In a world of fast food and quick fixes, bone broth stands out as a timeless remedy making a comeback. Across Australia, more people are turning back to traditional foods like bone broth to support gut healing — and for good reason. This nutrient-rich elixir, simmered from bones, connective tissues, and herbs, has been cherished for centuries across cultures—from Chinese medicine to European kitchens.
Today, it’s celebrated for its bone broth benefits, particularly as one of the top gut healing foods. At Vibrant Nutrition, we’re diving into why this traditional staple is a powerful ally for modern gut issues, backed by science and practical tips to make it part of your life.
What Makes Bone Broth Special?
Bone broth is more than just soup—it’s a slow-cooked powerhouse of nutrients extracted from animal bones (chicken, beef, or fish), cartilage, and marrow. Hours of simmering release collagen, gelatin, amino acids, and minerals like calcium and magnesium. Unlike store-bought stocks, real bone broth is unprocessed and free of artificial additives, making it a natural choice for gut health.
Key Nutrients in Bone Broth
- Collagen and Gelatin: Support gut lining repair and elasticity.
- Amino Acids: Glutamine and glycine support gut health and reduce inflammation.
- Minerals: Phosphorus, potassium, and trace elements nourish your body.
These components work together to address common gut woes like leaky gut, and inflammation—issues all too common in our modern diets.
Bone Broth Benefits for Gut Health
Science and tradition align on why bone broth is a standout among gut healing foods. Here’s how it tackles modern digestive challenges:
1. Repairs the Gut Lining
A "leaky gut"—where the intestinal barrier weakens—can let toxins and bacteria slip into your bloodstream, sparking inflammation. Gelatin, derived from collagen in bone broth, helps seal these gaps. A 2021 study in Nutrients found that collagen peptides improve gut barrier function, reducing symptoms like abdominal pain and fatigue. For those with IBS or food sensitivities, this is a game-changer.
2. Reduces Inflammation
Chronic inflammation underlies many gut issues, from Crohn’s disease to indigestion. The amino acid glycine in bone broth has anti-inflammatory properties, calming the gut and beyond. Research in The Journal of Clinical Investigation (2019) showed glycine suppresses inflammatory pathways, offering relief without side effects.
3. Supports Digestion
Glutamine, another amino acid abundant in bone broth, fuels intestinal cells and aids digestion. It helps maintain a healthy gut lining and may ease symptoms of conditions like gastritis. A 2020 review in Frontiers in Nutrition highlighted glutamine’s role in protecting the gut during stress or illness—perfect for today’s busy lifestyles.
4. Boosts Microbiome Health
A balanced microbiome is key to gut wellness. While bone broth isn’t a probiotic itself, its nutrients create a supportive environment for good bacteria. Paired with prebiotic foods (like onions or garlic, often cooked into broth), it’s a holistic boost for microbial diversity.
Tip: Combine bone broth benefits with gut healing foods like fermented veggies for a synergy that nurtures your microbiome.
Modern Gut Issues: Why Bone Broth Matters Now
Today’s diets—high in processed foods, sugar, and antibiotics—disrupt gut health like never before. Conditions like leaky gut, IBS, and SIBO (small intestinal bacterial overgrowth) are on the rise, often tied to these stressors. Bone broth offers a gentle, ancestral solution, delivering nutrients our bodies recognise and thrive on, without the complexity of synthetic supplements.
How to Incorporate Bone Broth into Your Routine
Ready to tap into bone broth benefits? Here’s how to make it a practical part of your gut healing journey:
1. Make Your Own
- Ingredients: Bones (organic chicken, beef, or fish), water, apple cider vinegar (to extract minerals), and aromatics (onions, carrots, celery).
- Method: Simmer for 12-24 hours on low heat or in a slow cooker. Strain and store in the fridge (up to 5 days) or freezer.
- Tip: Roast bones first for deeper flavour.
2. Sip It Solo
Drink a warm mug daily, seasoned with salt, pepper, or turmeric for an anti-inflammatory kick. It’s a soothing ritual that doubles as gut therapy.
3. Cook with It
Use bone broth as a base for soups, stews, or grains like rice and quinoa. It adds depth and nutrition to every bite.
4. Buy Smart
No time to simmer? Choose high-quality, organic store-bought options with minimal ingredients—avoid those with artificial flavours or MSG.
Tip: Pair gut healing foods like bone broth with recipes featuring ginger or garlic for added digestive support.
What the Science Says—and What It Doesn’t
While bone broth’s benefits are promising, research is still catching up. Studies on collagen and amino acids support its gut-healing potential, but large-scale human trials specific to bone broth are limited. A 2022 review in Food Science & Nutrition noted that anecdotal evidence and smaller studies align with its traditional use, though more data is needed. At Vibrant Nutrition, we see it as a safe, nutrient-dense addition to a balanced diet—not a cure-all, but a solid step forward.
Real-Life Wins: Bone Broth in Action
Clients at Vibrant Nutrition often report less bloating and smoother digestion after adding bone broth to their routines. One client with chronic reflux found relief sipping it between meals, while another with IBS praised its calming effect during flare-ups. These stories echo what traditional healers have known for generations: bone broth nurtures from the inside out.
Bone broth is like a warm hug for your gut. I recommend it to clients with leaky gut or inflammation because it’s gentle yet packed with nutrients. My favourite trick? Simmer it with a splash of apple cider vinegar and a knob of ginger—it pulls out more minerals and adds a zing that soothes digestion. Start with a cup a day and watch how your body responds.
Gut-Healing Beef Bone Broth
A slow-cooked, nutrient-rich broth to support gut lining repair, reduce inflammation and nourish your microbiome. Recommended by Australian clinical nutritionist Lisa Snowdon.
Ingredients - Serves 8
1.5kg beef bones (knuckle, marrow or mixed)
2 tbsp apple cider vinegar (to draw minerals from bones)
3 litres cold filtered water
1 brown onion, roughly chopped
2 carrots, roughly chopped
3 celery stalks including leaves, roughly chopped
4 garlic cloves, smashed
2 tbsp fresh ginger, sliced
2 bay leaves
1 tsp whole black peppercorns
Sea salt to taste
Method
Step 1 - Roast the bones Preheat your oven to 200°C. Place the beef bones on a baking tray and roast for 30 minutes until well browned. This step deepens the flavour and is worth the extra time.
Step 2 - Soak with apple cider vinegar Transfer roasted bones to your slow cooker. Add the apple cider vinegar and cold filtered water. Let the bones soak for 30 minutes before turning on the heat — this helps draw minerals out of the bones.
Step 3 - Add vegetables and aromatics Add the onion, carrots, celery, garlic, ginger, bay leaves and peppercorns to the slow cooker. No need to peel anything — just roughly chop and add.
Step 4 - Slow cook Set your slow cooker to LOW and cook for 24 hours. The longer it cooks, the more collagen and minerals are released. Don't be tempted to rush this step.
Step 5 - Skim and strain In the first couple of hours, skim any grey foam off the surface and discard. Once cooking is complete, strain the broth through a fine mesh sieve or cheesecloth into a large bowl or pot. Discard the solids.
Step 6 - Cool and store Allow the broth to cool completely. A layer of fat will solidify on top — you can skim this off or stir it back in. Season with sea salt. Store in glass jars in the fridge for up to 5 days, or freeze in portions for up to 3 months.
Lisa's tips
Look for organic or grass-fed beef bones from your local Australian butcher — ask specifically for knuckle, marrow or neck bones which are highest in collagen.
A good broth will gel in the fridge like jelly — this means it's rich in gelatin, which is exactly what you want for gut lining repair.
Sip a warm mug daily between meals for best results, or use as a base for soups, stews and grains.
Add a pinch of turmeric during cooking for extra anti-inflammatory benefit.
Not suitable for histamine intolerance — long-cooked broths are high in histamine. If you suspect histamine issues, speak with Lisa before adding this to your routine.
Low FODMAP variation: Omit the onion and garlic. Replace with the green tops of spring onions added during cooking. Add garlic-infused olive oil after straining for flavour without the FODMAPs. Apple cider vinegar is generally tolerated in the small amount used here, but reduce or omit if you are sensitive.
Heal Your Gut with a Timeless Tradition
Bone broth bridges the gap between ancient wisdom and modern needs, offering a simple, effective way to support your gut. Its bone broth benefits—repairing, soothing, and nourishing—make it a standout among gut healing foods. At Vibrant Nutrition, we’re here to help you harness its power with recipes, tips, and personalised guidance.
If you're based anywhere in Australia and want personalised guidance on healing your gut through nutrition, I offer online consultations via Zoom and phone. Get in touch to find out how I can help.
See more about my Gut Fix program.
References
- Clark, K. L., Sebastianelli, W., & Flechsenhar, K. R. (2021). Collagen supplementation and gut health: A systematic review. Nutrients.
- Razak, M. A., Begum, P. S., & Viswanath, B. (2019). Glycine’s role in inflammation and gut repair. The Journal of Clinical Investigation.
- McCarty, M. F., & DiNicolantonio, J. J. (2020). The role of glutamine in gut health and systemic wellness. Frontiers in Nutrition.
