Comforting Homemade Bone Broth for a Sensitive Gut

Preparation Steps

1. Roast the bones (key step for a clear broth) — Preheat your oven to 200°C (180°C fan). Arrange the beef bones on a roasting tray and roast for 20 to 25 minutes, until lightly golden. This step develops flavour and draws out impurities that could cloud the broth and make it harder to digest. Chicken bones can be added directly without roasting if you prefer a milder, more delicate broth.

2. Blanch the bones (optional but recommended for a sensitive gut) — Place all the bones in a large saucepan, cover with cold water and bring to a rolling boil over a high heat. Boil for 5 minutes, then drain and rinse the bones under cold running water. This step removes blood residue and impurities that may trigger digestive discomfort.

3. Prepare the broth — Transfer the rinsed bones to a pressure cooker, slow cooker (crockpot) or large heavy-bottomed saucepan. Add the 3 litres of cold filtered water. Pour in the apple cider vinegar and leave to rest for 30 minutes without applying any heat. This acidic soaking stage is essential — it allows the vinegar to begin drawing minerals such as calcium and magnesium from the bones, along with beneficial amino acids including glutamine and glycine.

4. Add the aromatics — Add the celery sticks, whole carrots (if tolerated), the dark green leek tops (if tolerated), bay leaves, thyme, peppercorns and parsley stalks. Low-FODMAP note: if you are following a strict low-FODMAP diet, omit the carrots in large quantities (limit to 1 small carrot) and leave out the leek entirely. Keep only the celery, bay leaves, thyme and parsley. The broth remains just as nourishing and restorative without these vegetables.

5. Long, gentle cooking — Bring everything up to a gentle simmer over a medium heat, then immediately reduce to the lowest setting to maintain a very light simmer — never a vigorous boil. During the first hour, skim the foam that rises to the surface regularly using a spoon or skimmer. Cook according to your equipment:

   • Hob (stovetop saucepan): 12 to 24 hours over a very low heat
   • Slow cooker (crockpot): 24 to 48 hours on the LOW setting (ideal for maximising collagen extraction)
   • Pressure cooker: 3 to 4 hours under pressure, then allow to depressurise naturally

   The longer and slower the cooking, the more collagen is converted into bioavailable, gut-protective gelatine.

6. Strain the broth — Once cooking is complete, remove the large bones using tongs or a slotted spoon. Strain the broth through a fine-mesh sieve or a clean piece of muslin cloth set over a large bowl, to obtain a perfectly clear liquid, free from any solid residue. Season lightly with salt to taste at this stage.

7. Cool and skim the fat — Leave the broth to cool at room temperature for approximately 30 minutes, then transfer to the fridge for at least 4 hours, or ideally overnight. A layer of solidified fat will form on the surface — remove it carefully with a spoon. Gut-friendly quality sign: when cold, your broth should have a jelly-like, gelatinous consistency — this is proof of a high collagen and gelatine content, both of which are deeply beneficial for the gut lining.

8. Reheat and serve — Gently reheat the broth over a medium heat without bringing it to the boil, in order to preserve heat-sensitive amino acids. Serve hot in a bowl or mug, plain or with a pinch of turmeric and a drizzle of extra virgin olive oil for an added anti-inflammatory effect. If you suffer from irritable bowel syndrome (IBS), start with a small portion (150–200 ml) and gradually increase according to your tolerance.

9. Storage — Store the broth in airtight glass jars in the fridge for up to 5 days, or freeze in individual portions (ice cube trays or freezer bags) for up to 3 months. You'll always have a gut-friendly ally to hand — enjoy it before meals or between meals to continuously support the repair of your intestinal lining.

💡 Nutritional & Gut-Friendly Tips

• Why apple cider vinegar? Its acidity helps release more minerals (calcium, magnesium, phosphorus) and amino acids from the bones, making the broth significantly more nutritious.
• Recommended frequency: 1 to 2 cups per day for 2 to 4 weeks to support intestinal lining repair and reduce symptoms associated with increased gut permeability (leaky gut), bloating or abdominal pain.
• Perfect pairing: This broth fits seamlessly into an elimination diet or low-FODMAP protocol — it provides nourishment and comfort with no risk of triggering IBS symptoms.
• Choose quality bones: Opt for bones from free-range, grass-fed animals (organic where possible) for an optimal amino acid and mineral profile, and to avoid antibiotic residues that could disrupt your gut microbiome.