Gelatin: The Secret Paleo Superfood
Forget Goji Berries, Spirulina and Peruvian Maca Root, there is one ‘Superfood’ that you can guarantee your ancestors would have consumed in abundance that you’re probably not getting enough of now – Gelatin. As conventional wisdom has seen us spurn traditional cuts in favour of lean muscle meat, our intake of gelatin has dropped to almost zero. However, the body still craves it – and here’s why.
Found in the connective tissue, bones and cartilage of animals, gelatin is extremely nourishing in a number of ways. It is the best source of dietary collagen, which has been proven to increase the elasticity of the skin and therefore keep you looking young. In fact, the amino acid profile of gelatin, in combination with its high levels of collagen make for great support for healthy skin, hair and nails. It contains 6 grams of protein per tablespoon – and whilst not a complete protein in itself, it helps create a more balanced amino acid profile when taken with other proteins and therefore optimise assimilation. Maybe that’s why roast beef and gravy taste so good!
Gelatin is also fantastic for anyone who suffers from digestive problems. It is unique in the way in which it attracts water molecules during digestion, consequently improving the rate in which food moves through the digestive tract. What’s more, gelatin has been proved to carry gut healing properties, and has been shown to reduce the likelihood of developing a food allergy or intolerance. Strongly anti-inflammatory, Gelatin has also shown to play a significant part in healing Asthma, Crohn’s and Colitis.
How to increase your intake
The obvious way to increase your intake of gelatin is by making your own home made stock and bone broth. Pay a visit to your local butchers, and pick up any gelatin rich cuts you can lay your hands on – chicken and pigs feet, oxtail, or even any leftover bones they have out the back. Simmer them very gently for at least 24 hours in a stock pot with hot water, herbs and veggies, and you’ll have plenty of nourishing broth to see you through the week. Drink it as it is, or use it as a base for soups, sauces and gravies.
Choosing the Right Gelatin Supplement
If you're opting for a gelatin supplement rather than homemade bone broth, it's crucial to choose one that aligns with your Paleo values. Look for a brand that uses grass-fed and pasture-raised animals, with no added fillers, sugars, or artificial flavours. Unflavoured gelatin is the most versatile, as it can be added to both sweet and savoury dishes without altering the taste. Hydrolysed collagen (also known as collagen peptides) dissolves easily in cold liquids, making it perfect for smoothies or stirred into coffee, while traditional gelatin is ideal for setting desserts and making gummy snacks.
Paleo Gelatin Recipes to Try at Home
There are endless ways to include more gelatin in your diet beyond sipping on bone broth. Here are a few simple Paleo-friendly ideas:
- Homemade gummies: Mix fresh-pressed fruit juice with gelatin and a touch of raw honey. Pour into moulds and refrigerate for a fun, gut-healing treat.
- Thickened sauces: Use gelatin as a natural thickener in stews, gravies, and pan sauces instead of using flour or cornstarch.
- Paleo panna cotta: Combine coconut milk with gelatin and vanilla for a silky, nutrient-rich dessert.
- Gelatin-infused smoothies: Blend a spoonful of gelatin powder into your favourite green smoothie to give it a protein boost and digestive support.
Gelatin doesn't have to be complicated or time-consuming. With just a little creativity, you can make it a delicious and regular part of your routine.
Why Bone Broth is the Original Superfood
While gelatin supplements are incredibly useful, the traditional practice of making bone broth still holds a special place in ancestral nutrition. It’s a slow food, rich in flavour, minerals, and healing compounds like glycine, proline, and glutamine. Bone broth is naturally high in gelatin, but it also contains calcium, magnesium, phosphorus, and a wealth of other minerals in a highly bioavailable form.
It’s also incredibly cost-effective. With just a few dollars’ worth of bones and vegetable scraps, you can produce litres of nourishing broth. And if you're already following a nose-to-tail approach to eating, using the bones is a perfect way to reduce waste and respect the whole animal — a core principle in both the Paleo and ancestral food philosophies.
Health Conditions That May Benefit from Gelatin
There’s growing interest in using gelatin therapeutically to address a wide range of health issues. While it's not a cure-all, it does support several critical systems in the body:
- Leaky gut syndrome: Gelatin helps repair the intestinal lining by sealing gaps between cells and improving gut barrier integrity.
- Joint pain and arthritis: The collagen in gelatin supports cartilage health, improves joint lubrication, and may reduce inflammation.
- Sleep issues: The amino acid glycine promotes relaxation and supports quality sleep. A warm mug of gelatin-rich broth before bed can be a natural sleep aid.
- Skin ageing and wrinkles: Collagen depletion contributes to sagging and wrinkles over time. Consuming collagen-rich foods like gelatin may help improve skin elasticity and reduce visible signs of ageing.
- Bone health: In combination with vitamin D, magnesium and K2, the minerals in bone broth and gelatin support strong bones and may help reduce the risk of osteoporosis.
The Importance of Amino Acid Balance
While gelatin is not a complete protein, it plays a crucial role in balancing amino acid intake, particularly for those consuming a lot of muscle meats. Muscle meat is high in methionine, which in excess may deplete levels of other important nutrients like glycine and folate. Gelatin, being rich in glycine, helps counterbalance this effect. This balance may help reduce inflammation and support better detoxification — both of which are key goals in a Paleo lifestyle.
It’s a good reminder that variety in your protein sources matters. Traditional cultures didn’t just eat muscle meat; they made use of organs, bones, skin, and cartilage — providing a naturally balanced intake of amino acids.
Making Bone Broth a Daily Habit
If you’re new to the idea of drinking bone broth regularly, start small. Replace one daily cup of tea or coffee with a warm mug of broth. You can also use broth as a base for soups, to cook vegetables or quinoa (if you include it in your version of Paleo), or to deglaze pans when preparing meat.
Try freezing broth in ice cube trays and using a cube or two to enrich sauces, gravy, or slow cooker dishes. Having broth on hand makes it easy to increase your gelatin intake without needing to think too much about it.
Final Thoughts on This Forgotten Superfood
In a world obsessed with exotic powders and expensive superfoods, gelatin stands out for being both accessible and deeply nourishing. It’s inexpensive, widely available, and rich in the nutrients our ancestors instinctively knew to value. By incorporating more gelatin into your diet, you’re not only supporting your gut, skin, joints, and immune system — you're also honouring a time-tested nutritional tradition.
So next time you're in the kitchen, don’t discard the bones — turn them into broth. Experiment with gelatin-rich recipes and consider supplementing when needed. Small, consistent changes can have a huge impact on your health over time. And if you’re following a Paleo diet, this one addition might just be the missing piece to round out your ancestral nutrition strategy.
If time and logistics are against you making your own bone broth, consider taking a high quality gelatin supplement. You can add this by the spoonful to smoothies, or make your own Paleo approved gummies by using gelatin and fruit juice!
