A Simple Guide to Bone Broth for Better Gut Health
January 14, 2026
Bone broth has been part of traditional diets for centuries, but its recent rise in popularity has sparked new interest in its potential gut health benefits. Beyond the trend, bone broth offers nutrients that may support digestion and overall wellness.
Let’s break down what bone broth is, why it’s often linked to gut health, and how to make it easily at home.
What Is Bone Broth?
Bone broth is made by slowly simmering animal bones, such as chicken, beef, or fish for an extended period of time, typically 12–24 hours or longer. This gentle cooking process allows beneficial nutrients to be released into the liquid, creating a mineral-rich, collagen-packed broth.
Some of the key nutrients found in bone broth include:
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Collagen & gelatin – To support the structure and integrity of the gut lining
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Glutamine – An amino acid linked to gut repair and reduced inflammation
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Glycine & proline – Help support digestion and calm intestinal irritation
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Minerals – Including calcium, magnesium, and phosphorus, which play a role in digestive health
How Bone Broth Supports Gut Health
Supports the Gut Lining
Your gut lining acts as a protective barrier between what you eat and the rest of your body. When that barrier becomes compromised (often referred to as “leaky gut”), digestive discomfort and inflammation may follow. The collagen and gelatin in bone broth help support the gut lining, promoting a stronger, more resilient digestive tract.
Helps Reduce Inflammation
Many digestive issues are linked to chronic inflammation. Bone broth contains amino acids like glycine and glutamine that may help calm inflammation and support the body’s natural healing processes.
Aids Digestion
Gelatin helps attract and retain water in the digestive tract, which can support smoother digestion. Bone broth may also help create an environment that supports beneficial gut bacteria, an important part of a balanced microbiome.
Is Bone Broth Just Another Wellness Trend?
Bone broth does offer gut-supporting nutrients, but it’s not a magic solution.
A few things to keep in mind:
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Research is still evolving. While early studies and clinical observations are promising, large-scale human studies are limited.
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Quality matters. Homemade bone broth tends to be more nutrient-dense than many store-bought options, which may contain additives or less collagen.
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It works best as part of a routine. Bone broth supports gut health most effectively when paired with a balanced diet, fiber, probiotics, and healthy lifestyle habits.
Think of bone broth as a helpful addition to your gut health routine, not a cure-all.
Should You Try Bone Broth?
If you enjoy warm, savory foods and are looking for gentle digestive support, bone broth is a great option. Many people report improved digestion, reduced bloating, and added benefits like joint and skin support when they include it regularly.
As always, consistency and balance are key.
How to Make Bone Broth at Home
Step 1: Choose Your Bones
Select high-quality, sustainably sourced bones whenever possible. If you’re new to bone broth, start with a whole chicken or chicken carcass. It produces a lighter, more mild broth that’s easy to enjoy and incorporate into your routine.
Step 2: Add Vegetables & Seasoning
Classic additions include:
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Carrots
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Celery
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Onion (skins included)
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Salt, pepper, and bay leaves
Feel free to add herbs like thyme or rosemary if you’d like extra flavor.
Tip: Save vegetable scraps in the freezer and use them for future batches.
Step 3: Simmer Low and Slow
Add bones and vegetables to a slow cooker, Dutch oven, or large pot. Cover with water, leaving 2–3 inches of space at the top. Add a splash of apple cider vinegar to help extract nutrients from the bones.
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Slow cooker: Cook on low for 24–42 hours
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Stovetop: Bring to a boil, then reduce to a simmer for about 12-24 hours
Strain, cool, and store.
Simple Chicken Bone Broth Recipe
Ingredients
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1 chicken carcass or whole chicken
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6 carrots, chopped
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4 celery stalks, chopped
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1 yellow onion, chopped (skins on)
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3 bay leaves
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6 black peppercorns
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1 teaspoon sea salt
Instructions
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Add all ingredients to a slow cooker or large pot.
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Fill with filtered water until ingredients are just covered, leaving a little room at the top.
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Cook on low (or gently simmer on the stove) for 24–42 hours.
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Strain out solids and store broth in airtight containers.
Storage Tips
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Refrigerate for up to 1 week
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Freeze for up to 1 year
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Freeze in ice cube trays for easy, single-serve portions
The Bottom Line
Bone broth isn’t just a passing trend. It contains nutrients that can support digestion, gut lining integrity, and inflammation balance. While it’s not a one-stop solution for gut health, it’s a comforting and nourishing way to support your digestive system as part of a well-rounded routine.
Looking for more gut-friendly tips and recipes?
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