Immune Boosting, Digestion Soothing easy, peasy no-fuss Bone Broth


Bone broth has been a KEY star player in my SIBO treatment and recovery, and is something I encourage my clients to start making for themselves whether they see me for digestion, weight loss, immune support or hormonal balance. 

The health benefits are numerous and include:

  • Rich source of highly absorbable minerals including potassium, sulphur, magnesium, phosphorus and calcium

  • Has anti-ageing properties from collagen and gelatine which help to promote bone and joint healing as week as supporting digestion, improving skin elasticity and the reduction of wrinkles - who doesn't want a bit of that!?

  • Promotes Healing – Bone broth has been used successfully in treating gastro-intestinal disorders, including hyperacidity, colitis, Crohn's disease, and infant diarrhea

  • Rich source of easily digestibly protein - super important for anyone who suffers from digestive symptoms where protein malabsorption can be a cause

  • Boosts liver function by supplying a rich source of readily absorbable amino acids – Glycine, proline, hydroxyproline, and lysine are key nutrients needed for detoxification in phase 1 pathways in the liver.

  • Immune System Enhancement – Promotes the assimilation of vitamins and minerals and thus supports immunity

  • Delicious and Nutritious – Use as soup, cooking liquid, sauce, or as a tea

  • Overall wellbeing – Finally, by initially healing the GI tract, bone broth creates an environment in which all of the nutrients being taken in, whether by food or supplementation, can increase their bio-availability to your body

Now, I am not going to lie, having once been a vegan I was a little grossed out at the idea of eating, let alone making, my own brone broth. And I still can't quite handle making my one broth from anything other than chicken or fish - the smell beef bones make is just too intense for me! 

Making the broth from chicken or fish is much more palatable to the nose and quicker to make too on the whole.


Now, this is a super simple, no-fuss, bare bones (lol) recipe which you can tweak and adjust as you get more comfortable with the process. There are two ways of going about making the broth - either poaching the chicken whole, removing the cooked meat, then letting the stock cook to make your broth. Or you can roast the chicken as normal, then boil the bones and bubble.......whichever works for you. 

This recipe is from poaching the chicken:

You will need:

  • 1 whole organic, free range chicken 

  • 1 onion, fennel or leek

  • Couple of carrots

  • Celery or bok choi

  • Peppercorns

  • Himalayan Rock Salt

  • Apple Cider Vinegar (ACV)

  • Fresh herbs: whatever you have lying around, coriander is what I commonly use

Place the chicken in a large pot and cover with filtered water, throw in the veg and hearbs, a tsp of peppercorns, some salt and 2 tbsp of ACV. Bring to the boil, then lower the heat to a simmer. Stand over the pot and use a spoon to remove any brownish foam that appears at the surface, this can take up to 10 mins or so.


Cover and leave until the chicken is cooked through, approx. 40 mins depending on size of chicken, you want to be able to easily glide a knife through to test.

Remove the cooked chicken and put on a large plate. Drain the stock and veg through a colander being careful to drain into another pot to put straight back onto the heat to make your broth. Place the veggies to the side - these can be added to bowls of chicken soup.

Wait for the chicken to cool, then remove all the meat from the bone. Place the bones back into the large pot and bring back to a simmer. Leave on a low heat for a minimum of 1 hour. This is where a slow cooker or Thermomix comes in really handy as you can slowly cook the broth over a low heat, just like you can in an aga too. If you have a hob then leave on a low heat, you might want to add in a bit more water. 

The longer you cook it the stronger the broth as immunoglobulins are released from the bones, note that more histamine will also build up in the broth. If you are dealing with a lot of gut issue I recommend starting with a 1 hour broth and slowly building up. Note, histamine also builds up in the broth after its cooked the longer you leave it. So I suggest freezing in litre bags as soon as cooled, unless you are going to use straight away. 

Use the chicken however you wish - my favourite is to make a jewish-style chicken soup, they don't call it jewish penicillin for nothing!, by adding 1 cup of broth, a handful of chicken and some of the cooked veggies to a bowl - delicious! You can add in some fresh or dried chillies for extra warmth : )


You can then use the broth in soups, stews, curries or sip on as a gut healing, immune boosting, fat burning snack throughout the day. 

I hope this has given you a little insight into the fantastic healing properties of probably one of the oldest meals going, and encouraged you to give it a go to support your health.

Do reach out with any comments, we would love to hear from you and your favourite ways to enjoy bone broth!


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