Home » Diet and Nutrition » Bone Broth

Bone Broth

ByEric Bakker N.D.
SHARE
A stainless steel pot filled with bone broth, showing two large marrow bones submerged in the liquid.

What Is Bone Broth?

Bone broth, a nutrient-rich liquid made by simmering animal bones and connective tissue, offers numerous health benefits. Though research on bone broth itself is limited, the nutrients it provides—such as collagen, amino acids, and minerals—are well-known for supporting overall health.

Bone broth has been used for centuries across various cultures, both as a base for soups and sauces, and as a nourishing drink. Bone broth has been a dietary staple since prehistoric times. Hunter-gatherers utilised bones, hooves, and other inedible animal parts to create a broth, ensuring nothing went to waste.

Cultures across the globe have their own versions of bone broth, such as the popular Japanese ramen dish “tonkatsu” (pork bone broth). This ancient practice continues today, valued for its ability to extract nutrients that promote good health.

Bone broth is prepared by simmering bones and connective tissues from various animals, including:

  • Chicken, beef, pork, turkey, lamb, and fish
  • Marrow bones and collagen-rich tissues like knuckles, feet, or fins

Difference Between Broth and Stock

Understanding the difference between broth and stock is key to making the most of bone broth.

Stocks are simpler, quicker, and easier to make. Broths take more time. Bone broth combines elements from both stock and broth, as it includes bones, meat, and sometimes skin, offering a rich texture and nutrient profile. Stocks and broths may also contain aromatic vegetables, and broths are typically seasoned with salt and pepper.

  • Stock is made using bones, giving it a rich, gelatinous texture. Stocks primarily use bones with no connective tissue or adhering meat. Stocks are usually cooked for 1-6 hours..
  • Broth is made from meat and sometimes skin, creating a thinner, more seasoned liquid.Bone broth uses bones with connective tissue to increase the collagen and amino acid content. Bone broth’s are simmered for up to 48 hours to maximise the protein content.

How to Use Broths and Stocks

Broths and stocks can be consumed on their own or used as a base for:

  • Soups
  • Stews
  • Sauces
  • Cooking grains or vegetables

Versatility makes them an excellent addition to traditional and modern diets, contributing to overall well-being.

Is Bone Broth Good For You?

Absolutely! Bone broth is a powerhouse of nutrients that support various aspects of health. Its high collagen content is excellent for maintaining the health and elasticity of the skin, while its amino acids, such as glycine and proline, support joint and bone health.

For the gut, bone broth is particularly beneficial due to its ability to repair the intestinal lining and reduce inflammation.

The minerals present in bone broth, including calcium, magnesium, and phosphorus, are easily absorbed and contribute to overall mineral balance in the body. Furthermore, bone broth is hydrating and can be a comforting and nutritious addition to any diet.

A large pot of boiling broth with chicken leg, carrots, celery, parsley, rosemary, and a lemon slice.

Types Of Bone Broth

Bone broth can be made from any animal with bones and skin, but most commonly, it’s made using left-overs. When you make a broth that includes bones, it becomes an excellent way to make use of all parts of the animal, including parts that we may not feel like eating (such as the connective tissue, ligaments, organs, feet, skin, or marrow).

Thanks to a long cooking time, traditional bone contains good levels of collagen, including amino acids such as proline, glycine and glutamine.

Many minerals are extracted from the bones and ligaments, including calcium, magnesium, phosphorus and more, enriching making it even more nutritious.

Below are some of the most popular types of bone broth found in stores, each with its own unique nutrient profile and culinary uses.

Chicken Bone Broth

Chicken bone broth is the most widely consumed type of bone broth in the U.S., valued for its versatility and nutritional benefits. It contains a higher concentration of amino acids compared to beef bone broth, making it an excellent choice for supporting muscle repair and overall health.

Whether you’re using it to cook grains, prepare vegetables, or simply enjoy a warm cup of broth on its own, chicken bone broth is a nutritious and versatile staple for a balanced diet.

Chicken bone broth is particularly rich in gelatin, which promotes gut health and aids digestion. Additionally, it contains immune-boosting compounds such as essential amino acids and minerals. Chicken bones are often more readily available and easier to source, making this broth simpler to prepare at home.
One of the key advantages of chicken bone broth is its lower fat content and mild flavour, which blends seamlessly into a wide variety of dishes like soups, sauces, and stews. Its lighter taste and texture make it an easy addition to many recipes, without overpowering other ingredients.

Beef Bone Broth

Though it may not have as high an amino acid content as chicken bone broth, beef bone broth is packed with other valuable nutrients. The collagen from beef bones supports joint and skin health, while the marrow offers additional nutrients such as fatty acids, iron, and vitamins A and K.

Beef bone broth can be enjoyed on its own as a nourishing drink or used as a base in a variety of dishes, from stews and gravies to sauces. Its nutrient density makes it a versatile addition to any kitchen. While it can be similar in price to chicken bone broth, homemade versions made with store-bought beef bones may be slightly more expensive due to the cost of quality bones.

Beef bone broth is known for its robust flavour and slightly higher fat content compared to chicken bone broth, making it an ideal choice for hearty dishes like stews, soups, and sauces. It is particularly popular for use in rich dishes like French onion soup, where its deep flavour adds complexity and richness.

Pork Bone Broth

Commonly used in East Asian dishes like tonkotsu ramen and bak kut teh. It is made with pork bones, sometimes combined with pigs’ feet, to give the broth a rich, gelatinous texture. Though it has historically been less common in the U.S., pork bone broth is gaining popularity for its unique flavor and texture, particularly among food enthusiasts.

Bone Broth Benefits

Bone broth has been cherished for centuries for its nutritional value and healing properties. It is rich in essential nutrients like collagen, gelatin, amino acids, and minerals, which are vital for overall health.

For gut health, bone broth is particularly beneficial as it helps to soothe and repair the gut lining, promoting better digestion and nutrient absorption.

The collagen and gelatin in bone broth support the integrity of the intestinal barrier, reducing inflammation and improving symptoms of conditions like leaky gut, IBS, and other digestive disorders. Regular consumption of bone broth can also boost the immune system, support joint health, and enhance skin, hair, and nail health.

Bone broth is praised for its many potential health benefits:

  • Supports Gut Health:
  • Gelatin helps to seal and heal the gut lining, promoting better digestion and reducing inflammation.
  • Studies have found bone broth to act as a gut barrier enhancer, it re-establishes gut health by improving and the finally recovering intestinal permeability along with the mucus layer integrity in gut mucosa and by improving gut microbiota composition (Scaldaferri et al., 2014).
  • Glycine, an amino acid found in abundance in bone broth, has been studied for its ability to inhibit gastric acid secretion and to protect the stomach against stress-induced ulcers. (Tariq et al., 1997).
  • Boosts Joint Health:
  • Collagen aids in maintaining healthy joints by supporting cartilage and connective tissues. Reduced joint pain- collagen is also linked to a significant reduction in joint pain in osteoarthritis patients (Crowley et al., 2009).
  • Suppresses Inflammatory Response:
  • Amino acids like glycine and glutamine boost immune function and aid in recovery from illness. A study found that chicken broth may have immune-supporting properties by inhibiting neutrophil migration, which suggests it could help suppress the body’s inflammatory response (Rennard et al., 2000).
  • Bovine gelatin found in bone broth may be regarded as a potential ingredient for improving the inflammatory level in gut health and could be also developed as the multi-targeted functional foods for the treatment of inflammatory bowel disease (Xing et al., 2022).
  • Research results suggest that bovine gelatin exerts anti-inflammatory effects by inhibiting the specific cytokines and other inflammatory immune molecules involved in several inflammatory diseases (Frasca et al., 2012).
  • This anti-inflammatory effect is thought to be one of the ways chicken soup might alleviate symptoms of upper respiratory tract infections. The findings suggest that chicken soup could contain compounds with medicinal benefits, providing mild relief during illness (Rennard et al., 2000).
  • Promotes Healthy Skin:
  • Bone broth promotes healthy skin due to its collagen content, which can enhance skin elasticity and hydration, potentially reducing signs of aging. A recent study found that collagen supplements help reduce facial lines and wrinkles while improving skin elasticity and overall appearance (Schauss et al., 2019).
  • Additionally, collagen has been linked to reduced wrinkle formation following UVB exposure, indicating that it may also offer some protection against sun damage and support youthful-looking skin (Lee et al., 2019).

Key Nutrients in Bone Broth

Bone broth is packed with nutrients that offer a range of health benefits:

  • Collagen and Gelatin: These proteins support gut health by helping to heal the intestinal lining and reduce inflammation.
  • Amino Acids: Glutamine, glycine, and proline are essential for immune function, joint support, and muscle repair.
  • Minerals: Bone broth is a natural source of calcium, magnesium, phosphorus, and other trace minerals that are important for bone health.
A bowl of clear broth sits on a wooden board with sprigs of thyme and a small bowl of garlic cloves nearby.

Bone Broth Diet

The bone broth diet involves incorporating bone broth into your daily meals to boost nutrient intake and support health. This diet emphasises the consumption of bone broth alongside a balanced diet of whole foods.

Many people follow a pattern of intermittent fasting, consuming bone broth during fasting periods and eating balanced meals during eating windows.

The bone broth diet can help with weight management, improve gut health, and provide a steady source of essential nutrients. It is important to consult with a healthcare professional before starting any new diet plan to ensure it meets your individual health needs.

By including bone broth in your diet, you can support your gut health and overall well-being. Whether you sip it plain, use it as a base for soups, or incorporate it into recipes, bone broth is a versatile and nutritious addition to your daily routine.

The Bone Broth Diet Overview

The Bone Broth Diet is a 21-day program that blends a low-carb, Paleo diet with intermittent fasting, created by Kellyann Petrucci, a naturopathic doctor. It focuses on weight loss by incorporating five days of low-carb, Paleo meals and two days of modified fasting using bone broth each week.

While it’s not scientifically proven to be superior to other weight loss methods, many have reported success with this plan. You can extend the diet beyond 21 days if you have additional weight to lose.

How The Bone Broth Diet Works

For five days a week, you eat meals following a Paleo-style, low-carb approach. This includes primarily protein (meat, fish, poultry, eggs), non-starchy vegetables, and healthy fats, while avoiding grains, dairy, legumes, sugar, and alcohol.

The key component is bone broth, which is consumed daily, and is made by simmering animal bones for up to 24 hours to extract minerals, collagen, and amino acids.

For two non-consecutive days per week, you follow a modified fast by consuming only bone broth. On these mini-fast days, you have two options:

  • Drink six 1-cup servings of bone broth throughout the day.
  • Drink five servings of broth, ending the day with a protein-rich snack.

On non-fasting days, the diet includes three meals per day along with snacks of bone broth.

Mini-Fast Days and Non-Fasting Days

  • Mini-Fast Days: Consume 300–500 calories with bone broth, with an optional protein snack.
  • Non-Fasting Days: Your meals consist of:
  • Breakfast: 1 portion of protein, 1 portion of fat, 1 portion of fruit
  • Lunch & Dinner: Protein with vegetables and healthy fats
  • Snacks: Bone broth is consumed twice a day to enhance satiety.

80/20 Maintenance Plan

After the initial 21 days, you can transition into an 80/20 maintenance plan, where 80% of your diet sticks to approved foods, and 20% allows flexibility with foods like dairy or alcohol. You can also choose to continue the mini-fasts for further benefits or weight loss maintenance.

Foods to Eat and Avoid

Allowed Foods

  • Proteins: Grass-fed beef, pasture-raised chicken, wild-caught fish, and eggs
  • Vegetables: Non-starchy options like broccoli, spinach, asparagus, and zucchini
  • Fruits: Low-carb options such as berries and citrus (limited to one portion daily)
  • Healthy Fats: Avocado, olive oil, coconut oil, and ghee
  • Bone Broth: Homemade or store-bought broth made from organic, pasture-raised bones

Foods to Avoid

  • Grains: Wheat, barley, corn, rice, quinoa, and oats
  • Dairy: Milk, cheese, yogurt, except for ghee
  • Legumes: Beans, lentils, peanuts, and soy products
  • Sugar: Refined sugar, honey, maple syrup, and artificial sweeteners
  • Alcohol and Soda: These beverages are strictly avoided during the initial phase.

Benefits of the Bone Broth Diet

The diet claims several potential benefits, though these haven’t been widely studied:

  • Weight Loss:
  • While there’s limited scientific evidence specific to the Bone Broth Diet, combining Paleo, low-carb, and intermittent fasting has been shown to aid in weight loss.
  • Improved Gut Health:
  • The collagen and amino acids in bone broth may help heal the gut lining, reducing inflammation and improving digestion.
  • Younger-Looking Skin:
  • Collagen from bone broth may promote healthier, more youthful skin by reducing wrinkles.
  • Joint Health:
  • Bone broth contains collagen, which supports joint health and may alleviate arthritis symptoms.

Potential Downsides

The Bone Broth Diet may be difficult to follow due to its restrictive nature. It eliminates entire food groups, increasing the risk of nutrient deficiencies, particularly calcium and fiber. Some people may experience side effects such as fatigue, nausea, or digestive upset while adjusting to the plan.

Additionally, intermittent fasting may not be suitable for everyone, and there are concerns about potential intolerance to bone broth in some individuals.

Bone Broth Diet Conclusion

The Bone Broth Diet offers a structured way to combine low-carb eating, Paleo principles, and intermittent fasting for weight loss and overall wellness.

While some aspects of the diet have been shown to promote weight loss, it’s unclear whether this approach is superior to a standard reduced-calorie diet. If the strict nature of the Bone Broth Diet doesn’t suit you, a simple reduction in calorie intake may be just as effective.

Broth Recipes

Broths are a healthy and tasty liquid made by simmering ingredients like bones, meat, vegetables, or herbs, and they serve as the foundation for many soups, sauces, and stews. Traditionally, meat-based broths have been the most popular, with chicken, beef, and pork being the most common types. These broths are not only full of flavour and tasty but also rich in nutrients such as minerals, collagen, gelatin, and amino acids, which can support joint and gut health, digestion, and overall wellness.

There are endless possibilities when it comes to choosing the ingredients for your broth, whether you go for the rich, hearty flavors of beef and pork, the lighter, immune-boosting qualities of chicken, or the nutrient-packed benefits of vegetable and herb broths. With so many options, it’s easy to find a broth that fits your dietary preferences and nutritional needs. Whether you’re aiming for a nourishing meat-based broth or a tasty plant-based one, there’s a broth for everyone.

Beef Broth Recipe

How To Make Beef Bone Broth

Making bone broth can be a slow process, but it’s worth the effort. The key to a rich and nutrient-dense broth is using quality bones and letting them simmer for a long time.

Start by roasting the bones to enhance the flavor, then simmer them with vegetables, herbs, and apple cider vinegar. The vinegar helps to extract minerals from the bones. After simmering for 12-24 hours, strain the liquid and season it to taste.

You can store bone broth in the refrigerator for up to a week or freeze it for up to a year if you keep it cold enough without thawing. Making bone broth at home is simple and rewarding.

Here is a basic recipe to get you started:

Ingredients:

  • 2-3 pounds of bones (beef) Use beef bones, or whatever bones you choose.
  • 1 large onion, quartered
  • 2 large carrots, chopped
  • 2 large celery stalks, chopped
  • 2 tablespoons apple cider vinegar
  • 2-3 cloves garlic, smashed
  • A handful of fresh herbs (parsley, thyme, bay leaves)
  • Sea salt and pepper to taste
  • Water to cover

Instructions:

  • Preheat your oven to 400°F (200°C). Spread the bones on a baking sheet and roast for 30 minutes, turning halfway through.
  • Transfer the roasted bones to a large pot or slow cooker. Add the vegetables, apple cider vinegar, and enough water to cover everything.
  • Bring to a boil, then reduce to a slow simmer. Skim off any foam that rises to the top.
  • Let it simmer on low for at least 12 hours, and up to 24 hours for maximum nutrient extraction.
  • Strain the broth through a fine-mesh sieve into a large bowl. Discard the solids.
  • Season with salt and pepper to taste. Let it cool, then store in the refrigerator or freeze for later use.

Plant-Based Broth Options

For those who prefer plant-based options or are looking for a lighter alternative, vegetable and herb-based broths are a fantastic choice. These broths are made by simmering a mix of vegetables, herbs, and sometimes spices, creating a nutrient-rich and tasty liquid without any meat.

They can be just as nourishing as their meat-based counterparts, offering a wealth of vitamins, minerals, and antioxidants. Broths made with ingredients like carrots, onions, garlic, celery, and leafy greens, along with herbs such as thyme, parsley, and rosemary, can provide a delicious and wholesome base for soups or be enjoyed on their own.

Let’s look at the vegetable broth recipe first and then follow up with meat-based broth recipes.

Vegetable-Based Broths

Vegetable-based stocks and broths are made without any meat or bones but may include gelatin for thickness. These are great options for those who prefer a plant-based alternative to traditional bone broth. Vegetable broths are:

  • Rich in Potassium: Helps regulate blood pressure and supports heart health.
  • Nutrient-Dense: Full of vitamins, minerals, and antioxidants from a variety of vegetables.
  • Alkalizing: Helps maintain the body’s pH balance, which is essential for optimal health.
A steaming pot of vegetable soup with diced potatoes, carrots, greens, and herbs on a wooden table surrounded by fresh vegetables and herbs.

Rich Vegetable Broth Recipe (Potassium Broth)

Some people just don’t like meat, something I can totally understand. We don’t need meat as a primary protein, but the choice is ultimately yours to make. Here is a vegan broth recipe that is both tasty and health.

This vegetable-based broth, often called potassium broth, is a nourishing and mineral-packed alternative to traditional bone broth. To fortify the protein content, some add cooked cannellini or red kidney beans close to the end of cooking the broth.

Vegetable broth is rich in potassium, magnesium, and other vital nutrients, making it an excellent choice for those looking to support overall wellness, replenish electrolytes, or enjoy a plant-based soup base.

Ingredients:

  • 3 large carrots (chopped)
  • 4 stalks of celery (chopped)
  • 2 medium potatoes (peeled and chopped)
  • 1 large onion (chopped)
  • 2-3 cloves garlic (crushed)
  • 1 bunch parsley
  • 1 zucchini (chopped)
  • 1 beet (medium chopped, optional for colour)
  • 1 cup spinach or kale (added greens)
  • 8-10 cups of filtered water
  • 1 tablespoon sea salt (adjust to taste)
  • 1 teaspoon black peppercorns
  • 1-2 bay leaves
  • Fresh herbs thyme, parsely, or oregano

Instructions:

  • Prepare the Vegetables:Wash all the vegetables thoroughly. Don’t peel the carrots, potatoes, just scrub their skin. Chop all the vegetables into roughly equal-sized pieces to ensure even cooking.
  • Cook the Broth:In a large stockpot, add all the vegetables, garlic, herbs, and seasonings. Pour in the filtered water, ensuring the vegetables are fully submerged. Bring the mixture to a boil over medium-high heat.
  • Simmer the Broth: Once boiling, reduce the heat to very-low and let the broth simmer gently from 60–120 minutes, or until the vegetables have released their nutrients and flavour into the broth.
  • Strain:Once the broth has finished cooking, strain it using a fine mesh strainer or cheesecloth. Discard the vegetables or save them for another use, such as adding to stews or casseroles.
  • Season and Serve:Taste the broth and adjust the seasoning with additional salt, pepper, or lemon juice if desired.

Storage and Use:

  • Store the broth in the refrigerator for up to 5 days, or freeze in portions for up to 3 months.
  • Drink the broth on its own as a warming, mineral-rich beverage.
    Use it as a base for soups, stews, or grain cooking.
    It’s perfect for those on detox or fasting programs, or anyone looking to replenish electrolytes naturally.

Conclusion

Bone broth, with its rich history and impressive nutrient profile, continues to be a valuable component of a healthy diet. From gut healing to joint support and immune health, bone broth offers a range of benefits that make it more than just a flavourful base for meals.

Whether enjoyed as a warm, nourishing drink or integrated into your favourite recipes, bone broth can be a powerful addition to your wellness routine.

Ultimate Candida Cleanse System

Beat Candida naturally with the complete, science-based system created by naturopath Eric Bakker, N.D. This all-in-one package gives you two downloadable guidebooks plus the Yeastrix Gut Restore Kit — three targeted professional formulas that work together to reset your gut, restore balance, and rebuild healthy digestion.

You get a structured, step-by-step program, professional clinical guidance, and supplements designed to support each stage of recovery. No guesswork. No confusing protocols. Just a clear roadmap and the right tools to help you finally reduce symptoms, rebalance your microbiome, and feel like yourself again. The Ultimate Candida Cleanse System is everything you need to make real progress — naturally, safely, and effectively.

Get your ultimate system Today!

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.

Similar Posts

  • Nutrient Dense Foods

    ByEric Bakker N.D.

    Nutrient-dense foods are foods that provide lots of nutrients without providing lots of calories. Nutrient-rich foods are foods know to contain some of the highest levels of vitamins, minerals, complex carbs, lean protein, and healthy fats.

  • Kefir

    ByEric Bakker N.D.

    Discover how the regular consumption kefir, an ancient fermented milk drink made from kefir grains high in probiotic bacteria, can help our gut microbiome, leading to exceptional health.

    Kefir comes from Turkey and is believed to contain higher-levels of beneficial bacteria and yeast than yogurt. Those who want to boost their immune system and improve general health often choose kefir because of its high nutritional value. Kefir contains a wide variety of bio-active compounds and has been found to be high in many vitamins, minerals, proteins, organic acids and peptides classifying it a super-food.

    Kefir can be made from cow’s, goat’s, buffalo or sheep’s milk, even water or coconut milk, it can be eaten on its own, with fruit like berries or added to different recipes.

  • Moderate Meat Consumption

    ByEric Bakker N.D.

    The health risks associated with red meat, particularly when consumed in large quantities, have been the subject of extensive research. Studies suggest that high consumption of red meat can increase the risk of heart disease, stroke, cancer, and other health conditions.

  • Ultra Processed Foods

    ByEric Bakker N.D.

    While many people understand the difference between unprocessed and processed foods, fewer recognise what sets processed foods apart from ultra-processed foods. The distinction lies in the degree of processing, the use of additives, and how artificial these food products have become.

  • Fats and Oils

    ByEric Bakker N.D.

    Our guide will provide you with a clear understanding of the different fats and oils, their benefits, and how to incorporate healthy fats into your diet. By making informed choices, you can optimise your health, improve your mood and cognitive function, and even enhance your longevity.

Leave a Reply

Your email address will not be published. Required fields are marked *