Consuming broth is an ancient tradition found across many different cultures. Bone broth specifically has gained popularity in recent years, and for good reason. Today, many tout this nutrient dense broth, which is made by slowly simmering animal bones, for helping to reduce inflammation, heal the gut, increase joint health, and improve sleep. As the bones and connective tissue cook down, they release minerals, essential fatty acids, collagen, vitamins A and K, and other vital nutrients into the water, transforming it into a "liquid gold” superfood. (In truth, bone broth is more of hearty stock than a broth.)

A cup of bone broth with a squeeze of lemon and a pinch of sea salt is a hydrating and healing way to start the day. To maximize health benefits, it’s best to consume bone broth on an empty stomach. While filling enough to be consumed on its own, bone broth can also be used as a foundational building block for other recipes. I like to use it as a base for my favorite soups, or as a way to add rich flavor to grains and steamed vegetables.

While high quality, pure bone broths are becoming easier to find, I advocate for making your own. It’s surprisingly easy, and makes for a sustainable way to use leftover bones and vegetable scraps.

How to Make Bone Broth

Gather the goods. A flavorful, rich bone broth is made simply from bones and water. I also often add herbs and vegetable scraps for added flavor and nutrients. Rather than throw away bones, I store them in bags marked “Chicken,” “Beef,” or “Pork,” in my freezer. If you need bones, ask your local butcher for stock bones, or chicken feet, necks, and backs. These parts of the chicken are often quite high in cartilage, which make for a rich stock. [While using previously roasted bones adds flavor to your broth, it is not necessary to roast or blanch the bones beforehand.] I also keep a bag of vegetable scraps in my freezer. (Carrots, onions, and celery make for great stock, but more sulfurous vegetables like broccoli and kale tend to add a strange flavor.) You can also rescue wilted vegetables from your weekly fridge clean.

Set your simmer. I usually make one type of broth per month, either from the bones of chicken, pork, or beef. When one of my freezer bags is full, I start the simmering process. Fill a large pot with your bones and enough water to fully submerge everything. Bring to a boil and skim the white foam (impurities) that rises to the surface. Add vegetables and herbs and lower to a very gentle simmer. If you boil your stock for too long, you will effectively pasteurize it, killing beneficial enzymes. The simmering process is long to allow the bones to release the maximum amount of nutrients. Chicken usually takes 24-36 hours, Beef simmers for 48-72 hours. Wait until you have a gelatinous, liquid gold.

Strain your stock. Once your bone broth has reached the appropriate consistency, it’s time to strain and store. I use a three-step straining system, which yields a smooth, velvety liquid. Allow your broth to cool [enough to handle safely], then place the pot in or near the sink. Using a spoon or a scoop, remove the bones and scraps. Then, using a strainer, pour your stock into a large bowl. I use a gravy strainer for the final step, pouring the liquid from the bowl into a series of Mason jars. Be sure not to fill the jars above the shoulder (where the jar begins to curve) as the liquid will expand as it freezes. I label and date each one, store them in the refrigerator if they need further cooling, or directly in the freezer for long term storage.

There are many ways to experiment with your bone broth. I often add a tablespoon of collagen and various spices to add nutrition and zest. One of my favorite sources for broth recipes is Craig Fear, of Fearless Eating. I encourage you to experiment with your own cup of “liquid gold,” and note how your body feels after you develop this healthy habit. It is important to note that while bone broth is especially healing for the gut, it’s not recommended if you are adhering to a SIBO diet. The bone broth can be made without cartilage, but it is a cumbersome process, and less delicious, so perhaps wait until you have healed enough to incorporate cartilage into your diet.

It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.

This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.

This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.

Grass-fed

Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)

Organic

The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.

Grass-fed and Finished

This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.

Antibiotic-free:

This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.

Hormone-free

This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.

Pasture-raised

All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass.

Free-range

Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”

Cage-free

Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.

Non-GMO

This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.

Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.

What's the Deal With Bone Broth?