Gut health is one of the most common reasons people try bone broth. The conversation around it is often clouded by overclaiming on one side and dismissal on the other. This article sets out what bone broth actually contains, what the research does and doesn't show, and where the honest limits sit.
The gut barrier, briefly
The lining of the intestine is a single layer of cells held together by proteins called tight junctions, which control what passes from the gut into the bloodstream. Researchers study how this barrier works and what affects it. (Horowitz et al., Nature Reviews Gastroenterology and Hepatology, 2023.)
What's in bone broth
A long, slow simmer draws gelatin and amino acids out of bones and connective tissue. The ones people ask about most are:
- Gelatin: the cooked form of collagen. It's what makes a proper broth set when chilled.
- Glycine: the most abundant amino acid in gelatin.
- Proline and hydroxyproline: two more amino acids that are common in collagen.
- Glutamine: an amino acid that the cells lining the gut use as fuel.
What the research shows, honestly
Glutamine. Most research uses concentrated glutamine supplements, not food. A 2024 systematic review and meta-analysis of clinical trials found that glutamine supplements did not significantly change gut permeability overall. An effect appeared only at high doses (over 30g a day) taken for short periods. (Abbasi et al., Amino Acids, 2024.) A cup of broth contains far less than that.
Glycine. Glycine has many roles in the body, and researchers are interested in its effects, but most studies are in animals or use supplement doses. (Wang et al., Amino Acids, 2013.)
Bone broth itself. Human clinical trials on bone broth are still scarce. So we don't claim that broth treats or heals anything. It's a nourishing, easy-to-digest food that provides gelatin and amino acids as part of a varied diet.
What bone broth is not
Bone broth isn't a treatment for leaky gut, irritable bowel syndrome, inflammatory bowel disease or any other condition. If you have ongoing digestive symptoms, see your GP or a qualified health professional.
The gel test
Chill your broth overnight. A properly made bone broth sets like jelly, because of the gelatin from a long simmer. If it stays runny, it was either simmered for a shorter time or made with fewer collagen-rich bones. Ours is slow-simmered for 18+ hours from certified organic, pasture-raised bones.
How to use it every day
One cup a day is an easy habit. Stir a scoop of Byron Bay Bone Broth powder into hot water, or use it in place of stock in soups, risotto and braises.
Frequently asked questions
Does bone broth help with gut health?
Bone broth provides gelatin and amino acids, including glutamine and glycine. Research on these nutrients mostly uses concentrated supplements, and human trials on broth itself are limited, so we don't make gut health claims. Enjoy it as a nourishing food.
Does bone broth heal leaky gut?
No, and we don't claim it does. Talk to a health professional about ongoing digestive concerns.
What makes a good bone broth?
Long simmering, collagen-rich bones and a short ingredient list. Look for certified organic ingredients and check that it gels when chilled.
References
- Abbasi F et al. A systematic review and meta-analysis of clinical trials on the effects of glutamine supplementation on gut permeability in adults. Amino Acids. 2024. doi:10.1007/s00726-024-03420-7
- Horowitz A, Chanez-Paredes SD, Haest X, Turner JR. Paracellular permeability and tight junction regulation in gut health and disease. Nature Reviews Gastroenterology and Hepatology. 2023;20:417–432.
- Wang W et al. Glycine metabolism in animals and humans: implications for nutrition and health. Amino Acids. 2013;45(3):463–477.
