French chefs have a term fonds de cuisine, which translates to “the foundation and working capital of the kitchen.” Bone and meat stock provide just that, the foundation of both the kitchen and ultimately one’s physical health. Two of the most common questions that individuals embarking upon the GAPS Diet have is, “Is bone broth really that good for you?” and “Do I use stock vs broth?” What is the difference between these two anyway and is one better for gut healing than the other?
To add to the confusion, these two words are often used interchangeably by the most educated of chefs. However, for purposes of the GAPS Diet, a temporary diet to heal/seal the gut wall and resolve autoimmune issues, Natasha Campbell-McBride MD uses the terms “meat stock” and “bone stock”. In this article, I will use “stock” when referencing meat stock and “broth” for bone stock.
Stock vs Broth: Start with Meat Stock When Healing The Gut
Stock is used in the beginning stages of the GAPS Diet, especially during the Introduction Diet where the primary focus is in healing the gut. Broth is ideal for consuming once gut healing has taken place. The significant difference is that the stock (meat stock) is not cooked as long as broth (bone stock).
Stock is especially rich in gelatin and free amino acids, like proline and glycine. These amino acids along with the gelatinous protein from the meat and connective tissue are particularly beneficial in healing and strengthening connective tissue. These nutrients are pulled out of the meat and connective tissue during the first several hours of cooking meaty fish, poultry, beef and lamb. The larger the bones, the longer the cooking time.
In Gut and Psychology Syndrome, Dr. Campbell-McBride explains how to prepare stock (meat stock) to be used during the early stages of the GAPS Diet. Her recipe can also be found at the end of this article.
Stock prepared in this way supports good digestion, as well as promotes proper secretion of hydrochloric acid, which is needed for breaking down proteins in the stomach. Lack of adequate hydrochloric acid can lead to a myriad of symptoms including acid reflux, skin disorders, anemia, osteoporosis, rheumatoid arthritis, vitiligo, asthma, food allergies and more. Gelatin, a major component of meat stock, also assists in the proper digestion of proteins ensuring optimal growth in infants and children. Gelatin improves the integrity of collagen, which is reflected in the improved appearance of the skin as well as in the lessening of digestive tract inflammation.
Additionally, gelatin enhances the digestibility of grains and legumes cooked in it. Both grains and legumes are eliminated in the beginning of the GAPS Diet, with grains avoided completely until one is ready to transition off the GAPS Diet. Once gut healing is complete and the digestive tract function is restored, properly prepared grains and legumes will be best enjoyed prepared using meat stock or bone broth.
Stock or Broth: When to Introduce
Bone stock or broth is introduced after the Introduction Diet as gut healing has advanced. Some with longstanding gut issues find that if they introduce broth (bone stock) early prior to the sealing of the gut, they have reactions to the free glutamates that result from the longer cooked gelatin. Those who are sensitive to MSG will generally be sensitive to these free glutamates until their guts are healed.
The timing on when a GAPS person is ready to progress from meat stock to bone broth is individual. Those children who are autistic or ADD/ADHD and who are suffering from seizures or tics are among the people who should avoid free glutamates until their guts are healed. Free glutamates include not only MSG but glutamine and glutamic acid. These are excitoxins and can have a damaging effect on neurons. This is why I do not recommend using nutritional formulas containing glutamine in cases of the above mentioned conditions as well as Crohn’s or Leaky Gut Syndrome. Excitotoxins encourage inflammation in the gut and brain, the exact situation we are trying to heal.
Uncomfortable die-off reactions, as well as symptoms of nervous system agitation, are signs that your digestive tract is best served staying with the meat stock. Die off reactions can include diarrhea, vomiting, nausea, constipation and skin eruptions or rashes. Making the transition gradually from stock (meat stock) to broth (bone stock) is advisable. Cooking broth at a very low temperature (slow simmer) will minimize the formation of free glutamates.
Excellent broth (bone stock) recipes can be found in Sally Fallon Morell’s Nourishing Traditions Cookbook. This timeless cookbook should be in every kitchen. Broth is an invaluable addition to the diet of young children and all who desire optimal health. Broth is rich in all the minerals necessary to build strong teeth and bones. Broth serves as an excellent replacement for milk in the diet of those who are lactose intolerant.
However, in most cases we find that once the gut is healed, raw milk is well digested. Regardless, once homemade broth is introduced, it will be a welcomed staple to your diet. Both stock and broth can be made from the same bones. It is simple to begin your stock and after cooking for several hours, remove the carcass for deboning. Reserve the meat for eating and then return the bones to the pot with fresh water. Continue cooking for 6 to 48 hours, depending upon the type of bones. Stock and broth can be stored in the refrigerator for several days with the layer of fat on top to prevent oxidation or frozen in the freezer for several months. Unused stock or broth in the refrigerator may be reheated, cooled and returned to the refrigerator for several more days before consuming.
Fish Meat Stock
Ingredients
2 medium non-oily fish, such as sole or snapper
4 or more quarts of purified water
2 tablespoons raw apple cider vinegar made at home or purchased from the store (glass only)
Assortment of vegetables, as desired
- 1-2 medium yellow onions
- 2-4 carrots
- 3-4 celery stalks
Bouquet garni (tie together using cooking twine)
- Fresh bay leaf
- Fresh thyme, rosemary, sage
Celtic Sea Salt, 1-2 teaspoons, to be added in the last 10 minutes of cooking
Parsley, to be added in the last 10 minutes of cooking
Instructions
Rinse fish in purified water. Remove meat from the fish and reserve for cooking. Place bones, fins, tails, skin and heads in the pot. Add remaining ingredients. Fill pot with purified water. Allow the pot and its contents to stand for 30 minutes, giving the raw apple cider vinegar time to draw minerals out of the bones. Bring to a boil. Reduce the heat to a simmer and cook for 1 to 1 ½ hours.
Add parsley and salt during the last 10 minutes of cooking. Remove the fish bones and other large parts. Strain the stock. Set aside remaining ingredients for preparing fish broth (fish bone stock).
Chicken, Pheasant or Turkey Meat Stock
Ingredients
1 whole chicken, pheasant or turkey
2-4 poultry feet, optional
1-2 chicken, pheasant or turkey heads, optional
4 or more quarts of purified water
2 tablespoons raw apple cider vinegar homemade or purchased from the store (glass only)
Assortment of vegetables, as desired
- 1-2 medium yellow onions
- 2-4 carrots
- 3-4 celery stalks
Bouquet garni (tie together using cooking twine)
- Fresh bay leaf
- Fresh thyme, rosemary, sage
Celtic sea salt, 1-2 teaspoons, to be added in the last 10 minutes of cooking
Parsley, to be added in the last 10 minutes of cooking
Instructions
Rinse chicken, feet and heads in purified water. Cut whole chicken in half down the middle lengthwise. Place these in the pot. Add remaining ingredients. Fill pot with purified water. Allow the pot and its contents to stand for 30 minutes, giving the raw apple cider vinegar time to draw minerals out of the bones. Bring to a boil. Reduce the heat to a simmer and cook for 1 ½ to 2 hours.
Add parsley and salt during the last 10 minutes of cooking. Remove the chicken and other large parts. Debone and reserve the meat for eating. It will be delicious. Strain the stock. Set aside remaining ingredients for preparing chicken bone broth (chicken bone stock).
Beef or Lamb Meat Stock
Ingredients
4-5 pounds of bone marrow and knuckle bones
3 pounds of meaty ribs or neck bones
1 calf’s foot, if available, cut into pieces (optional)
4 or more quarts of purified water
2 teaspoons Celtic sea salt
4 ounces raw homemade apple cider vinegar or purchased from the store (glass only)
Assortment of vegetables, as desired
- 1-2 medium yellow onions
- 2-4 carrots
- 3-4 celery stalks
1 teaspoon dried peppercorns, crushed
Bouquet garni (tie together using cooking twine)
- Fresh bay leaf
- Fresh thyme, rosemary, sage
Parsley, to be added in the last 10 minutes of cooking
Instructions
Place the bones, meat and joints into a large pot. You may roast the meaty bones in a pan in an oven at 350 degrees Fahrenheit. You may roast the meaty bones in a roasting pan until well browned, for extra flavor. Place these in the pot. Add remaining ingredients. Fill pot with purified water. Allow the pot and its contents to stand for 60 minutes, giving the raw apple cider vinegar time to draw minerals out of the bones. Bring to a boil. Reduce the heat to a simmer and cook for 3 to 4 hours.
Add parsley during the last 10 minutes of cooking. Remove the beef and other large parts. Debone and reserve the meat for eating. It will be delicious. Strain the stock. Set aside remaining ingredients for preparing beef or lamb bone broth. Additional ingredients to consider for variety would be garlic, ginger and lemon rind, to name a few. Avoid adding starchy vegetables to your stock.
Bone Broth (Bone Stock) Recipes
To make bone stock (broth) you may follow the above recipes and after deboning, add additional purified water and continue cooking according to these recommendations:
- Fish Bone Broth – simmer for 4 hours.
- Chicken, Pheasant or Turkey Bone Broth – simmer for 12 to 24 hours.
- Beef or Lamb Bone Broth – simmer for 36 to 48 hours.
Bon appetit!
More Information
Bone Broth and MSG: What You Need to Know
Healthy and Easy Bouillon Cubes Recipe
Minerals in Bone Broth (what the research REALLY says)
My Youtube playlist on all aspects of making bone broth
How to Make Beef and Chicken Stock
My son has severe autism and the hospital administered him medication which burned his bottom and insides raw, they don’t want to know about that though. His leaky gut symptoms went through the roof and I was told to give a soil based gluten and dairy free probiotic but this caused his candida symptoms to grow out of control to the point where he could only consume one carb meal a day without effecting his brain (the autism gut brain link). He has been diagnosed with gastroenteritis to and was on omeprazole which has now been changed to ranitidine. I can only give him 3 to 4 droplets of nystatin each meal time which is just keeping the candida in check because that is all he can tollerate before he gets stomach pain and starts holding his head! I have tried everything going on the market to help him but he has a reaction to it because of the leaky gut. I tried chicken broth and he reacted badly but I noticed an improvement when he went to the toilet! I now realise I should have started with chicken stock but my concern is will I be able to heal him with the candida? Or perhaps I may be able to increase the nystatin as he starts to heal again. This is my last hope as I have spent a fortune on all the products going you can think of. He can only tollerate brown rice, meats but not fish and advocado and sunflower oil.
Bess-
I feel for you and your son. This journey requires so much awareness and self-education. I encourage you to repost this on a Facebook support page I belong to: http://www.facebook.com/mthfrsupport?ref=ts&fref=ts
It’s moderated and frequented by doctors, providers, and experienced individuals that I’m sure will have suggestions for you.
I’ve learned so much since the post I left above. The biggest lesson being that there is no one size fits all nutrition/healing plan. I always felt poorly after the broths and I was able to confirm that I do indeed have issues with glutamate in the broths as well as quite a few other foods in the GAPS diet. (Things that seem less obvious, like garlic, onion, chicken) Leaky gut is definitely involved but it goes much deeper than that. Many of us that end up seeking these nutrition plans have problems with our Phase Two detox pathways, specifically methylation. I have to support certain weaknesses in that system before I can even eat most of the things in GAPS. Since learning all of this I’ve thought about the people in these forums and wondered how many were mistaking methylation impairment for die off. Having my methylation analyzed has taken MUCH of the guesswork out of treatment and diet.
I also get a weird anxious reaction when drinking beef bone broth, I guess from the free glutamates and leaky gut, oh well back to the drawing table, I guess making chicken stock for a mere 2 hours or whatever would limit glutamatic acid but also Calcium which is what I’m after since being casein intolerant. Any suggestions?
I have a question, my husband having really bad digestive problems, he has been diagnosed having low acid in his stomach. We’ve been staying away from soups for a long time because he would always complain when he eats soup his stomach hurts even more and have more acid. He explains when he drinks with food or eat food that is mixed with liquid he doesn’t feel good. I find hard to believe, how is it possible. Isn’t soup stock so gentle on your stomach?
Luda,
It could be that he also has a food sensitivity or two. I used to feel sick whenever I would eat or drink anything, including water. It turns out I had a myriad of food allergies and I was reacting by feeling nauseous. I cut out the offending foods, added a homeopathic detox kit, acupuncture and routine chiropractic care and felt better. However, my family started the GAPS diet to try to improve our systems so that we don’t have any sensitivities at all rather than simply avoiding them. Also, from what I’ve read, people with sensitivities should start with meat broth and not bone broth because it tends to be too strong of a detox for their systems to begin with. Good luck!
Whoops. Sorry about the attachment. I didn’t realize it was going to post a link.
Thank you for this info. I didn’t realize that there was a difference in stock/broth as I have previously made bone stock. I am wondering though about the amount of bones in this recipe. Am I reading that each batch of meat stock should include 8# of bones for each and every batch? I have some bones in the freezer but my local butcher is going to charge me $3.49 a lb for rib bones. $25 just for bones in one batch seems like a lot.
Thanks for the great article. Does the meat stock gel? I read that you have to simmer the stock for at least 6 hours for it to gel. So if we are going to simmer for just 2 hours, will it gel?
I make a Chinese beef noodle, sometimes using beef shank and cook it about 3 hours and if there are left overs, the soup has always gelled, not only slightly, but into thick, hard gelatin when I remove it from the frig the next day. I’m pretty sure it would gel in two.
Thanks to the clarification this article provided, I’ve kept my meat broth cooking time to 5 hours or less to avoid MSG reactions. However, I’m still unclear as to when to add the longer cooked bone broths. Nowhere in Dr. McBride’s GAPS book, or in this article, can I find any mention about what stage to add longer cooked broths at. I understand to add it slowly and after after some healing has been attained, but when? During a certain phase of the Intro or Full diet? Would really appreciate some guidance. Thank you.
As per the article above you introduce bone broth after intro when you go on the full diet. “Broth or bone stock is introduced after the Introduction Diet as gut healing has advanced.”
No one has ever told me why you put herbs and vegetables into broth and when it’s done you throw them out. These are the first recipes I have seen that DO NOT specifically tell you to throw out the vegetables after the broth, stock, or whatever you are making is done. I never throw the vegetables away as I feel there must still be good nutrition in them. Therefore, I either simmer the bones in the water, apple cider vinegar, herbs and vegetables leaving the herbs and vegetables in to eat when it’s done or I leave out the herbs and vegetables to add later when its done if I think they will be cooked too long or be too mushy. Does anyone have any comments on this, whether one way or another is better, or if one way or the other is better for specific circumstances.