Reviewed by Lindsey Wilson, Certified Integrative Nutrition Health Coach (IIN) · November 2026
If you're on a GLP-1 medication like Ozempic, Wegovy, Mounjaro or Zepbound, bone broth is one of the easiest things to get down on days when food doesn't sound good. It's warm, salty and gentle, it counts toward your fluids, and it makes a good base for small, protein-rich meals. What it isn't is a protein plan on its own. Here's how to use it well.
A note on where we stand: at OWL we don't talk about weight loss. This guide is about eating well and feeling OK while you're on the medication, whatever your reason for taking it.
Why eating feels different on a GLP-1 medication
These medications slow how fast food leaves your stomach and turn your appetite way down. Many people feel full after a few bites, and the most common side effects are digestive: nausea, constipation and diarrhea, especially when you're starting out or moving up a dose.
A 2025 advisory from four medical and nutrition societies laid out what matters most for people on these drugs. Its priorities include managing digestive side effects, eating mostly minimally processed, nutrient-dense food, and getting enough protein, along with strength training, to protect muscle (Mozaffarian et al., 2025). When you're only eating small amounts, every bite has more work to do.
Where bone broth helps
On queasy days. Small sips of something warm and savory are often easier than a plate of food. Heat a cup, sip it slowly over 15 or 20 minutes, and stop when you've had enough.
For fluids and salt. Eating less food means taking in less water and sodium, and vomiting or diarrhea can push you further behind. A mug of broth counts toward your fluids and adds a little sodium. Water still does most of the work, so keep a glass nearby too.
As a base for real meals. This is where broth earns its place. It turns small amounts of protein and vegetables into something soft, warm and easy to eat.
The honest part: broth alone isn't enough protein
Our bone broths have about 5 grams of protein per 8-ounce cup. Some brands have more, but even at 10 grams, a mug of broth covers only a small slice of what most adults need in a day. So think of broth as the vehicle, not the main event.
A few easy ways to add protein to a cup of broth:
- Egg drop broth. Bring a cup of broth to a simmer and slowly stir in a beaten egg. One large egg adds about 6 grams of protein.
- Chicken and rice. Add a few spoonfuls of shredded chicken and cooked rice to hot broth.
- Soft tofu. Cube silken tofu and warm it in broth with a little ginger.
- Congee. Simmer rice in broth until soft, then stir in shredded chicken or an egg. Our congee guide walks you through it.
- Brothy soups. Lentils, white beans or fish poached in broth all go down easier than a big, dense plate.
For more ideas, see Simple Warm Meals for When Digestion Feels Off.
How to make broth easier on your stomach
- Go small and slow. Half a cup sipped slowly beats a big bowl you can't finish.
- Keep it lighter on fat. Greasy food is a common nausea trigger. If you make broth at home, chill it and skim the fat off the top.
- Add ginger. Fresh ginger is a traditional go-to for an unsettled stomach, and it's an easy addition to a mug of broth.
- Watch your seasonings. Every OWL broth is made without onion or garlic, which some people find heavy on a sensitive stomach. Read the label on whatever broth you buy.
If constipation is the problem
Fluids and fiber both matter, and both tend to drop when appetite does. Broth helps with the fluid side. Vegetables cooked soft in broth, like carrots, zucchini and squash, add fiber gently. Bring fiber up gradually, since a sudden jump can make bloating worse.
Some people also want a daily supplement focused on digestion. Our GLP-1 Gut Support pack combines probiotics, fiber and triphala. To be clear, it's a supplement, not a GLP-1 medication, and it doesn't replace one. Check with your prescriber before adding any supplement while you're on a prescription.
Call your doctor if you have severe or lasting stomach pain, can't keep fluids down, or notice signs of dehydration like dizziness or very little urine.
Making it a habit
The people who do best with broth tend to keep it easy: a few jars in the fridge, a mug on the hard mornings, a pot of soup on the weekend. If you'd rather not make it, our 6-pack of Broth Elixirs is the simplest way to keep it on hand, and our How to Use Bone Broth guide has 12 everyday ideas.
Curious how GLP-1 works in the body to begin with? Start with What Is GLP-1?
Bone broth and GLP-1 medications: FAQs
Does bone broth help with Ozempic nausea?
Many people find warm broth easier to tolerate than solid food when they feel queasy. It won't stop nausea, but small, slow sips are a gentle way to get fluids and a little nutrition in. If nausea is severe, talk to your prescriber.
Is bone broth enough protein on a GLP-1?
No. A cup has roughly 5 to 10 grams of protein depending on the brand. Use it as a base for eggs, chicken, tofu, fish or beans to get more.
Can I drink bone broth instead of meals?
It's better as part of a meal or a small snack than as a replacement. Your body still needs protein, fiber and a range of nutrients, and those are harder to get when you're eating less.
Does bone broth help with "Ozempic face"?
There's no evidence that drinking bone broth prevents the facial changes some people notice with weight loss. Getting enough protein and doing strength training are what clinicians emphasize for protecting muscle overall.
When is the best time to drink bone broth on a GLP-1?
Whenever it's easiest for you. Many people like a mug in the morning, when solid food feels hardest, or as a small snack between meals.
This article is for general education and isn't medical advice. Talk to your prescriber about your diet, side effects and any supplements while you're on a GLP-1 medication.
Keep reading: What Is GLP-1? · Bone Broth for Gut Health · How to Use Bone Broth · How to Choose the Healthiest Bone Broth to Buy