Understanding Which Bone Broth Is Best for the Gut

October 17, 2025 •

4 min read

According to research from BodyBio, amino acids are the primary nutritional component of bone broth, contributing significantly to digestive health by soothing the gut lining. For those seeking to address digestive issues or improve overall gut health, discerning which bone broth is best for the gut is a crucial step in a restorative nutrition diet.

Quick Summary

The ideal choice for gut health depends on individual needs, with beef bone broth often prized for its higher collagen and gelatin content, while chicken broth is valued for its electrolytes. Quality is paramount, with homemade or high-quality store-bought options made from grass-fed or pasture-raised bones offering the most beneficial nutrients like glycine, glutamine, and collagen for a healthy digestive system.

Key Points

Beef vs. Chicken: Beef bone broth typically has more collagen and glycine, making it potentially more effective for sealing the gut lining, while chicken broth is richer in electrolytes and easier on sensitive stomachs.
Homemade is High Quality: Making bone broth at home provides maximum control over ingredients, quality, and nutrient extraction, free from additives found in some store-bought versions.
Look for Gelatin: A high-quality bone broth will form a jelly-like substance (gelatin) when chilled, which is a key indicator of abundant gut-healing collagen.
Prioritize Quality Bones: The most nutritious broth comes from grass-fed beef or pasture-raised chicken bones, as these animals are raised on a healthier diet without hormones or antibiotics.
Check the Ingredients: For store-bought options, look for a high protein content (8-10g+ per cup) and a simple list of ingredients, avoiding filler ingredients or 'natural flavors'.
Focus on Amino Acids: The gut-healing properties of bone broth come from amino acids like glycine, glutamine, and proline, which help reduce inflammation and strengthen the gut lining.

Key Nutrients in Bone Broth for Digestive Health

Bone broth's reputation as a gut health tonic is built on a foundation of specific nutrients that support the intestinal tract. When animal bones, connective tissues, and ligaments are slow-simmered, they release a concentrated elixir of beneficial compounds.

Collagen and Gelatin

Collagen is the most abundant protein in the human body and is vital for the integrity of the gut lining. During the slow simmering process, collagen breaks down into gelatin, which is easily digestible and acts as a soothing agent for the digestive tract. Gelatin helps seal the intestinal lining, which is particularly beneficial for conditions like "leaky gut" where the gut barrier is compromised. The sealing action prevents undigested food particles and toxins from entering the bloodstream and triggering an inflammatory response.

Amino Acids

Bone broth is a rich source of key amino acids that are crucial for repairing and maintaining gut health.

Glycine: This powerful anti-inflammatory amino acid helps protect the gut lining and has been studied for its potential to reduce inflammation in the digestive tract.
Glutamine: A primary fuel source for the cells lining the intestines, glutamine is essential for maintaining the integrity of the gut barrier.
Proline: This amino acid assists in forming new collagen and strengthening the tissues of the gut lining, which aids in nutrient absorption.

Minerals and Electrolytes

The minerals extracted from the bones are vital for many bodily functions, including healthy digestion. Phosphorus, calcium, and magnesium support cellular and gut health, while electrolytes like potassium in chicken bone broth aid in hydration, which is crucial for optimal digestion and gut motility.

Beef vs. Chicken: Which Bone Broth Is Best for the Gut?

When choosing between beef and chicken bone broth for gut health, there is no single best option, as both offer unique benefits. The choice often depends on individual needs and preferences. However, some key nutritional differences can influence which broth you might choose to prioritize.

Beef Bone Broth for Collagen

Generally, beef bone broth contains a higher concentration of collagen and gelatin due to the larger, denser bones used in its preparation. This makes beef broth particularly effective for gut healing and repairing a compromised intestinal lining. If your primary goal is to maximize your intake of gut-sealing gelatin, beef is often the preferred choice.

Chicken Bone Broth for Lighter Digestion

Some people find chicken bone broth to be lighter and easier on a sensitive stomach. It is also known for being richer in electrolytes like potassium, which can be beneficial for hydration and overall wellness, especially when feeling under the weather. For those who need a gentler approach, chicken bone broth is an excellent alternative.

Homemade vs. Store-Bought: Prioritizing Quality

The quality of bone broth, whether homemade or store-bought, significantly impacts its nutritional potency. Homemade broth is widely considered the gold standard because it allows for complete control over ingredients and simmering time. This ensures the use of high-quality bones and avoids unwanted additives, preservatives, and excess sodium often found in commercial products.

For those who prioritize convenience, selecting a high-quality store-bought option is essential. Look for products made from grass-fed and pasture-raised animals, which offer a more nutrient-dense profile. The best commercial brands will also have transparent labeling and indicate that they use traditional, long-simmering methods. A good quality bone broth should gel when refrigerated, indicating a high concentration of collagen and gelatin.

Comparison of Beef and Chicken Broth for Gut Health


Feature	Beef Bone Broth	Chicken Bone Broth
Primary Benefit	Higher collagen and gelatin content, ideal for repairing the gut lining.	Higher electrolyte content, potentially easier for sensitive stomachs.
Dominant Collagen Type	Type I and Type III collagen, richer in the gut-healing amino acid glycine.	Type II collagen, which is beneficial for cartilage and joints.
Flavor Profile	Richer, heartier, and more robust.	Lighter and milder, often more versatile for various dishes.
Simmering Time	Requires a longer simmering time due to denser bones.	Simmers faster as chicken bones are smaller.
Best For	Targeting "leaky gut" and maximizing gut-sealing gelatin.	Immune support, hydration, and soothing sensitive digestion.

How to Choose a High-Quality Broth

To ensure you are getting the most benefits for your gut, consider these factors when selecting a bone broth:

Source of bones: Prioritize broths made from bones of grass-fed beef or pasture-raised chickens. This ensures healthier, more nutrient-dense ingredients.
Ingredients list: A clean, simple list of ingredients is best. Avoid broths with added sugars, flavor enhancers, or yeast extracts.
Preparation method: Look for broths that specify a long, slow simmering process (12-48 hours) to ensure maximum nutrient extraction.
Protein content: A high-quality broth should have at least 8-10g of protein per serving, indicating a strong nutrient extraction.
Gelling: The jelly-like consistency of a chilled broth is a visual sign of a high concentration of gut-healing gelatin.

Conclusion

While both beef and chicken bone broths offer significant benefits for the gut, beef bone broth is often the top contender for those seeking to actively heal and seal their gut lining due to its higher concentration of collagen and gelatin. Chicken broth, with its high electrolyte count and lighter nature, is also a powerful tool, particularly for soothing sensitive digestive systems and providing hydration. The ultimate best choice depends on your specific health goals and how your body responds. Regardless of the animal source, the key to a truly gut-supporting broth lies in its quality. Choosing homemade or a reputable store-bought brand made from high-quality, ethically sourced bones and prepared with a long simmer is essential to maximizing the broth's restorative power. Incorporating a cup of high-quality bone broth into your daily routine is a simple yet effective strategy to support a healthy digestive system.

For more information on the intricate science behind bone broth and gut health, a deeper look into the research on specific amino acids and gut barrier function can be found in publications like those cited by the Bluebird Provisions team.

Frequently Asked Questions

Beef bone broth is generally considered better for leaky gut due to its higher concentration of collagen and gelatin, which help to repair and seal the intestinal lining. However, chicken broth also contains beneficial amino acids and can be a good option, especially if you have a sensitive stomach.

Bone broth contains collagen, which becomes gelatin when cooked, along with amino acids like glycine, glutamine, and proline. These components are known to help reduce gut inflammation, repair the gut lining, and support the integrity of intestinal cells.

To identify a high-quality store-bought bone broth, look for transparent labeling that specifies grass-fed or pasture-raised bones, a simple ingredient list without artificial additives or preservatives, a high protein content (8-10g+ per cup), and check if it gels when refrigerated.

Homemade bone broth is often superior because you control the quality of the bones, vegetables, and cooking time, ensuring maximum nutrient extraction without any unwanted additives or excessive sodium. However, a high-quality store-bought broth is a convenient and effective alternative.

For optimal extraction of nutrients like collagen and gelatin, bone broth should be slow-simmered for an extended period. For beef bones, 24+ hours is recommended, while chicken bones can be simmered for 12-24 hours.

While generally soothing, some individuals with high histamine intolerance or sensitivities to free glutamate may find long-cooked bone broth unhelpful. In such cases, a shorter-cooked meat broth might be a better starting point.

You can start by drinking one cup of bone broth daily, perhaps first thing in the morning on an empty stomach. You can also use it as a base for soups, stews, sauces, or as a flavorful liquid for cooking grains.