Should You Eat Bone Broth on an Empty Stomach for Maximum Benefit?

According to some wellness advocates, drinking bone broth first thing in the morning can boost your energy and improve gut health. But is it really a good idea to consume bone broth on an empty stomach, and what does the science say?

Quick Summary

Consuming bone broth first thing in the morning may aid digestion, promote gut healing, and provide sustained energy due to its amino acids and electrolytes. Potential downsides exist for individuals with certain sensitivities.

Key Points

• Enhanced Absorption: Drinking bone broth on an empty stomach allows the body to more efficiently absorb its beneficial nutrients, like collagen and amino acids.

• Gut Prep: The gelatin and glutamine in bone broth help soothe and repair the digestive tract's lining, preparing it for the day's meals and reducing inflammation.

• Potential for Side Effects: Individuals with histamine or glutamate sensitivities may experience adverse reactions like headaches, bloating, or digestive issues.

• Stable Energy: Unlike the caffeine jolt from coffee, bone broth provides sustained energy without a crash, courtesy of the amino acid glycine.

• High-Quality is Key: To minimize risks like high sodium or contamination, choose high-quality, ideally homemade, bone broth made from organic or pasture-raised animal bones.

• Monitor Your Body: Start with small amounts and pay close attention to how your body responds to determine if drinking bone broth on an empty stomach is right for you.

For many, starting the day with a warm, nourishing cup of bone broth has become a wellness ritual. Advocates tout benefits ranging from improved gut health to increased energy levels, claiming that drinking it on an empty stomach maximizes these effects. However, the science behind these claims, as well as potential drawbacks for certain individuals, is worth examining before making it a daily habit.

The Advantages of Drinking Bone Broth on an Empty Stomach

There are several reasons why many people find success drinking bone broth first thing in the morning, before consuming any solid food. The primary benefits revolve around its easy digestibility and potent nutrient profile.

• Prepares and Soothes the Gut: Bone broth is rich in gelatin and amino acids like glutamine, which are known to help protect and repair the mucosal lining of the digestive tract. Consuming it on an empty stomach allows these healing compounds to directly soothe and prepare your gut for the rest of the day's meals, potentially reducing discomfort from bloating and inflammation.
• Maximizes Nutrient Absorption: With an empty digestive system, your body can more readily absorb the bioavailable nutrients found in bone broth, such as collagen, protein, and minerals. This efficient absorption ensures you get the full nutritional value without competition from other foods.
• Provides Stable, Lasting Energy: Unlike coffee, which often leads to a crash, bone broth offers stable energy without jitters. The amino acid glycine helps to regulate mood and can provide a gentle, long-lasting energy boost.
• Promotes Satiety and Curbs Cravings: The protein and gelatin content in bone broth can increase feelings of fullness, which may help curb cravings and support weight management efforts. Drinking a cup 20-30 minutes before your first meal is a common practice to help manage appetite.
• Enhances Hydration: After a night of fasting, your body can benefit from rehydration. Bone broth is rich in electrolytes like potassium and magnesium, which help replenish fluids more effectively than plain water.

Potential Drawbacks and Considerations

While beneficial for many, consuming bone broth on an empty stomach isn't suitable for everyone. Certain sensitivities and individual health conditions can lead to adverse effects.

• Histamine Intolerance: The long simmering process used to make bone broth can lead to high concentrations of histamines. For individuals with histamine intolerance, this can trigger symptoms like headaches, skin rashes, digestive issues, and fatigue.
• Glutamate Sensitivity: Some people are sensitive to glutamate, an amino acid found in bone broth. This can cause adverse effects such as anxiety, restlessness, mental exhaustion, or headaches in susceptible individuals.
• High Sodium Content: Some commercially prepared bone broths can contain a high level of sodium. For those with high blood pressure, heart disease, or kidney disease, this can be a significant health risk. Reading labels or making a low-sodium homemade version is crucial.
• Heavy Metal Contamination: Concerns have been raised about the potential for lead contamination, which can seep from animal bones during cooking. While most studies suggest the risk is low, using bones from healthy, pasture-raised animals is recommended to minimize this risk.

Homemade vs. Store-Bought Bone Broth

For optimal results, the quality of your bone broth matters. Here’s a comparison to help you decide which is right for you.

Feature	Homemade Bone Broth	Store-Bought Bone Broth
Ingredients	Full control over bone source, quality of vegetables, and seasonings. Best for grass-fed or organic.	Quality can vary widely. Check labels for artificial flavors, preservatives, or added sodium.
Nutrient Density	Often richer in collagen and gelatin due to longer, slower simmering times.	Can be inconsistent. The protein and amino acid content may vary significantly.
Histamine Control	Cooking for a shorter duration can reduce histamine levels for sensitive individuals.	Long cooking times are typical, which can increase histamine concentration.
Sodium Level	Easily customizable. You can make it unsalted or low-sodium to suit dietary needs.	Can be high in sodium, especially in canned or boxed varieties.
Contamination Risk	Minimized by using high-quality, reputable animal bones.	Depends on the manufacturer's sourcing and quality control.
Cost & Effort	Requires more time and effort to prepare.	Convenient and quick, but often more expensive than making it at home.

Best Practices for Including Bone Broth in Your Routine

If you decide to try bone broth on an empty stomach, consider these best practices to maximize benefits while minimizing risk:

• Start Slow: If you are new to bone broth, start with a small amount (e.g., half a cup) to see how your body reacts before increasing your intake.
• Listen to Your Body: Pay close attention to any adverse reactions like bloating, gas, or headaches, which could signal a sensitivity.
• Choose High-Quality Broth: Opt for homemade broth using grass-fed or pasture-raised animal bones, or select a high-quality, low-sodium store-bought brand with transparent sourcing.
• Don't Overdo It: Aim for one to two cups per day. Excessive consumption, especially of commercial broths, can lead to high sodium intake.
• Consider Additions: Boost the flavor and anti-inflammatory properties by adding grated ginger, turmeric, or fresh herbs like parsley.
• Space Out Your Meals: If you drink bone broth before breakfast, wait 20 to 30 minutes before eating to allow optimal absorption of the broth's nutrients.

Conclusion

For many, drinking bone broth on an empty stomach can be an effective way to support gut health, maintain energy, and increase satiety. The easily digestible nutrients are primed for optimal absorption, making it a gentle and nourishing way to start the day. However, individuals with sensitivities to histamines or glutamate may experience side effects, and the sodium content of commercial products is a valid concern for those monitoring their intake. The best approach is to start with a high-quality, preferably homemade broth, and observe how your body responds. By listening to your body's signals and being mindful of potential drawbacks, you can determine if this wellness trend is right for your unique health journey. A good reference for sodium guidelines can be found on the U.S. Food and Drug Administration's website.

Sources

• Freja Foods. 'When to Drink Bone Broth: Best Times and Benefits'
• Bluebird Provisions. 'Benefits of Drinking Bone Broth in the Morning'
• Bluebird Provisions. 'Is Bone Broth Bad for You? Bone Broth Side Effects and Risks'
• Longevity.Technology. 'Bone Marrow Broth: Are There Any Adverse Effects to Consider?'
• TODAY.com. 'Bone Broth Health Benefits: Nutrients, Side Effects and Risks'
• Nutra Organics. 'The Morning Ritual of Drinking Bone Broth'
• Verywell Health. 'The Best Time to Drink Bone Broth for a Healthy Gut, Better ...'
• Dr. Axe. 'Bone Broth Benefits for Joints, Skin and Gut Health - Nutrition'

Frequently Asked Questions

What are the main benefits of drinking bone broth on an empty stomach?

Drinking bone broth on an empty stomach can help prepare your digestive system, maximize the absorption of its nutrients like collagen and amino acids, and provide a source of sustained energy.

Can drinking bone broth on an empty stomach cause bloating?

Yes, some individuals, especially those with histamine or glutamate sensitivities, may experience bloating, gas, or other stomach discomfort. If this occurs, it's best to reduce your intake or try drinking it with a meal.

Is bone broth a good replacement for my morning coffee?

Bone broth can be a great coffee alternative, as it offers a more stable and lasting energy boost without the jitters or afternoon crash. It also provides beneficial nutrients that coffee lacks.

How long should I wait to eat after drinking bone broth?

Most experts recommend waiting about 20 to 30 minutes after drinking bone broth before eating your first meal. This time allows your body to fully absorb the nutrients without interference.

Can I drink bone broth every day on an empty stomach?

Most healthy people can safely consume bone broth daily. However, it's important to monitor for any side effects and be mindful of sodium intake, especially with store-bought varieties.

Is homemade bone broth better than store-bought for an empty stomach?

Homemade bone broth is often preferable because you have full control over the ingredients, including the quality of bones and sodium content. Store-bought options can vary widely in quality and often contain higher levels of sodium.

Does bone broth help with weight loss when consumed on an empty stomach?

Drinking bone broth can help with weight management by promoting satiety due to its protein and gelatin content, which can help curb cravings and reduce overall calorie intake.