What happens if you eat chicken broth every day? Benefits, risks, and nutritional considerations

November 1, 2025 •

4 min read

For centuries, chicken broth has been a staple in traditional medicine, valued for its hydrating and nourishing qualities, particularly when fighting off a cold. So what happens if you eat chicken broth every day? This habit can provide substantial health benefits, but understanding the potential risks, like high sodium intake, is crucial for your well-being.

Quick Summary

Daily chicken broth offers benefits for gut health, hydration, and immunity due to its amino acids and electrolytes. However, awareness of high sodium content, especially in store-bought versions, is key to avoiding potential drawbacks like high blood pressure.

Key Points

Supports Gut Health: The gelatin, collagen, and amino acids in chicken broth help repair and strengthen the gut lining.
Excellent for Hydration: Chicken broth provides essential fluids and electrolytes, aiding in optimal hydration.
Risk of High Sodium: Many store-bought broths are very high in sodium, which can elevate blood pressure and lead to water retention.
Homemade is Superior: Preparing your own broth offers more control over sodium levels and generally provides higher nutrient density.
Not a Complete Diet: Broth lacks sufficient calories, fiber, and other essential macronutrients to serve as a meal replacement.
Potential for Histamine Issues: For individuals with histamine intolerance, long-simmered bone broth can trigger adverse reactions.
Boosts Immunity and Joints: Nutrients like amino acids and collagen can support the immune system and relieve joint pain.

The Many Health Benefits of Daily Broth

Regularly incorporating chicken broth into your diet can offer a number of health advantages. The nutrients extracted during the simmering process provide a boost that goes beyond simple hydration.

Improved Gut Health

Chicken broth is rich in amino acids like glycine, proline, and glutamine, which play a significant role in digestive health.

Support for the gut lining: The gelatin and collagen found in chicken bone broth can help repair and strengthen the intestinal wall, which is particularly beneficial for those with digestive issues like "leaky gut".
Promotion of healthy digestion: Glycine aids in the production of stomach acid, essential for proper digestion, while glutamine is a key fuel for the cells lining the intestines.
Reduced inflammation: The anti-inflammatory properties of compounds like glycine can help soothe irritation in the digestive tract.

Enhanced Hydration and Electrolytes

Beyond plain water, chicken broth is an excellent source of hydration due to its electrolyte content, including sodium, magnesium, and potassium.

Replenishing minerals: Electrolytes are essential for many bodily functions, and broth helps replenish those lost through sweating or illness.
Better water absorption: Electrolytes help the body properly absorb and utilize water, making broth an effective hydrator.

Joint and Skin Support

Bone broth, in particular, is an abundant source of collagen, which is crucial for healthy skin, hair, nails, and joints.

Joint pain relief: Compounds like collagen and glucosamine may help repair and maintain joint cartilage, potentially reducing pain and inflammation associated with arthritis.
Improved skin elasticity: Regular intake of collagen can contribute to better skin elasticity and a reduction in the appearance of fine lines and wrinkles.

Immune System Boost

Chicken broth is often recommended during cold and flu season because it provides essential vitamins and minerals that can help fortify the immune system. Studies have also indicated potential immune-boosting benefits in animal models, suggesting it can aid in recovery from sickness.

Potential Risks and Drawbacks

While the benefits are clear, it is equally important to be mindful of the potential downsides associated with daily consumption, particularly when relying on commercial products.

High Sodium Intake

One of the most significant concerns with store-bought chicken broth is its high sodium content. A single cup of canned or packaged broth can contain a substantial portion of your recommended daily intake, sometimes nearly 40%.

Health complications: Excess sodium can lead to increased water retention and blood pressure, especially in sensitive individuals.
Alternative options: Opting for low-sodium or sodium-free versions, or making your own broth, can mitigate this risk.

Nutritional Deficiencies

A diet consisting only of chicken broth is unsafe and unsustainable. Restrictive mono-diets can lead to significant nutrient deficiencies. Even as a supplement, broth lacks many essential nutrients, such as healthy fats, fiber, and complete protein sources, which are vital for feeling full and energized.

Histamine Intolerance

For a small percentage of the population, long-simmered bone broth can cause issues due to its high histamine content. Symptoms of a histamine reaction can include headaches, bloating, skin issues, or fatigue. If you experience these effects, it may be a sign to reduce or eliminate broth from your diet.

Homemade vs. Store-Bought Chicken Broth

The source of your broth significantly impacts its nutritional profile and safety. Here is a comparison of homemade versus typical store-bought varieties:


Feature	Homemade Chicken Broth	Store-Bought Chicken Broth
Sodium Content	Highly controlled, typically much lower.	Often very high, though low-sodium options are available.
Nutrient Density	Higher in nutrients like protein, amino acids, and minerals due to controlled, long-simmering.	Can be lower in nutrients due to commercial processing.
Additives	None, unless you add them yourself.	May contain added preservatives, flavor enhancers like MSG, and other artificial ingredients.
Cost	Generally more cost-effective, especially when using leftover scraps and bones.	Varies widely, but typically higher per serving than homemade.
Taste	Often richer, fresher, and more robust in flavor.	Flavor can be less complex and may taste artificial.

How to Incorporate Chicken Broth Safely

If you choose to make daily chicken broth part of your routine, here are some tips to maximize the benefits and minimize the risks:

Prioritize homemade: Making your own allows you to control the ingredients, especially the sodium. Use bones from pasture-raised chicken for the highest nutrient density.
Choose wisely: If buying store-bought, opt for a certified organic, low-sodium, or sodium-free version. Check the ingredient list to avoid unwanted additives.
Use it as a supplement, not a replacement: Broth should complement a balanced diet, not replace whole foods. Add it to soups, stews, sauces, or use it to cook grains to boost their nutritional value.
Listen to your body: Pay attention to how your body responds. If you experience digestive upset or other symptoms, especially with bone broth, it might be related to histamine intolerance.

Conclusion: Is Daily Chicken Broth Right for You?

For most people, drinking a cup or two of chicken broth every day can be a beneficial and healthy habit, offering excellent hydration, gut support, and anti-inflammatory properties. However, the key to doing so safely lies in mindful consumption and ingredient sourcing. By choosing homemade or low-sodium store-bought varieties and ensuring it complements a diverse, nutrient-rich diet, you can enjoy the many advantages without the drawbacks. Always consult a healthcare provider if you have underlying health concerns, particularly if you are watching your sodium intake.

For more information on the health benefits of bone broth, refer to resources like this article from MD Anderson Cancer Center: Is bone broth good for you? | MD Anderson Cancer Center.

Frequently Asked Questions

Yes, it can aid in weight loss as part of a balanced diet. Its high protein and low-calorie nature can increase feelings of fullness, helping to manage calorie intake. However, it should not be the sole component of a weight-loss diet.

No, chicken broth, particularly bone broth, contains anti-inflammatory amino acids like glycine and glutamine, which can help calm irritation in the digestive tract and reduce inflammation throughout the body.

Yes, chicken broth can help with cold symptoms. It provides hydrating fluids and electrolytes, helps to clear nasal congestion, and its vitamins and minerals support the immune system.

The sodium content varies greatly, but many canned or packaged broths can contain a significant amount, sometimes between 700 to 900mg per cup. It is important to check the label and opt for low-sodium versions if needed.

No, health professionals strongly advise against a broth-only diet. It is not sustainable and will lead to severe nutritional deficiencies, mainly of fiber, healthy fats, and adequate protein.

No, they are different. Bone broth is simmered for a much longer time (up to 48 hours) to extract more collagen and amino acids from the bones, whereas regular chicken broth is made by simmering meat and bones for a shorter period. As a result, bone broth typically has more protein and nutrients.

Possible side effects can include issues from high sodium intake, such as high blood pressure or water retention. In rare cases, individuals with histamine intolerance might experience symptoms like bloating, headaches, or skin rashes, especially with bone broth.