Low fodmap- Instant Pot Chicken Bone Broth
Did you know that bone broth has at least 100 healing elements? Honestly I made up that "number" however, yes bone broth is truly that real- good for the soul, and eh gut sort of thing. And is one of the most nutritionally dense foods out there.
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Keep in mind - that is if it is your thing. Okay?- Okay. I understand it's not for everyone- I. Get. it!
Now.. Low FodMap? A low fodmap approach is designed to help those with GI distress. There has been some studies showing that eliminating certain carbohydrates from the diet CAN provide relief from IBS/ GI distress. These carbs are called fodmaps- which stands for:
F: Fermentable
O: Oligosaccharides
D: Disaccharides
M: Monosaccharides
A: and
P: Polyols
The hope is to eliminate and/or reduce intake of Fodmaps- while you do extensive gut healing: Remove, repair and replace theory- so remove these foods- repair the gut- and begin to incorporate this foods back into the diet. The inability to be able to consume these foods means there is a disfunction in the GI system, digestive function, and/or gut lining.
So now- what IS bone broth? Bone broth/stock was a way to use every part of an animal. Including👉bones, marrow, skin, feet, tendons and ligaments. Boil and simmer for hours days. All these bones and tendons - release healing elements that are beneficial for your health.
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As Sally Fallon (a wonderful nutrition researcher) explains- is bone broth contains minerals in such forms that are easier for your body to absorb .
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Funny fact- when I started reintroducing meat into my diet - years ago going through my healing journey of SIBO- my nutritionist at the time- suggested bone broth, fasting. Dammmmmn I was like- Wait, you want me to do what??? I would warm it up, let it cool just enough so I could quickly chug it down. I did it- nearly everyday for months. I have since slowed down and realized- I love the soothing taste of a good ole cup o bones and I hope you will too.
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Health benefits of Bone Broth👇
✔Rich of minerals that are easier to absorb.
✔Improve joint health
✔Soothe the gut
✔Boost immunity
✔Treat leaky gut
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Here I'll guide you through some simple steps on making chicken bone broth.
1 Pasture Raised Chicken Bones- I like to buy a chicken, roast and remove meat from bones, keeping the skin.
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Fresh Veggies to use-
Carrots- 2-3
Celery 2-3
Green Onion- Tips ONLY 1/2 cup
Herbs; thyme, sage, rosemary
Add in a tablespoon or two of Apple Cider Vinegar (the kind with the mother)- this helps pull the nutrients from the bones.
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If you can find chicken feet- add in those. I pick them up at my Local Food Co Op.
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Fill to max line on IP with filtered water.
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High Pressure for 3 hours- and let naturally reduce pressure.
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This should make enough to last a week.
Enjoy.
Questions just ask- 🥰