Bone broth is one of the most soothing and nourishing foods you can add to your routine — especially when you’re supporting gut health, calming inflammation, balancing hormones, or rebuilding your energy. It’s rich in collagen, gelatin, and amino acids like glycine, glutamine, and proline, which help strengthen the gut lining, support digestion, reduce inflammatory load, and nourish the nervous system.
One of my favorite weekly rituals is picking up a high-quality organic rotisserie chicken for easy protein throughout the week, then using the leftover bones to make a fresh batch of broth. It feels like a simple way to honor your body with nourishing protein and honor the animal by using every part with intention and care.
Simple Homemade Bone Broth
Ingredients
- 3–4 pounds organic chicken bones or a leftover rotisserie chicken carcass
- 2 carrots, chopped
- 2 celery stalks
- 2–3 garlic cloves (optional – avoid if low FODMAP)
- 1 onion, quartered (optional – avoid if low FODMAP)
- 10–12 cups filtered water
- 1 tablespoon apple cider vinegar (optional — skip for low histamine)
- Optional add-ins: ginger slices, bay leaf, fresh parsley, sea salt
Instructions
- Add the bones, vegetables, and any optional herbs to a large pot or slow cooker.
- Cover everything with filtered water.
- Add apple cider vinegar if using.
- Bring to a boil, then immediately reduce to the lowest simmer.
- Simmer:
- 12–24 hours for chicken
- 24–48 hours for beef
- Skim any foam that rises to the surface.
- Strain the broth through a fine-mesh sieve.
-
Let cool and store in glass jars.
Low-Histamine Version
If you’re histamine-sensitive, use the following adjustments to avoid triggering symptoms:
- Simmer for only 3–4 hours instead of a prolonged cooking time.
- Skip the apple cider vinegar.
- Freeze immediately in small jars – avoid refrigerating for more than 24 hours.
- Add fresh herbs only at the end, not during long cooking.
- Use broth fresh or from frozen for best tolerance.
This shorter cooking method still provides gut-supportive nutrients without higher histamine levels.
Why Bone Broth Supports Gut Health
- Strengthens the gut lining: Amino acids like glutamine, glycine, and proline help maintain the integrity of the intestinal barrier.
- Soothes and calms the digestive tract: Gelatin naturally coats and comforts an irritated gut.
- Supports digestion and nutrient absorption: Warm, easy-to-digest nourishment that gives your digestive system a gentle rest.
- Supports a healthier microbiome environment: Lower inflammation allows beneficial bacteria to thrive.
Anti-Inflammatory Benefits
Chronic inflammation contributes to a range of symptoms, including fatigue, joint pain, mood changes, hormone imbalances, headaches, bloating, and brain fog.
Bone broth helps lower inflammation by:
- providing anti-inflammatory amino acids
- supporting detox and liver pathways
- reducing gut-driven inflammatory signals
- calming the nervous system
How to Use Bone Broth Daily
- Sip 1 cup warm with sea salt
- Use as the base for soups or stews
- Cook rice or quinoa in broth instead of water
- Add to sautéed vegetables
- Blend into pureed soups
Want Help Personalizing Your Gut-Healing Plan?
If you’re working on digestion, inflammation, hormones, or mood — or you’re just ready to feel better in your body — I’d love to support you.
You can always reach out with questions or book a free 30-minute Wellness Clarity Call to get personalized guidance, supplement recommendations, and your next best steps.