How Often Should I Drink Bone Broth for a Leaky Gut?

December 21, 2025 •

4 min read

According to traditional wellness practices, sipping nutrient-rich bone broth is a time-honored way to support gut healing. A key question often asked is: how often should I drink bone broth for a leaky gut? The answer depends on your individual health goals and the severity of your symptoms.

Quick Summary

This article explores the optimal frequency and amount of bone broth to consume for healing a leaky gut, detailing dosage recommendations and beneficial nutrients.

Key Points

Start Slow: Begin with 1-2 cups of bone broth daily to see how your body responds before increasing the amount.
Aim for Consistency: Daily consumption, rather than sporadic, is key for providing a consistent supply of healing nutrients to the gut.
Understand Healing Timeline: While some improvements may be felt within a week, more substantial gut healing can take longer, so patience is important.
Choose Quality Broth: Opt for organic, grass-fed bone broth to ensure high nutrient content and reduce the risk of contaminants.
Listen to Your Body: If you experience side effects like bloating or headaches, it may indicate a sensitivity, and you should adjust your intake accordingly.
Supplement, Don't Replace: Bone broth is a supportive supplement, not a cure-all, and should be part of a comprehensive gut-healthy diet.

Understanding Leaky Gut and How Bone Broth Helps

Leaky gut, or increased intestinal permeability, is a condition where the gut lining becomes more porous, allowing larger, undigested food particles and toxins to pass into the bloodstream. This can trigger an immune response and lead to widespread inflammation, manifesting in symptoms like bloating, fatigue, digestive issues, and even skin problems. Healing a leaky gut requires repairing this intestinal barrier and reducing inflammation.

The Nutrients in Bone Broth that Support Gut Healing

Bone broth is rich in a specific combination of nutrients that are particularly beneficial for a compromised gut lining:

Collagen and Gelatin: During the slow simmering process, the collagen from bones and connective tissue breaks down into gelatin. This gelatin provides the building blocks for and helps seal the gut lining, effectively reducing permeability.
Glutamine: This amino acid is a primary fuel source for the cells lining the intestines. It helps maintain the structural integrity of the gut wall and aids in cell regeneration.
Glycine: An anti-inflammatory amino acid, glycine helps protect the gut from damage and can calm inflammation.
Proline: Another amino acid, proline, contributes to the regeneration of connective tissues, including the gut lining.
Minerals: Bone broth also provides essential minerals like calcium, magnesium, and phosphorus, which are vital for overall cellular health and function.

Recommended Bone Broth Protocol for Leaky Gut

For those seeking to address leaky gut, consistency is far more important than intensity. A gradual and sustained approach is often the most effective. Here is a typical protocol, which should always be discussed with a healthcare provider before beginning.

Starting Out: The Introductory Phase

Frequency: Start with 1 to 2 cups of warm bone broth daily. This allows your body to adjust to the nutrient influx without overwhelming your system.
Timing: For maximum absorption, consider drinking your first cup in the morning on an empty stomach.
Duration: Maintain this daily intake for at least 7 to 14 days. Many people report noticeable improvements in digestion, energy, and bloating within this timeframe.

Stepping Up: The Healing Phase

Frequency: Increase your intake to 2 to 4 cups per day. You can spread this out, having a cup before or between meals to aid digestion.
Consistency: Continue this regimen for several weeks to months, or as guided by a health professional.
Incorporation: Use bone broth as a base for soups, stews, sauces, or gravies to easily increase your consumption.

The Comparison: Homemade vs. Store-Bought Bone Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control over Ingredients	Full control over sourcing, salt content, and additives.	Varies widely by brand; some contain high sodium, additives, and fillers.
Nutrient Density	Often higher in collagen and gelatin due to longer, slower simmering times.	Quality can vary; look for brands that list real bones as the main ingredient.
Cost	More cost-effective, especially when using leftover carcasses and vegetable scraps.	More expensive, though prices vary depending on quality and brand.
Convenience	Time-intensive to prepare, requiring hours of simmering.	Convenient and ready to use; powdered options also available.

Important Considerations and Potential Side Effects

While generally safe, bone broth can cause side effects for some individuals, particularly those with sensitivities.

Histamine Intolerance: The long simmering time increases histamine levels in the broth. Individuals with histamine intolerance may experience side effects such as headaches, bloating, rashes, or anxiety. For these individuals, a shorter cooking time or starting with a smaller amount is recommended.
Heavy Metals: Some studies have shown variable levels of lead in bone broth, though others find it to be a minimal risk, particularly with high-quality, reputable sources. To minimize risk, use organic, grass-fed bones and avoid consuming excessive amounts.
Glutamate Sensitivity: Bone broth contains glutamate, and those with a sensitivity may experience issues like headaches or brain fog.
High Sodium: Many commercial bone broths are high in sodium. If you have blood pressure or kidney concerns, opt for low-sodium versions or make your own to control the salt.

Conclusion

For those wondering how often should I drink bone broth for a leaky gut, the consensus points towards daily, consistent consumption of high-quality broth. Starting with 1 to 2 cups per day and gradually increasing to 2 to 4 cups can help provide the gut with essential amino acids and collagen to support healing. While not a magic bullet, incorporating bone broth alongside a balanced, whole-foods diet and other healthy lifestyle habits can significantly support digestive health and overall wellness. Before starting any new dietary regimen, especially if you have pre-existing health conditions or sensitivities, always consult a healthcare professional. To learn more about other gut-friendly options, consider exploring fermented foods or anti-inflammatory spices like turmeric.

Frequently Asked Questions

Yes, daily consumption of 1 to 4 cups of bone broth is commonly recommended for supporting the healing process of a leaky gut. Consistency is key for providing a steady supply of nutrients to repair the gut lining.

While anecdotal reports suggest improvements can be felt within 7 to 14 days, significant gut healing can take longer. For best results, it is important to continue consistent intake and support overall gut health with a balanced diet.

For most people, drinking a few cups a day is safe, but consuming large amounts might cause side effects if you have sensitivities. Potential issues include histamine intolerance, glutamate sensitivity, or excessive sodium intake from commercial brands.

Many experts suggest drinking a cup of warm bone broth first thing in the morning on an empty stomach to aid absorption and kickstart digestion. However, it can be consumed at any time, such as between meals or before bed.

Homemade broth offers more control over ingredient quality and simmering time, often resulting in a richer, more nutrient-dense product. If buying store-bought, choose high-quality brands that use organic, grass-fed bones with minimal additives.

Yes, during the long simmering process, the collagen in bones breaks down into gelatin, which helps seal and repair the gut lining. Properly made bone broth should be rich in collagen/gelatin, providing therapeutic amounts for gut healing.

For those following specific fasting protocols, bone broth can be incorporated during fasting periods. While it contains a small number of calories, many consider it acceptable as it can help manage hunger and provide nutrients during the fast.