Can celiacs have bone broth? A definitive guide to safe preparation and consumption

October 19, 2025 •

4 min read

Celiac disease is a chronic immune disorder affecting roughly 1% of the U.S. population, triggered by gluten consumption. Given the strict dietary constraints, many wonder: Can celiacs have bone broth? The answer is generally yes, but it hinges entirely on the source and preparation, with homemade being the safest and most reliable option to ensure a gluten-free result.

Quick Summary

This guide explains how individuals with celiac disease can safely incorporate bone broth into their diet. It highlights the importance of choosing certified gluten-free products or preparing broth at home, detailing the potential risks of hidden gluten in commercial varieties and providing practical advice for prevention.

Key Points

Homemade is the safest option: Preparing your own bone broth ensures all ingredients are gluten-free and eliminates the risk of cross-contamination inherent in commercial facilities.
Certified gluten-free is essential for store-bought: Celiacs should only buy bone broth with a reputable certification seal to guarantee it contains less than 20 ppm of gluten.
Hidden gluten is a major risk in commercial broths: Ingredients like "natural flavors" and "yeast extract" can contain gluten derivatives from barley or wheat, so a certified label is critical.
Bone broth may support gut health for celiacs: The amino acids and gelatin in bone broth, particularly glutamine, can potentially support the healing of the intestinal lining damaged by gluten.
Always read ingredients carefully: Vigilance is key. Some commercial broths and bouillon cubes use wheat-based thickeners or other non-celiac-safe ingredients.

Understanding the Celiac-Gluten Relationship

Before diving into bone broth specifics, it is essential to understand celiac disease. When a person with celiac disease ingests gluten—a protein found in wheat, barley, and rye—their immune system attacks the small intestine, causing damage to the tiny, finger-like villi that absorb nutrients. This damage can lead to nutrient malabsorption and a host of symptoms, from gastrointestinal distress to fatigue and anemia. The only treatment is a strict, lifelong gluten-free diet. For this reason, diligence in reading labels and preventing cross-contamination is paramount for managing the condition.

The Safety of Homemade Bone Broth for Celiacs

Making your own bone broth is the most secure method for ensuring a completely gluten-free product. The base ingredients—animal bones, water, and vegetables—are naturally gluten-free. By controlling every component, you eliminate the risk of hidden gluten additives and cross-contamination that can occur in commercial processing facilities.

Benefits of Homemade Bone Broth

Complete ingredient control: You know exactly what goes into your pot, avoiding all potentially contaminated fillers or flavorings.
Enhanced nutritional value: Simmering bones for a long time (12-24 hours) extracts collagen, gelatin, and amino acids like glycine and arginine. These nutrients may support digestive health and joint function, though definitive human studies are ongoing.
Potential gut-healing properties: Amino acids in bone broth, specifically glutamine (which the body converts from glutamic acid), help maintain the function of the intestinal wall, potentially benefiting those with a compromised gut lining.
No preservatives or additives: Homemade broth is free from the emulsifiers, sugars, and preservatives found in many commercial products.
Reduced sodium: You control the amount of salt, which is ideal as many store-bought options are high in sodium.

Recipe for Simple Gluten-Free Bone Broth

Ingredients:

2-3 pounds mixed animal bones (beef, chicken, turkey, etc.)
1 large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 tablespoons apple cider vinegar or white wine
1 bunch fresh parsley
1 teaspoon black peppercorns
Water to cover

Instructions:

Roast the bones: Preheat oven to 400°F. Arrange bones on a baking sheet and roast for 30 minutes until golden brown for richer flavor.
Combine ingredients: Place roasted bones and chopped vegetables into a large stockpot or slow cooker. Add apple cider vinegar, which helps extract minerals from the bones.
Simmer: Cover with cold water. Bring to a gentle boil, then reduce heat to a low simmer. Cook for a minimum of 12 hours, up to 24 hours or more. Skim off any foam that rises to the surface during the first hour.
Add herbs: Add parsley and peppercorns for the final hour of simmering.
Strain and store: Strain the broth through a fine-mesh sieve or cheesecloth. Cool quickly in an ice bath before refrigerating for up to a week or freezing for several months.

Navigating Store-Bought Bone Broth for Celiacs

While homemade is safest, commercially prepared bone broth can be a convenient option if you follow specific guidelines. However, vigilance is required due to the risk of cross-contamination and hidden gluten-containing ingredients.

Hidden Gluten in Store-Bought Broth

Celiacs must be wary of several common broth ingredients:

Yeast Extract: Can be derived from barley, which contains gluten. Unless explicitly labeled gluten-free, it is a potential risk.
Natural Flavors: The source of these flavors is not always disclosed. Some can be wheat-derived and may not be listed as an allergen unless the brand voluntarily certifies the product.
Hydrolyzed Wheat Protein: An obvious source of gluten, but may be disguised within a longer ingredient list.
Barley Malt: A barley derivative that contains gluten.
Bouillon Cubes: Many brands of bouillon contain wheat or barley as a thickener or flavoring.
Cross-Contamination Risk: Broths produced in facilities that also handle gluten-containing products may be at risk for cross-contamination, even if the primary ingredients are gluten-free.

How to Safely Purchase Commercial Bone Broth

Look for Certification: The most reliable option is to choose products with a certified gluten-free seal, such as from the Gluten-Free Certification Organization (GFCO) or similar bodies. This ensures testing has been performed to verify a gluten level below 20 parts per million, which is safe for most celiacs.
Read the Label: If a product is not certified, read the ingredients list carefully and avoid any broth containing “natural flavors” or “yeast extract” unless the manufacturer explicitly states they are gluten-free. Check for any cross-contamination warnings.
Research the Brand: Some manufacturers, like Kettle & Fire or Bonafide Provisions, are known for their gluten-free commitment. Researching specific brands can help build trust.

Comparison: Homemade vs. Store-Bought Bone Broth for Celiacs


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Gluten Risk	Virtually none (if ingredients are sourced safely)	High (if not certified gluten-free)
Control	Full control over all ingredients and seasonings	Limited control; must rely on labeling
Cost	Generally lower cost per serving	Generally higher cost per serving
Nutrient Density	Potentially higher concentration of nutrients	Variable, can be higher or lower depending on brand
Convenience	Requires time for simmering	High convenience, ready-to-use
Safety Check	Personal vigilance in sourcing ingredients	Depends on certified labeling and thorough research

Conclusion: Making the Safest Choice

Ultimately, celiacs can safely enjoy bone broth, but the level of safety is directly tied to the source. Homemade bone broth provides the highest level of control and peace of mind, eliminating all risks of hidden gluten and cross-contamination. This allows individuals to reap the potential benefits for their gut health without compromising their treatment plan. If convenience is a priority, and you choose to purchase commercial broth, a certified gluten-free label is non-negotiable. By understanding the risks and taking the appropriate precautions, bone broth can be a nutritious and comforting addition to a celiac's diet.

For more information on dietary restrictions for celiac disease, consult a trusted resource like the National Celiac Association: Bone broth - National Celiac Association.

Frequently Asked Questions

Yes, celiacs can have bone broth that is completely gluten-free. The safest way is to make it at home, controlling all ingredients. For store-bought options, look for a certified gluten-free label to avoid hidden gluten and cross-contamination.

No, not all store-bought bone broths are gluten-free. Some may contain hidden sources of gluten in additives like 'natural flavors' or 'yeast extract,' which can be derived from barley. Always check for a certified gluten-free label.

To ensure homemade bone broth is safe, use naturally gluten-free ingredients: animal bones, water, and fresh vegetables. Use a new or thoroughly sanitized stockpot and equipment to prevent cross-contamination from any previous gluten-containing foods.

The main difference is the simmering time and ingredients, but for celiacs, the critical factor is gluten safety. Both can be gluten-free, but only if they are made with safe ingredients or are explicitly certified. Regular broth may contain more additives.

When buying bone broth, celiacs should look for a clear 'certified gluten-free' seal on the packaging. Additionally, check the ingredient list for any potential hidden gluten sources, such as 'yeast extract' or 'natural flavors' not specified as gluten-free.

While anecdotal evidence and some research suggest the amino acids and gelatin in bone broth may support gut health, more definitive human studies are needed. Bone broth is considered a supportive food, not a cure.

Yes. If you are making bone broth at home, use clean cutting boards, knives, and pots that have not recently come into contact with gluten. For store-bought broth, cross-contamination can occur during manufacturing, which is why certified gluten-free products are the safest.