Bone Broth: Yay or Nay?
It’s been called “liquid gold,” a “gut healer,” and even “nature’s multivitamin.”
But is bone broth really all that? Or is it just a trendy sip in a pretty mug?
Let’s break it down.
What Is Bone Broth?
Bone broth is made by simmering animal bones (like chicken, beef, or fish) with water, vegetables, and herbs for hours - sometimes days. The idea is that this long cook time draws out nutrients like collagen, gelatin, and minerals from the bones.
It’s rich, savoury, and for many people - comforting. But does it live up to its wellness-halo reputation?
The Claims vs. The Science
Let’s unpack the most common health claims around bone broth and what the research actually says:
1. “It heals your gut.”
The claim: Bone broth contains gelatin and collagen that “seal” the gut lining and reduce inflammation.
The truth: While bone broth does contain gelatin, there’s no strong evidence that it repairs the gut lining or directly improves gut microbiome diversity. Your microbes are more interested in fibre than fancy broth.
Still, warm fluids can feel soothing when digestion’s off. Soothing? Yes. Magical gut elixir? Not quite.
2. “It improves skin, joints, and hair.”
The claim: Collagen in broth boosts elasticity and joint health.
The truth: Collagen is broken down into amino acids during digestion - just like any other protein. Bone broth isn’t a targeted delivery system. For skin or joint benefits, a clinically-dosed collagen supplement is more reliable.
3. “It’s full of minerals!”
The claim: Bone broth is loaded with calcium, magnesium, and other minerals.
The truth: Independent testing shows very low levels of minerals—certainly not enough to justify the hype (or the price tag).
Let’s Talk Price…
Okay, now for the real tea
Bone broth can be absurdly expensive, especially in trendy health food stores. And for what? A few grams of protein and a glorified stock?
If you love it, make your own - it’s basically kitchen scraps in disguise.
But dropping $12+ per jar? Not worth breaking the bank for.
So… Is Bone Broth Bad?
Not at all!
It can be a nourishing, comforting part of your week - especially in cooler months or when you’re unwell. It’s hydrating, soothing, and makes a great base for soups and stews.
But as for the “gut-healing miracle” claims?
🚫 Overhyped.
🚫 Overpriced.
Enjoy it for what it is, not what wellness culture wants it to be.
A More Balanced Perspective
For gut health, skin, and joints, you're better off with:
More fibre (think: legumes, wholegrains, veg)
Enough protein daily
Omega-3s (like fish, walnuts, flax)
Stress management and sleep support
… and a whole lot less pressure to buy the latest “miracle” broth.
Bottom Line: Yay or Nay?
Yay if you genuinely enjoy it
Yay as a warm, comforting food
Nay if you’re relying on it as a cure-all
Double nay if it’s blowing your grocery budget
The information in this article is intended for general education purposes only and is not a substitute for personalised medical or dietary advice. Always consult with your doctor, dietitian, or qualified health professional before making any changes to your health or nutrition plan.
