Uncovering What is the Best Broth for Inflammation?

October 6, 2025 •

5 min read

Chronic inflammation is linked to numerous health conditions, and dietary changes, including incorporating anti-inflammatory broths, can help. Understanding what is the best broth for inflammation involves looking at the specific ingredients that contribute to its anti-inflammatory properties, from collagen-rich animal sources to potent herbal infusions.

Quick Summary

This guide explores various broths and their anti-inflammatory potential, detailing the benefits of bone broths enriched with amino acids and minerals, as well as vegetable broths packed with powerhouse herbs like turmeric and ginger. Learn which ingredients to prioritize for reducing inflammation and promoting overall wellness.

Key Points

Bone broth is rich in collagen and amino acids like glycine and glutamine, which support gut health and may reduce inflammation.
Vegetable broths can be fortified with powerful anti-inflammatory ingredients, such as turmeric (curcumin), ginger (gingerol), garlic, and mushrooms.
Cooking with a healthy fat like coconut or olive oil alongside turmeric and ginger increases nutrient absorption, making the anti-inflammatory effects more potent.
Homemade broth offers superior nutritional benefits over many store-bought options, which can contain additives and have shorter simmering times.
Different bone broth types offer unique benefits, with beef being excellent for overall gut and joint support, and chicken supplying Type II collagen specifically for cartilage health.
The best broth is one you will consume consistently, whether animal- or plant-based, and should be part of a broader anti-inflammatory diet.

Understanding Inflammation and the Role of Broth

Inflammation is a natural and necessary response by the body's immune system to protect against harm, like an injury or infection. However, when this response becomes chronic, it can contribute to a host of health issues, including heart disease, arthritis, and autoimmune disorders. Diet plays a pivotal role in managing inflammation, and broths, when prepared with the right ingredients, can be a nourishing tool to support your body's healing processes.

The Body's Inflammatory Response

Chronic, low-grade inflammation is often fueled by poor dietary choices, such as high intake of processed foods, refined sugars, and unhealthy fats. The goal of an anti-inflammatory diet is to reduce this burden by prioritizing whole, nutrient-dense foods. Broth is an excellent delivery method for anti-inflammatory compounds because it is easy to digest, hydrating, and allows for the extraction of beneficial nutrients from various ingredients through simmering.

Bone Broth: A Traditional Remedy

For centuries, bone broth has been used as a foundational food for healing and nourishment. Made by simmering animal bones and connective tissue for extended periods, bone broth contains a potent mix of proteins, minerals, and amino acids that are particularly beneficial for those seeking to combat inflammation.

Collagen and Amino Acids

Bone broth is a rich source of collagen, which breaks down into gelatin when cooked. Gelatin, in turn, provides key amino acids, including glycine, glutamine, proline, and arginine, which have demonstrated anti-inflammatory properties.

Glycine: This amino acid has anti-inflammatory and antioxidant effects, helping to counteract inflammation-causing compounds. It may also promote better sleep, which is crucial for the body's repair processes.
Glutamine: Crucial for gut health, glutamine helps to heal the intestinal barrier, which can be irritated in conditions like inflammatory bowel disease (IBD) or leaky gut syndrome.
Proline: A key component of collagen, proline supports the natural integrity of joints and tissues.
Arginine: Also found in collagen, arginine has shown potential anti-inflammatory benefits.

Bone Broth Types for Anti-inflammatory Benefits

The nutritional profile of bone broth can vary based on the bones used:

Beef Bone Broth: Often made with marrow-rich bones and knuckles, it is particularly noted for supporting joint health and gut lining repair due to its high collagen (Type I and III) and gelatin content.
Chicken Bone Broth: Typically made from chicken carcasses, feet, and necks, it provides Type II collagen, which specifically benefits cartilage and joint health.
Fish Bone Broth: A less common but nutrient-dense option, fish broth is rich in Type I marine collagen and omega-3 fatty acids, known for their inflammation-reducing properties.

Vegetable Broths for Plant-Based Power

For those following a plant-based diet or simply looking to enhance their anti-inflammatory intake, a vegetable broth can be just as potent. The key is to infuse it with a variety of anti-inflammatory herbs, spices, and vegetables.

Herbs and Spices for an Anti-Inflammatory Boost

Turmeric and Ginger: This powerful duo contains curcumin and gingerol, respectively, which are well-researched for their potent anti-inflammatory effects. Combining them in broth, especially with a healthy fat like coconut or olive oil, enhances the absorption of curcumin.
Garlic: With potent antiviral and anti-inflammatory properties, garlic adds flavor while boosting immune function.
Thyme and Oregano: These herbs contain compounds with strong antiviral and anti-inflammatory actions that are soothing for the respiratory system and beyond.
Mushrooms: Varieties like shiitake, reishi, and maitake contain beneficial compounds such as beta-glucans that modulate the immune system and possess potent anti-inflammatory effects.

Anti-Inflammatory Vegetables

Broth made from a combination of these vegetables can create a truly healing elixir:

Carrots, Celery, and Onions: This classic base, known as a mirepoix, provides a foundation of vitamins, minerals, and antioxidants.
Leafy Greens: Adding kale or spinach boosts the antioxidant content, helping to fight oxidative stress.
Sweet Potatoes and Tomatoes: Rich in vitamins A and C, and antioxidants like lycopene (in tomatoes), these vegetables offer additional anti-inflammatory support.

Homemade vs. Store-bought Broth

While store-bought options offer convenience, they can be highly variable in quality. Many commercial broths are cooked for short periods and may contain added preservatives, sodium, and fillers. Homemade broth ensures you control all ingredients and cooking time, maximizing the extraction of beneficial nutrients. High-quality store-bought options exist, but look for products that are long-simmered, use organic or grass-fed ingredients, and result in a gelatinous texture when refrigerated, indicating a high collagen content.

Tips for Homemade Broth

Roast bones first for a richer flavor.
Add a splash of apple cider vinegar during simmering to help pull minerals and nutrients from the bones.
Cook for an extended period (8–24 hours for bone broth, 1–2 hours for vegetable broth) to maximize nutrient extraction.
Use a slow cooker for convenience.

Comparison of Broths for Inflammation


Feature	Bone Broth (Chicken/Beef)	Vegetable Broth (Herbal)
Primary Anti-inflammatory Compounds	Amino acids (glycine, glutamine, proline, arginine), collagen, gelatin, minerals	Phytochemicals (curcumin, gingerol, quercetin), antioxidants, vitamins, fiber
Best For	Joint health, gut lining repair, conditions like leaky gut or IBD	Overall antioxidant support, boosting immunity, plant-based diets
Nutrient Density	High in protein, amino acids, and minerals extracted from bones and marrow	Rich in vitamins, minerals, and antioxidants from vegetables, herbs, and spices
Cooking Time	Typically longer (12-24+ hours) to extract maximum nutrients and collagen	Shorter (1-2 hours) as nutrients are more easily released from plant matter
Sourcing	Quality of bones (grass-fed, pasture-raised) significantly impacts nutritional value	Organic vegetables and fresh herbs ensure maximum nutrient potency
Flavor Profile	Rich, savory, and deep umami flavors	Light, herbaceous, and can be customized with spices for various flavor profiles

Conclusion

There is no single "best" broth for inflammation; the most effective choice depends on individual dietary needs and preferences. Bone broth offers a powerful combination of amino acids, collagen, and minerals that specifically target gut health and joint inflammation. Meanwhile, a well-crafted vegetable broth, rich in anti-inflammatory herbs like turmeric and ginger, provides a concentrated dose of plant-based antioxidants. For comprehensive benefits, many people find success by incorporating both types into their diet. Ultimately, the best strategy is to choose high-quality ingredients, whether homemade or store-bought, and consistently include these nutrient-rich broths as part of a balanced, anti-inflammatory lifestyle. For additional resources on anti-inflammatory diets, consult a medical professional or visit resources like the Children's Hospital of Philadelphia's 'Food as Medicine' guide for ideas and examples.

Frequently Asked Questions

Both chicken and beef bone broths offer anti-inflammatory benefits, but they provide different types of collagen and amino acids. Chicken bone broth is a great source of Type II collagen for joint cartilage, while beef bone broth is rich in Types I and III collagen for gut and joint repair.

Yes, a vegetable broth can be a highly effective anti-inflammatory option, especially when packed with powerful herbs, spices, and vegetables like turmeric, ginger, garlic, leafy greens, and mushrooms. It provides antioxidants and phytochemicals that can reduce inflammation, offering a potent, plant-based alternative to bone broth.

To maximize the anti-inflammatory power of your broth, incorporate ingredients known for their benefits, such as turmeric, ginger, and garlic. For bone broth, adding a splash of apple cider vinegar can help extract more minerals from the bones. For herbal broths, combining ingredients with a healthy fat can improve the bioavailability of key compounds like curcumin from turmeric.

For gut health and inflammation, some sources recommend drinking at least two cups of bone broth daily. However, incorporating a serving of high-quality broth into your diet several times a week can provide consistent benefits as part of a larger, balanced anti-inflammatory lifestyle.

The best way to make homemade broth is by simmering high-quality ingredients for a long duration. Use a slow cooker for convenience. For bone broth, use bones from grass-fed or pasture-raised animals. For vegetable broth, use fresh herbs like ginger and turmeric, along with vegetables such as carrots, onions, and leafy greens.

Some store-bought broths can offer anti-inflammatory benefits, but quality varies greatly. Look for products that list long simmering times (often 6+ hours for bone broth) and use organic, high-quality ingredients with no added fillers or excessive sodium. When refrigerated, a quality bone broth should have a gelatinous texture.

Yes, high-quality powdered bone broth is a convenient way to get a concentrated dose of protein and amino acids to support anti-inflammatory goals. Check the label to ensure it uses grass-fed or free-range sources and avoids artificial sweeteners, which can cause digestive issues.

If you cannot consume bone broth, a potent vegetable and herbal broth is an excellent alternative. Focus on ingredients rich in antioxidants, such as turmeric, ginger, mushrooms (like shiitake), and a wide variety of vegetables and leafy greens. You can also boost its richness by incorporating miso paste after cooking.