# Healing Your Gut with Bone Broth: Benefits, Recipes, and Science Bone broth has returned to the spotlight as a simple, nutrient-dense food that may support gut health. This article summarizes its composition, potential mechanisms of action, practical recipes, and evidence-based considerations so you can decide whether to include broth in a gut-supportive diet. ## What bone broth provides Bone broth is produced by simmering animal bones and connective tissue for extended periods. The process extracts proteins (collagen, which converts to gelatin), amino acids (notably glycine, proline, and glutamine), and trace minerals such as calcium, magnesium and phosphorus. Gelatin can influence stool consistency by binding water in the gut, while glutamine is recognised in the literature for supporting enterocyte function and intestinal barrier integrity in certain contexts. ## How it may support the gut - Barrier support: Amino acids and gelatin from broth may contribute substrates for intestinal repair and reduce permeability in some experimental and clinical settings. Evidence is emerging but not conclusive for broad clinical claims. - Digestive comfort: Gelatin can improve food transit characteristics for some people, potentially easing mild constipation or sluggish digestion when combined with other dietary changes. - Nutrient repletion: Broths are a low-calorie way to supply electrolytes and trace minerals during recovery from illness or after intense exercise. These effects are plausible mechanistically and supported by small studies and biochemical evidence, but large randomized trials on bone broth specifically are limited. Use it as part of a varied, nutrient-dense approach rather than a sole therapy. ## Practical recipes and tips - Classic chicken broth: Simmer a carcass with onion, carrot, celery, peppercorns and 1–2 tbsp apple cider vinegar for 6–24 hours to improve mineral extraction. Strain and refrigerate; a jelly-like set when chilled indicates good gelatin content. - Beef marrow broth: Roast bones first to deepen flavor, then simmer 12–48 hours with aromatics. - Fish bone broth: Simmer fish frames for 30–90 minutes for a lighter, quicker broth. Brewing tips: avoid vigorous boiling, add acid early (vinegar), and season after cooking to prevent over-salting. Store in the refrigerator for a few days or freeze in portions. ## Evidence-based considerations Bone broth can be a useful adjunct in diets aimed at supporting gut health but should not replace medical treatments for conditions like inflammatory bowel disease or severe malabsorption. Individuals with sodium sensitivities should check sodium content, and those with gout or kidney disease should discuss dietary purines and mineral loads with their clinician. For readers seeking more context on how broth fits into broader gut-health strategies, consult the InnerBuddies study results and this practical resource on low-FODMAP approaches: The FODMAP Diet: A Beginner's Guide. For the full guide on this topic, see [Healing Your Gut with Bone Broth: Benefits, Recipes, and Science](https://www.innerbuddies.com/blogs/gut-health/healing-your-gut-with-bone-broth) and additional services such as microbiome testing if you are investigating personalized approaches. ## Summary Bone broth is a nutrient-rich food that can contribute amino acids, gelatin and minerals that support digestive comfort and intestinal repair processes in some contexts. Use it as one component of an evidence-informed diet tailored to your health needs and discussed with healthcare professionals when needed.