Reviewed by Lindsey Wilson, Certified Integrative Nutrition Health Coach (IIN) · Updated November 2026
Is bone broth good for your gut? It's a gentle, easy food that many people with sensitive digestion tolerate well, and some of what it contains, like glutamine and glycine, is being studied for gut health. But the claim you see everywhere, that bone broth "heals" or "seals" the gut lining, goes further than the evidence does. Here's what's known, what isn't, and how we'd actually use broth if digestion is a priority.
Where the "bone broth heals your gut" idea comes from
Bone broth is made by simmering bones and connective tissue for many hours, which breaks collagen into gelatin. Gelatin is rich in amino acids, including glycine, proline and glutamine. Glutamine is a main fuel source for the cells lining your intestines, and some animal and lab research suggests these amino acids can support the gut barrier, the lining that controls what passes from your intestines into your body.
That's the logic behind the claim. A 2025 narrative review in Digestive Diseases and Sciences pulled together this research and suggested bone broth's nutrients may support gut barrier function, particularly in inflammatory conditions (Dig Dis Sci, 2025). It's an interesting area. It's also early.
What we actually know, and don't
- The mechanisms are plausible. Individual amino acids like glutamine and glycine have been studied for gut barrier function, mostly in animals and in medical settings, often at doses much higher than a cup of broth supplies.
- There are very few human trials of bone broth itself. The reviews lean on ingredient-level and animal research. They don't show that drinking broth repairs the gut or treats a digestive condition.
- Broth isn't a consistent dose. When researchers compared bone broths to collagen supplements, the broths contained lower and far more variable amounts of collagen's building blocks (Alcock et al., 2019). Amounts depend on the bones, the water ratio and the cooking time.
- "Leaky gut" is not an established diagnosis. Researchers study intestinal permeability, but a broth can't be said to fix it, and no food can.
So the honest summary: bone broth is a reasonable food to include, with some interesting science behind it. It isn't a gut treatment.
Why people with sensitive digestion often like it anyway
You don't need a lot of proof of a healing effect to see why broth shows up on gentle-eating lists. It's warm, soft and simple. It hydrates. It supplies some protein and sodium when appetite is low. When your stomach is upset, health organizations suggest sticking to bland, low-fiber foods and clear liquids, and broth fits that description (MedlinePlus).
It's also the base for the foods traditional cuisines turn to when digestion feels off: congee, kitchari and simple soups. We've collected a few in what to eat when your digestion feels off.
What to look for in a broth if your gut is sensitive
This is where the label matters more than the bones.
- Check for onion and garlic. Most store-bought bone broths start with both, and for many people with sensitive digestion, onion and garlic are the actual problem. They're high in fermentable carbohydrates called FODMAPs, which can trigger gas and bloating in some people. Our broths have never had either. We explain why and what we use instead. (Being made without onion and garlic doesn't make a broth a low FODMAP product, and we don't claim it is. If you're following a low FODMAP plan with a dietitian, check any broth against your list.)
- Watch the sodium. Brands vary from barely salted to very salty.
- Keep the ingredient list short. Bones, water, vinegar, vegetables, herbs, salt. No gums, yeast extract or "natural flavors".
- Notice how you feel. Long-simmered broths can be higher in histamine, and some people feel worse, not better. If that's you, broth may not be your food. See Can You Be Allergic to Bone Broth?.
More on this in How to Choose the Healthiest Bone Broth to Buy.
How to use broth in a gut-friendly routine
None of these are treatments. They're simple, repeatable ways to eat warm, gentle food regularly.
- A mug in the morning or evening. Sip it slowly, warm, on its own or with a pinch of salt. Many people find a warm drink first thing helps them slow down.
- Broth as the cooking liquid. Use it instead of water for rice, oats, quinoa or lentils. It's the easiest upgrade there is.
- A simple soup on repeat. Broth, one or two soft vegetables, a little protein, and something to finish. Our warm meals guide has ideas.
- Start small. If you're not used to broth, begin with half a cup and see how you feel before drinking more.
If you want a gentle starting point, our Chicken Bone Broth Elixir is simmered for over 24 hours, without onion or garlic, and works well for any of the above. If you'd like a more structured week of simple food, see how the OWL Reset works, and our bone broth cleanse guide for what to expect.
Eating for your gut is bigger than a mug of broth
If your digestion is bothering you regularly, broth alone won't be what changes it. The things with the best evidence are less glamorous: eating regularly and slowly, noticing which foods bother you (a simple food diary helps, and the NIH suggests one for gas and bloating, see NIDDK), getting enough fiber in a way your gut can handle, drinking water, sleeping and managing stress. See our posts on bloating and rest and digestion.
When to talk to a doctor
Persistent bloating, pain, changes in bowel habits, blood in stool, unexplained weight loss, or trouble swallowing deserve a conversation with a doctor, not a new food routine. Bone broth is food. It can be part of how you eat, not a substitute for finding out what's going on.
FAQs
Does bone broth heal the gut lining?
There's no good human evidence that it does. The amino acids in broth have been studied for gut barrier function, mostly in animals and in lab settings. Broth is a gentle, nourishing food, not a gut treatment.
Is bone broth good for leaky gut?
"Leaky gut" isn't a recognized diagnosis, and no food has been shown to fix increased intestinal permeability. Broth can be part of a gentle way of eating while you work with a professional on what's causing your symptoms.
Can bone broth help with bloating?
Some people find warm, simple foods easier to tolerate when they feel bloated. Many broths contain onion and garlic, which commonly trigger bloating in sensitive people, so check the label. Persistent bloating is worth discussing with a doctor.
How much bone broth should I drink for gut health?
There's no established amount. A cup a day is a sustainable place to start. Begin with half a cup if you're new to it.
Is bone broth good for constipation or diarrhea?
Broth supplies fluid and salt, which help with hydration, particularly with diarrhea. It isn't a treatment for either, and ongoing changes in bowel habits should be checked by a doctor.
Is store-bought bone broth as good as homemade?
It can be, if the ingredient list is short and the broth is made from good bones with a long simmer. See powdered vs. liquid bone broth and our buyer's guide.
Keep reading: Bone Broth Benefits: What It Can (and Can't) Do for You · What to Eat When Your Digestion Feels Off · How to Make Congee With Bone Broth · How to Use Bone Broth · How to Cook Without Onion and Garlic