Does bone broth need to be on an empty stomach? Unpacking the optimal timing

November 7, 2025 •

4 min read

The practice of sipping warm bone broth has surged in popularity for its rumored healing properties, particularly for gut health. But a common question lingers among new enthusiasts: does bone broth need to be on an empty stomach to be most effective? The answer depends on your specific health goals, though drinking it on an empty stomach can offer unique advantages.

Quick Summary

This article explores the ideal times to consume bone broth to maximize its potential benefits for gut health, digestion, and overall well-being. The optimal timing varies based on individual goals, but drinking it before a meal can prime the digestive system, while later consumption can aid in other areas like sleep.

Key Points

Empty Stomach Advantage: Drinking bone broth on an empty stomach, particularly in the morning, can enhance nutrient absorption and offer direct, soothing benefits for the gut lining.
No Strict Requirement: While timing can amplify specific benefits, bone broth is healthy and beneficial regardless of when it's consumed.
Gut Health Focus: For improved gut health and digestion, an empty stomach in the morning is recommended to prime the digestive system with healing amino acids and gelatin.
Timing for Goals: Different timings serve different purposes; afternoon consumption can support weight management, while an evening cup may aid sleep.
Consistency Over Timing: The key to experiencing bone broth's positive effects, such as improved immunity, energy, and joint health, is consistent, regular consumption.
Workout Fuel: For athletes, consuming bone broth before or after exercise can help with muscle repair, joint support, and hydration.
Mindful Consumption: Pausing for about 30 minutes after drinking bone broth on an empty stomach allows the body to fully absorb its nutrients before introducing other foods.

The Science Behind Bone Broth Absorption

Bone broth is a nutrient-rich liquid created by simmering bones, connective tissues, and vegetables over a long period. This process extracts beneficial compounds like collagen, gelatin, and a variety of amino acids, including glutamine, glycine, and proline, along with essential minerals. The appeal of drinking it on an empty stomach is rooted in the theory of enhanced nutrient absorption.

When your stomach is empty, there is no solid food present to compete for digestion. This allows the body to more easily and quickly absorb the amino acids and minerals in the broth. For example, gelatin can stimulate the production of digestive juices, which helps prepare your stomach for subsequent meals and supports overall digestive function. The soothing effect of the gelatin is thought to be most potent on a calm, empty stomach, where it can directly benefit the gut lining.

The Case for an Empty Stomach: Gut Healing

For individuals targeting gut health, starting the day with a warm cup of bone broth is a popular recommendation. The gelatin and amino acids, particularly glutamine, are believed to soothe and repair the intestinal lining, reducing inflammation and supporting conditions like leaky gut. Consumed first thing in the morning, these compounds have direct, unobstructed access to the gut lining, setting a healthy stage for the rest of the day's digestion.

Supports a healthy gut lining: Amino acids help maintain the integrity of the gut barrier.
Stimulates digestive enzymes: Gelatin can encourage the release of digestive enzymes, which can improve overall digestion.
Reduces digestive discomfort: Many people report less bloating and discomfort when starting their day with a warm broth.

Other Optimal Timings for Bone Broth

While the empty stomach method offers specific advantages, there are other beneficial times to enjoy bone broth, depending on your wellness goals.

For Joint and Muscle Support: Athletes and active individuals often drink bone broth before or after a workout. The collagen and amino acids are believed to help repair and rebuild muscle tissue and support joint flexibility and recovery. For joint-specific benefits, some sources suggest consuming it about an hour before exercise.

For Weight Management: Drinking a cup of bone broth as a low-calorie snack in the afternoon can help curb hunger and reduce cravings. The protein content can promote a feeling of fullness, preventing a mid-day energy crash and the temptation to reach for sugary snacks.

For Improved Sleep: A warm mug of bone broth in the evening can be a calming ritual. It contains the amino acid glycine, which some studies suggest can help improve sleep quality and reduce daytime fatigue.

Comparison Table: Bone Broth Timing


Timing	Primary Goal	Key Benefit	Optimal Method
Morning (Empty Stomach)	Gut Health & Digestion	Enhanced absorption and direct soothing of the gut lining.	Sip a warm mug of broth 20-30 minutes before your first meal.
Pre-Workout	Joint & Muscle Recovery	Provides amino acids and collagen to fuel muscles and support joints during exercise.	Drink one hour before exercise.
Afternoon	Weight Management & Energy	The protein promotes satiety, reducing cravings and stabilizing energy levels.	Replace an afternoon snack with a mug of warm broth.
Evening	Restful Sleep & Relaxation	Glycine and magnesium aid in relaxation and can improve sleep quality.	Enjoy a warm cup as a nightcap.

The Final Verdict: Consistency is Key

The question is not whether you need to drink bone broth on an empty stomach, but rather how to best align your consumption with your personal health objectives. While an empty stomach may optimize certain benefits, especially for gut healing, bone broth remains a valuable nutritional supplement at any time of day. The most critical factor for reaping the benefits is consistency. Regularly incorporating bone broth into your diet, in whatever way fits your routine best, is what will truly lead to positive outcomes.

Ultimately, whether you make it a morning ritual, a pre-workout fuel, or a relaxing evening beverage, your body will thank you for the extra boost of hydration, protein, and amino acids. For those with severe digestive issues, starting with a small amount on an empty stomach may help determine how your body responds. Consult a healthcare provider before starting any new diet, especially if you have underlying health conditions. The National Institutes of Health (NIH) provides further research and studies on bone broth's potential benefits.

Conclusion

For those seeking enhanced gut-healing and optimal nutrient absorption, drinking bone broth on an empty stomach in the morning is the most targeted approach. However, it is not a strict requirement, as the nutritional benefits of bone broth can be enjoyed at any time of day. Consistency and aligning your timing with your specific goals—be it for joint support, weight management, or better sleep—are the most important factors for success. Listen to your body and find the routine that works best for you.

NIH.gov

Frequently Asked Questions

No, it is not bad to drink bone broth on an empty stomach; in fact, many experts recommend it for maximizing specific benefits. Consuming it on an empty stomach, especially in the morning, can help soothe the digestive system and improve the absorption of nutrients like collagen, gelatin, and amino acids.

For optimal absorption, it is generally recommended to wait about 20 to 30 minutes after drinking bone broth on an empty stomach before consuming solid food. This allows the amino acids and gelatin to work on the gut lining effectively.

Yes, you can drink bone broth at any time of day. While an empty stomach is beneficial for gut health, bone broth provides valuable nutrients and hydration whenever it is consumed.

For weight management, drinking bone broth in the afternoon is often recommended. It can act as a low-calorie, protein-rich snack that increases satiety and helps reduce cravings for less healthy options.

Yes, you will still receive the benefits of bone broth when you drink it with a meal or use it in cooking. While the absorption might be slightly slower compared to an empty stomach, the nutrients are still available to your body.

To support joint health, it is suggested to drink bone broth before or after a workout. Some experts propose consuming it about an hour before exercise to help transport the collagen and amino acids to the joints during activity.

Yes, replacing your morning coffee with a warm mug of bone broth can provide a steady energy boost without the jittery effects or afternoon crash associated with caffeine. The amino acids can help stabilize your mood and energy levels.