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 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.
Is meat stock good for gut? ›
Bone broth and meat stock are known for their gut-healing and soothing qualities. Bone broth primarily uses a mix of bones and joints to make the broth, while meat stock uses gelatinous meat and meaty bones. A variety of vegetables and herbs, such as celery, carrots, and parsley can be included for depth of flavor.
What foods are not allowed on the GAPS diet? ›
Foods to avoid on the GAPS diet include:
- sugar and artificial sweeteners.
- syrups.
- alcohol, but adults can have a glass of dry wine occasionally.
- processed and packaged foods.
- grains such as rice, corn, wheat, and oats.
- starchy vegetables, such as potatoes and yams.
- milk.
- beans, except white and greens beans.
This traditional culinary treasure has gained significant popularity for its numerous health benefits and rich taste. As the beef bones simmer, they release gelatin, collagen, minerals, and amino acids into the stock, resulting in a nutrient-dense elixir that supports a healthy digestive system.
Is GAPS diet scientifically proven? ›
Despite brain-gut connection and the importance of maintaining healthy gut bacteria, there's no evidence that the GAPS diet is effective.
Is cheese OK on the GAPS diet? ›
Initially no dairy products are to be consumed. You will be instructed how and when to introduce the foods on this list. Raw cheese from organic grass-fed cows is always preferred. All dairy should be hormone-free.
Is beef stock inflammatory? ›
Bone broth for inflammation
It's packed with beneficial amino acids, like glycine and arginine, which have impressive anti-inflammatory properties. An abundance of research shows that adding these essential amino acids into your diet can help alleviate symptoms associated with chronic inflammation.
What are the cons of beef broth? ›
Although bone broth is considered healthy, it can do more harm than good to certain people. Here's why, there are side effects that some drinkers experience like gas, bloating, constipation and stomach pain.
What is the downside of bone broth? ›
While bone broth is generally considered safe to consume, there are some potential risks to be aware of. Lead contamination. Some studies show elevated levels of lead in bone broths, which can be harmful to health if consumed in large amounts. Bacterial contamination.
Can you eat bananas on GAPS diet? ›
Fruits in the GAPS Diet are only allowed in moderation: Apples. Banana. Berries.
Foods to Avoid (or Limit)
Grains, including cereal, oats and wheat. Sugar, honey, agave syrup, and molasses. Starchy vegetables such as potatoes, parsnips, yams and sweet potatoes.
Can you eat potatoes on GAPS diet? ›
Starchy Vegetables
Vegetables that are not allowed on the diet include potatoes, sweet potatoes, parsnips, and yams. Beans and legumes are also not allowed on the GAPS diet.
What is the difference between meat broth and meat stock? ›
Stock can be more viscous than broth, because the collagen—the proteins from the connective tissue in the joints and bones—helps to make a stock jiggly and gelatin-y at room temperature or colder. Its rich flavor is what adds depth and savoriness to favorites like chicken noodle soup and Thanksgiving gravy.
What is the healthiest meat broth? ›
Our Recommendations
- Best Overall: FOND Certified Organic Chicken Bone Broth.
- Best for Sipping: Swanson Sipping Chicken Bone Broth.
- Best Lower Sodium: Pacific Foods Chicken Bone Broth.
- Best Budget: Zoup Good, Really Good Chicken Bone Broth.
- Best for On-the-Go: Bare Bones Bone Broth Instant Powdered Beverage Mix (Variety)
Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.
Are bananas allowed on the GAPS diet? ›
Fruits in the GAPS Diet are only allowed in moderation: Apples. Banana. Berries.
How long do you have to stay on the GAPS diet? ›
The full GAPS diet can last 1.5–2 years. During this part of the diet, people are advised to base the majority of their eating patterns on the following foods: Fresh meat, preferably hormone-free and grass-fed. Animal fats, such as lard, tallow, lamb fat, duck fat, raw butter, and ghee.
What is the difference between Fodmap and GAPS diet? ›
They each are known for their gut-healing benefits with FODMAPs being more geared towards IBS and bloating (3) and GAPS geared towards neuropsychiatric symptom improvement. In truth, both diets can be helpful for both types of symptoms.
Is the GAPS diet anti inflammatory? ›
The GAPS diet focuses on reducing intestinal and systemic inflammation. By removing grains, pasteurized dairy, starchy vegetables, and refined carbohydrates, the diet aims to minimize inflammatory triggers in the gut. This reduction in inflammation may have positive effects on overall health and well-being.
