5. Sauerkraut is the western counterpart of kimchi, except that it doesn’t contain as much seasonings and ingredients the way kimchi does. Popular in the Europe and America, sauerkraut usually only has shredded cabbage and salt as the main ingredients. It’s produced by allowing salted cabbage to ferment on its own without the addition of any starter or vinegar for two weeks or more.
   
6. Kefir is a popular health drink in many European countries including Finland, Hungary, Norway, Poland, Romania, Russia, Sweden and Ukraine. It is produced by adding kefir grains to cow, goat or sheep’s milk and letting the mixture ferment for a day. The fermentation of milk by the bacteria and yeasts in kefir starter breaks down lactose in the milk. That’s why kefir is suitable for those who are otherwise lactose intolerant. Kefir is tart and tastes thicker than milk with a slight hint of alcohol. You can also find non-dairy kefir made from sugary water, coconut water and fruit juice. To distinguish between different types of kefir, dairy kefir is also called milk kefir, while non-dairy ones are generally known as water kefir.