If Gwyneth Paltrow Is Drinking Bone Broth On An Empty Stomach, Should You Be Too?
Why I switched my morning black coffee for a steaming cup of beef bone broth with lemon.
In a recent interview, Gwyneth Paltrow revealed to her holistic doctor, Dr. Will Cole, that she fasts until lunch and the first thing that lands in her stomach, is indeed a cup of bone broth. If you follow me on TikTok, you will know that I, as a young female conscious of my hormonal health, am not an advocate of intermittent fasting until midday. What I do endorse however, is a cup of bone broth on an empty stomach and below is why.
What is Bone Broth?
To comprehend the full health benefits of bone broth, it is important to first understand what bone broth is and how it differs from a traditional broth.
Bone broth is typically made from roasted meat and bones and is simmered on a low heat for at least 12 hours. There are great benefits in cooking the bones longer as the gelatine, nutritious minerals and amino acids found in the bones are extracted and present in the bone broth. After the bone broth has cooled in the fridge, it will separate into layers. The top layer will be fat, which can be used for cooking, and the bone broth on the bottom will have a jelly consistency.
The key differences between bone broth and a meat broth is the time component and the presence of roasted bones. A meat broth is made from meat simmered in water (it can include vegetables). Broths can include bones and vegetables, but in most cases, the bones are not roasted. Broths are cooked for a shorter period of time, typically up to 2 hours. Broths are far lighter than bone broth and have a liquid consistency rather than a jelly consistency.
The Benefits of Bone Broth
Here are some of the key benefits of consuming bone broth:
Bone broth may help reduce inflammation and heal your gut - bone broth is full of amino acids, one of them being glutamine. According to a 2017 study in the journal Current Opinion in Clinical Nutrition and Metabolic Care , the supplementation of glutamine can assist in repairing individuals’ intestinal barriers. This is particularly helpful for individuals suffering from leaky gut, thus promoting more optimal digestion.
Bone broth may improve your sleep - Bone broth contains an amino acid, glycine. A 2015 study in the journal of Neuropsychopharmacology found that people who take glycine before sleeping may feel as if they had higher quality sleep and are less fatigued the following day.
It may be anti-ageing - Bone broth is a source of collagen, which is a structural protein found in your skin, bones and cartilage. Ingesting collagen can promote skin hydration, elasticity, as well as improving the appearance of wrinkles in human skin.
How I Prepare and Drink My Bone Broth
I refrigerate my bone broth and will heat a cup of bone broth on the stove each morning. I will then juice an organic lemon and add the juice to my bone broth. I add lemon as it promotes the production of digestive enzymes, which are enzymes our liver creates to help digest food and prevent bloating.
Bone broth is the first thing that I have every day. I drink bone broth on an empty stomach every morning to help support my gut and repair its lining whilst I recover from SIBO (Small Intestinal Bacteria Overgrowth). I know it may seem foreign to drink something savoury before your coffee, but after you dedicate yourself to your health, you will find that you will start craving bone broth in the morning!
The Differences I Have Noticed
Whenever I talk about the benefits of a product, habit or ritual, I always relate it back to results I have seen in my own health. I think this is important to highlight as more health trends emerge and often contradict each other. My approach to health is intuitive, so I will monitor my body’s response once incorporating something new to my routine. If something doesn’t make me feel amazing, I won’t continue to incorporate it in my routine in the name of ‘health’.
Since drinking bone broth on an empty stomach, I have recognised the greatest difference in my skin’s texture. I have suffered from hormonal acne in the past, however since I managed to clear it naturally, I have had relatively clear skin. In saying that, after travelling, my skin may not feel as soft in texture. Since drinking bone broth consistently on an empty stomach, my complexion has been clearer and my skin is glowing more than ever.
I am also finding greater relief in my gut barrier having a cup of bone broth on an empty stomach. I am feeling less bloated in the morning, which is probably due to improved digestion. I am also more satisfied after meals as I have made a conscious effort to increase my protein intake. A cup of bone broth should have at least 7g of protein, meaning that you are starting your day with a protein rich drink that can help curb cravings and allow you to feel satisfied throughout your day.
Finally, where possible, I love to absorb all my vitamins and minerals from whole foods, rather than highly-processed powders. I love that a cup of bone broth is full of amino acids that are required for optimal digestion, such as glutamine, as well as proteins such as collagen.
The Bone Broth I Drink
My favourite bone broth is the Beef Bone Broth from The Broth Sisters. This bone broth is prepared from grass-fed beef, is low FODMAP, contains no onion and garlic, and uses all organic ingredients. It is simmered for 48 hours I prefer beef bone broth to chicken bone broth as under my SIBO (Small Intestinal Bacteria Overgrowth) protocol, I have been advised to avoid chicken bone broths and opt for beef bone broths instead. I purchase this from my local grocer, however you can buy it from their online store.