Meat Stock

Meat Stock

Meat stock is the foundation of the GAPS program. It is the first food introduced and remains the base throughout the entire protocol. Its ability to seal, heal, and rebuild the intestinal wall is unmatched.

Why Is It So Important?

Seals the Intestinal Wall

The gelatin and collagen extracted during cooking form a protective layer over the intestinal mucosa. This layer functions as a natural sealant that covers damaged areas while the gut regenerates underneath.

Heals Inflammation

The amino acids glycine and proline, abundant in meat stock, possess powerful anti-inflammatory properties. Glycine in particular calms the nervous system and reduces systemic inflammation.

Rebuilds Tissue

Glutamine, collagen, and other amino acids provide the building blocks that intestinal cells (enterocytes) need to regenerate. The gut has one of the fastest cell turnover rates in the body — cells replace themselves every 3 to 5 days. Meat stock ensures that the new cells are healthy.

Difference from Bone Broth

It is essential to understand that meat stock is not bone broth:

• Meat stock: meat on the bone, joints, and cartilage cooked for 1.5 to 3 hours
• Bone broth: bones without meat, cooked for 12 to 72 hours

Meat stock is gentler, lower in histamine, and richer in intact gelatin and collagen. For the initial phases of the GAPS protocol, only meat stock should be used.

Basic Recipe

Ingredients

• 1 kg (2 lbs) meat with bone (whole chicken, chicken necks and backs, beef shank with bone, ribs)
• Joints and cartilage (chicken feet, knees, joints)
• Enough cold filtered water to cover
• 1 to 2 tablespoons apple cider vinegar
• Sea salt to taste

Preparation

• Place the meat, bones, and joints in a large pot
• Cover with cold filtered water
• Add the apple cider vinegar and let rest for 30 minutes before turning on the heat
• Bring to a boil over high heat
• Reduce to low heat and skim all the foam that rises
• Cook on low heat for 1.5 to 3 hours (no longer)
• In the last 10 minutes, add sea salt
• Strain and transfer to glass containers
• When cooled in the refrigerator, the surface should become gelatinous — this indicates quality

Tips

• The meat cooked in the stock is nutritious and should be eaten
• Make in large batches and freeze portions
• Drink a warm cup upon waking and before bed
• Add to every meal as a soup base

Recommended Amount

• Start: 1 cup per day, warm, in small sips
• Progression: increase to 3 to 5 cups per day
• Maintenance: at least 1 cup per day throughout the protocol

Meat stock is the embrace your gut needs. Every sip is liquid medicine that seals, heals, and nourishes.