Does Bone Broth Help With Gut Health?

August 15, 2026

What is bone broth?

Bone broth is made by slowly cooking animal bones and connective tissue in water, often with vegetables and herbs.

Beef bone broth can include marrow bones, joints and other parts containing connective tissue. During the cooking process, collagen is broken down into gelatin and smaller collagen-derived peptides.

When a traditional bone broth like Spear & Arrow's cools, it becomes naturally jelly-like. This is a sign that gelatin has been extracted during cooking.

The finished broth can be enjoyed on its own or used as the base for soups, sauces, stews, gravies and dishes such as ramen.

So, does bone broth help with gut health?

Bone broth is often associated with gut health because it contains amino acids and collagen-derived compounds, including gelatin.

Some of these compounds have biological roles within the body, but it is important to distinguish between what bone broth contains and what has actually been demonstrated in humans through clinical research.

There is promising scientific interest in the relationship between diet, collagen, amino acids and the gastrointestinal system, but there isn't enough high-quality evidence to say that drinking bone broth directly heals or repairs the gut in humans.

That doesn't mean bone broth has no place in a gut-friendly diet.

It simply means we should look at bone broth as one nutritious food among many, rather than a miracle solution.

Why do people choose bone broth for gut health?

There are several reasons bone broth has become popular with people focusing on their digestive health.

1. It provides amino acids

Bone broth contains naturally occurring amino acids released from the bones and connective tissues during cooking.

Amino acids are the building blocks of proteins and play numerous roles throughout the body.

2. It contains gelatin

When collagen-rich connective tissue is slowly cooked, collagen can break down into gelatin.

Gelatin gives properly prepared bone broth its characteristic texture when chilled and contributes to its nutritional profile.

3. It can be an easy-to-digest food

A warm, simple broth can be appealing when someone wants something light and comforting.

However, individual tolerance varies, and there is no single food that is suitable for everyone.

4. It can replace highly processed foods

One of the biggest benefits of incorporating traditional foods such as bone broth into your diet may simply be the opportunity to build meals around minimally processed ingredients.

A nourishing bowl of homemade soup containing bone broth, vegetables, herbs and a source of protein can be a very different nutritional proposition from a highly processed convenience meal.

How to improve gut health naturally

If you're wondering how to improve gut health, it is worth looking beyond individual “superfoods”.

Your gut microbiome is influenced by your overall dietary pattern, lifestyle and many other factors.

Rather than searching for one magical ingredient, focus on building healthy habits consistently.

Eat a variety of plant foods

One of the most useful approaches to supporting a diverse gut microbiome is eating a wide variety of plant foods.

Different plants provide different types of fibre and other compounds that interact with the gut microbiome.

Try including a mixture of:

Vegetables
Fruit
Beans
Lentils
Whole grains
Nuts
Seeds
Herbs and spices

Think variety rather than perfection.

Increase fibre gradually

Fibre is an important part of a healthy diet and many fibre-rich foods are fermented by bacteria in the large intestine.

Good sources include vegetables, fruit, legumes, whole grains, nuts and seeds.

If you currently eat very little fibre, increase your intake gradually and drink enough fluid.

Some people with digestive conditions may need individual dietary advice, so more fibre isn't necessarily better for everyone.

Include fermented foods

Fermented foods can be another interesting addition to a varied diet.

Examples include:

Live yoghurt
Kefir
Sauerkraut
Kimchi
Certain fermented vegetables

Different fermented foods contain different microorganisms, and not every fermented food contains live cultures after processing.

Eat plenty of colourful vegetables

The phrase “eat the rainbow” is particularly useful when thinking about gut-friendly eating.

Different coloured vegetables provide different plant compounds and nutrients.

Try combining leafy greens, broccoli, carrots, peppers, beetroot, onions, mushrooms and other vegetables throughout the week.

Choose quality protein

Protein is an essential part of a balanced diet.

Depending on your dietary preferences, sources can include fish, eggs, poultry, meat, dairy products, beans, lentils, nuts and seeds.

Bone broth can complement these foods but shouldn't be relied upon as your primary protein source.

What are the best foods for gut health?

There isn't one definitive list of best foods for gut health, because everyone's dietary needs and tolerance are different.

However, a diverse diet containing plenty of fibre-rich plant foods is generally a good foundation.

Here are some foods worth incorporating into a varied diet:

🥦 Vegetables

Broccoli, cauliflower, leafy greens, carrots, peppers, courgettes and other vegetables provide fibre and a wide range of nutrients.

🫐 Berries

Blueberries, raspberries, strawberries and other berries provide fibre and naturally occurring plant compounds.

🥑 Avocado

Avocado provides fibre as well as healthy fats.

🌱 Beans and lentils

Legumes are excellent sources of dietary fibre and plant protein.

🥜 Nuts and seeds

Almonds, walnuts, chia seeds, flaxseeds and pumpkin seeds can contribute fibre, healthy fats and other nutrients.

🥛 Live yoghurt and kefir

These fermented dairy foods can contain live microorganisms, depending on the product.

🧅 Onions and garlic

Onions, garlic and other members of the allium family contain prebiotic fibres that can be utilised by certain gut bacteria.

🥬 Fermented vegetables

Sauerkraut and kimchi can provide beneficial microorganisms when they contain live cultures.

🍲 Bone broth

Bone broth can provide protein, amino acids and collagen-derived compounds and can be incorporated into soups, stews and other meals.

The important point is that bone broth doesn't replace these other foods.

A healthy gut-supportive diet is about the overall pattern.

Is bone broth a source of probiotics?

No.

This is an important distinction.

Bone broth is not a probiotic food.

Probiotics are live microorganisms that, when consumed in adequate amounts, provide a health benefit.

Traditional bone broth is cooked for a prolonged period, so it should not be considered a source of live probiotic cultures.

Instead, bone broth can sit alongside probiotic-containing foods such as certain live yoghurts and fermented foods.

Bone broth, prebiotics and probiotics: what's the difference?

These terms are often confused.

Probiotics

Live microorganisms that provide a health benefit when consumed in adequate amounts.

Prebiotics

Substrates that are selectively utilised by host microorganisms and provide a health benefit.

Bone broth

A food made by cooking bones and connective tissue, providing nutrients including amino acids and collagen-derived compounds.

They are three very different things.

A good gut-health diet can include foods from several of these categories.

Can bone broth be part of a gut-friendly meal?

Absolutely.

One of the easiest ways to incorporate bone broth into your diet is to use it as the foundation of a nutritious meal.

For example, you could make a simple bone broth soup containing:

Bone broth + vegetables + protein + herbs + whole-food carbohydrates

Or use bone broth to make:

Vegetable soup
Chicken soup
Beef stew
Ramen
Risotto
Gravy
Sauces
Slow-cooked dishes

This makes bone broth more than something you simply drink.

It becomes a versatile ingredient that can help you create nourishing meals.

Does everyone tolerate bone broth?

No food is universally suitable for everyone.

Some people may find bone broth comforting and easy to incorporate into their diet, while others may experience digestive symptoms after consuming particular ingredients.

For example, some bone broths can vary considerably in fat, salt and histamine content depending on how they are prepared and stored. However Spear & Arrows Bone Broth have less than 0.1g of fat, no added salt or any ultra processed ingredients making it a good all round natural option.

If you have a diagnosed digestive condition, food allergy or persistent digestive symptoms, speak with an appropriate healthcare professional or registered dietitian for personalised advice.

Gut health is about the bigger picture

When searching for how to improve gut health, it can be tempting to look for one food that will transform everything.

The reality is much less complicated — and potentially much more achievable.

Focus on your overall diet.

Eat a wide variety of whole foods.

Include plenty of fibre-rich plants where tolerated.

Stay hydrated.

Include fermented foods if they suit you.

Choose quality sources of protein.

Limit highly processed foods.

Get regular physical activity.

And pay attention to how your own body responds to different foods.

Bone broth can be part of this approach.

But it doesn't need to carry the responsibility of being a “gut-healing” miracle food.

Why quality matters when choosing bone broth

If you're buying bone broth rather than making it yourself, take a look at the label.

Ask:

What bones have been used?

Where did the animals come from?

Are the ingredients traceable?

How much salt has been added?

How much fat does it contain?

Does it contain unnecessary additives?

At Spear & Arrow, we believe the story behind a food matters.

Our bone broth is made using Irish grass-fed cattle bones, with a focus on provenance, traceability and simple ingredients.

Because when you're choosing food for yourself and your family, knowing where it comes from matters just as much as knowing what's on the ingredient list.