On the GAPS protocol, we use short-cooked meat stock, not long-cooked bone broth. Understanding the difference between meat stock and bone broth is the first of the GAPS Diet meat stock mistakes, and the easiest to correct.
Short-cooked meat stock is high in the amino acids proline and glycine, biotin, collagen, elastin, glucosamine, and gelatin. These nutrients feed your enterocytes, which are the cells lining your small and large intestine. Think of meat stock like the glue that seals your intestinal lining – and the good bacteria from probiotic foods as the guards that stand to protect it.
Your meat stock should taste delicious and gel when it’s cooled, which can be anywhere from a slight jiggle, to nearly solid gelatin-like in thickness.
Most of us start with watery meat stock, so if that’s happening to you, you’re not alone! Almost every one of my clients has this issue when we first meet. Correcting their meat stock mistakes always increases their rate of healing.
Three ways to remedy GAPS Diet meat stock mistakes
- Use a 1:1 ratio of meat to bone. Expect that 1 pound of meat/bone will give you about 1 quart of finished stock.
- The water used should just cover the meaty bones and veggies you’re using. That extra inch of water you’re adding to stretch it into a little more stock is often what prevents gelling. I still struggle with this myself – I always want to squeeze out just one more cup! 🙂 I find it’s easier to control myself using a wide and shallow pot vs the taller stock pots. If you’re adding a lot of veggies, that might be throwing the above ratio off as well. A couple of sticks of celery, one carrot, and a small onion (or the equivalent amount of scraps) are plenty to add flavor and impart more minerals, before straining them out. The veggies you plan to eat will be cooked to your liking in a soup with this stock later.
- Add more joints of red meat, feet and heads of poultry, or a trotter (foot) of pork. These are areas with concentrated collagen content.
Do you end up with too much meat from making your stock?
When we’re making enough stock to drink 5 cups a day on the GAPS Intro Diet, we often end up with more meat than we care to eat.
The best remedy to this is to use marrow bones with just a bit of meat attached when you’re making stock from beef, lamb, pork, and game meats. If chicken stock is a staple, ask your farmer or butcher if you can buy just the carcass, necks, heads, and feet. The carcass will consist of the rib cage area, after all the “parts” are taken off and sold as breast, thighs, etc. This area has a perfect amount of meat left for flavor! Toss in a few heads or feet with each of these and you’ll make a delicious stock that gels perfectly!
GAPS Diet Meat Stock Recipe
Use a pot that’s big enough to hold your meat and veggies, with just enough water to cover them.
- Start by placing meaty bones in the pot, examples:
- A whole chicken with skin on (or other poultry), any parts of chicken that are on the bone (not breast meat by itself).
- Whole (gutted) fish.
- Red meat options: Short ribs, shanks, meaty neck bones, a bone-in type of roast, ox tail.
- If these aren’t available you can use marrow bones with some stew meat, but don’t use knuckle bones.
- Add onion, carrot, garlic, peppercorns, and/or fresh herbs for flavor.
- Place the meat in your soup pot and add water just until the meat is covered.
- Cover, and bring this to a boil.
- Skim any scum that rises to the top with a fine-mesh skimmer.
- Add 1-2 tablespoons of Celtic salt, or other natural sea salt.
- Turn down to a low simmer. It should look relatively calm at the surface and bubbly at the bottom of the pot.
- Cook poultry for 1 ½ to 3 hours. Cook red meats for 4-6 hours. Cook fish for 1-2 hours.
- Remove from heat.
- Strain everything out of the stock. I put the stock into mason jars if I’m saving it for later use, or into another pot if I’m making a soup with it right away.
- Separate the meat and marrow so you can add this to your soup, or reserve it for another use.
- Toss the veggies and peppercorns. The desired nutrients and flavor are in the stock now.
- Leave all the fat in the stock when it’s cooled (crucial to healing).
Now that you’ve solved your GAPS Diet meat stock mistakes, you’re ready to nourish your enterocytes every day. As a reminder, adults should aim for 5 cups of meat stock a day, and children should consume about 3 cups. This can be in soup, sipped on its own, or added to other recipes. The best intestinal support happens when you consume it throughout each day.
FAQs
The full GAPS diet
Acceptable GAPS foods include: eggs. meat, fish, and shellfish (fresh or frozen only) fresh vegetables and fruit.
How does meat stock heal the gut? ›
Meat Stock
Stock is especially rich in gelatin and free amino acids, like proline and glycine. These amino acids, along with the gelatinous protein from the meat and connective tissue, are particularly beneficial in healing and strengthening connective tissue such as that found in the lining of the gut.
What is the red meat on the GAPS diet? ›
Red meat options: Short ribs, shanks, meaty neck bones, a bone-in type of roast, ox tail. If these aren't available you can use marrow bones with some stew meat, but don't use knuckle bones.
Is the GAPS diet legitimate? ›
There are no peer-reviewed clinical studies assessing the GAPS diet or proving it effective at healing the gut and treating the conditions it claims to cure. In addition, it's unclear if a leaky gut is the result of having a certain condition and not the cause.
Can you eat bananas on GAPS diet? ›
Bananas are allowed on GAPS from the start but they need to be fully ripened or even overripe because they are easier to digest that way (less starch and more simple sugar). But as you get more and more used to the GAPS diet, it's said that even fresh bananas should be ok to digest by now.
Are bananas good for leaky gut? ›
Bananas are considered one of the best gut healing foods for individuals with leaky gut. They are easily digestible and gentle on the gastrointestinal system. All these qualities makes banana a soothing choice for those with digestive issues.
What is the best broth to heal gut? ›
Beef bone broth is a little better known for its gut-healing benefits, while chicken is recommended for electrolytes and skin health. Many opt to mix the two together to soak up optimal nutrition benefits. If that's not an option, we recommend switching it up every few weeks.
What is the difference between meat broth and meat stock? ›
Although both stock and broth involve simmering in water, broth uses meat while stock uses bones. As a result, broth contains very little protein, a key ingredient in building flavor. Additionally, broth often does not contain vegetables or herbs, thereby requiring higher sodium levels to impart flavor.
What happens to your gut when you stop eating meat? ›
You may gain some healthy bacteria in your gut—and some bloat, at least at first. "Your body has digestive enzymes that handle the proteins in both meat and plants, and that doesn't change when you stop eating meat," explains Liz Applegate, PhD, director of sports nutrition at the University of California, Davis.
Is bacon allowed on GAPS diet? ›
Selecting the right bacon is important: GAPS does not recommend smoked meats as they normally contain nitrites or other substitutes that are even worse than nitrites with alleged cancer causing agents so store bought bacon is out (including some nitrate free commercial brands).
Other cheeses that are allowed on Full GAPS: Asiago, Blue, Brick, Brie, Camembert, Cheddar, Colby, Edam, Gorgonzola, Gouda, Havarti, Limburger, Monterey Jack, Muenster, Parmesan, Port du Salut, Roquefort, Stilton, Swiss, Romano, un-creamed cottage cheese (dry curd).
How long do you stay on the GAPS diet? ›
The phases continue adding various foods and can take between 3 to 6 weeks to complete, depending on the individual and the symptoms they exhibit. Once you complete the 6 phases of the Introduction Diet you can then move on to the Full GAPS Diet which is recommended to be followed for between 18 to 24 months.
Are eggs good for a cutting diet? ›
Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness.
How much gap should be there between eating eggs and milk? ›
Thus, if you are actually seeking to build a strong body and improve overall health it is best to consume cooked eggs and milk, but make sure if you want to avoid any issues with digestion and gut health, then it is suggested to keep a gap of an hour between the consumption of two types of protein.
What diets do not allow eggs? ›
Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.
What are the negatives of the gap diet? ›
The GAPS diet is a very restrictive protocol that requires you to cut out many nutritious foods for long periods of time. It also provides little guidance on how to ensure your diet contains all the nutrients you need. Because of this, the most obvious risk of going on this diet is malnutrition.
