You know how much we love bone broth, and it’s one of the best things ever for healing the gut.
However, as SIBO can involve many food intolerances, there are a few SIBO-friendly tips for making your own bone broth.
Beef broth better for SIBO
Firstly start with a beef broth. It’s best to use organic, grass-fed marrow bones. Why not chicken? Chicken broth is the easiest broth to make, but it is harder to tolerate with SIBO, and chicken feet can be the worst because of the cartilage in the bird. This seems to play havoc with some SIBO sufferers as the bacteria love those nutrients.
Avoid onion and garlic
Do not use onion or garlic, as most SIBO sufferers cannot tolerate these.
Use fresh herbs
The fresh herbs in this bone-broth recipe are beautiful and gut friendly with antimicrobial, antibacterial, and anti-inflammatory actions.
Use organic vegetables
Remember that organic vegetables are preferable for bone broths, but if you can’t buy them add water to your sink with 1/4 cup apple-cider vinegar and soak for an hour to help remove any pesticides.
500 gm beef-marrow bones: organic, grass fed is best
500gm organic, grass-fed beef steak of choice stew meat
3 large carrots
1/2 medium celery root
1/2 small leek optional – can avoid if SIBO symptoms are exacerbated
Piece ginger and turmeric thinly sliced
3 sprigs of rosemary
1 small bunch of thyme
3 sprigs of oregano
1-2 tbsp oil of choice
2 bay leaves
1 tbsp apple-cider vinegar
Filtered water to cover
Preheat the oven to 200 degrees Celsius.
Place your bones onto a baking sheet and place into the oven.
Cook for 30 minutes.
Add oil to a frypan, heat, then add the stew meat and braise.
Tie herbs together.
Add all ingredients to crock pot/ pressure cooker.
Cover with filtered water.
Cook in your crock pot on low.
After 4 hours or so, remove the herbs (otherwise goes green).
Remove the meat after 6-8 hours. You can use the meat for other soups or stews.
Let the bones cook for a total of 12-48 hours.
Strain the broth, and store in glass jars for up to 1 week in your fridge; or freeze the broth if you do not use it right away.
Use the broth to drink plain; add it to soups, stews, or stir fries; or simmer it until it becomes thick for a gravy.
When reheating broth to drink, add 1 tablespoon Partially Hydrolysed Guar Gum (PHGG). This is a prebiotic that helps boost immunity, as it enhances our ability to absorb important nutrients and trace minerals from the foods we eat. You can buy PHGG from our friends at Gut Happy.
Tips for histamine intolerances
If you have histamine intolerances:
- do not add apple-cider vinegar. Try a squeeze of lemon juice instead.
- only cook broth for 3-4 hours
- use or freeze the broth the same day as you make it, as broths left in the fridge will increase in histamines.
Want to know more about SIBO?
If you are interested to find out more about SIBO, or if you would like to organise breath testing, please contact email@example.com to arrange an appointment or ring 1300 03 03 25.