Busting the bone broth myth

Clinic Icon

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

Bone broth has worked its way up from a humble cold remedy to ‘superfood’ status hyped up for aiding digestive issues, ‘boosting’ immunity and removing wrinkles…

BUT… here are the facts vs fiction.

The claims are mostly down to the collagen. Collagen is a protein, and protein is important, but it’s not a ‘complete’ protein because it lacks one of the essential amino acids (the protein building blocks).

When your gut is breaking it down, it can’t necessarily tell whether the amino acids (which your body uses to build its own muscle) are coming from the bone broth or other protein foods.

Does it help digestion?

There’s no good evidence that it’s effective in helping digestion either. Some initial studies in animals are behind this claim, but it’s super important to remember humans are VERY different.

Getting some relief from gut symptoms?

Some people with IBS do report that it can relieve their symptoms in the short term.

But this is NOT because it’s ‘healing’ the gut – instead, it’s just giving your sensitive tummy a rest by reducing the fibre load (just as any low-fibre / protein food would).

Restricting this fibre long-term (e.g. the ‘bone broth diet’) will essentially starve your gut bacteria – a bad idea for your gut health. We don’t want our GM to go hungry!

One study also warned about the potentially dangerous heavy metal content in organic chicken bone broth, especially lead, which can be harmful. While that may not be the case for other broths, it’s worth watching out (Monro et al, 2013).

Many shop-bought versions can also be high in salt, which can contribute to high blood pressure and risk of heart disease.

If you enjoy the taste, then, of course, go ahead – just don’t spend your hard-earned cash on expensive broths and powders thinking it’s a magic superfood

My choice

Go for plant-packed soups instead!

Share

Related articles

The Gut Health newsletter shown on an iPad

Sign up for our free newsletter & gut health guide

Not sure where to start on your gut health transformation? Sign up for free and we’ll empower you every month with the latest educational blogs, gut-loving recipes, research updates and helpful resources delivered straight to your inbox. You’ll also receive a downloadable guide with an intro to gut science, practical advice and exclusive recipes. Lots of support and no spam.