Bone broth has become one of the most talked‑about foods in the gut‑health space. Scroll Instagram for long enough and you’ll see it positioned as everything from a digestive cure‑all to a daily detox ritual! But is bone broth good for gut health? Does it help or is it overhyped?!
Like most nutrition trends, there is some truth in the hype, but also a lot of misunderstanding. So, I’m breaking it down here for you…what are the benefits of bone broth and is bone broth good for digestion? Where can it be useful and where have expectations often gone too far!
What Is Bone Broth, Nutritionally?
Bone broth is made by simmering animal bones for a long period of time. This process releases:
- Protein, including collagen and gelatin
- Amino acids such as glycine and proline
- Minerals in small amounts (depending on preparation)
From a nutrition perspective, bone broth is best understood as a reasonable protein source rather than a superfood.
It can contribute to overall protein intake, but it doesn’t provide all essential amino acids in meaningful amounts, so it shouldn’t be relied on as a primary protein source.
Does Bone Broth Heal the Gut?
Many people report that bone broth feels soothing for the gut and actually, that’s probably the case.
Warm liquids can support digestion by stimulating gastric secretions and promoting gut motility. The gelatin content may also slow digestion slightly, which can feel comforting, particularly during periods of digestive sensitivity.
Bone broth can be especially useful:
- When appetite is low
- During illness or recovery
- As part of a light meal or snack
In these contexts, it can play a supportive role.
The Big Limitation: No Fibre
Here’s where the main issue…bone broth contains no dietary fibre and fibre is one of the most crucial nutrients for long‑term gut health. Fibre:
- Feeds beneficial gut bacteria
- Supports regular bowel movements
- Helps maintain the gut lining
- Plays a key role in blood sugar balance
Without fibre, bone broth cannot meaningfully influence the gut microbiome on its own.
This is why bone broth may feel soothing in the short term, but doesn’t address the underlying causes of many digestive issues.
Bone Broth Is Not a Detox
One of the most common misconceptions is that bone broth detoxifies the body.
In reality, detoxification is handled by the liver, kidneys, lungs and gut, not by specific foods or drinks.
Bone broth doesn’t remove toxins, reset digestion or repair the gut lining on its own. Those claims oversimplify a complex system and place unrealistic expectations on a single food.
Where Bone Broth Can Be Helpful
Bone broth can be a helpful addition when:
- Used alongside fibre‑rich foods; add some vegetables to your broth
- Included as part of meals rather than replacing them; maybe as a starter or a side
- Supporting hydration and protein intake during low‑appetite periods, if you’re unwell, perhaps.
It becomes problematic when:
- It’s used as a meal replacement, instead of being included as part of balanced eating
- Positioned as a “cure” for chronic digestive symptoms. You need to get to the underlying cause of the symptoms.
Bone Broth For Gut Health…The Bottom Line
Bone broth isn’t useless and it isn’t magic!
It’s a simple food that can be comforting, supportive and practical in the right context. It is important to understand how foods work together and how they play a role in building balanced meals, consistently.
Here’s my BONE BROTH Recipe, with a little addition that makes the difference!
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