What is the healthiest bone broth for your gut?

January 3, 2026 •

4 min read

According to a 2025 review in Springer Nature, bone broth contains amino acids and minerals that aid in repairing the intestinal barrier and enhancing nutrient absorption. But with so many options, what is the healthiest bone broth for your gut?

Quick Summary

This guide explores the best types of bone broth for gut health, examining the unique benefits of beef, chicken, and other variations. It details the crucial roles of collagen, gelatin, and specific amino acids like glycine and glutamine in soothing and repairing the intestinal lining. Comparison and preparation methods are also included.

Key Points

High-Quality Ingredients are Key: The healthiest bone broth comes from ethically sourced, organic, or grass-fed animal bones, ensuring a higher nutrient density without unwanted additives.
Beef Broth for Collagen and Glycine: Grass-fed beef bone broth is particularly high in glycine and collagen, making it an excellent choice for repairing the gut lining and reducing inflammation.
Chicken Broth for Electrolytes: Pasture-raised chicken bone broth is rich in hydrating electrolytes like potassium and magnesium, while still providing ample gut-supportive collagen.
Slow Simmer for Maximum Nutrients: Authentic bone broth is cooked low and slow for at least 12-24 hours to fully extract collagen, gelatin, and amino acids from the bones.
Gelatin is a Marker of Quality: A high-quality bone broth will have a gelatinous, jiggly consistency when refrigerated, indicating a rich concentration of gut-healing collagen.
Enhance with Gut-Supportive Add-ins: For extra benefits, infuse your bone broth with anti-inflammatory spices like turmeric and ginger, or add fermented vegetables for probiotics.

The Core Components of Gut-Healthy Bone Broth

At its heart, the health benefits of bone broth for your digestive system stem from key nutritional compounds extracted during the slow simmering process. These elements work synergistically to support the delicate gut lining, reduce inflammation, and aid digestion. Understanding these components is crucial for choosing or making the best broth for your needs.

Collagen and Gelatin: The Gut's Building Blocks

Collagen is the body's most abundant protein and a critical component of connective tissue, including the lining of your intestinal tract. When bones and connective tissues are simmered over many hours, this collagen breaks down into gelatin.

Sealing and Healing: Gelatin acts to "heal and seal" the gut lining, helping to repair permeability issues often referred to as leaky gut syndrome. This strengthens the intestinal barrier and prevents toxins and undigested food particles from entering the bloodstream and triggering an inflammatory response.
Aids Digestion: Gelatin binds with water in the digestive tract, which helps food move smoothly through the gut and can aid in reducing constipation and bloating.

Key Amino Acids for Gut Repair

Beyond collagen and gelatin, bone broth is rich in specific amino acids that are vital for gut health.

Glycine: This potent anti-inflammatory amino acid helps to rebuild the connective tissue that lines the gut. It is particularly abundant in beef bone broth and supports the mucosal layer of the stomach and intestines.
Glutamine: A primary fuel source for the cells lining the intestines, glutamine helps maintain the integrity of the gut lining and has been shown to reduce inflammation.
Proline: This amino acid works with glycine to strengthen gut tissues and promote regeneration, further reinforcing the intestinal barrier.

Essential Minerals and Electrolytes

During the long simmer, minerals and electrolytes are also leached from the bones, providing further nutritional support for the gut. These include calcium, magnesium, phosphorus, and potassium, which are essential for proper nerve and muscle function, and for maintaining hydration.

Comparison of Bone Broths for Gut Health

While all bone broths offer some level of gut support, there are subtle differences in their nutritional profiles depending on the animal source. The best choice often depends on your specific health goals and personal taste.


Feature	Beef Bone Broth	Chicken Bone Broth	Fish Bone Broth
Best For	Sealing a leaky gut, reducing inflammation, boosting collagen for skin.	Overall digestibility, electrolytes, immune support.	Unique nutrients, potentially lower histamine levels for sensitive individuals.
Primary Collagen	Higher in Type I and Type III collagen, vital for gut lining and skin elasticity.	Higher in Type II collagen, beneficial for joints and cartilage, also great for the gut.	May contain Type I collagen.
Amino Acid Profile	Higher in glycine, excellent for fighting gut inflammation.	Excellent source of balanced amino acids and electrolytes like potassium.	Good source of amino acids and minerals, depends on fish type.
Flavor Profile	Rich, deep, and robust flavor.	Milder, lighter flavor that is more versatile for various dishes.	Lighter, delicate flavor.
Simmer Time	Typically longer (20+ hours) due to denser bones.	Shorter simmer time (6-24 hours) due to smaller bones.	Quickest simmer time.

Homemade vs. Store-Bought Broth

While convenient, not all store-bought bone broths are created equal. Many lack the necessary slow-simmering process, resulting in lower nutrient density. A high-quality store-bought broth should contain real bones, simmer for a long time (at least 6 hours, ideally more), and list specific animal bones first in the ingredients. When refrigerated, a gelatinous, jiggly texture is a key indicator of high collagen content. Homemade broth, while time-intensive, offers maximum control over ingredients and quality.

Making Your Own Gut-Healing Broth

For a robust, gut-focused broth, a homemade version is often the superior choice. A recipe based on beef marrow or knuckles, or pasture-raised chicken feet, yields maximum collagen and amino acids. Adding a tablespoon of apple cider vinegar helps to draw minerals from the bones.

How to Enhance Your Broth

To further boost your bone broth's gut-healing properties, consider adding these ingredients:

Fermented Vegetables: A spoonful of kimchi or sauerkraut after heating can add probiotics to your broth, which are crucial for a healthy gut microbiome.
Anti-inflammatory Spices: Turmeric and ginger have powerful anti-inflammatory effects that complement the gut-soothing properties of the broth.
Fresh Herbs: Thyme, rosemary, and parsley not only add flavor but also provide additional vitamins and antioxidants.

The Healthiest Bone Broth Choice: A Final Verdict

Ultimately, the healthiest bone broth for your gut is the one you consume regularly that is rich in collagen and amino acids. For maximum collagen and anti-inflammatory glycine, grass-fed beef bone broth is often the top contender, especially for repairing a damaged gut lining. However, pasture-raised chicken bone broth is also highly effective, especially for its high electrolyte content and soothing, easily digestible properties. For the most potent and nutrient-dense option, a slow-simmered, homemade bone broth made from organic, grass-fed bones provides the highest level of control and quality. Combining both chicken and beef broths can also offer a broader spectrum of nutrients. Regardless of the type, ensure it's made from high-quality, ethically sourced ingredients with no fillers or additives for the best results.

How to Incorporate Bone Broth into Your Diet

Drinking a warm mug of bone broth in the morning on an empty stomach is a gentle way to awaken your digestive system and enhance nutrient absorption. It can also be used as a flavorful, nutrient-dense base for soups, stews, sauces, and gravies.

Conclusion

When it comes to soothing and healing your digestive system, bone broth stands out as a traditional and highly effective remedy. The best bone broth for your gut will be rich in restorative compounds like collagen, gelatin, and key amino acids such as glycine and glutamine. By prioritizing high-quality, ethically sourced ingredients and slow-simmering methods—whether homemade or store-bought—you can provide your gut with the nourishment it needs to thrive. For a comprehensive look at the health benefits of bone broth, including its role in supporting the intestinal barrier, explore studies like the 2025 review in Springer Nature.

Frequently Asked Questions

Both are excellent for gut health, but with slight differences. Beef bone broth is typically richer in collagen and the amino acid glycine, which is great for healing the gut lining. Chicken bone broth is often higher in electrolytes, making it more hydrating. The best choice depends on your specific needs, and many people benefit from incorporating both.

Look for bone broth made from organic, grass-fed, or pasture-raised bones, simmered for at least 6-24 hours, with a simple, short ingredient list. A good sign of quality is when the broth becomes gelatinous or 'jiggly' when refrigerated, which indicates high collagen content.

Yes, but be selective. Check the ingredients to ensure it's made from real bones, not just flavorings or concentrates. It should be low in sodium and free from artificial additives, fillers, or added sugars. Look for brands that specify a long simmer time and come in recyclable packaging for quality assurance.

Drinking bone broth on an empty stomach in the morning is a great way to start your day. It is easily digestible and can gently stimulate your digestive system, enhancing nutrient absorption throughout the day. It also soothes and prepares the gut for incoming food.

The healing time varies for everyone, but some people notice improvements in digestion and inflammation within a few days of consistent consumption. For optimal results, incorporating 1-2 cups of bone broth daily into a healthy diet is often recommended.

Yes. Add a splash of apple cider vinegar during cooking to help extract minerals from the bones. For serving, consider adding anti-inflammatory ingredients like turmeric and ginger or a spoonful of fermented vegetables like kimchi for probiotics.

Bone broth is a whole-food source containing collagen, gelatin, and a full spectrum of amino acids and minerals, which work together synergistically for gut healing. While collagen powder is a great supplement, bone broth provides a more holistic nutritional package for gut support.