Book Reviews: IBS and Bone Broth DetoxLeave a Comment
If you’ve been giving the bone broth trend some consideration, you can read more about what I think here and check out these two books below. Use these books as long as you have completed the low-FODMAP diet or do not have digestive issues. Many of thee foods listed in these books include high-FODMAPs like garlic and onions.
These books include great advice on how to live healthier and plans to follow using bone broth to help detox the body as well as heal the gut.
“Heal Your Gut with Bone Broth,” a new book by Robin Westen features a 7-day program created to balance your digestive health. The book includes traditional, quick-and-easy bone broth remedies. The book promises that “in just one week, you will counter inflammation and control the growth of disease-causing bacteria; produce vitamins, absorb minerals, and get rid of toxins; reduce the risk of allergies, including controlling asthma; stabilize your moods; and, keep weight down.” You’ll learn about the history of broth, the super-health benefits of bones and marrow, the toxins that exist in our everyday lives, the need for detox, how to relieve stress, and how to prep for the detox: minimize caffeine, no sugar, no dairy, no alcohol a week before, no eggs, no processed foods, no fried foods; use steam baths and saunas to rid the body of toxins; get more sleep and set a goal (to stick to the detox) by creating affirmations.
“Broth Basics” in chapter 4 teaches you about different types of cookware to use as well as proper storage once you’ve made your broth (the same type of storage I used with my broth – mason jars). There’s a grocery list for which foods to buy to make the broth, but if you’re going to make the author’s recipe, do not use the high-FODMAP foods listed like onions, mushrooms, garlic, cider vinegar and honey. Once you are done with the low-FODMAP diet and know you can tolerate the high-FODMAP foods I’ve just listed, go ahead and incorporate them into your homemade broth! Try my low-FODMAP recipe if you’re on the low-FODMAP diet to get you started.
The author says that after following the book that bloating, gas and flatulence are part of the cleansing process (probably due to the high-FODMAPs in her broth) and that the digestive system is resolving itself and the heathy bacteria in your digestive tract will be restored. The meal plans in the book have a few high-FODMAPs included (Top Gut Bacteria Foods page 128) so again this book should not be used while you’re figuring out your gut for the low-FODMAP diet but the lists of foods all have quick explanations for why they are good for the gut to help balance bacteria- proving a point I make very often as do other FODMAP trained professionals – most FODMAPs are not bad for you, they can be good for your gut and that’s why you should not be on the diet long-term. The more diverse your gut bacteria is, the more chances you will have to fight diseases and possibly even cancer.
Dr. Kellyann said that she needed to create a program that would give her dangerously overweight patients as well as patients who needed to lose just a few pounds—the immediate benefits of fasting without the drawbacks. She was already prescribing bone broth as a core part of her weight-loss program because it’s “a high-octane fat burner.” So she combined the power of easy “mini-fasts” with the power of bone broth. In her book The Bone Broth Diet, she says: “If you’re battling extra pounds. I’m guessing that you also have digestive problems—constipation, diarrhea, gas, or even all three. That’s because weight gain and digestive problems often stem from a common source: a sick gut. The gelatin and other nutrients in bone broth help heal the gut (something I’ll talk about in Chapter 3), curing digestive problems while they facilitate weight loss.”
With her plan you’ll have two bone broth mini-fast days per week. The other 5 days, you’ll eat three full meals and two bone broth snacks each day. Pick any days you want for your mini-fast days, and just separate your two mini-fast days with at least one or two non-fasting days. “For instance, try doing a mini-fast on Sunday and the other on Thursday.” The Bone Broth Diet is a 3-week program for taking off weight fast with 3 weeks’ worth of recipes and meal plans. Dr. Kellyann notes that it is safe to stay on the diet longer as she’s had patients who’ve lost more than 100 pounds by staying on it for months. After 21 days, you’ll know which foods to eat and which to avoid, so she says “it’ll be easy to get adventurous in the kitchen.”
As for the recipes included in the book, I really like Dr. Kellyann’s recipe for MIDDLE EASTERN MEATBALLS. I made suggestions for how to make it low-FODMAP:
PREP TIME: 25 MINUTES • COOK TIME: 40 MINUTES
Yield: Makes 4 servings
- 1 1/4 pounds ground turkey
- 1 egg
1 ⁄ 2 onion, finely choppeddon’t include
- 1 ⁄ 4 cup chopped fresh cilantro
1 clove garlic, mincedreplace with a pinch of asafetida powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 ⁄ 4 teaspoon ground cinnamon
- 1 ⁄ 2 teaspoon ground coriander (optional)
- 1 ⁄ 2 teaspoon Celtic or pink Himalayan salt
- 1 ⁄ 4 teaspoon ground black pepper
- Preheat the oven to 425°F. Line a baking sheet with parchment.
- In a large bowl, mix the turkey, egg, cilantro, asafetida powder, cumin, paprika, cinnamon, coriander, salt, and pepper. Form into golf-ball-size meatballs; about 16 meatballs. Place on the prepared baking sheet.
- Bake at 425°F for 10 minutes. Reduce the heat to 350°F and bake for 15 to 20 minutes, or until a thermometer inserted in the center registers 165°F and the meat is no longer pink.
- NOTES: This can be prepared ahead and refrigerated.
Are you going to try a bone broth detox and diet? What are your thoughts? Comment below!