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.
