Why Bone Broth for Gut Health Works and How to Make It at Home

The Gut-Healing Power of Bone Broth

Bone broth is one of the most time-tested, nutrient-rich foods you can use to support digestive wellness. Known for its rich flavour and soothing properties, bone broth for gut health is not a wellness trend—it’s a centuries-old remedy backed by modern science. When made correctly, bone broth delivers amino acids, collagen, minerals, and gelatin—all of which help to heal and seal the gut lining.

If you’re dealing with bloating, leaky gut, food sensitivities, or poor digestion, adding bone broth to your daily routine could be a game-changer.

Why Bone Broth Helps Your Gut

Bone broth’s benefits for digestion stem from its unique nutritional profile:

1. Gelatin: Supports the intestinal wall and helps “seal” a leaky gut

2. Glutamine: An amino acid that reduces inflammation and supports gut cell regeneration

3. Collagen: A structural protein that helps repair and maintain the lining of the digestive tract

4. Glycine: Calms the nervous system, reduces stress on the gut-brain axis

5. Minerals: Rich in calcium, magnesium, potassium, and phosphorus for gut and bone support

These compounds work to improve gut lining integrity, reduce inflammation, and support overall digestion.

Top 5 Gut Health Benefits of Bone Broth

1. Healing Leaky Gut

   The gelatin in bone broth strengthens tight junctions in the gut lining, helping prevent undigested food particles and toxins from entering the bloodstream—a root cause of many autoimmune and inflammatory conditions.

2. Reducing Inflammation

   Glutamine and glycine soothe the gut and reduce chronic inflammation often caused by processed foods, alcohol, antibiotics, or stress.

3. Improving Nutrient Absorption

   A healthy gut lining ensures vitamins and minerals are absorbed adequately from food. Bone broth helps restore this function.

4. Supporting Healthy Bowel Movements

   The high collagen content supports the intestinal tract and promotes better motility, easing constipation and irregular digestion.

5. Boosting Immunity

   With most of the immune system residing in the gut, supporting gut integrity with bone broth also helps enhance immune defence.

How to Make Bone Broth for Gut Health at Home

Making bone broth is a rewarding and fruitful process when done right at home. For those who prefer to find their hero broths ready to sip or cook with, there are many wonderful options for purchase (always look for BCORP certification and other indicators of solid ethical practices). For those who want to dive in at home, here's a foundational, tasty recipe to get you started:

Ingredients:

1. 1–2 kg (2–4 lbs) of organic beef bones, chicken carcasses, or a mix (ideally grass-fed or free-range)

2. 1 onion, quartered

3. 2 carrots, roughly chopped

4. 2 celery stalks, chopped

5. 1 tbsp apple cider vinegar (to help extract minerals)

6. 2–3 garlic cloves (optional)

7. Fresh herbs like thyme or parsley (optional)

8. Sea salt and black pepper to taste

9. Water (enough to cover all ingredients)

Instructions:

1. Prepare the bones: Roast beef or chicken bones at 200°C (400°F) for 30 minutes to deepen flavour (optional but recommended).

2. Add all ingredients to a large stock pot or slow cooker.

3. Cover with water and add apple cider vinegar.

4. Bring to a boil, then reduce to a low simmer.

5. Simmer for 12–24 hours for maximum nutrient extraction. Skim off foam that rises to the top.

6. Strain the broth, allow it to cool, then refrigerate or freeze it in glass containers.

The longer you cook it, the more gelatin and minerals are extracted. The broth should gel when cooled—this is a good sign!

How to Use Bone Broth for Gut Health Daily

1. Sip warm broth in the morning or between meals for easy digestion

2. Use as a base for soups, stews, or sauces

3. Cook grains or legumes in broth instead of water for extra nutrients

4. Blend into smoothies or add to savoury protein shakes (if you’re adventurous)

Aim for 1–2 cups per day if you’re focusing on gut repair, especially during the first few weeks of healing.

Bone Broth Alternatives for Vegans or Vegetarians

While traditional bone broth isn’t suitable for plant-based diets, there are gut-supportive alternatives:

1. Seaweed broth – high in minerals

2. Miso broth – rich in probiotics and amino acids (avoid boiling)

3. Vegetable broth with turmeric, garlic, and ginger – anti-inflammatory and soothing

You can also supplement with L-glutamine, collagen peptides (marine or bovine), or vegan digestive enzymes to support gut health without animal products.

Final Thoughts on Bone Broth for Gut Health

If you’re looking to reset your gut, reduce inflammation, and improve digestion naturally, bone broth is a powerful tool. It’s nutrient-dense, versatile, and deeply nourishing. Just a few cups per week can support your gut lining, reduce digestive issues, and leave you feeling stronger from the inside out.

Start with homemade or high-quality broth, stay consistent, and listen to your body. True healing begins in the gut—and bone broth is one of the best places to start.

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