Bone Broth for Gut Health: Collagen, Leaky Gut, and Side Effects

Bone broth has become a wellness favorite, with claims that it can reverse intestinal permeability (a.k.a., leaky gut), reduce inflammation, feed beneficial gut bacteria, and improve digestion. But is bone broth actually good for your gut health, or is it all hype?

The truth lies somewhere in between. Bone broth contains nutrients that may support digestive health, but research hasn't established that drinking it can repair the intestinal barrier or reverse gut imbalances.

So, before you start sipping an entire pot, let's explore the potential gut-health benefits of bone broth, what the research says about collagen, and the side effects you should know about.

What is bone broth, and what's in it?

Bone broth is made by simmering animal bones, connective tissue, and sometimes vegetables or herbs in water. Unlike regular broth, which generally cooks for a shorter time, bone broth typically simmers for several hours. 

This longer simmering time helps release gelatin, amino acids, and some minerals into the liquid [1]. 

Here's what you might find in a cup of bone broth:

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Component	What it provides	Good to know
Collagen and gelatin	Proteins derived from connective tissue	Amounts vary considerably between recipes
Glutamine	An amino acid involved in intestinal cell function	Broth amounts may be relatively small
Glycine	An amino acid involved in collagen production	Human evidence for gut-specific benefits is limited
Minerals	Small amounts of calcium, magnesium, and potassium	Bone broth isn’t necessarily a rich mineral source
Protein	Amino acids used for tissue maintenance	Protein content varies by product and preparation

Bone broth provides useful nutrients, but its dietary value depends on several factors:

• Types of bones you use
• Amount of water you add
• Whether you mix in other ingredients
• How long you simmer it 

For example, a joint bone contains type 2 collagen (a cushioning, shock-absorbing form found in joint cartilage). In contrast, regular bones contain type 1 collagen (the body’s most abundant form, which gives bone its strength and structure) [2]. Type 1 collagen plays a key structural role in your intestinal wall and helps to maintain tissue strength and integrity, making it an important element of gut health [3].

Adding vegetables and herbs to your homemade bone broth could also add nutrients and antioxidants. When testing different ingredients, you can opt to add a tablespoon or two of apple cider vinegar to help extract more minerals from the bones [4].

Amino acid content differs depending on whether you make it yourself or buy it, with store-bought varieties often containing fewer amino acids [5]. Cooking your broth longer also extracts more minerals, making it more nutrient-rich [4].

Does bone broth actually contain collagen?

Bone broth contains collagen-derived proteins, but there's an important catch.

When you heat bones and connective tissue, collagen breaks down into gelatin. During digestion, your body breaks these proteins down further into peptides and amino acids it can absorb and use.

That means collagen in bone broth doesn't travel directly to your gut lining to help repair it.

Breaking down the collagen doesn’t necessarily diminish the benefits, though. Some amino acids in bone broth may have anti-inflammatory effects, particularly glutamine, an amino acid released during digestion [6]. A mouse study suggests bone broth's amino acids may help reduce inflammation in a model of ulcerative colitis [1]. In a rat study, glutamine helped protect the cells lining the gut from damage and supported their recovery [7].

Another potential benefit comes from glycine. Animal studies show glycine can help to increase the production of short-chain fatty acids like butyrate, acetate, and propionate [8]. SCFAs, especially butyrate, are the main fuel source for the cells lining your colon, helping support healthy cell turnover and a strong gut lining [9]. Butyrate also signals specialized cells to produce protective mucus, which helps keep microbes and irritants away from your gut wall [10].

How much collagen is in bone broth?

It depends on many factors. There is no standard amount of collagen because it varies with the bones, ingredients, recipe, and simmering time [5].

For example, you may use a mix of meaty bones, regular bones, joints, and even chicken feet, which will give you more collagen than a recipe with only regular bones.

Commercial bone broths may provide several grams of total protein per serving, but that doesn't tell you exactly how much collagen they contain.

Can bone broth help with “leaky gut”?

Your intestinal barrier helps regulate what passes from your digestive tract into your bloodstream. Increased intestinal permeability has been associated with certain digestive and inflammatory conditions [11].

Bone broth is touted as a potential solution to gut permeability because it contains glutamine. Studies show glutamine plays a large role in maintaining your gut lining and microbiome while also minimizing inflammation [12]. That doesn't mean bone broth contains enough to produce the same effects found in lab testing.

Human clinical trials haven't established claims that bone broth reduces gut inflammation or restores gut microbiome diversity.

Based on the current evidence, bone broth for leaky gut is best viewed as a supportive addition to a balanced diet, not a standalone solution.

Collagen supplements vs. bone broth for “leaky gut”

Collagen supplements are an alternative if you don’t have time to make your own bone broth. They typically contain measured amounts of hydrolyzed collagen (a.k.a. collagen peptides) and may be a better option if you prefer convenience or precise collagen amounts.  

Bone broth provides a less standardized mixture of proteins and other nutrients, so it’s harder to track your collagen intake. But bone broth does include a mix of minerals and other nutrients that a collagen supplement won’t provide.

Neither has strong clinical evidence showing it can strengthen a compromised gut lining.

Bone broth is a good source of collagen and can contribute collagen-derived protein, but if consistent dosing is your concern, then supplements may be your best bet.

How bone broth may support gut health

Bone broth's potential benefits for gut health largely come from its nutrients and its role as a hydrating, easy-to-consume food.

Here's how it may fit into a gut-friendly diet.

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Potential benefit	How it may help	Strength of evidence
May support the gut lining	Provides amino acids, including glutamine and glycine, involved in normal tissue function	Limited direct human evidence for bone broth
Supports hydration	Supplies fluid and some electrolytes	Well established for fluid intake
May be easy to digest	Warm liquid requires little chewing and may be tolerated when appetite is low	Limited: based mostly on clinical practice, not bone broth studies
Contributes protein	Provides amino acids used in tissue maintenance	Established nutritional role
May complement a varied diet	Can be used with vegetables, legumes, and other nutrient-rich ingredients	Indirect: research supports varied diets, not bone broth specifically

Chicken vs. beef vs. vegan bone broth

Now that we’ve explored the benefits of bone broth, you may be wondering: is chicken, beef, or plant-based bone broth better?

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Type	Gut-relevant notes	Good to know
Chicken bone broth	Contains gelatin and amino acids from chicken bones and connective tissue	Generally lighter in flavor
Beef bone broth	Contains collagen-derived proteins and gelatin	Often richer, although protein content varies
Vegan “bone broth”	Provides plant-derived nutrients but no animal collagen	Can include fiber-rich vegetables and herbs

Chicken bone broth may appeal to you if you prefer a milder flavor, while beef offers a richer alternative. You can use both broths as a base for stews, soups, or any recipe that calls for bouillon cubes.

Vegan bone broth isn't technically bone broth, but plant-based versions can still contribute to hydration and a varied diet. Like chicken and beef broth, you can use it as a base for any recipe that calls for bouillon cubes.

Ultimately, choose what you enjoy and are most likely to have consistently.

How to use bone broth for gut health

There's no best time to drink bone broth for gut health. Morning, afternoon, or evening can all work.  What matters most is how bone broth fits into your overall diet.

A few practical ways to enjoy it include sipping a warm cup on its own, pairing it with a meal, or using it as a base for soups, stews, and cooked grains.

If you have a sensitive stomach, start with a small serving, like half a cup, to test how well you tolerate it.

If you’re on a low-sodium diet due to an underlying condition, then choose recipes that use less salt.

Ideally, make your bone broth at home. But if you’re pressed for time or lack the tools or prep space, choose store-bought varieties with minimal ingredients and appropriate salt levels. You want to look for “low sodium” broths that contain around 140 mg of sodium per cup. This allows you to enjoy a tasty broth while leaving enough in your “sodium budget” (around 2000 mg per day for adults) for the rest of your meals.

Keep in mind, commercial bone broths don’t contain the same amounts of amino acids as homemade broths [5].

Bone broth negative side effects and who should be cautious

Although bone broth is generally well tolerated, it isn't suitable for everyone.

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Possible side effect	Why it may happen	What may help
Histamine-related symptoms	Storage and preparation can influence histamine levels	Use fresh ingredients, cool promptly, and freeze portions
Excess sodium	Some commercial broths contain considerable added salt	Check labels and choose lower-sodium options
Digestive discomfort	Fat content or individual ingredient sensitivities	Try smaller servings or skim excess fat
Heavy metal concerns	Bones can store small amounts of lead, and it can leach into broth during long simmering	Choose broths from brands that test for heavy metals, or source bones from pasture-raised animals, and rotate broth with other foods
Increased purine intake	Meat-based broths contain purines, natural compounds your body breaks down into uric acid	Seek individual guidance if managing gout

Simmering too long is sometimes blamed for higher histamine content, but histamine levels depend more on ingredient freshness, microbial activity, and how long the broth is stored [13]. 

That means shortening simmering time alone doesn't guarantee a low-histamine broth. 

If you don’t have mast cell activation syndrome (MCAS) or histamine intolerance, then your main concern is choosing high-quality ingredients to reduce your risk of heavy metal exposure. Fortunately, studies show that heavy metal risk in commercially produced bone broths is low [14].

Tailor your bone broth recipe according to your food sensitivities and reduce the fat content if you have trouble absorbing it.

See how your diet shapes your gut health

Bone broth might be part of your wellness routine, but the only way to know whether your healthy habits are affecting your gut is to understand your individual microbiome. Tiny Health's Adult Gut Health Test is an at-home gut microbiome test that uses shotgun metagenomic sequencing to analyze your gut microbes.

By testing at different times, you can track changes in gut microbiome diversity and bacterial composition as your diet and lifestyle evolve.

With personalized insights and evidence-based recommendations, Tiny Health can help you make informed wellness decisions.

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