Bone broth may support gut health in modest ways: it supplies amino acids, fluid and electrolytes, and the NIH lists broth among the liquids to drink with diarrhea[1][2]. The bigger claim, that its collagen and glutamine repair the gut lining, rests on supplement studies using 15 to 30 g or more a day[3][4]. We found no human trial of bone broth itself, and lab tests show a cup is an unreliable source of those amino acids[5].
Below: what a cup contains, what was tested for collagen, gelatin and glutamine, what is known about the gut lining, and the downsides worth knowing.
Is bone broth good for your gut?
It is a nourishing food, but there is no direct evidence that it improves gut health. A 2025 review from Mayo Clinic gastroenterologists argues that broth's amino acids (glutamine, glycine, proline, histidine, arginine) and minerals could support the intestinal barrier, especially in inflammatory bowel disease[6]. The same authors frame this as a case for research, built on studies of the individual components, not of broth[6].
The only study that fed bone broth itself and measured gut inflammation was done in mice[1]. Everything else people quote comes from isolated supplements. So "is bone broth good for your gut?" has an honest answer: probably harmless and possibly helpful as food, unproven as a treatment.
What is the nutritional value of bone broth?
Lower than the marketing implies, and it varies a lot. Bone broth is made by simmering bones and connective tissue, and when researchers analyzed commercial, homemade and café broths, standard-recipe broths held significantly less glycine, proline and hydroxyproline than a 20 g collagen supplement[5]. Batches made to different recipes varied widely, and commercial broths tested lowest[5].
Minerals from the bones come through in modest amounts. In a controlled cooking study, a roughly 500 g serving supplied about 14 to 39 mg of calcium and 14 to 17 mg of magnesium, under 5% of daily needs[7].
| Component | What broth provides | What the gut studies actually used |
|---|---|---|
| Collagen / gelatin | Variable; below a 20 g supplement in standard recipes[5] | 20 g/day collagen peptides[8] |
| Glutamine | Present, amount per cup not standardized[6] | 15 g/day in an IBS trial; over 30 g/day in permeability trials[3][4] |
| Glycine | Present, variable[5] | Supplemented in mice[9] |
| Calcium, magnesium | Under 5% of daily needs per serving[7] | Not tested for gut outcomes |
| Fiber | None to speak of; mostly amino acids and minerals[1] | Fiber feeds gut bacteria[10] |
Does the collagen in bone broth reach your gut lining?
Not as collagen. Long cooking turns collagen into gelatin, and gelatin is absorbed as amino acids and small peptides. In nine people who ate gelatin, collagen-derived peptides such as Pro-Hyp peaked in plasma about two hours later[11]. From the blood, those building blocks are used like amino acids from any other protein.
Do you need collagen if you drink bone broth?
For gut health, the evidence for either is thin. The one digestive study of collagen peptides gave healthy women 20 g a day for eight weeks[8]. Of 40 recruited, 14 finished, and 13 of those reported fewer digestive symptoms, including bloating. There was no control group, and the study was funded by a collagen manufacturer[8].
Bone broth would not reliably deliver that 20 g dose anyway[5].
What is the glutamine claim based on?
Glutamine helps maintain the intestinal lining in experimental models, so the idea that broth's glutamine supports the gut lining is plausible[12]. The trials, however, used concentrated supplements, and their results are mixed.
- One strong positive trial. In 106 adults who completed a trial for diarrhea-predominant IBS that began after a gut infection, and who had measurably increased permeability, 5 g of glutamine three times daily for eight weeks helped 79.6% reach the main symptom goal, versus 5.8% on placebo[3]. Permeability normalized in the glutamine group[3]. The authors call for larger trials, and the result may not apply to other IBS types[3].
- No overall effect on permeability. A 2024 meta-analysis of 10 trials (352 participants) found glutamine did not change intestinal permeability overall. Only doses above 30 g a day, taken for under two weeks, showed a reduction[4].
- No benefit in IBD so far. A Cochrane review of two small trials in Crohn's disease found no difference in remission (44% vs 56%) or in permeability[12]. A separate review of seven IBD trials, using 21 to 30 g a day orally, found no effect on disease activity, symptoms or permeability[13].
The takeaway: glutamine at 15 g a day or more has some support in specific groups[3][4]. Bone broth was never the test product, and no study has shown a cup supplies a comparable amount[5]. Our gut lining and epithelial barrier guide covers the approaches with stronger evidence.
Can bone broth repair intestinal permeability?
No human study shows it does. "Intestinal permeability" describes how easily substances cross the gut wall, and experts note the term is poorly defined, debated in how it is measured, and of not clearly established clinical significance[14]. Increased permeability has been documented in IBD, celiac disease, food allergy, IBS and obesity[14]. If that is your concern, start with our page on leaky gut, which explains testing and what the evidence supports.
What exists for broth and its parts is animal work:
- Bone broth in mice. Mice given beef-bone broth for 10 days before chemically induced colitis had less tissue damage. Inflammatory signals fell sharply (IL-6 by about 95%, TNF-alpha by about 69%)[1].
- Glycine in mice. Oral glycine had anti-inflammatory effects, reducing colon inflammation and cell death in mice with infectious colitis[9].
- Gelatin tannate in mice. A gelatin-plus-tannic-acid product preserved the protective mucus layer and lowered blood LPS in mice with colitis[15].
Animal results do not always hold up in people. The gelatin case shows this: in three trials of 276 children with acute diarrhea, gelatin tannate did not shorten diarrhea compared with placebo[16].
Is bone broth good for digestion and diarrhea?
As a fluid, yes; as a treatment, not proven. For adults with diarrhea, the NIH advises drinking plenty of water and electrolyte-containing liquids, naming broths and sports drinks[2]. For children it lists water, oral rehydration solutions, broths and sports drinks[2]. Infants should keep having breast milk or formula, and parents should check with a doctor before giving them rehydration solutions[2].
Being a recommended fluid is not the same as speeding recovery: no trial has tested broth for that, and the related gelatin product did not shorten diarrhea in children[16].
Bone broth with IBS or a low-FODMAP diet
FODMAPs are rapidly fermentable short-chain carbohydrates that draw water into the bowel and are fermented, which can trigger IBS symptoms[17]. The broth's protein and minerals are not FODMAPs, so tolerance usually comes down to the vegetables and seasonings added to it. If you follow a low-FODMAP plan, check those ingredients with your dietitian, since the diet works best with expert guidance[17].
What bone broth does not do for your gut microbiome
Bone broth does little to feed gut bacteria. Its nutrients are mainly amino acids and minerals[1][6]. The microbes in your colon rely mostly on dietary fiber, which they ferment into short-chain fatty acids that influence host physiology and health[10].
The one microbiome signal is animal data. Glycine-supplemented mice regained Lactobacillus and Bifidobacterium and microbial diversity after infection[9]. Nobody has measured whether drinking broth does this in people.
If your goal is a healthier microbiome, use broth alongside the fiber-rich and fermented options in our guide to gut healthy foods and our list of high-fiber foods, not as a replacement for them.
What are the downsides of bone broth?
The main ones are sodium, lead and inconsistency.
- Sodium. The FDA sets the Daily Value at less than 2,300 mg; a serving with 20% DV or more counts as high, and 5% or less as low[18]. Soups are among the foods that supply about 40% of the sodium Americans eat[18].
- Lead. Bones sequester lead from the environment[19]. A small blinded test found organic chicken-bone broth had about 7 µg/L of lead, several times the 0.89 µg/L in the tap water used to make it[19]. A larger analysis estimated only 1.5 to 2.1 µg of lead per serving and judged the risk minimal[7]. The two studies disagree on how much this matters, and neither tested long-term daily intake.
- Inconsistency. Amino acid content swings widely between recipes and brands, so you cannot know what a given cup delivers[5].
How to use bone broth sensibly
Treat it as a food you enjoy, not a supplement with a dose.
| If you want... | What the evidence suggests |
|---|---|
| More minerals extracted | Simmer over 8 hours and add vinegar; acidifying raised calcium extraction about 17-fold[7] |
| A lower-sodium store-bought broth | Check the label for 5% DV or less per serving[18] |
| More collagen-derived protein | Homemade and café broths tested higher than commercial ones[5] |
| Fluids during a stomach bug | Broth counts as an electrolyte-containing liquid[2] |
| Support for your microbiome | Pair broth with fiber; it supplies almost none itself[10] |
If you have IBD, IBS or another diagnosed gut condition, bone broth can fit in your diet, but it does not replace the treatment plan your clinician has set. New or persistent digestive symptoms are a reason to see a clinician rather than to adjust your diet on your own.
This article is for general educational purposes and is not medical advice. Bone broth has not been tested as a treatment for any gut condition in human trials, and the supplement doses discussed here are what studies used, not recommendations. Talk to a qualified healthcare professional before making significant dietary changes or starting supplements, particularly if you are pregnant, immunocompromised, taking prescription medication, or managing a diagnosed condition such as IBD or kidney disease.
Frequently Asked Questions
What happens if you drink bone broth every day?
For most people, a daily cup adds some protein, fluid and sodium, and small amounts of calcium and magnesium. No trial has tested daily bone broth for gut outcomes, so any effect on the gut lining is unproven. Lab analyses show the amino acid content varies widely between batches, and store-bought broths tested lower than homemade ones. The practical risks are sodium, which adds up if you also eat other salty foods, and a small amount of lead that one test found in chicken-bone broth, though another analysis judged the lead per serving to be minimal.
How much bone broth should you drink a day for gut health?
There is no tested amount. The gut studies people quote used isolated supplements: 15 g of glutamine a day in one IBS trial, 20 g of collagen peptides a day in an open-label study, and 30 g or more of glutamine in the permeability trials that showed an effect. A cup of bone broth was not the intervention in any of them, and its amino acid content varies widely. If you enjoy it, a cup as part of a normal diet is a reasonable food choice, not a dose.
What bone broth is highest in collagen?
In one laboratory comparison, café-made bone broths had the highest levels of collagen-related amino acids, self-prepared broths came next, and commercial broths were lowest when made to the same standard recipe. Even the better broths did not reliably match a 20 g collagen supplement. Recipes vary so much that the label alone tells you little. Broth made with joints, skin or feet sets to a firm gel in the fridge, which shows gelatin was extracted, but not how much.
Do you need a collagen supplement if you drink bone broth?
Not for gut health, because neither has strong evidence for it. Bone broth is an unreliable collagen source: a lab analysis found standard-recipe broths delivered far less glycine, proline and hydroxyproline than a 20 g collagen supplement. The only digestive study of collagen peptides was open-label, industry-funded and lost most of its participants. If you eat enough protein overall, your gut gets the same amino acids from other foods.
Is bone broth better than stock for your gut?
Bone broth is usually simmered longer than stock, which can pull more minerals and gelatin out of the bones. In one experiment, cooking for more than 8 hours and adding vinegar raised the calcium and magnesium extracted. Even then, a serving held under 5% of daily calcium and magnesium needs. No study has compared bone broth and stock for any gut outcome, so the difference is mostly flavor, texture and protein.
Can bone broth rebuild your stomach or intestinal lining?
There is no human evidence that it does. The gut lining renews itself constantly from the protein and other nutrients in your overall diet. The rebuilding claim is extrapolated from glutamine and glycine studies, and the strongest summaries of glutamine trials found no overall effect on intestinal permeability. If you have ongoing digestive symptoms, see a clinician rather than relying on broth.
What is the healthiest bone broth to buy?
We did not test brands, so we cannot name one. Two checks are supported by evidence. First, sodium: the FDA counts 5% of the Daily Value or less per serving as low and 20% or more as high, so compare labels. Second, protein content: in a laboratory comparison, commercial broths had lower levels of collagen-related amino acids than homemade or café broths made to the same recipe. A broth that sets to a gel in the fridge contains extracted gelatin, though that does not tell you the exact amount.
References
- Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, et al.. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina. 2021;57(11):1138. doi:10.3390/medicina57111138 ↩
- National Institute of Diabetes and Digestive and Kidney Diseases. Treatment of Diarrhea. NIDDK Health Information. 2024. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/treatment ↩
- Zhou Q, Verne ML, Fields JZ, et al.. Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut. 2018;68(6):996-1002. doi:10.1136/gutjnl-2017-315136 ↩
- Abbasi F, Haghighat Lari MM, Khosravi GR, Mansouri E, Payandeh N, Milajerdi A. A systematic review and meta-analysis of clinical trials on the effects of glutamine supplementation on gut permeability in adults. Amino Acids. 2024;56(1):60. doi:10.1007/s00726-024-03420-7 ↩
- Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. International Journal of Sport Nutrition and Exercise Metabolism. 2019;29(3):265-272. doi:10.1123/ijsnem.2018-0139 ↩
- Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Digestive Diseases and Sciences. 2025;70(6):1951-1961. doi:10.1007/s10620-025-08997-x ↩
- Hsu DJ, Lee CW, Tsai WC, Chien YC. Essential and toxic metals in animal bone broths. Food & Nutrition Research. 2017;61(1):1347478. doi:10.1080/16546628.2017.1347478 ↩
- Abrahams M, O'Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research. 2022;6(5):e36339. doi:10.2196/36339 ↩
- Zhang Y, Jiang D, Jin Y, et al.. Glycine Attenuates Citrobacter rodentium-Induced Colitis by Regulating ATF6-Mediated Endoplasmic Reticulum Stress in Mice. Molecular Nutrition & Food Research. 2021;65(15):e2001065. doi:10.1002/mnfr.202001065 ↩
- Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012 ↩
- Iwasaki Y, Nakatogawa M, Shimizu A, Sato Y, Shigemura Y. Comparison of gelatin and low-molecular weight gelatin hydrolysate ingestion on hydroxyproline (Hyp), Pro-Hyp and Hyp-Gly concentrations in human blood. Food Chemistry. 2022;369:130869. doi:10.1016/j.foodchem.2021.130869 ↩
- Akobeng AK, Elawad M, Gordon M. Glutamine for induction of remission in Crohn's disease. Cochrane Database of Systematic Reviews. 2016;2016(2):CD007348. doi:10.1002/14651858.CD007348.pub2 ↩
- Severo JS, da Silva Barros VJ, Alves da Silva AC, et al.. Effects of glutamine supplementation on inflammatory bowel disease: A systematic review of clinical trials. Clinical Nutrition ESPEN. 2021;42:53-60. doi:10.1016/j.clnesp.2020.12.023 ↩
- Bischoff SC, Barbara G, Buurman W, et al.. Intestinal permeability--a new target for disease prevention and therapy. BMC Gastroenterology. 2014;14:189. doi:10.1186/s12876-014-0189-7 ↩
- Scaldaferri F, Lopetuso LR, Petito V, et al.. Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for 'gut barrier protectors' in IBD?. United European Gastroenterology Journal. 2014;2(2):113-122. doi:10.1177/2050640614520867 ↩
- Florez ID, Sierra JM, Niño-Serna LF. Gelatin tannate for acute diarrhoea and gastroenteritis in children: a systematic review and meta-analysis. Archives of Disease in Childhood. 2019;105(2):141-146. doi:10.1136/archdischild-2018-316385 ↩
- Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 2010;25(2):252-258. doi:10.1111/j.1440-1746.2009.06149.x ↩
- U.S. Food and Drug Administration. Sodium in Your Diet. FDA Nutrition Education Resources. 2024. Available at: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet ↩
- Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Medical Hypotheses. 2013;80(4):389-390. doi:10.1016/j.mehy.2012.12.026 ↩