Anti-Inflammatory Nutrition: How Bone Broth Fits Into an Inflammation-Fighting Diet

Chronic inflammation doesn’t always shout. Sometimes, it simmers in the background — showing up as stiff joints, gut issues, low energy, or that annoying brain fog you can’t shake.

If you want less of all that, it might be time to zoom in on your daily menu. An anti-inflammatory diet built around whole foods can help your body cool the fire instead of feeding it.

And one simple daily habit that fits right in? Bone broth. Let’s talk science and brainstorm your perfect inflammation-fighting routine.

🔥 WHAT IS INFLAMMATION? (+ WHY IT’S WRECKING YOUR VIBE)

First, let’s just say that inflammation isn’t always the bad guy. 

Acute inflammation is your body’s version of crisis management. Got a twisted ankle? Combatting the flu? That swelling or fever is your immune system doing its job.

But chronic inflammation? That’s the toxic roommate who never pays rent and slowly trashes the place. It simmers under the surface for weeks, months, even years.

This kind of ongoing inflammation has been linked to everything from joint pain and arthritis to IBS, ulcerative colitis, and leaky gut — not to mention fatigue, brain fog, and poor sleep.[*]

Long-term? Many researchers blame chronic inflammation for conditions like obesity, heart disease, type 2 diabetes, autoimmune diseases, Alzheimer’s, and even cancer.[*]

So while you can’t completely control inflammation, what you eat can help turn that dial down. 

🍽️ WHAT IS AN ANTI-INFLAMMATORY DIET? 

An anti-inflammatory diet is built around whole, nutrient-dense foods that reduce inflammatory triggers and support your body’s natural ability to heal, repair, and thrive.

The goal is to eat whole foods rich in antioxidants, omega-3 fatty acids, protein, and fiber, while limiting or avoiding foods that are known to promote inflammation (processed foods, fried foods, and refined carbs and sugar).

But let’s clear up a big misconception: this way of eating isn’t about restriction or cutting out everything you love. It’s about creating meals and snacks that actually have your back — now and in the long run.

🛒 GROCERY LIST: ANTI-INFLAMMATORY FOODS

Stock your cart with these anti-inflammatory nutrition staples:

• Leafy greens (spinach, kale, arugula)

• Cruciferous veggies (broccoli, Brussels sprouts, cauliflower)

• Berries (blueberries, raspberries, strawberries)

• Healthy fats, like avocados and olive oil

• Wild-caught fish (salmon, sardines, mackerel)

• Nuts and seeds (walnuts, chia, flax)

• Whole grains (brown rice, oats, quinoa)

• Legumes (beans, lentils)

• Lean protein sources

• Fermented foods (sauerkraut, kefir, kimchi, miso)

• Anti-inflammatory spices (ginger, turmeric, garlic, cinnamon, rosemary)

• Herbal teas (green tea, ginger, rooibos)

One thing this list is missing? Yep, you guessed it.

🍲 BONE BROTH FOR INFLAMMATION: A WHOLE-BODY HELPER

Bone broth is simmered low and slow for hours, which pulls all the good stuff — anti-inflammatory collagen, gelatin, amino acids, minerals — straight from the bones and bone marrow.

While it may be ancient in origin, today’s research is finally catching up to what ancestral traditions have known all along: bone broth supports healing and reduces inflammation for better health.

Let’s explore the science-backed perks of:

✨ BONE BROTH FOR GUT HEALTH

Everything from diet, exercise, and stress to pregnancy and certain medications can damage your gut barrier and fan the flames of inflammation.[*] 

Chronic inflammation is a major driver of GI conditions like IBS, IBD, Crohn’s, and ulcerative colitis (UC).[*]

So, is bone broth good for gut health? Absolutely!  

Research shows people with inflammatory gut conditions tend to have lower collagen levels — and bone broth is one of the best whole‑food ways to replenish them.[*] 

The collagen and amino acids in bone broth have been shown to help:[*][*][*][*][*]

• Calm inflammation

• Support the growth of helpful gut bacteria

• Strengthen the gut barrier

• Seal and tighten gut lining junctions, reducing leaky gut symptoms 

• Ease bloating and other digestive woes

• Enhance digestive health 

In one study looking at an anti-inflammatory diet for ulcerative colitis, mice given bone broth before being hit with UC triggers had less intestinal inflammation and fewer symptoms.[*]

And because gut health and skin health are closely linked, bone broth can also fit naturally into an anti‑inflammatory diet for eczema, acne, psoriasis, rosacea, and other inflammatory skin conditions.[*] 

👉 Want to know why gut health is such a big deal? This guide explains it all.

🦴 BONE BROTH FOR JOINT HEALTH

Whether it’s from overuse, injury, arthritis, or autoimmune issues, chronic inflammation loves to wreak havoc on your joints. 

It slowly wears down the cartilage that cushions your bones — and when that padding disappears, things start to hurt.[*]

We’re talking pain, stiffness, popping, weakness, and that annoying “why do I feel 90 today?” kind of mobility loss.

Inflammation is the main culprit behind conditions like rheumatoid arthritis (RA) and osteoarthritis (OA), leading to swelling, limited range of motion, and even bone erosion if left unchecked.[*]

So, how is bone broth good for joints? 

It’s naturally rich in collagen, the most abundant protein in your joints, bones, and connective tissues. 

Collagen not only supports structure, but also brings anti-inflammatory and pain-soothing properties to the table.[*] Bonus: it even accumulates in cartilage, where your joints need it most.[*]

Research says collagen can help:[*][*]

• Protect cartilage from breakdown caused by chronic inflammation

• Support cartilage repair and regeneration

• Ease stiffness and joint pain — especially in people with OA and other inflammatory joint conditions

• Improve flexibility and make daily movement smoother

• Promote long-term joint health and mobility

One study found that athletes taking 5 grams of collagen experienced up to 39% less joint pain than those who didn’t.[*]

Another showed that collagen worked better than acetaminophen alone for improving joint function, pain, and quality of life in people with knee OA.[*]

💡 We only know of one specific study on bone broth for joint pain. Researchers gave chicken bone broth to mice with TMD (aka jaw joint pain) — and it reduced pain and inflammation. They concluded that bone broth could be a valuable part of an anti-inflammatory diet for joint pain.[*]

🙅 Joint pain not on your vision board? Get the full scoop on collagen, bone broth, and joint health here.

🌟 BONE BROTH FOR HEALTHY AGING + OVERALL WELLNESS

Chronic inflammation is the mustache-twirling villain behind aging.[*]

That’s why anti-inflammatory diets are about more than symptom management — they’re about protecting your long-term health.[*]

Bone broth supports this mission with nutrients that help calm oxidative stress, repair tissue, and support muscle, skin, brain, and immune health — all key factors in slowing down the aging process.[*][*][*]

It might not be a time machine, but it is a delicious, no-fuss way to support longevity and glow from the inside out. 

✅ HOW TO WORK BONE BROTH INTO YOUR ANTI-INFLAMMATORY DIET

Whether you’re managing a cranky gut, creaky joints, or just trying to eat for long-term vitality, bone broth fits beautifully into nearly any anti-inflammatory diet.

Unlike inflammatory bouillon or watered-down stock, bone broth is easy to digest, rich in flavor, and free of weird additives.

Here are a few easy (and science-backed!) ways to get those anti-inflammatory benefits flowing:

🌅 MORNING GUT RESET

Start your day with a warm mug of Instant Bone Broth instead of coffee. It’s gentler on your stomach and perfect for those following an anti-inflammatory diet for gastritis or IBS.

💡 Wondering how often you should drink bone broth for gut health? Many people feel the benefits with just 1 cup a day — but consistency is key!

💫 CONSIDER A BONE BROTH CLEANSE

A bone broth cleanse can help lower inflammation, soothe your digestive tract, and give your body a break from inflammatory triggers. Think of it as a reset button. 

👉 Use these tips to make bone broth taste better when you’re verging on bored.

💪 POST-WORKOUT REPAIR

Intense exercise causes temporary inflammation — which means it’s prime time for recovery support.[*] 

Bone broth helps replenish electrolytes and amino acids that promote tissue repair and reduce post-exercise joint pain and stiffness.

🧑🍳 ALWAYS COOK WITH IT

Soups, stews, stir-fries, rice, oats, and even dessert — they’re all better with bone broth. You’ll sneak in extra protein, electrolytes, flavor, and support in every bite.

👉 Check out these easy tips for incorporating bone broth into your everyday meals next!

🌙 EVENING WIND-DOWN

Sipping bone broth before bed can support better sleep, digestion, and inflammation recovery. 

Glycine (one of bone broth’s top anti-inflammatory amino acids) even has calming effects.[*] So it may help you fall asleep faster and stay asleep longer — a crucial piece of the healthy aging puzzle.[*]

🙌 YOUR ANTI-INFLAMMATORY ERA STARTS TODAY

Inflammation doesn’t stand a chance when you’ve got nourishing habits and the right nutrition on your side.

Packed with collagen, amino acids, and ancestral wisdom, this liquid gold works with your body to cool the chaos and help you thrive.So go ahead — sip our Instant Bone Broth or Classic Bone Broth with purpose, stir it into your meals, and savor the ritual. You’re not just eating clean; you’re feeding your future. 💙