Gut Healing Beverages

There are so many factors that can damage the lining of our intestine and lead to increased intestinal permeability, most commonly known as “leaky gut.” Leaky gut is one of the most important triggers for chronic disease and healing the gut is one of the cornerstones of a Functional Medicine Prescription.

While there are a variety of supplements that are extremely valuable for healing leaky gut, I want to focus to two simple dietary measures that you can start doing today, marshmallow root infusion and bone broth. Even if you don’t have leaky gut, both of these beverages are great healing remedies that support overall health.

Let us know in the comments how these work for you, and what alterations you’ve made.

Marshmallow Root Infusion

Ingredients

• Loose marshmallow root (easily found at Natural Grocers)
• Filtered water
• Flavoring (if preferred): Mint leaves, cinnamon bark, lemon juice (or virtually any
  other herb)

Directions

• Mix 1 tablespoon of marshmallow root per 8 ounces of water (I commonly make 2-4 quarts at a time)
• If using flavoring, add approximately 1 teaspoon leaf or bark per 8 ounces of water
• Let rest on counter for approximately 6 hours, shaking periodically
• Strain and then store in refrigerator
• Drink 1-2 cups per day

Bone Broth / Stock

Ingredients (only mandatory ingredients are water, bones, and vinegar)

• Bones from poultry, fish, beef, lamb, shellfish, or whole poultry carcass (2-4 pounds of bones or 1-2 carcasses)
• 8-10 cups water or enough to cover bones
• 3 tablespoons apple cider vinegar or lemon juice
• 1-2 teaspoons sea salt
• 1/2 teaspoon pepper
• 2-3 bay leaves
• 1-2 tablespoons dry herbs of choice (i.e. sage, rosemary, thyme, oregano…)
• 1-2 tablespoons of fresh turmeric and/or ginger root
• 1/2 cup fresh parsley or 2 tablespoons dried parsley
• Vegetables of choice (carrots, onion, celery stalks, mushrooms, root vegetables)

Directions

• Put all ingredients in crock pot or large stock pot
• Bring to boil
• Reduce heat and simmer on low for 8-48 hours (shorter for fish/shellfish, longer for lamb/beef/poultry)
• Strain through fine mesh strainer or cheese cloth
• Cool and refrigerate (do not be concerned if it becomes gelatinous when chilled)

Uses

• Drink 1-2 cups daily as warm beverage
• Use as stock for soups
• Use as cooking liquid for vegetables and grains
• Alternate is to just strain out bones, puree and drink/eat as heartier vegetable soup