Is Chicken Broth Bad for Inflammation? Unpacking the Myths and Facts

November 29, 2025 •

3 min read

According to a study published in the year 2000, chicken soup may contain a number of substances with beneficial medicinal activity, including a mild anti-inflammatory effect. This directly contrasts with the concern that is chicken broth bad for inflammation, suggesting that the broth actually works against it under the right circumstances. Our exploration will clarify how this traditional remedy can be a powerful tool for wellness, not a cause for concern.

Quick Summary

This article explores the health effects of chicken broth, revealing its anti-inflammatory properties due to amino acids like glycine and glutamine. It details how the collagen and gelatin support gut health and explains how preparation methods and ingredients impact the final broth's effect on inflammation.

Key Points

Rich in Amino Acids: Chicken broth contains anti-inflammatory amino acids like glycine and glutamine that aid in repairing the gut lining and soothing digestion.
Source of Collagen and Gelatin: The simmering process extracts collagen which becomes gelatin, a compound that helps to heal the gut and reduce chronic inflammation.
Enhances Immune Function: By supporting a healthy gut barrier, chicken broth helps to regulate the immune system and minimize systemic inflammation.
Depends on Preparation: High-quality, homemade broth with a long simmer time is rich in healing compounds, whereas many commercial broths may contain additives like MSG that can be pro-inflammatory.
Boost with Spices: Adding anti-inflammatory ingredients such as turmeric, ginger, and garlic can significantly amplify the broth's health benefits.
Consider Histamine Sensitivity: A small portion of the population with histamine sensitivity may need to be mindful of their intake, but for most, it is a beneficial dietary addition.

The Anti-Inflammatory Compounds in Chicken Broth

High-quality, homemade chicken broth can possess anti-inflammatory properties. The slow simmering process extracts beneficial compounds from bones, skin, and cartilage. Key components include amino acids, collagen, and gelatin.

Amino Acids

Simmering chicken bones releases amino acids like glycine, which has anti-inflammatory effects and helps repair gut tissue, and glutamine, which fuels intestinal cells and strengthens the gut barrier to reduce inflammation. Proline also supports collagen production and may help combat respiratory inflammation.

Collagen and Gelatin

Collagen breaks down into gelatin during cooking. Gelatin is easily digestible and helps heal the gut lining, which is crucial for reducing systemic inflammation. A healthy gut lining prevents leaky gut by limiting undigested food particles from entering the bloodstream and triggering an inflammatory immune response.

Antioxidant-Rich Add-ins

Adding vegetables and spices known for their antioxidant and anti-inflammatory properties can enhance chicken broth's benefits. Turmeric (containing curcumin) and ginger (containing gingerols) are potent options for combating inflammation and soothing digestion. Garlic and onions also provide anti-inflammatory compounds.

The Difference Between Homemade and Store-Bought Broth

The source of chicken broth significantly impacts its health benefits. Homemade bone broth and commercial broths differ in nutritional content.


Feature	Homemade Chicken Broth (Bone Broth)	Commercial Chicken Broth
Ingredients	Quality chicken parts (bones, feet, connective tissue); organic produce; herbs and spices; filtered water; apple cider vinegar.	Often uses meat flavors, bouillon, and MSG; may include natural flavors and high sodium.
Simmer Time	Gentle simmering for 12 to 24 hours to maximize extraction.	Produced quickly with minimal simmering time.
Nutrient Profile	Rich in collagen, gelatin, anti-inflammatory amino acids, and minerals.	Contains fewer natural nutrients due to limited processing.
Anti-Inflammatory Properties	Potent effects from natural compounds, especially with added anti-inflammatory spices.	Often lacks significant anti-inflammatory compounds and may contain inflammatory additives.
Flavor and Texture	Rich, gelatinous texture with deep, natural flavor.	Watery consistency with a processed, sometimes artificial taste.

Considerations for Inflammation Sufferers

While generally beneficial, those with severe inflammatory conditions, particularly histamine sensitivity, might need to monitor intake of slow-simmered broths. However, most people find the anti-inflammatory benefits significant. Adding herbs like turmeric, ginger, and garlic can further boost its potential. Choosing low-sodium options or making your own helps control salt intake, which can affect blood pressure.

Conclusion: Chicken Broth as an Anti-Inflammatory Tool

Contrary to the myth, chicken broth is not bad for inflammation. Homemade chicken broth is generally an anti-inflammatory tool. By extracting healing compounds like collagen, gelatin, and amino acids, it helps soothe the gut and combat chronic inflammation. To maximize benefits, use quality ingredients, simmer for a longer duration, and add anti-inflammatory foods like turmeric and ginger. Homemade chicken broth supports digestive health and overall wellness.

A Simple Anti-Inflammatory Chicken Broth Recipe

To make a basic anti-inflammatory chicken broth:

Ingredients: 1 roasted chicken carcass, 1 onion, 2 carrots, 2 celery stalks, 4 garlic cloves, 1-inch ginger piece, 1 tsp turmeric, 1 tbsp apple cider vinegar, filtered water.
Method: Combine ingredients in a large pot or slow cooker, cover with water, add apple cider vinegar. Simmer on low for 12-24 hours. Strain and store.

This recipe provides a nourishing and potentially medicinal broth.

Disclaimer: The information in this article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making any significant dietary changes.

Frequently Asked Questions

Bone broth is generally considered better for reducing inflammation because it's simmered for a much longer time, extracting more collagen, gelatin, and anti-inflammatory amino acids from the bones.

While store-bought broth can be hydrating, many versions are highly processed and may not offer the same potent anti-inflammatory properties as homemade broth. Check labels for excessive sodium and additives like MSG.

The key ingredients are the amino acids and collagen/gelatin extracted from the bones and connective tissues during simmering. Specific amino acids like glycine and glutamine are particularly effective at calming inflammation.

There is no definitive rule, but incorporating it into your diet a few times a week is a good starting point. For those with significant digestive issues, some suggest drinking 2-4 cups daily for a short period to see more rapid results.

The fat in homemade chicken broth is generally not considered inflammatory. However, some prefer to skim the solidified fat from the top after chilling the broth. The preparation method and ingredients largely dictate the broth's overall effect.

Yes, chicken bone broth can help. The gelatin and amino acids support cartilage health and may help alleviate pain associated with conditions like osteoarthritis.

To boost its effects, add powerful anti-inflammatory ingredients during the simmering process. These include turmeric, ginger, garlic, and black peppercorns. Apple cider vinegar can also help extract minerals from the bones.