If you’ve followed the latest health trends, you’ve likely encountered numerous bone broth products. This time-tested liquid, which has existed for centuries, has experienced a remarkable resurgence as a health food product—and for excellent reason. Its nutritional benefits earn it an A+ rating.
Bone broth’s surge in popularity stems partly from its purported gut health benefits, a topic gaining significant media attention as research continues to highlight its crucial role in overall wellness. But how exactly does bone broth support our gut health? Let’s examine bone broth’s impact on digestive wellness so you can understand everything you need to know.
What is Gut Health?
Gut health encompasses everything that supports the diverse array of healthy microorganisms residing in our lower intestines, collectively known as our gut microbiome. These microorganisms include bacteria, viruses, fungi, and other species that play essential roles in numerous bodily functions critical for human survival.
Recent research has revealed strong connections between the human microbiome and various aspects of health, including digestion, immunity, cardiovascular function, brain health, blood sugar regulation, weight management, and more. While ongoing research continues to explore these relationships and their underlying mechanisms, this knowledge has revolutionized the nutrition landscape.
As our understanding of gut health’s impact on overall wellness becomes clearer, consumers increasingly seek products that promote beneficial gut bacteria. People are prioritizing probiotic and prebiotic options while researching ways to optimally support their gut flora.
Bone Broth and Health Benefits
Given gut health’s profound impact on the human body, how does bone broth contribute? Since bone broth isn’t classified as a prebiotic or probiotic food source, what makes it beneficial for microbiome support?
Bone broth is a liquid created by simmering animal bones and connective tissue, commonly used in soups, stews, gravies, or enjoyed on its own. While similar in flavor to regular broth, it’s significantly more nutritious. The specific nutrient profile depends on the animal used, though all bone broths share certain characteristics.
Animal bones, like human bones, contain essential minerals for bone health, including calcium, magnesium, phosphorous, and potassium. The connective tissue provides glucosamine and chondroitin, compounds recognized for supporting joint health.
Bone marrow contributes numerous beneficial vitamins and minerals plus omega-3 fats, which research suggests help reduce inflammation. Additionally, animal bones are an excellent source of collagen, a protein vital for skin, joint, bone, and muscle health.
Understanding bone broth’s nutritional profile, let’s examine how these nutrients specifically benefit our gut microbiome.
Bone Broth for Gut Health
While bone broth doesn’t directly contribute beneficial flora to the microbiome, it creates an optimal environment for healthy bacteria to thrive. Research suggests bone broth may help heal and protect the gastrointestinal tract’s mucosal lining. Since this lining serves as home and nourishment for our microbiome, its health directly influences overall gut wellness. Though research shows promise, additional human trials are needed for conclusive evidence.
The amino acid glutamine in bone broth may help reduce inflammation and lower the risk of chronic gut conditions like irritable bowel syndrome or inflammatory bowel disease. It accomplishes this by regulating intestinal permeability—allowing beneficial substances through the gut’s mucosal lining while blocking harmful ones. This mechanism is also believed to help prevent leaky gut syndrome.
Other amino acids in bone broth also combat inflammation. Arginine and glycine are thought to provide potent anti-inflammatory effects. While inflammation serves essential survival functions, chronic inflammation increases the risk of various conditions including heart disease, diabetes, and cancer.
Other Benefits of Bone Broth
Beyond creating an ideal environment for gut microbiome health, bone broth offers numerous additional benefits. Its most extensively studied advantage involves bone and joint health. Since it’s made from animal bones, connective tissue, and marrow, it’s rich in essential vitamins, minerals, amino acids, and compounds needed to support the skeletal system.
Bone broth also supports healthy weight management. With minimal calories and substantial protein per serving, it provides exceptional satiety without increasing overall caloric intake. Its high protein content helps build and maintain lean muscle mass. This savory liquid may even improve sleep quality, as research suggests glycine in bone broth promotes relaxation and more restful sleep.
What to Consider When Choosing Bone Broth
While bone broth is simple to make at home with few ingredients, those seeking to purchase high-quality bone broth should consider several factors. Always examine the ingredients list first. Despite enticing label claims, the ingredients list reveals exactly what’s included without marketing fluff.
Choose bone broth containing only essential ingredients: animal bones, water, and vinegar. Additional flavor ingredients like rosemary, onion, or carrots are acceptable provided they’re whole and unprocessed. For maximum anti-inflammatory benefits, opt for grass-fed beef bone broth.
Keep in mind that bone broth typically carries a premium price, especially compared to regular broth or stock. Popular brands like Kettle & Fire cost approximately $7.99 for a 16-ounce container depending on the retailer. For regular consumption, consider making your own to reduce costs.
Best Bone Broth Options
Make Your Own
Creating homemade bone broth is both simple and cost-effective compared to store-bought options. If you plan to incorporate bone broth into your regular diet, this approach may be ideal.
First, you’ll need bones. Rather than purchasing them separately, save bones from meals like whole chicken. This reduces waste while cutting costs. If you don’t regularly have bones available, ask your local butcher.
Once you have bones, simply add water and vinegar. Combine these ingredients in a large stockpot and bring to a boil, then reduce heat to simmer for 12-24 hours. After cooking, cool, strain, and refrigerate for up to 5 days.
Buy It
For those consuming bone broth occasionally or preferring ready-made options, numerous bone broth powder and bone broth protein powder products are available. Notable options include Kettle & Fire Bone Broth, Pacifica Foods Organic Bone Broth, Dr. Kellyann Bone Broth, Terra Origin Collage + Protein Bone Broth, and Organixx Organic Bone Broth Protein.
Kettle & Fire
Non-GMO and USDA certified organic, Kettle & Fire Bone Broth is an excellent choice for high-quality bone broth. Containing only bone broth, vinegar, and seasonings, this product avoids unnecessary additives and earns consumer praise for its exceptional taste.
GET THE BEST PRICE ON KETTLE & FIREPacific Foods
Another top choice is Pacific Foods Organic bone broth. Like Kettle & Fire, it avoids unnecessary additives while including flavorful seasonings such as onions, carrots, and celery. Pacific Foods offers better value at nearly $2 less per 16-ounce container compared to Kettle & Fire.
GET THE BEST PRICE ON PACIFIC FOODSDr. Kellyann Bone Broth
Dr. Kellyann Bone Broth is a leading option created by naturopathic physician Dr. Kellyann Petrucci. Available in liquid and powder forms, this bone broth features organic, pastured meat sources. Dr. Kellyann Bone Broth also includes bovine collagen, protein, and fiber alongside additional ingredients like Reishi mushroom, turmeric, and cauliflower powder.
USE CODE “FITNESSCLONE” FOR $10 OFF DR. KELLYANN BONE BROTHTerra Origin
Terra Origin is a premium bone broth option that incorporates collagen and protein into its formula. It features types I and III collagen from bovine sources, bone broth from turkey and chicken sources, and 1.5 grams of MCT. Note that Terra Origin is lightly sweetened with 200mg of stevia leaf extract. It’s also gluten-free, dairy-free, and soy-free.
GET 10% OFF TERRA ORIGINOrganixx Organic Bone Broth Protein
Finally, consider Organixx Organic Bone Broth Protein. This powder formula contains organic chicken bone broth protein concentrate, organic cocoa powder, organic guar gum, organic stevia leaf extract, and organic monk fruit extract. Organixx uses exclusively high-quality, naturally sourced ingredients without artificial additives or preservatives.
SAVE UP TO 15% ON ORGANIXX ORGANIC BONE BROTH PROTEINFAQ: Bone Broth for Gut Health
How fast does bone broth improve gut health?
You’ll begin receiving benefits from high-quality bone broth immediately; however, the extent of benefits increases with regular consumption. For gut health specifically, you may not notice changes after just one serving.
How often should you drink bone broth?
For optimal benefits, consume bone broth regularly, though frequency varies based on budget and availability. Some experts recommend about 1 cup daily, though even weekly consumption provides meaningful benefits.
How much bone broth should you drink every day?
You don’t need large quantities to gain benefits. In fact, consuming too much may be challenging due to its high protein content and filling nature. Approximately 8 ounces daily provides sufficient nutritional benefits.
When is the best time to drink bone broth?
Research hasn’t identified an optimal time for consuming bone broth. The best timing varies by individual. Regular incorporation into your routine matters more than specific timing for maximizing benefits.
Is there a specific type of bone broth that is the best for gut health?
Various bone broth types exist depending on the animal bones used. The optimal bone broth contains diverse bone varieties. Whether you choose beef, chicken, or fish bone broth, no single best option has been determined. Experts recommend consuming different animal bone broths to maximize benefits.
