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Bone Broth

Bone Broth

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Bone broth is very common in the United States. It is prepared with animal bones and vegetables. It benefits both digestion and bone health.

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Possible Benefits

  • May improve digestion
  • May improve gut health 
  • May strengthen bones
  • May improve skin appearance
  • May enhance immunity
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How to Do It

The recipe is very simple: 

In a large pot, add 1-2 liters of water, bones, 4-6 tablespoons of apple vinegar, vegetables (such as carrots, onion, garlic, and celery), and bay leaves. Cook on high heat for 3-4 hours. Then, cook over medium heat for an additional 2 hours.

When it’s finished, you can store it in the refrigerator to consume later. 

If you wish, you can add some meat, although this is not usually done.

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Why it works

  • By generating gastric juices in the stomach, bone broth improves digestion and metabolism. 
  • Because of its high content of calcium, glucosamine, and magnesium, it helps strengthen bones and other cartilage tissues. 
  • It helps restore intestinal balance, which positively affects the immune system.
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Time Commitment

Up to 6 hours to prepare the broth 

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Suggested Frequency

Once per week

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Time of Day


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Possible Side Effects

Upset stomach, nausea, increased bowel movements

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  • It is better if you prepare this broth at home. 
  • If possible, organically source the animal bones so that the broth has a better source of nutrients. 
  • This broth is ideal to drink when you are on an intermittent fast, especially if it is a wide fasting window
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Supporting Studies and Articles

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  1. The pepsins of normal human gastric juice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184747/
  2. Physiological effects of oral glucosamine on joint health: current status and consensus on future research priorities. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3629992/
  3. Calcium Intake and Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/
  4. Dietary Reference Intakes for Calcium and Vitamin D. https://www.ncbi.nlm.nih.gov/books/NBK56060/
  5. What's the scoop on bone soup? https://www.health.harvard.edu/healthy-eating/whats-the-scoop-on-bone-soup
  6. The Phylogeny and Biological Function of Gastric Juice—Microbiological Consequences of Removing Gastric Acid. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6928904/
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 Digestion  Immunity
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