Meat Stock (GAPs)

Prep Time

15 min

Cooking Time

150 min




  1. bones
  2. vegetables
  3. salt
  4. peppercorns-mashed


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.

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To make meat stock use a mixture of bones 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. 

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Put all the bones in a large stock pot, fill with filtered water about three inches above the bones and add salt and mashed peppercorns.The salt will pull vital nutrients out of the bones. Bring the pot to a rapid boil then turn it down to a low simmer, cover and let simmer for 2.5- 3.5 hours.

The longer the stock simmers the more you cook out the two essential animo acids vital to sealing and healing the gut lining. 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, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, and pumpkin. 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.

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Bone 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 orfeed that is not tolerated in very damaged guts. For example animals that ate soy often cause issues for a very damaged gut. Eating wildturkey 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.

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Chicken is very gentle on the gut lining. If you have sensitive issues with stock a good option is free ranging chickens who are not fedany 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, BiokultPrescript 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 bodyneeds to make to heal. The less your body needs to do the more energy it can spend on healing. 


Nourishing Plot