Is Bone Broth Good for Gut Health?

Partly: bone broth can support gut health as part of a balanced diet by providing fluid and variable amounts of nutrients, but it is not proven to heal the gut or improve its microbiome.

Is bone broth a good choice for gut health?

Bone broth can be a useful addition to a meal if you enjoy it and tolerate its ingredients. Its main contribution is practical: it provides fluid and may provide protein, depending on how it is made.

That does not make bone broth a treatment for digestive problems or an essential part of a gut-healthy diet. For a broader foundation, consider the best foods for gut health, including a variety of fiber-containing foods you tolerate.

Gut health encompasses digestion, the intestinal lining and the community of microorganisms living in the digestive tract. A food can fit into a nourishing diet without having a proven effect on each of those areas.

How might bone broth support gut health?

Bone broth is usually made by simmering animal bones in water, sometimes with meat, vegetables and seasonings. The resulting liquid contributes to your fluid intake. Getting enough fluid helps keep stools soft, although drinking bone broth alone is not a cure for constipation.

Bone broth may also contain protein and gelatin, which comes from collagen in animal tissues. During digestion, proteins are broken down into smaller components that the body can use. Eating collagen or gelatin does not mean it will be delivered directly to the intestinal lining or repair it.

The amount of protein varies by recipe and product. Bone broth generally supplies little or no dietary fiber, which feeds some beneficial gut microbes, and it is not a reliable source of live probiotics.

For more ways drinks can fit into digestive care, see the best drinks for gut health.

What does the evidence say about bone broth and gut health?

Evidence directly testing bone broth for gut health in people is lacking. Its effects on the gut microbiome, intestinal lining and digestive symptoms therefore remain unproven.

Claims about collagen, gelatin or individual amino acids should not be treated as proof that a cup of bone broth has a particular clinical effect. The ingredients and their amounts vary, and findings about a separate ingredient would not automatically establish a benefit from the finished drink.

Personal reports can be encouraging, but they cannot show whether bone broth caused an improvement. Someone might feel better because they are getting more fluid, eating a meal they tolerate or experiencing a normal change in symptoms. Bone broth should not replace an evaluation for ongoing digestive problems.

How can you use bone broth for gut health?

Use bone broth as a drink or as the base for a meal, according to your preferences. It can add fluid and flavor, but consider the rest of the meal too: vegetables, beans or whole grains can provide fiber, while other foods can add protein and nutrients that may be limited in the broth.

Choose foods you tolerate. If you are increasing fiber, do so gradually and drink enough fluid unless your healthcare professional has advised you to restrict fluids. A sudden large increase in fiber can cause gas or bloating for some people.

For packaged bone broth, compare the nutrition labels for sodium and protein per serving. A product labeled bone broth does not necessarily contain a consistent amount of either. Choose a lower-sodium option when appropriate, and check the ingredient list for foods you need to avoid.

If onions, garlic or other seasonings tend to trigger your symptoms, look for a simpler product or recipe. There is no established amount of bone broth you need to drink for gut health, so there is no reason to force it into your routine.

Who should be careful with bone broth, and when should you see a doctor?

People with kidney disease, heart failure or high blood pressure, and anyone advised to limit sodium or fluids, should ask a healthcare professional how bone broth fits their plan. Some products are salty, and even a low-sodium broth counts toward a fluid limit. Check for allergens, including the animal source and any added ingredients.

Pregnant people, young children and people with weakened immune systems should take particular care with food safety. Bone broth is not a substitute for breast milk or infant formula, or for an age-appropriate balanced diet.

Refrigerate cooked bone broth within 2 hours in shallow containers, keep it at or below 4 °C (40 °F), and use it within 3–4 days. Reheat it to 74 °C (165 °F). Discard broth that has been left out too long rather than relying on its smell or taste.

See a healthcare professional for persistent diarrhea, recurring abdominal pain or unexplained weight loss. Seek urgent care for bloody or black stools, severe or worsening abdominal pain, or signs of dehydration such as confusion, fainting or very little urine. Bone broth is not a reliable replacement for an oral rehydration solution when that is needed.