Leaky gut is the term used to define increased intestinal permeability. The consumption of refined carbohydrates like sugar and white flour inflame the walls of the gastrointestinal tract, increasing the gaps in the wall of the intestines. This barrier is supposed to be permeable, allowing nutrients to pass into the bloodstream to fuel metabolic function. However, people suffering from a leaky gut experience more significant gaps in the intestinal wall which allow bacteria and toxins to enter the bloodstream.
This condition affects millions of Americans, but it still isn’t officially recognized by medical science as an ailment or disease. This lack of recognition in the medical community doesn’t change the fact that a leaky gut is a real condition that creates a high risk of developing other chronic autoimmune diseases if left untreated.
Heal Your Gut with the Probiotic Power of Bone Broth
Fortunately, it’s possible to heal your leaky gut without resorting to zonulin therapy. Your gastrointestinal tract is home to trillions of live bacteria, known as gut biomes. These biomes are responsible for assimilating the nutrition from your food. In an inflamed environment, biome efficiency wanes, reducing the number of nutrients absorbed into your bloodstream. (1)
The food we eat plays a significant role in the development of systemic inflammation. Therefore, it makes sense that food could be the solution to the problem as well. Eating foods rich in prebiotic and probiotic compounds can reduce gastrointestinal inflammation, healing the intestinal wall and alleviating symptoms of the disorder. (2)
Bone broth is rich in probiotic compounds that reduce inflammation and restore the health of your GI tract. For this recipe, we add superfoods to the bone broth to maximize the nutrient value. The addition of fresh, organic vegetables provides the gut with prebiotic fiber, as well as anti-inflammatory, flavonoids, and nutrients. (3)
Start your recipe by adding a few tablespoons of extra-virgin olive oil into a thick-based pot over medium heat. It’s critical not to use high temperature as olive oil has a low smoke point, and excessive heat may damage the structure of fat molecules, turning them rancid.
Toss the onion into the pot and cook for a few minutes until they soften and turn golden brown. Add the carrots and celery to the pot and cook for another 2 to 3-minutes. Throw in your garlic and let the flavors mix for 30-seconds. Season your chicken with salt and pepper to taste and then add them to the other ingredients.
Cook the chicken until it’s no longer pink, you may need to add a bit of water to prevent the chicken and veggies sticking to the bottom of the pot. By this time the aroma of chicken cooking with fresh organic veggies and spices will excite your senses and invigorate your mind.
It’s time to step things up. Add in the bone broth, bay leaf, and thyme sprigs along with 2-cups of water. Mix the ingredients thoroughly, cover the pot with a lid and leave it to cook over medium heat for the next 25 to 30-minutes.
Once the chicken is cooked through, make sure that you discard the bay leaf and thyme sprigs before tossing 1-cup of the soup into the blender along with 1-cup of kefir yogurt. Blend till smooth and set it aside while you prepare your veggies.
Add the chickpeas and kale to another pot and cook until the peas and kale are tender, it should only take around 3 to 4-minutes. Remove the pot from the heat, drain the veggies and add the mixture from your blender. Stir everything together and serve with salt and pepper to taste.
Probiotic-Rich Creamy Chicken Bone Broth Soup to Heal Your Gut
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 1x
2 tbsp olive oil
1 medium onion, chopped
2–3 medium garlic cloves, minced
1 celery stalks, thinly sliced
1 large carrots, thinly sliced
1 pound skinless, boneless chicken breasts
4 cups homemade bone broth
2 cups water
2 thyme sprigs
1 bay leaf
1 (15-oz.) can unsalted cooked chickpeas, drained
6 ounces kale, stems removed and chopped
1 cup plain yogurt containing probiotic bacteria or kefir
salt, black pepper to taste
- In a large pot heat the olive oil over medium heat.
- Add the onion and cook for 4-5 minutes or until or until softened and translucent.
- Add the celery and carrots and cook for 2-3 minutes.
- Add the garlic and cook for 30 seconds.
- Add the chicken, season with salt and black pepper and cook until no longer pink.
- If necessary, you may add a little water while the chicken is cooking to prevent sticking.
- Add the bone broth, thyme sprigs, bay leaf and 2 cups of water.
- Cover with a lid and cook over medium heat for 25-30 minutes or until the chicken is done.
- Discard the thyme sprigs and bay leaf.
- Place 1 cup of the soup in a blender.
- Add 1 cup of yogurt or kefir and blend until smooth. Set aside.
- In a pot add the chickpeas and kale and cook until the kale is just tender.
- Remove from the heat.
- Stir in the yogurt mixture and season with salt and black pepper to taste.
- Serve warm.
More Bone Broth Recipes and Soups to Try:
Collagen-Rich Instant Pot Bone Broth
Protein-Packed Chicken Bone Broth Recipe
Metabolism-Boosting Beef Bone Broth
Zoodle Bone Broth Chicken Noodle Soup
Bone Broth Butternut Squash Soup
Bone Broth Soup for Arthritis and Joint Pain