Two Ways to Make Nourishing Broth: Meat Stock, Bone Broth, and Why Both Matter

At our home, broth is now a staple in both the fridge and pantry. It wasn’t always that way. It grew out of a season of searching for health answers for our middle child, a journey that marked the beginning of our experience with GAPS and gut healing.

His body reacted finicky even to good, nutritious food. By this time, we had already overhauled our diet for our oldest due to food sensitivities. Digestive enzymes helped, but only temporarily, and the sensitivities would always return. It was frustrating.

As I learned more about gut healing, and how GAPS was designed specifically to repair the inner lining of the digestive tract, meat stock and bone broth emerged as a cornerstone of the approach.

I also discovered that broth-making isn’t one-size-fits-all. The type of bones used and the length of cooking time affect how the body responds, which is why GAPS recommends two different preparations for different stages of healing.

No matter which one you choose to make, both meat stock and bone broth contain incredible health benefits.

Much of what follows is drawn from Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride, MD, and The Heal Your Gut Cookbook by Hilary Boynton and Mary G. Brackett.

Affiliate disclosure: Some links in this post are Amazon affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you.

*This blog post contains various health information. Nothing is intended to be, nor should it be construed as, medical advice, diagnosis, or treatment. Any supplement(s) and/or treatment(s) discussed and/or listed should be reviewed by your health professional before using. If you have a medical concern, please consult with an appropriately-licensed physician. If you think you have a medical emergency, contact your doctor immediately. Full medical disclosure here.

Meat Stock: Purposeful, Early-Stage Healing

This preparation is typically used during early gut healing because it is gentler and less stimulating for sensitive systems. Meat stock is prepared using bones that still contain meat, connective tissue, and joints, such as knuckles, chicken legs, thighs, feet, or joint bones from larger animals. These stocks are cooked for a relatively short period of time, which significantly affects their biochemical profile.

Because meat stock is not cooked long enough to fully extract large amounts of free glutamates, it tends to be better tolerated by individuals with compromised gut and neurological function, which is common in those beginning GAPS.

Why Shorter Cooking Matters

During prolonged cooking, certain amino acids, particularly glutamic acid, convert into free glutamates. In sensitive individuals, these can overstimulate the nervous system. By limiting cooking time, meat stock provides nourishment without overloading a system that is already stressed.

GAPS-Specific Use

In the GAPS protocol, meat stock is introduced early because it supplies gelatin, minerals, and amino acids in a form that is gentle, reparative, and less inflammatory. It is intended to be consumed as a complete meal, including:

• the broth
• the vegetables
• the meat removed from the bones
• softened cartilage and connective tissue

When we first began, pureeing the entire pot and drinking it made this much easier and more digestible. It is a little thicker in consistency than broth, and I’ll admit, it was not my favorite. Often, I used it as a base for soups to hide the texture. If there were times I didn’t want to blend all the tissue, I would simply strain the stock.

Suggested Cooking Times

• Poultry: 1.5–3 hours
• Beef, bison, lamb: up to 6 hours (slightly longer in a slow cooker)

Bone Broth: Deep Extraction and Structural Repair

This preparation is more concentrated and is often better tolerated after some gut healing has taken place. Bone broth is made using bones with little remaining meat, such as marrow bones, and is cooked for an extended period – typically 24 to 48 hours. This long simmer allows for maximum extraction of minerals, collagen, and amino acids from the bones.

The resulting broth is richer, more concentrated, and often gels when cooled due to its high gelatin content.

Amino Acid Considerations

Bone broth contains significantly higher levels of the amino acids glycine and proline, which play an important role in connective tissue repair, joint health, and skin integrity. However, it also contains higher levels of glutamic acid and free glutamates.

For some individuals – particularly those prone to seizures, tics, ADD/ADHD, autism spectrum conditions, or autoimmune disorders – this concentration can aggravate neurological symptoms if introduced too early. 

I made meat stock for several months before making bone broth. When I introduced it, we started by drinking smaller amounts (half a coffee cup), but quickly moved up to whole cups. Soon, I was using it as an entire soup base and we drank it regularly as if it were tea.

Why Gelatin Is Central to Gut Healing

One of the most powerful healing components found in both preparations is gelatin, derived from joints, knuckles, and connective tissue. Gelatin plays a critical role in repairing and protecting the mucosal lining of the digestive tract.

This lining acts as a selective barrier, allowing nutrients to pass through while preventing toxins and pathogens from entering the bloodstream. When it is damaged, systemic inflammation and neurological symptoms often follow.

A well-made broth that gels when cooled indicates sufficient gelatin content. This “jelly-like” consistency is something to be celebrated and a sign you’re on the right track.

The Role of Marrow

Marrow bones contribute additional healing properties. As marrow breaks down during cooking, it releases compounds that support immune function, cellular repair, and mineral absorption.

I intentionally scoop out and consume the marrow when possible. Over time, I’ve noticed tangible improvements in skin health and joint comfort, an observation that aligns with traditional use and modern understanding of connective tissue nutrition.

How I Make It

The process for making either meat stock or bone broth is simple once you’ve done it a few times. The main difference lies in the type of bones used and the length of time they’re simmered.

1. Put bones in a pot and add enough water to cover them with an additional 2–3 inches.
   
2. Add 1/4 cup raw apple cider vinegar and let sit for 30 minutes. This helps minerals leach out of the bones.
   
3. Bring to a boil. Skim off any “scum” that rises to the surface. If left in, it can impart a sour taste.
   
4. Add coarsely chopped vegetables, such as celery, onion, and carrots.
   
5. Reduce heat to a gentle simmer and cook for the desired amount of time.
   
6. Add fresh herbs, such as thyme, rosemary, or bay leaves, during the last hour of cooking. This makes all the difference in the world.
   
7. Once done, cool slightly and strain.
   
8. Pour into glass mason jars and add Celtic sea salt (we use 1 tablespoon per half gallon).
   
9. Refrigerate. (Optional: broth can also be canned or frozen in freezer-safe containers.)
   

Ideally, there will be a nice fat cap to seal in the stock or broth until ready to use, though a lid is still needed on the jar. If a fat cap is present, it can be stored in the refrigerator for a couple months.

Once the fat cap is broken and the broth is exposed to air, it should be used within 5–7 days. If using after the fat cap is broken, simply bring it to a boil, discard any scum, and use.

Aside from drinking it hot as you would tea, we love using this as a base for soups and stews, and to cook rice and gluten-free noodles.

Tips

• Any kind of pot can be used: stainless steel, Dutch oven, or crock pot. We use a large 16 qt. stainless-steel pot. Try to avoid non-stick varieties if possible.
  
• Make large batches if using it to heal the body (drinking throughout the day). Our pot makes approximately 2.5 gallons of broth, which lasts us about three weeks, or two weeks if we make more soup.
  
• Fresh herbs should be wrapped in cheesecloth or an herb basket for easy removal, as they do not soften enough to eat.
  
• Try to find a good, reliable source for your bones. Local grocery stores are fine, but they won’t have the same nutritional profile as grass-fed or organic sources. Get to know local farmers or visit farmers’ markets for better options.
  
• If you want to add fresh garlic bulbs (lots of health benefits), do not add them until the last 30 minutes of cooking. The flavor develops quickly and can easily take over the broth—ask me how I know! 😉

If You Don’t Have Time to Make Broth

If making broth from scratch isn’t realistic right now, there are high-quality options available. I’ve listed a few below that I feel comfortable recommending, along with tips on what to look for when purchasing broth.

What to Look for in a Store-Bought Broth

When choosing a stock or broth to purchase, prioritize the following:

• Bones listed as a primary ingredient (not just “natural flavors”)
  
• No yeast extract, MSG, or “flavor enhancers”
  
• Simple ingredient lists (bones, water, vegetables, vinegar, herbs, salt)
  
• Grass-fed or pasture-raised sources, when possible

Brands I’ve Found to Be the Best Options

These are products I’ve personally used and feel comfortable recommending based on ingredient quality, preparation method, and taste:

• Kettle & Fire Chicken Broth
  Why I like it: slow-simmered, organic, free-range bones, minimal ingredients
  
• Kettle & Fire Beef Broth
  Why I like it: slow-simmered, organic, grass-fed beef bones, minimal ingredients
  
• Pacific Foods Organic Chicken Bone Broth With Sea Salt
  Note: The Organic Chicken Broth version from this brand uses “broth” and “chicken flavor,” so I only use this specific one.

Broth has become a staple in our home not just for its taste, but for how it supports healing from the inside out. What started as a necessity for my middle child’s digestive health has grown into a practice we all rely on for nourishment and comfort.

Whether you start with a simple meat stock, dive into bone broth, or keep a few trusted store-bought cartons on hand, every cup is a step toward stronger gut health, resilience, and wellbeing.