The Functional Medicine Guide to Bone Broth
A Gut-Healing, Hormone-Supportive Elixir (Especially for Postpartum & Thyroid Health)
If there is one traditional food that bridges ancestral wisdom and modern functional medicine, it’s bone broth.
As a nutritionist, I don’t recommend bone broth because it’s “trendy.”
I recommend it because it supports:
Gut lining integrity
Mineral replenishment
Joint health
Postpartum recovery
Thyroid and hormone balance
Especially if you’re 1 year postpartum, sleep-deprived, sitting long hours feeding your baby, or experiencing joint/knee pain, this is a foundational food.
Let’s make it the right way.
The Functional Medicine Guide to Bone Broth
Why Bone Broth Is So Powerful (Functional Perspective)
Bone broth contains:
Collagen & gelatin → Support gut lining and reduce inflammation
Glycine → Supports liver detox and sleep quality
Proline → Tissue repair
Calcium, magnesium, phosphorus → Mineral replenishment
Glucosamine & chondroitin → Joint lubrication
For many women struggling with dry skin, hair fall, weak nails, gut sensitivity, or postpartum joint pain — this is not optional. It’s therapeutic.
Classic Functional Chicken Bone Broth Recipe
Ingredients
1 kg chicken bones (with joints, feet, neck preferred)
1 tbsp apple cider vinegar (helps mineral extraction)
1 onion (quartered)
1 carrot (roughly chopped)
2 celery stalks (optional but ideal)
4–5 garlic cloves (crushed)
1-inch ginger (great for digestion)
1 tsp black peppercorns
1–2 bay leaves
A handful of coriander stems or parsley
3–4 liters filtered water
Rock salt (add at the end)
Step 1: Optional but Recommended – Roast the Bones
Roast bones at 200°C for 25–30 minutes until slightly golden.
This enhances flavor and improves nutrient availability.
Step 2: The Extraction Process (Most Important Step)
Add bones to a large pot.
Add apple cider vinegar.
Pour water to cover bones completely.
Let it sit for 20–30 minutes before heating.
This pre-soak is critical for mineral release.
Step 3: Slow Simmer
Bring to a gentle boil.
Reduce to the lowest simmer.
Cook:
Chicken bones: 8–12 hours
Mutton/beef bones: 18–24 hours
Remove scum from top in the first 30 minutes.
Add vegetables after 1 hour (not at beginning to prevent bitterness).
Step 4: Strain & Store
Strain broth.
Let cool.
Store in glass jars.
Refrigerate up to 5 days.
Freeze for up to 3 months.
A well-made broth should gel when refrigerated — that means collagen extraction was successful.
