Healing Bone Broth
A golden, collagen-rich broth that gels when cooled. With 6g of protein, zero fiber, and gut-healing amino acids like glycine, this is the foundation for recovery when your intestines need the gentlest nourishment.
Healing Bone Broth
A golden, collagen-rich broth that gels when cooled. With 6g of protein, zero fiber, and gut-healing amino acids like glycine, this is the foundation for recovery when your intestines need the gentlest nourishment.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Place bones in a large stockpot or slow cooker. Arrange them in a single layer if possible for better extraction.
Equipment: large stockpot, slow cookerPour in the cold water and apple cider vinegar. The acid helps break down collagen and extract minerals from the bones.
Let sit undisturbed for 30 minutes at room temperature.
Tip: You'll notice the water becoming slightly cloudy as minerals begin to dissolveAdd salt, bay leaf, and peppercorns if using.
Bring to a boil over high heat, then immediately reduce to the lowest possible simmer. You should see just a few lazy bubbles breaking the surface every few seconds.
high heatSkim off any foam or impurities that rise to the surface in the first hour using a spoon or fine-mesh skimmer.
Equipment: spoon, fine-mesh skimmerTip: This step improves clarity and flavorSimmer uncovered for 8-24 hours.
Tip: For chicken bones, 8-12 hours is sufficient; beef bones benefit from 18-24 hours for maximum collagen extractionFor slow cooker method: Cook on low for 24 hours without opening the lid.
Tip: Slow cooker alternative - set and forgetStrain the broth through a fine-mesh sieve into a large bowl or container, pressing gently on the solids to extract all liquid. Discard bones and aromatics.
Equipment: fine-mesh sieve, large bowlLet cool to room temperature (about 1-2 hours), then refrigerate overnight.
Tip: High-quality broth will gel to a soft, jiggly consistency when fully chilledRemove the solidified fat cap from the surface before using, or leave it on for extra richness and calories if needed.
Tip: Leave the fat cap on for extra richness and calories if needed
Notes
Bone selection
Look for bones with visible joints, cartilage, and connective tissue for maximum collagen yield. Chicken feet, necks, and backs are ideal. Beef knuckle bones and marrow bones work well when combined. Ask your butcher for soup bones.
Why no aromatics
Traditional bone broth includes onion, garlic, and celery. These are intentionally omitted to keep the recipe low-FODMAP and safe for those sensitive to high-FODMAP vegetables. You can add these if you tolerate them.
Vinegar rationale
The acetic acid helps break down collagen and extract minerals like calcium and magnesium, though research on effectiveness is mixed. You won't taste the vinegar in the finished broth. Any vinegar works, but apple cider vinegar is traditional.
Storage
Refrigerate in airtight containers for up to 5 days. The fat cap that forms on top acts as a natural preservative. Freeze in 1-2 cup portions for up to 6 months. Ice cube trays work well for small portions.
Instant Pot shortcut
Pressure cook on high for 2-3 hours with natural release. You'll get a rich broth faster, though longer simmering extracts more collagen.
Store-bought substitute
If making bone broth isn't feasible, choose organic bone broth without onion or garlic. Look for products that gel when cold, indicating higher collagen content. Brands like Kettle & Fire and Bonafide Provisions are low-FODMAP.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
