Meat stock is credited as the most nourishing food for a damaged intestinal tract, specifically those with Leaky Gut. Dr. Natasha Campbell-McBride, MD, neurologist, neurosurgeon and author of GAPS (affiliate link) says meat stock, not bone broth, will heal and seal ulcerations in the gut lining allowing the body to heal. If you have food allergies, seasonal allergies or other sicknesses like ADHD, autism, depression or auto immune diseases Dr. Natasha says this meat stock heals the ulcerations which is the root cause of the problem.

Please note this is meat stock which heals and seals a Leaky Gut, not bone broth which is a soup base that originates from extensive cooking of the bones until they crumble. Click here to learn the history of bone broth and how to make bone broth.

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2014-03-18 08.06.17To make meat stock use a mixture of fresh new bones, never been cooked before, consisting of bones with some meat on them, bones with marrow in them, joint bones and hoof bones, if you can access them. Meat on the bone next to a joint is vital to good gelatinous stock. Dr. Natasha Campbell-McBride stresses the importance of using the gelatinous meats (not the lean meat or meat fibers but the meat next to the joint and bones as well as the skin {as in from chicken}), marrow bones and joints. Ox tail is my favorite addition to stock. Hoof bones and connective tissues (joint bones) will give you good sticky stock.

2014-03-18 07.52.38

connective tissue and marrow added back to the pot

In the picture above the marrow bones are on the left, joint bone is at 7:00, hoof bones on the lower right.

Bones with a little meat on them are the foundation of meat stock. The meat closer to the bone creates gelatinous meat stock and is very easy to digest. These are considered gelatinous cuts. The further the meat is away from the bone the more it is considered muscle meat, not gelatinous meat. Muscle meat is more fibrous and more difficult to digest for those with the most damaged guts. Optimally, keep the meat on the bone no further than about an inch from the bone. If you are using back bones be sure to have the bones frozen for a solid 4 days prior to cooking and be sure to bring to an ample boil before returning to simmer. Viruses live on the spine. A solid freeze and thorough cooking will prevent any potential virus from surviving.

Put all the bones in a large stock pot, fill with filtered water no more than one inch above the bones, one finger width is optimal, add salt and mashed peppercorns. The salt will pull vital nutrients out of the bones. You can also add apple cider vinegar to help pull nutrients from the bones.

The amount of salt is specific to the amount of bones used.

For a lobster pot size I add 4 tablespoons mineral salt and 2 tablespoons apple cider vinegar.

This is a lobster pot.

This is a dutch oven and this is a dutch oven which uses 2 teaspoons of salt if half filled with bones. 

I use a lobster pot and fill it up with bones so that I only have to cook stock once a week.

Bring the pot to a rapid boil. Just before it is at a full boil a foamy film, scoobage, will begin to form on top. With a slotted spoon scoop off the scoobage. I generally start scoobage scooping when it begins to boil and by the time I’m done scooping scoobage it’s at the full boil, ready to be turned down and covered.


Turn the pot down to a low simmer, cover and let simmer for 3- 3.5 hours. If you skip this step the stock will evaporate and your yield will be two quarts instead of seven quarts (if cooking a lobster pot sized pot).


Cook time is very important. The longer the stock simmers the more you cook out the two essential amino acids vital to sealing and healing the gut lining. More specifically, the longer you cook the meat bones the more you cook out the most beneficial aspects of healing from the stock. If you cook too long in the pot these beneficial healers are absent. Other aspects are present that are still beneficial, making it bone broth, but for those with damaged guts who need healing meat stock a short cook time is essential. Meat stock is high in amino acids proline and glycine, bioten, collagen, elastin, glucosamine and gelatin. These are the elements that feed the enterocytes, the building blocks of the gut lining.

Remove the bones and pick off all the meat and connective tissues you can remove. Dr. Natasha says to save this for later and eat a little bit of each with every meal. An easy way to do this is to add the meat and connective tissues back to the pot of stock (once all bones and peppercorns are strained out) and blend it together with a stick blender. Pour stock into mason jars and refrigerate up to 7 days. Meat stock freezes well.

Recommended vegetables to add for GAPS stages one and two are those with the least fiber so they are easy to digest: onions, garlic, carrots, broccoli, leeks, cauliflower, courgettes which are zucchini, peas, green beans, chard (without the stalks), lettuce, kale (without the stalks), beets, butternut squash, acorn squash, spinach, rutabaga, celery root, cucumber (without the seeds), spaghetti squash, buttercup squash, turnips, radish,  and pumpkin – basically all non-starchy vegetables and no fibrous bits as they are difficult to digest. Cook the vegetables for roughly 30 minutes so that the remaining fiber is digestible. Dr. Natasha says people with gut problems have inflamed gut linings and can not digest fiber, it only further inflames the system. Once the vegetables are cooked add a clove or two of garlic to cook for a small period of time before serving.

2014-03-18 07.53.22Bone broth is cooked for longer periods of time, GAPS healing meat stock is not. Save the bones after cooking meat stock to make bone broth.

For people with extreme gut damage sensitivities arise with different stock choices. Many people consider this issues with histamines. If this is the case choose wild game for stock, preferably fowl as these are the most digestible. Processed meats often have additives or feed that is not tolerated in very damaged guts. For example animals that ate soy often cause issues for a very damaged gut. Eating wild turkey and other birds as well as any wild animal will ensure a clean source.

Fish stock is very gentle on the gut lining and is one of the most beneficial for damaged guts. Use fish heads, bones, tails and fins especially with some meat on the bones. Strain out all the bones after cooking for 1-1.5 hours. Warning – using oily fish will leave you a very smelly house.

2014-03-18 08.09.19Chicken is very gentle on the gut lining. If you have sensitive issues with stock a good option is free ranging chickens who are not fed any supplementary feed – their only source off food is bugs, worms and grass. When cooking chicken stock follow the instructions above but only cook for 2 hours.

If you have extreme gut damage put half the stock in the refrigerator and half in the freezer. This ensures the most nutritional value for optimum healing. It is very important to continue taking high doses of probiotics from food sources like kraut juice, whey, home-fermented sour cream or yogurt, Biokult, Prescript Assist (click on the affiliate links to see the products) or Gut Pro while taking the meat stock. This will both heal and seal the gut lining while you are building the good bacteria up, repairing the gut lining.

Do not reheat cups of stock with the microwave as it is very damaging to the stock, killing the beneficial life giving enzymes and nutrients that are needed for healing.

For stages one and two of GAPS it is important to be drinking meat stock throughout the day continually. A good plan is to eat a soup for each meal and enjoy a cup of stock between meals. Add good quality grass fed butter like Kerrygold (affiliate link) to each cup as well as an egg yolk or two from pastured chickens. The more cholesterol you eat during the stages of healing the less cholesterol your body needs to make to heal. The less your body needs to do the more energy it can spend on healing.

*If you learned something from this post share it so others can do the same. To support the efforts of this blog shop the affiliate links above like this one. You pay the same shopping through Amazon while the author receives a small referral fee from Amazon. This offsets the costs of this site.

*Nourishing Plot is written by Becky Plotner, ND, traditional naturopath, GAPS who sees clients in Rossville, Georgia. Since her son was delivered from the effects of autism (Asperger’s syndrome), ADHD, bipolar disorder/manic depression, hypoglycemia and dyslexia through food she continued her education specializing in Leaky Gut and parasitology through Duke University, finishing with distinction. This is not a news article published by a paper trying to make money. This blog is put out by a mom who sees first hand the effects of nourishing food vs food-ish items. No company pays her for writing these blogs, she considers this a form of missionary work. It is her desire to scream it from the rooftops so that others don’t suffer from the damaging effect of today’s “food”.

Other sources:,d.cWc



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19 Responses to Meat Stock

  1. Kimberly says:

    I think I just became a vegetarian.

  2. Great post, thank you!

  3. I am going to make this and try it. Very interesting and informative. Thank you.

  4. Tammy says:

    I need better instructions on exactly how to make the meat stock, or slop looking stuff. Do I have to get new bones for each making? Also, what liquid do we use to make the recommended soup? Any one with more answers? Thanks in advance! Tag me please.

    • Becky Plotner says:

      good questions! i added them to the post. thanks for the assist. it already said to use filtered water so i’m a bit foggy on the what liquid do you use question. i added a few more pictures so hopefully it’s more clear.

  5. When you say “the more you cook out the two essential amino acids”, does that mean we should cook it longer to pull out the amino acids out of the bone, or if we cook too long the amino acids will be destroyed (for lake of a better word)? Thanks. Love the blog.

    • Becky Plotner says:

      No. I will edit that, thanks for the assist. It means the longer you cook the product the more you cook out the most beneficial aspects of healing from the stock. If you cook too long in the pot these beneficial healers are absent.

  6. Ken says:

    Nice recipes and good recommendations. Just not sure about the difference in bone broth and meat stock. These two words seem to be used interchangeably by many chefs, even though there are some differences in cooking time, texture and flavor. However, the basic ides remains the same with both. Nutritionally, there does not seem to be a big difference as most broths and stocks are made with bones with some meat on them.

    • Becky Plotner says:

      I thought the same thing until I realized something was wrong because I was not getting better with bone broth. After researching the two in depth I found there is a huge difference. If the person has great gut damage it is evident quickly. The breakdown is given in the post here. If you have someone who is autistic or suffers from depression or an autoimmune disease bone broth will only make the matter decline. If the client is FPIES or PANDAS even the meat stock often has to be wild fowl for no reaction to occur. Nutritionally there is a huge difference. Dr. Natasha Campbell-McBride is the forerunner on this, my teacher. Her GAPS book explains it in depth.I wish more chefs were knowledgeable. There are hundreds of thousands of people that can not take a night out to dinner because the food will set their healing back a good three months.

      • Jen says:

        This is really very helpful. I was wondering why my leaky gut hasn’t been getting better with bone broth. I need to switch to meat broth. Where can I find meat on the bones? I’ve been getting my bones from a meat market but the bones are picked clean.

        • Becky Plotner says:

          If you can not find a farmer ask your meat market to cut a package of meat and inch from the bone. Once it’s further out from the bone it’s more muscle meat which isn’t as good for healing the gut.

  7. Sharon says:

    Can this be made in a pressure cooker? How would you adjust the cooking time?

    • Becky Plotner says:

      Yes. It depends on the depth of gut damage you have and the pressure cooker you have.

      • is says:

        in instanpot most recommend 120 minutes, i feel like thats too much – is 60 minutes enough ?
        also, will chicken feet increase histamine or they are safe?


        • Becky Plotner says:

          In my Instant Pot I do a chicken for the “chicken” setting which gives me the same effect of making meat stock on the stovetop for a 2 hour simmer. I drain the broth and consider that meat stock. Then I do it again with the bones and meat if it wasn’t coming off the bone easily on the “soup” setting after refilling with water and adding more salt. I consider that to be between a meat stock and a bone broth. Then I do the bones with a little bit of water so I can eat the ends of the soft bones where the joints are – lots of calcium. Chicken feet do not cause a histamine reaction but they CAN feed so much good that is causes more die off which can be confused for a histamine reaction. If this is the case adding the healing feet in slowly so the die off is tolerable is GAPS recommended. If you feel you can push through go for it.

  8. Mel says:

    Hi Becky. Thanks so much for this info. I am not on gaps yet but slowing making changes. Have started the broth and now understand that shorter cooking is impt.
    Would a chicken carcass and some wings and legs be ok. I have a large Dutch oven or a slow cooker. Also I would like to start kraut juice. I have a 7 & 9 y/o. How much kraut juice would I start with?
    Thank you so much,

  9. Ella says:

    Wonderful explanation, question though, CHICKEN STOCK, how long can you safely store this in the fridge?? Thank you

  10. Lusille says:

    Hello! I’ve noticed that you have different cooking time for chicken meat stock(1.5-2 hours) and meet stock above (3-3.5 hours). Is that because beef meat is different and requires more time?

What do you think?

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