Is Bone Broth Part of a Carnivore Diet?

December 2, 2025 •

4 min read

Historically, bone marrow was one of the first nutrient-dense animal products consumed by human ancestors, fueling brain growth. For those following a modern all-meat eating plan, the question arises: is bone broth part of a carnivore diet? The answer is a resounding yes, as this animal-based staple seamlessly fits the diet's principles and offers numerous benefits.

Quick Summary

Bone broth is considered a carnivore-approved staple, offering essential electrolytes, collagen, and amino acids. It supports gut health, aids digestion, and can help mitigate common side effects when transitioning to the diet. For best results, homemade broth from quality animal bones is recommended to avoid non-compliant ingredients found in commercial versions.

Key Points

Carnivore Approved: Bone broth is a staple of the carnivore diet, fitting seamlessly into the animal-based food list.
Replenishes Electrolytes: It provides crucial electrolytes like sodium and potassium, helping to mitigate symptoms of the "keto flu" during the diet's transition.
Boosts Joint Health: Rich in collagen and gelatin, bone broth supports joint, skin, hair, and nail health.
Aids Gut Healing: Amino acids like glutamine and glycine promote the healing and sealing of the gut lining.
Supports Digestion: The gelatin content helps improve overall digestive function, especially important when consuming a high-protein, zero-fiber diet.
Promotes Satiety: The fat and gelatin in bone broth help you feel full and satisfied, making it a great snack option.
Choose Homemade: To avoid non-compliant ingredients found in many store-bought options, making your own bone broth is the recommended approach for strict carnivores.

Bone Broth and the Carnivore Diet: The Perfect Pairing

The carnivore diet is an animal-based eating plan that strictly limits or eliminates all plant-based foods, relying instead on meat, fish, eggs, and certain animal fats. While the focus is primarily on muscle meat, bone broth is not only permitted but highly encouraged by many proponents. Made by simmering animal bones and connective tissues in water for an extended period, the resulting liquid is rich in nutrients that complement a meat-heavy diet.

Why Carnivores Embrace Bone Broth

For followers of the carnivore diet, bone broth provides a unique set of nutrients that are often less concentrated in muscle meat alone. This makes it a valuable addition for rounding out nutritional intake and addressing common issues associated with the dietary transition.

A Critical Source of Electrolytes

When transitioning to a low-carb, carnivorous diet, the body depletes its glycogen stores, leading to a temporary flush of water and essential electrolytes. This can cause what is often referred to as the "keto flu" or "carnivore flu," resulting in fatigue, headaches, and muscle cramps. Bone broth is a natural source of crucial electrolytes, including sodium, potassium, and magnesium, which helps replenish these minerals and ease the adjustment period.

Supports Joint and Connective Tissue Health

One of the most touted benefits of bone broth is its high concentration of collagen, which breaks down into gelatin during the long simmering process. Gelatin and amino acids like proline and glycine are vital for maintaining and repairing the body's own connective tissues, including joints, cartilage, and tendons. For carnivores who are physically active or seeking to reduce inflammation and joint pain, this is a significant advantage.

Promotes Gut Healing and Digestion

The gelatin found in bone broth can be beneficial for digestive health. It attracts and holds water, which helps food move smoothly through the digestive tract. Additionally, amino acids like glutamine are known to fuel intestinal cells, helping to repair and support the mucosal lining of the gut. This can be particularly helpful for those dealing with pre-existing gut issues or for easing the digestive changes that can occur when eliminating fiber from the diet.

Homemade vs. Store-Bought Bone Broth

While convenient, commercially produced bone broth can often contain non-compliant ingredients, additives, or lower-quality bones. For this reason, many on a strict carnivore diet prefer to make their own. The process is straightforward and ensures control over all ingredients.

Here is a simple recipe for a carnivore-compliant beef bone broth:

Ingredients:
- 3-4 pounds of high-quality beef bones (marrow, knuckles, and joints)
- Water to cover
- Generous pinch of sea salt
Instructions:
1. Roast the bones at 400°F for 30-40 minutes to enhance flavor (optional but recommended).
2. Place the roasted bones in a large pot or slow cooker and cover completely with cold water.
3. Add the sea salt.
4. Bring to a boil, then reduce heat and simmer for 12-24 hours. The longer it simmers, the more nutrients are extracted.
5. Skim any foam or impurities from the surface as it cooks.
6. Once finished, strain the broth to remove all solids.
7. Store in glass jars in the refrigerator. The broth should gel when cooled, a sign of high gelatin content.

Comparison Table: Bone Broth vs. Muscle Meat


Feature	Bone Broth	Muscle Meat	Benefit for Carnivores
Nutrient Profile	Rich in collagen, gelatin, glycine, glutamine, and minerals.	Primary source of complete protein, fat, and bioavailable vitamins like B12.	Synergy: Complements the nutrient profile of meat, providing key components often lacking from muscle meat alone.
Electrolytes	Excellent source of sodium, potassium, and magnesium.	Contains some electrolytes, but typically less concentrated than in a mineral-rich broth.	Hydration & Transition: Helps maintain hydration and supports the body through the early stages of the diet.
Digestibility	Gentle on the digestive system, soothing the gut lining.	Can be more challenging to digest for some, especially during the initial transition period.	Gut Health: Provides a soothing and gut-healing food, particularly useful when breaking a fast or after an intense workout.
Versatility	Can be sipped warm, used as a base for stews, or for cooking.	Typically consumed as part of a main meal.	Variety: Offers a comforting, flavorful liquid that can be incorporated into the diet in various ways.

Conclusion

Incorporating bone broth into a carnivore diet is a practical and beneficial strategy. It aligns perfectly with the animal-based philosophy and provides a rich source of electrolytes, collagen, and amino acids that support gut health, joint function, and overall well-being. By choosing to make a simple, compliant homemade version, you can ensure a pure, nutrient-dense addition to your carnivorous lifestyle without any unwanted additives. For those seeking to optimize their diet beyond basic muscle meat, bone broth is a foundational component that offers significant rewards.

For more information on the carnivore diet and its benefits, explore resources from reputable sources like Dr. Robert Kiltz's blog.

Frequently Asked Questions

Yes, bone broth is not only allowed but widely considered a beneficial part of the carnivore diet, as it is made from animal bones and contains no plant ingredients when prepared correctly.

Bone broth offers several key benefits for carnivores, including providing essential electrolytes, supplying collagen for joint and skin health, and offering amino acids like glycine and glutamine that support gut healing and overall digestion.

Many store-bought bone broths contain non-compliant ingredients such as vegetables, herbs, or added sugars. For a strict carnivore diet, it is safer and more effective to make your own from animal bones, water, and salt.

Bone broth is typically simmered for a much longer time (12-48+ hours) to extract more collagen and minerals from the bones. Meat stock is cooked for a shorter duration (2-4 hours) using meat on the bone, resulting in a less mineral-dense liquid that is often lower in histamines.

Yes, bone broth is a natural source of vital electrolytes like sodium, potassium, and magnesium, which are crucial for hydration and metabolic function on a zero-carb diet. It is often used to combat fatigue and headaches during the transition phase.

The gelatin in bone broth binds to water in the digestive tract, aiding the movement of food. Key amino acids like glutamine also help soothe and repair the gut lining, which can improve digestion and reduce inflammation.

While bone marrow is an incredibly nutrient-dense food, bone broth's slow cooking process concentrates beneficial collagen and gelatin that can't be obtained from consuming marrow alone. Bone broth also provides hydration, while marrow is very high in calories.