Bone broth has been a wellness buzzword for years, popping up on grocery store shelves, in influencer routines, and even in coffee cups (yes, bone broth lattes are a thing). But is this savory staple truly the gut health miracle it’s made out to be, or is it just another overhyped trend? Let’s break it down using insights from National Geographic, The New York Times, and Zenwise.

What’s in Bone Broth?

Bone broth is made by simmering animal bones (chicken, beef, fish, etc.) for an extended period—sometimes 12-24 hours—often with added herbs, vegetables, and spices. This long cooking process allows minerals, collagen, and amino acids to be released into the liquid, making it rich in nutrients like:

• Collagen and gelatin – The building blocks of connective tissue which are known for supporting gut lining integrity.
• Glutamine – An amino acid linked to repairing the gut lining and reducing inflammation.
• Glycine & Proline – Amino acids that aid digestion and reduce intestinal inflammation.
• Minerals – Calcium, magnesium, and phosphorus all play a role in digestion and overall health.

How Does Bone Broth Support Gut Health?

1. Strengthens the Gut Lining
   If you’ve ever heard of “leaky gut,” you know it’s a condition where the intestinal barrier becomes too permeable, allowing toxins and undigested food particles to enter the bloodstream. The collagen and gelatin in bone broth help fortify this barrier, potentially preventing and healing leaky gut syndrome (National Geographic).
2. Reduces Inflammation
   Many gut issues—like IBS, Crohn’s, and ulcerative colitis—are linked to chronic inflammation. Bone broth contains amino acids like glycine and glutamine, which have been shown to reduce gut inflammation and promote healing (New York Times).
3. Supports Digestive Health
   The gelatin in bone broth aids digestion by attracting and holding water in the digestive tract, helping things move smoothly (literally). It may also support the growth of beneficial gut bacteria, keeping your microbiome happy (Zenwise).

But Is It Just Hype?

While bone broth is packed with gut-friendly nutrients, it’s not a cure-all. Here’s what to keep in mind:

• More research is needed. While many nutritionists and holistic practitioners swear by bone broth, few large-scale scientific studies prove its effectiveness for gut health (New York Times).
• Quality matters – Not all bone broth is created equal. Store-bought versions often lack the same nutrient density as homemade, especially if they contain added preservatives (Zenwise).
• It’s part of a bigger picture – Drinking bone broth won’t fix gut issues overnight. A gut-friendly diet full of fiber, probiotics, and anti-inflammatory foods is just as important (National Geographic).

Should You Try Bone Broth for Gut Health?

If you enjoy sipping on a warm, savory cup of broth, go for it! Many people report feeling better digestion, improved skin, and reduced bloating after incorporating bone broth into their diets. However, if you’re expecting a miracle gut cure, you may want to manage your expectations. Think of it as a helpful addition to an already balanced gut health routine rather than a one-stop solution.

Making Your Own Bone Broth

Want to reap the benefits without the price tag of store-bought options? Making your own bone broth is easier than you think. Our Beginner’s Guide to Making Bone Broth provides a step-by-step breakdown, but here are a few key tips:

• Use high-quality bones from grass-fed or organic sources.
• Add apple cider vinegar to help extract more nutrients.
• Simmer for at least 12 hours for maximum collagen release.
• Strain and store in the fridge or freezer for easy use.

Be sure to check out the Zenwise blog for a full guide on how to make bone broth at home, including ingredient suggestions and storage tips.

The Bottom Line

Bone broth isn’t just hype—it does contain nutrients that can support gut health, particularly in terms of digestion, inflammation reduction, and gut lining repair. But it’s not a magical elixir. The key to a healthy gut is a balanced diet, stress management, and a diverse microbiome. So, if bone broth fits into your lifestyle, sip away. Just don’t forget to pair it with other gut-loving habits. Have questions? We’ve got answers! Contact us seven days a week at support@zenwise.com or (800) 940-2972, M-F, from 9 a.m. to 5 p.m.