If you have IBS, then you are most likely also dealing with a leaky gut. Bone broth is not only delicious, but it also contains very important gut healing collagen. Store bought bone broth, however, is typically made with onions. Use this recipe to enjoy all the healing benefits of bone broths, without the carbohydrates that feed bad bacteria in our small intestines.
Further Food Nutritionist Commentary:
This bone broth contains a lot of vitamin A & C. Vitamin A plays an important role in our vision, skin integrity, and immunity. Vitamin C is a key player in immunity. This recipe also provides 28% of your daily iron needs, which is a good way to get your iron if you have anemia. Iron helps to deliver oxygen to all of the cells in your body. This bone broth is also a good low-sodium choice to use when making soups and stews, or to add flavor while cooking veggies or rice.
By Alex Lane, MS, RDN/LD
Bone Broth (Low FODMAP)
2-3 pounds of chicken bones (When I spatchcock chickens, I save the spines and offal in the freezer. Usually four spines will do the trick. Otherwise, you can easily buy chicken bones from your local butcher)
1 large carrot
1 bunch of fresh thyme
1 bunch of fresh parsley
6 quarts water
- If using a slow cooker, put all of the ingredients into the pot, fill with water, cover and set on high for 6 hours.
- If using a large pot (8 quarts) on the stove, put all of the ingredients into the pot, fill with about 6 quarts of water, and bring to a boil. Then, turn down the heat to medium-low so that you have a slow simmer. Cover and let simmer for 6 hours.
- When your broth is done, remove from the heat, remove the bones, carrot and herbs, uncover and let cool until you can begin transferring to a storage container (I use large, glass mason jars). Strain the broth into the containers and enjoy within one week.
Per Serving: Calories: 47; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 88mg; Potassium: 522mg; Carbohydrate: 6g; Fiber: 3g; Sugar: 2g; Protein: 6g
Nutrition Bonus: Vit C: 178%; Vit A: 146%; Iron: 28%; Calcium: 12%
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