Meat Stock vs Bone Broth, what’s the difference and what is better for gut healing?
Bone broth has been getting a lot of attention in recent years as the food for gut healing but is this the case? The short answer is both are great options for improving digestive health though it does depend on our bio-individual needs as to what is better right now.
Let’s look at the main differences between meat stock and bone broth.
Meat Stock vs Bone Broth
Meat stock is made from raw meaty bones (bones with a joint surrounded by meat or meat with connective tissue) and is cooked for a short period of time, 1.5-3 hours for chicken and 4-6 hours for beef, or until the meat falls off the bone. The larger the animal the longer the cook time.
Bone broth on the other hand is typically made from leftover bones with a little meat (boney bones) and is cooked for a longer period of time, 24+ hours. The long cooking time draws out different minerals and nutrients from deep within the bones and this leads to higher levels of glutamic acid. Glutamic acid is harder for our bodies to digest if we are already experiencing digestive symptoms, as glutamic acid is only one molecule away from Monosodium glutamate (MSG), and when our body can’t digest it well the body will convert it to MSG which act as an excitotoxin in the body and can trigger nervous system symptoms (source).
Dr Natasha Campbell-McBride, founder of the GAPS Diet advises that bone broth is for those who have been on Full GAPS for a year or more and achieved significant healing. Meat stock is used in the beginning stages of the diet, and bone broth in later stages, as gut healing advances.
Meat stock is my personal preference, it takes less time to make, is oh-so-delicious and you can turn it into a meal or drink it as is.
Let’s take a deeper dive into what is Meat Stock and why it is an essential part of the GAPS Diet.
What is Meat Stock?
Meat Stock is liquid gold for the digestive system. Dr Natasha Campbell-McBride, in her book Gut and Psychology Syndrome (p145), describes how meat stock provides building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut. The gelatinous soft tissue around the bones and the bone marrow provides some of the best healing remedies for the gut lining and immune system.
The essential nutrients and building blocks in meat stock heal and seal the gut lining, think of meat stock as the glue that seals up your intestinal lining. And this is why meat stock is a foundational food in all stages of the GAPS Diet.
Health benefits of meat stock
So, you may be thinking what makes meat stock such a powerful healing remedy for the gut lining and other areas of inflammation in the body? Meat stock contains bioavailable nutrients and essential amino acids such as proline and glycine, collagen, elastin, and gelatin to support the body’s natural healing process. It supports the body and:
- Aids in digestion – When properly prepared meat stock supports good digestion and promotes proper secretion of hydrochloric acid, which is needed for breaking down proteins in the stomach.
- Supports Joint Health – The collagen may support joint health, reducing inflammation and promoting flexibility.
- Supports connective tissues – Gelatin and collagen are pulled out of the meat and connective tissue during the first several hours of cooking giving meat stock that wobbly jelly-like texture that in turn supports the health of our connective tissue around the body.
- Supports the immune system – The essential minerals and amino acids may help to strengthen your immune system, keeping you more resilient against illnesses.
- Promotes glowing skin – High in skin-loving properties, collagen, and gelatin, meat stock may enhance the look and radiance of your skin. Who doesn’t love a good beauty boost!
Meat stock is a cornerstone of the GAPS diet and provides a delicious way of supporting your health. The more meat stock we consume the quicker the gut lining heals and we can be on the road to optimal health.
How to Make Meat Stock
Sourcing your meaty bones
When it comes to sourcing the meaty bones for your meat stock, we should use the best that is available and that we can afford for maximum healing properties.
This will be different for everyone depending on your situation and where you live. The GAPS Diet uses the Good Better Best model to demonstrate options to help you make your sourcing decisions.
- Good: Free range
- Better: Grass-fed / pasture-raised
- Best: Organic Grass-fed / pasture-raised or wild-caught fish
Different types of raw meaty bones
Chicken
- whole chicken cut up into pieces
- necks
- backs/ frames
- feet
- thighs
- drumsticks
- wings
Beef
- shanks
- oxtail
- ossobuco
- chuck roast (bone-in)
- knuckle bones
- marrow bones
- neck bones
- short ribs
- meaty soup bones
Pork
- shoulder roast (bone-in)
- loin
- ribs
- neck bones
- meaty soup bones
- ham hocks (fresh, not smoked)
- trotters
- feet
Lamb
- shanks
- riblets
- rib rack
- shoulder (bone-in)
- necks
Fish
- whole fish
- heads
- fins
…or any other cut of meat attached to bone with connective tissue. But you get the idea!
Equipment needed
- Stockpot, Dutch oven or slow cooker
- Knife and chopping board
- Metal skimmer
- Metal tea strainer (optional)
Ingredients
Basic recipe
- Meaty bones
- Filtered water
- Salt
Tasty extras
- Peppercorns (add to a tea strainer and remove at the end of the cooking time)
- Carrots
- Bay leaves
- Onions
- Garlic
- Ginger
- Celery
The combination of ingredients is endless. Choosing what to include in your meat stock comes down to personal preference, where you are in your healing journey, and which nutrients are important to you or ones you may want to avoid. If you want that flavor boost but your body is not ready to digest those foods, add them in at the beginning and strain them out at the end of the cooking time.
We love the gentle hearty flavor combination of chicken, onion, garlic, and cauliflower or broccoli stalks, and strain all the ingredients out before drinking or storing the stock for later.
Cooking Process
If using a whole chicken make sure to cut it up into pieces.
Add meaty bones, vegetables, and salt to a stock pot, and cover it with a lid. The right ratio of meaty bones to water is required to achieve a gelatinous consistency, ratio = 1kg meaty bones to 1.5L filtered water.
Bring to a boil and skim the scum off.
Reduce to a simmer with a lid on and cook using the cooking times below or until the meat is just falling off the bone. Note: The larger the animal the longer the cooking time.
Strain out meat and bones and blend back in any connective tissues and skin.
Now it’s ready to drink, eat as a meal, or freeze for later.
Cooking Times for Meat Stock
On the stove top – Bring to a boil and then cook on low for:
- Fish: 1 – 1.5 hours
- Chicken: 1.5 – 3 hours
- Lamb, Pork & Beef: 4-6 hours
Meat stock can also be made in the slow cooker, with adjusted cook times. Tip: Preheat the slow cooker on high.
Storage
Store in the fridge for up to 7 days or freeze in small portions until needed. I like to make a bulk batch and freeze, defrosting as needed.
How to Use
Heat in saucepan from frozen or from the fridge, do not use microwaves they destroy the health benefits in the stock.
Going out and about, or need to make it with you to work or school. Heat it before you go and store it in a thermos to keep warm until you are ready to drink or eat it.
How much to consume each day on the GAPS Diet?
To get the full benefits of meat stock Dr Natasha recommends adults drink 5 cups of stock a day, and children drink 3 cups a day; if your body craves and desires more then have more. Remember that the GAPS Diet is centered around meat stock consumption as it’s the glue that heals and seals the gut lining.
Meat stock is a meal – You eat the meat, drink the stock, and eat the vegetables. This can be as a soup in a bowl or as separated ingredients. Ideally, you want to be consuming meat stock at every meal whether it is combined into the dish or as a mug on the side.
5 ways to Incorporate Meat Stock into Your Diet
- Swap a hot drink for a cup of meat stock.
- Use as a liquid base for soup and stew recipes.
- Cook your veggies in it and then drink it on the side of the meal.
- Add it as the liquid to a variety of dishes such as a veggie mash or Bolognese
- Add to smoothies and popsicles.
Frequently Asked Questions
If your meat stock doesn’t gel or achieve a gelatinous texture don’t worry, it’s still full of lots of nutrition and healing benefits. Make sure you consume it. Here are 6 reasons why it might not have gelled:
– Too much water
– Not enough connective tissue or joints
– Cooked at too high a temperature
– Cooked at too low a temperature
– Cook time too short
– Inferior bones
From stage 4 you can brown the meat first, in an animal fat.
Pressuring cooking is not recommended for making meat stock as it kills the building blocks from the connective tissue we are trying to extract from the meaty joints.
When we’re making enough stock to drink the recommended 5 cups daily, we often end up with more meat than we care to eat. You can freeze the meat for later or consider making low meat, meat stock. For chicken use backs, frames, necks, feet and wings.
Histamine reactions include flushed face, bloating, headache, brain fog, hives, rashes, digestive upset, or even flu-like symptoms. Here are some tips to reduce histamine reactions:
– Use frozen meat, note it will take longer to bring to a boil.
– Skip using peppercorns
– Use immediately or cool and freeze as quickly as possible, then defrost as needed. You can cool the pot of meat stock by placing it in a sink of ice water. Fill the sink with water and add ice bricks.
– Introduce meat stock at a slower rate. This could mean starting a ¼ cup per day and working your way up from there.
– Try a different meat, some people tolerate different meats, chicken, pork, lamb, and beef differently.
Any healing foods may cause a die-off reaction and the body rebalances and heals itself. If you are experiencing a reaction consider implementing these supports:
– Cut back on the amount of meat stock being consumed if symptoms are not manageable
– Detox bath or foot soaks using Epsom salts
– Enemas can help reduce the build-up of toxins being released into the colon.
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GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
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