The benifits of meat stock
When it comes to maintaining a healthy gut, we often hear about the importance of consuming a well-balanced diet rich in fruits, vegetables, and fibre. However, another valuable addition is meat stock, a nutrient-dense liquid derived from slowly simmering animal bones, connective tissues, and cartilage.
Although sometimes overshadowed by its popular cousin, bone broth, meat stock offers numerous benefits for gut health. It’s easier to cook than bone broth and tastes delicious. The perfect addition to any gut, especially if there is discomfort like bloating, gas, constipation diarrhea or IBS like symptoms.
Here are just some of the benefits of including meat stock in the diet:
Provides Essential Nutrients:
Meat stock is a powerhouse of essential nutrients that support gut health. As bones simmer, they release gelatin, collagen, amino acids, and minerals like calcium, magnesium, and phosphorus. Gelatin, in particular, is a protein-rich substance that plays a vital role in maintaining the integrity of the gut lining. It helps to rebuild a damaged gut wall and helps to prevent a "leaky gut," a condition where the intestinal barrier becomes permeable, allowing toxins and undigested food particles to enter the bloodstream.
Supports Digestion and Absorption:
An unhappy gut struggles to digest and absorb nutrients from our food. That’s why nutrient deficiencies go hand in hand with gut issues.
The amino acids present in meat stock, such as glycine and glutamine, promote optimal digestion and absorption of nutrients. Glycine assists in breaking down food and aids in bile production, which supports fat digestion. Glutamine, on the other hand, is essential for the growth and repair of the intestinal lining. By providing these building blocks, meat stock can help improve digestion and enhance nutrient absorption.
Promotes a Healthy Gut Microbiome:
The gelatin and collagen in meat stock act as prebiotics, nourishing beneficial gut bacteria. By supporting the growth of these beneficial microbes, meat stock helps maintain a diverse and balanced microbiota associated with improved digestion, enhanced immune function, and even mental well-being.
Soothes Inflammation:
The amino acids, gelatin, and collagen found in meat stock possess anti-inflammatory properties, which can help soothe inflammation in the gut. Inflammatory conditions such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis may benefit from incorporating meat stock into the diet. The collagen and gelatin in meat stock help repair damaged intestinal cells, reduce inflammation, and support the healing process.
Supports Joint Health:
Meat stock contains compounds like glucosamine and chondroitin sulphate, known for their joint-supporting properties. These compounds can help reduce joint pain and inflammation, improving overall mobility and comfort. By nourishing joints and connective tissues, meat stock contributes to overall physical well-being, allowing you to engage in daily activities more easily.
Incorporating Meat Stock into Your Diet:
Start slowly adding it in as a drink on its own or add it to meals to enhance flavour. You can use meat stock as a base for soups, stews, sauces, or gravies, adding depth of flavour and nutritional value to your dishes. Enjoy a warm cup of meat stock as a nourishing beverage. Add herbs and spices to enhance the taste, if desired.
Homemade Chicken Stock
Ingredients
2 kg chicken frames (i.e. carcass, wings, drumsticks necks or chicken feet)
1/2 tbsp black peppercorns
1 tsp salt or to taste
1 tbsp apple cider vinegar
3 litres of filtered water (or enough to just cover the chicken)
Instructions
Add all ingredients into the pot and fill with water until just covered.
Bring to a boil.
Scoop off any foam that forms on the top and discard.
Turn down and simmer for 2-3 hours. The meat should be all cooked when down.
Take off the heat, allow to cook and strain off the liquid into containers or jars.
Pull the meat from the bones to use in soups, omelettes or any other cooking you are doing.
Store stock in the fridge or freezer; leave room at the top of your jars if you are freezing, as it will expand. The stock will form a fat layer on top which you can use when heating up your stock.
To use, add to soups, sauces, and smoothies or drink a cup on its own. Our favourite way is to warm up a cup over the stove and drink it first thing in the morning with a slice of lemon.
Note: If you struggle with histamines, go for a shorter cook time and freeze in small batches to use up as needed. Leaving it in the fridge will increase histamines.
