Is it better to have bone broth on an empty stomach?

January 4, 2026 •

4 min read

Overnight fasting naturally slows digestive activity, making the morning an ideal time for your first nutritional intake. This raises the question: is it better to have bone broth on an empty stomach? Many experts suggest this timing can significantly boost the bioavailability of its nutrients, offering a gentle yet powerful start to your day.

Quick Summary

Drinking bone broth first thing in the morning can enhance nutrient absorption, support gut health, and provide sustained energy. It gently prepares the digestive system for the day ahead, curbs cravings, and boosts mood and hydration levels.

Key Points

Optimal Absorption: Consuming bone broth on an empty stomach can maximize the absorption of its collagen, amino acids, and minerals.
Gut Soothing: The amino acids in bone broth, particularly glutamine, help soothe and repair the gut lining, which is highly beneficial when consumed first thing in the morning.
Digestive Kickstart: It gently stimulates digestive juices and prepares the gut for the rest of the day's meals, preventing potential discomfort.
Sustained Energy: Glycine in the broth can provide stable, crash-free energy and improve mood, unlike the temporary boost from coffee.
Potential Side Effects: Individuals with histamine or glutamate sensitivities may experience adverse effects, so it's important to monitor your body's reaction.
Weight Management Aid: The protein content can promote a feeling of fullness, helping to reduce cravings and support weight management goals.
Enhanced Hydration: Bone broth is rich in electrolytes, making it an excellent way to rehydrate the body after an overnight fast.

The Case for Bone Broth on an Empty Stomach

Starting your day with a warm mug of bone broth allows its beneficial compounds to enter your system without competition from other foods. This can lead to a range of potential health advantages, from improved digestion to enhanced nutrient delivery. The gentle, nourishing nature of bone broth helps wake up the digestive tract in a soothing way, unlike highly acidic or sugary drinks.

Enhanced Nutrient Absorption

When your body has been fasting overnight, its digestive system is primed to absorb nutrients efficiently. Bone broth is rich in minerals like calcium, magnesium, and phosphorus, as well as proteins such as collagen and amino acids. Drinking it on an empty stomach ensures your body can fully utilize these valuable components without hindrance.

Improved Gut Health

The amino acids glutamine, glycine, and proline, which are abundant in bone broth, are known for their gut-healing properties.

Glutamine: This amino acid is crucial for gut cell health, helping to repair and seal the gut lining, which is particularly beneficial for conditions like leaky gut.
Glycine and Gelatin: Gelatin, derived from collagen, can soothe the digestive tract and aid in digestion. Glycine also acts as a neurotransmitter, supporting mood stability and sleep.

Sustained Energy and Satiety

Instead of a high-carb breakfast that can lead to an energy crash, bone broth provides a protein boost that helps stabilize blood sugar and keeps you feeling full longer. This can help curb cravings and manage appetite throughout the day, which is advantageous for weight management.

The Empty Stomach Effect vs. With Food

Here is a comparison of drinking bone broth on an empty stomach versus consuming it with a meal.


Aspect	On an Empty Stomach	With Food
Timing	First thing in the morning, or between meals.	Anytime during or with a meal.
Nutrient Absorption	Maximize bioavailability; nutrients are quickly and easily absorbed by the body.	Absorption is slower and potentially less efficient due to competition with other food components.
Gut Impact	Provides a soothing, protective layer for the gut lining before irritants are introduced.	Still offers gut support, but the effect may be less targeted as the broth is diluted with other foods.
Satiety	Acts as an appetite suppressant, reducing cravings before your next meal.	Contributes to overall meal satiety, but the specific craving-curbing effect might be less pronounced.
Digestive Preparation	Gently stimulates digestive juices and enzymes, preparing the stomach for the day.	Functions as a digestive aid alongside the meal, rather than a preparatory step.

Potential Risks and Considerations

While beneficial for many, drinking bone broth on an empty stomach isn't without potential drawbacks for certain individuals.

Histamine Intolerance: The long cooking time of bone broth can increase its histamine content. For those with a histamine intolerance, this could trigger side effects like headaches, bloating, rashes, or digestive upset.
Glutamate Sensitivity: Some sensitive individuals may react to the free glutamates in bone broth, potentially causing issues like migraines or restlessness.
Lead Contamination: Concerns have been raised about the potential for lead leaching from animal bones during prolonged cooking. Choosing bones from ethically raised, healthy animals and moderating consumption can help mitigate this risk.
Sodium Content: Commercial bone broths can contain high levels of sodium. Individuals on low-sodium diets should opt for low-sodium or unsalted varieties.

How to Incorporate Bone Broth into Your Morning Routine

Drink it straight: Simply heat up a mug of bone broth until warm (not boiling) and sip it slowly to wake up your digestive system.
Add spices: Enhance the flavor and anti-inflammatory properties by adding a pinch of turmeric, ginger, or black pepper.
The bone broth latte: Mix bone broth powder or concentrate into your morning coffee or tea for an extra nutrient boost.
Wait 20-30 minutes: To maximize absorption, wait at least 20-30 minutes after drinking your broth before having your first meal.

Conclusion

For most people, incorporating a cup of bone broth on an empty stomach can be a gentle and effective way to support gut health, boost energy, and improve overall wellness. The timing maximizes the absorption of its beneficial nutrients, which can soothe the gut lining and curb cravings for the rest of the day. However, it is crucial to listen to your body, especially if you have known sensitivities to histamines or glutamates. Start with a small amount and observe your body's response, adjusting as needed. This simple morning ritual can become a powerful and nourishing addition to your daily health regimen. For more information on health and diet, consult a professional resource, such as the MD Anderson Cancer Center.

Frequently Asked Questions

For many, yes. Drinking bone broth on an empty stomach is believed to be more effective because it allows for maximum nutrient absorption and gives the gut-healing compounds a clean slate to work on the digestive tract.

It is recommended to wait about 20 to 30 minutes after drinking bone broth before eating your first meal. This allows the amino acids to kick-start digestion and maximize nutrient uptake before the stomach is busy processing other foods.

Starting your day with bone broth offers numerous benefits, including preparing the gut for digestion, providing stable energy, boosting hydration with electrolytes, and supplying protein to curb cravings.

While it soothes many, some sensitive individuals may experience bloating, gas, or diarrhea, especially if they have a histamine intolerance or are new to consuming high-histamine foods.

Homemade broth is often preferred due to greater control over ingredients and quality. However, many store-bought options are high-quality, but it's important to be wary of brands with excess sodium or fillers.

Drinking warm bone broth is generally more recommended, as the warmth can help stimulate blood flow to the gut and promote more efficient digestion. Cold temperatures can sometimes hinder digestive processes.

The best type depends on your health goals. Chicken bone broth is often highlighted for its hydrating electrolytes, while beef bone broth can offer higher concentrations of collagen protein.

Positive signs may include improved digestion, less bloating, more stable energy levels, and a general sense of enhanced well-being. Consistency is key to seeing lasting effects.