Chronic stress isn’t just a mental burden; it directly damages your gut, and a weakened gut can worsen anxiety and overall health. Registered Dietitian Ali Miller explains how bone broth supports gut health, reduces inflammation, and even lowers the body’s stress response.
Why Gut Health Matters Under Stress
The gut is more than just digestion. It’s the core of your immune system, nutrient absorption, neurotransmitter production, and even brain health. When stressed, the gut lining weakens (leaky gut), letting toxins into your bloodstream, triggering inflammation, and potentially disrupting mental function. The body depletes glutamine, a critical gut-healing amino acid, under stress.
How Bone Broth Helps
Bone broth is a potent source of glutamine, alongside collagen and gelatin. These nutrients repair the gut lining, reduce inflammation, and provide essential amino acids like glycine and arginine. Glycine aids in relaxation by boosting GABA, a calming neurotransmitter. This makes bone broth uniquely effective: it doesn’t just protect the gut from stress, it helps reduce the body’s stress response.
Choosing or Making Bone Broth
Look for high-quality store-bought options with grass-fed, organic bones, and minimal additives. Slow-simmered broths (12+ hours) are best. Homemade is ideal: roast bones first, add apple cider vinegar to extract nutrients, and season with salt and pepper.
Four Tips for Homemade Bone Broth
- Roast Bones: Pre-roasting deepens flavor.
- Add Acid: Apple cider vinegar enhances nutrient extraction.
- Season Well: Salt and pepper balance flavors and aid digestion.
- Boost with Herbs: Roots, spices, and vegetables increase nutrient density.
Creative Ways to Use Bone Broth
Bone broth isn’t just for sipping. Blend it into creamy soups, spicy Bloody Marys, or savory mushroom broths. Experiment with turmeric, pesto, or coconut milk for flavor.
“If chronic stress is not addressed, the individual will not heal. Anxiety is truly the Achilles heel of wellness.” – Ali Miller
Prioritizing gut health with bone broth is a practical step toward resilience against chronic stress. A stronger gut means better nutrient absorption, reduced inflammation, and a calmer nervous system.
