Gut Health
⏱ Prep & Cook: 20 minutes prep · 12–24 hours slow cook
🍽 Serves: 6–8 cups
One of the most therapeutic foods in both traditional and integrative medicine, bone broth delivers collagen, gelatin, and a rich array of amino acids directly to the gut lining. This golden version adds turmeric and black pepper for an additional anti-inflammatory layer.
Why this recipe works
Gelatin and collagen from slow-cooked bones provide the building blocks for tight junction proteins — the structures that maintain gut lining integrity and prevent intestinal permeability. Glycine, abundant in bone broth, supports liver detoxification and reduces systemic inflammation. Turmeric's active compound curcumin has well-documented anti-inflammatory effects, and pairing it with black pepper increases bioavailability by up to 2,000%. This broth is particularly valuable when you are focusing on your gut health.
1.5–2kg beef bones (knuckle, marrow, or feet — ask your butcher) or a whole chicken carcass
2 tablespoons apple cider vinegar (draws minerals from the bones)
2 medium carrots, roughly chopped
3 sticks celery, roughly chopped
1 large onion, halved
1 whole bulb garlic, halved horizontally
2 teaspoons ground turmeric
1 teaspoon freshly ground black pepper
2 bay leaves
A small bunch of fresh parsley
1 teaspoon sea salt
Cold filtered water to cover (approximately 3–4 litres)
1
If using beef bones, roast them at 200°C for 30 minutes first. This step deepens the flavour and removes impurities. Skip this step if using a chicken carcass.
2
Place the bones in a large stockpot or slow cooker. Add the apple cider vinegar and enough cold water to cover everything by about 5cm. Leave to soak for 30 minutes — this helps draw minerals from the bones before cooking.
3
Add all vegetables, garlic, turmeric, black pepper, bay leaves, and salt. Bring to a gentle boil, skimming any foam that rises to the surface in the first 30 minutes.
4
Reduce to the lowest possible simmer. The surface should barely move. Cook for a minimum of 12 hours — 24 hours is ideal for beef bones. Add the parsley in the final 30 minutes.
5
Strain through a fine mesh sieve. Discard the solids. Allow to cool, then refrigerate overnight. A layer of fat will solidify on the surface — remove this before using or storing.
6
Store in the fridge for up to 5 days, or freeze in portions for up to 3 months. Drink a cup warmed as a therapeutic tonic, or use as the base for soups, stews, and grains.
Notes & Variations
For a vegetarian alternative with some similar gut-supportive properties, simmer a large pot of mushrooms (shiitake and maitake), kombu seaweed, and root vegetables for 2–3 hours. The resulting broth won't have collagen but will be rich in minerals and beta-glucans that support the immune-gut axis. If you are vegetarian or vegan, this is a meaningful alternative.
Work with Michaela
If changing what you eat hasn't been enough on its own, coaching can help you look at sleep, stress and daily routine too, alongside the care you already have. A free discovery call is the place to start.
Book a Free Discovery Call