Gut health is a big deal these days.
From probiotics and prebiotics to fiber supplements and apple cider vinegar, everyone is searching for that magic formula to keep their digestive system running smoothly.
And we’re all for it!
Your gut is like the foundation of your entire body. It's where nutrients are absorbed, waste is eliminated, and a significant portion of your immune system lives. Your gut’s even connected to your brain!
So if you’re seeking a natural, whole-food solution to support your digestive health, look no further than your trusty cup of bone broth. This ancient wellness elixir is a gut-friendly superstar that’s actually backed by science.
Let’s dive into the top bone broth benefits for gut health, starting with why gut-friendly foods should be a staple in your diet.
🤔 WHAT IS GUT HEALTH, ANYWAY?
Gut health refers to the balance and function of your digestive system, with a particular focus on your intestinal health.
Think of your gut as a bustling metropolis, a complex ecosystem teeming with trillions of microorganisms. These tiny critters, known as gut bacteria, make up your gut microbiome. When these microbes are in harmony, your gut functions optimally.
You're less likely to experience digestive issues like bloating, constipation, and diarrhea. You might also have a stronger immune system, better mental health, and a complexion that glows.
However, when this balance is disrupted — due to poor diet, stress, or other factors — it can lead to unpredictable digestive symptoms, inflammation, autoimmune diseases, and even mood disorders.
A gut in need is also more prone to developing digestive disorders like irritable bowel syndrome (IBS), leaky gut, and irritable bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis (UC).
🩹 SO WHAT’S IN BONE BROTH NUTRITION FOR GUT HEALING?
Bone broth has been a staple in traditional diets for generations. It’s made by simmering animal bones and a touch of vinegar in water for 12 to 18+ hours. This process extracts all the essential nutrients from the bone marrow and creates a bone marrow broth, or bone broth for short.
The benefits of bone marrow and bone broth come from a combination of:
COLLAGEN AND GELATIN
Collagen is the most abundant protein found in your body, and no other food packs more collagen than bone broth.[*] Collagen gives your body structure, helps build and repair tissues, and supports the integrity of your gut lining (the protective barrier that separates your digestive tract from the rest of your body).[*]
When collagen breaks down during cooking, it turns into gelatin.[*] As gelatin absorbs water, it helps form and strengthen the protective layer across your intestinal lining. This mucus layer keeps harmful gut microbes away and prevents or dials back gut inflammation.
💡Deep dive: Bone Broth vs. Collagen Peptides for Gut Health: Which Is Better For You?
AMINO ACIDS
The majority of the amino acids in bone broth come from collagen. Amino acids are the building blocks of proteins, and collagen contains several essential amino acids (those we can’t make on our own and must get from our diet).
When it comes to specific bone broth amino acids for gut health, we’re talking about:[*]
🧩 Amino acids are just one piece of the puzzle when choosing between beef vs. chicken bone broth. Spoiler alert: both are beneficial for gut health for different reasons.
ESSENTIAL MINERALS
Bone broth contains essential minerals and electrolytes that are vital for maintaining your body’s fluid balance, hydration status, and overall health.
Specific bone broth minerals for gut health include:
- POTASSIUM. It helps regulate muscle contractions in the digestive tract. Low potassium levels can lead to slowed digestion, bloating, and constipation.[*]
- MAGNESIUM. Some digestive disorders like IBS can lower your magnesium levels. This mineral helps increase the amount of water in your intestines, which can keep you regular and alleviate constipation.[*]
- CALCIUM. It may give your digestive enzymes a helping hand and act as a prebiotic to feed good bacteria in your gut.[*][*]
We shouted out all these nutrients because the benefits of drinking bone broth for gut health stem from their individual impact. When combined, they’re an unstoppable force for your digestive well-being.
✨ 5 SCIENCE-BACKED BENEFITS OF BONE BROTH FOR GUT HEALTH
While bone broth shows promise for supporting gut health, research examining bone broth’s effects is limited.
Good news? We have enough studies on the individual nutrients in bone broth for us to believe it may:
1. REDUCE DIGESTIVE DISCOMFORT
Researchers say nearly 40% of people experience at least one digestive disorder, with women being affected 1.7x more often than men.[*] Symptoms include bloating, stomach cramps, abdominal pain, diarrhea, constipation, flatulence, irregular bowel movements, and acid reflux.
Bone broth is easily digested and soothing for your digestive system. It’s also well-tolerated by people with digestive issues or inflammatory bowel conditions. And the collagen and gelatin in bone broth can help coat and soothe the lining of your gut, reducing irritation.
When 40 participants with poor digestive health were prescribed a collagen supplement in one study, 93% experienced fewer digestive symptoms.[*] Bone broth is the best source of collagen for gut health, so we consider this a win!
2. BALANCE GUT BACTERIA
Studies reveal that the amino acid glutamine in bone broth can reduce the growth of harmful gut bacteria and encourage the growth of helpful gut microbes.[*] Same goes for collagen.[*]
A more balanced gut microbiome strengthens your immune system, helps your body fight off infections, and even supports your healthy weight goals.
3. TAME GUT INFLAMMATION
Your genetics, diet, stress levels, sleep quality, and even exposure to pollutants and allergens can all ramp up low-grade inflammation in your body. Chronic inflammation can lead to:[*]
- Weight gain and obesity
- Autoimmune diseases
- Heart disease
- Type 2 diabetes
- Lung diseases like asthma and COPD
- Neurodegenerative diseases (Alzheimer’s, dementia, and Parkinson’s)
- Cancer
It’s also associated with various gastrointestinal conditions, including IBS, Crohn's disease, UC, and celiac disease.[*]
In one study, scientists gave mice bone broth for 10 days before giving them a substance that causes UC. They found that the mice who got bone broth had less inflammation in their intestines and fewer symptoms of UC. They concluded that drinking bone broth might help people with digestive inflammation feel better.[*]
The bone broth and gut inflammation connection doesn’t end there. Collagen, gelatin, and the amino acid glycine have all been studied for their ability to reduce inflammation in the digestive system.[*][*]
Since natural collagen levels are lower in people with inflammatory bowel diseases, supplementing with collagen-rich foods like bone broth may be a protective anti-inflammatory helper for symptom management.[*][*]
4. PREVENT AND HEAL LEAKY GUT
Your intestinal lining protects your organs from toxins, regulates digestive functions, and promotes nutrient absorption.[*] Tight junctions create this barrier.
Unfortunately, several things can weaken these junctions — everything from pregnancy and stressful exercise to taking pain relievers or eating certain foods.[*]
When these junctions pop open, they increase gut permeability, or what’s commonly known as leaky gut syndrome.
Leaky gut is dangerous because it allows the contents of your gut to escape into your bloodstream and wreak havoc on your system. So it often causes:[*]
- Infections
- IBD
- IBS
- Small intestinal bacterial overgrowth (SIBO)
- Hepatic fibrosis
- Food intolerances
- Atopic reactions like eczema and dermatitis
Thankfully, there may be several bone broth benefits for leaky gut.
First, the amino acids in bone broth (especially glutamine) have been shown to help maintain the integrity of your intestinal barrier, regulate tight junctions, and strengthen your gut lining.[*][*]
Bonus: Drinking bone broth for leaky gut isn’t just a preventative.
We can turn to the collagen and gelatin in bone broth for gut lining repair. These all-stars may help seal openings in your gut lining. Gelatin also helps build up that protective mucus layer to heal a damaged gut.[*]
5. BOOST YOUR MENTAL HEALTH
Ever wonder why people say your gut is your “second brain”? It’s because of the gut-brain axis — a superhighway connecting your gut to your noggin that allows messages to go back and forth.[*]
Because of this connection, scientists say your gut health influences your mental health and vice versa. Poor gut health disrupts the balance of neurotransmitters (your brain’s chemical messengers), which can result in depression, stress, anxiety, irritability, and other unpleasant vibes.
This may explain why a higher-than-normal percentage of people with IBS and digestive troubles develop depression and anxiety.[*]
Since a healthy digestive system may prevent or reverse these conditions, the gut health benefits of bone broth may actually translate to mental health benefits too.[*]
Take our friend glutamine. It’s been studied for its role in gut health and staving off depression.[*] Then there’s glycine, which may help with anxiety, insomnia, and sleep quality (and sleep indirectly supports mental health).[*][*][*]
So now that you know all the reasons we dig bone broth, let’s get to the fun part!
🍲 EASY BONE BROTH RECIPES FOR GUT HEALTH
To reap all the benefits of bone broth for digestive health, it’s important to know how much bone broth per day you should consume. Aim for 1 to 2 cups of bone broth per day to start.
This provides a fantastic balance of nutrients without overwhelming your system. Then, just listen to your body and adjust your intake as needed. Consistency is key — strive to make bone broth a regular part of your diet to feel those lasting benefits.
You can drink bone broth on its own or:
- TRY IT COLD! From cold bone broth drinks and hydrating popsicles to chilled soups, salads, and pasta dishes, discover all the chill ways to use bone broth in the summer (or when you’re craving something cool and refreshing).
💫 BONE BROTH, BUT MAKE IT INSTANT: A GUT-LOVING HACK
Want bone broth on demand? We made the world’s first instant bone broth — the ultimate convenience hack for people short on time and always on the go. It’s perfect for travel, busy workdays, quick meals, and cozy late-night wind-downs.
Each Paleo and keto-friendly packet delivers 10 grams of protein and gut-nourishing collagen. Just rip, mix with water, and sip!
Drink it like coffee or tea, or use it in place of homemade bone broth, stock, or seasoning in your favorite recipes. You’ll enjoy all the gut-healing benefits of traditional bone broth without the hassle.
Best part? Our Instant Bone Broth comes in a variety of flavor options! Choose from classic grass-fed Beef or Chicken bone broth, or step outside the box with Ramen, Lemon Ginger, or Thai Coconut.
Can’t decide? Outsmart decision fatigue with a Classic Combo, Bestsellers, or Variety multipack! You’re welcome ☺️
💝 BONE BROTH BENEFITS FOR GUT HEALTH + BEYOND
Bone broth has been nourishing humankind for centuries. It’s like a present for your gut — one that helps you repair and maintain your intestinal lining, creates a flourishing gut microbiome, and boosts your overall well-being.
So take the first step to invest in your gut health today. After all, a happy, healthy gut is the foundation of a thriving, more vibrant you!
