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The Recommended Guide on How To Drink Bone Broth

If you’re new to the concept of consuming bone broth, it can seem overwhelming. “You want me to just drink it…plain?” people often ask.

Making bone broth a part of your healthy lifestyle is much more than just guzzling mugs of the liquid gold.  You can easily weave it into your normal food routine and actively support gut health and wellness without even thinking twice.

As with any new habit, getting started is the hard part. Plus, people drink bone broth for different reasons so how do you know if you’re doing it right?

To get to the bottom of this, we reviewed common conditions and ailments where bone broth is frequently used. Not only did we look into how to drink bone broth for each condition but we also examined frequency and amount. We’ve detailed our findings below so keep reading to learn how to drink bone broth with confidence!

Arthritis/Joint Pain (Severe and Mild)

Metabolism, Detox, and Weight Loss

Skin Conditions

Autoimmunity

Digestion, Leaky Gut, and IBS

Arthritis/Joint Pain (Severe and Mild)

Many people turn to bone broth after battling arthritis (rheumatoid and osteo), fibromyalgia, and other chronic pain conditions.

How often should you drink bone broth for arthritis?

As often as you can stomach it.

This is the perfect situation to consider swapping out your morning coffee for a hot cup of bone broth. While ditching caffeine doesn’t seem appealing, coffee can certainly be associated with arthritic conditions. In this instance, bone broth is its natural antithesis.

How much should you drink?

A minimum of 8 ounces daily, but seriously, as much as you can tolerate.

16 to 32 ounces daily for a short period (one to two weeks, or up to 30 days) may be most effective at halting inflammatory progression, and then reducing to a maintenance amount of 8-12 ounces daily can be impactful.

How should you consume it?

Any way that you can get it down.

Some people struggle with the acquired taste of bone broth. This isn’t due to the taste but because it has less flavor compared to coffee and sugary beverages.

Bone broth is more comparable to a cup of tea with a mild flavor. If you’re struggling to adjust to drinking bone broth plain, start making soup daily. You’ll be less aware that you’re drinking it and can easily take in upwards of 20 ounces daily. You can make your bone broth soup extra anti-inflammatory by adding turmeric, garlic, onions, and kale.

Metabolism, Detox, and Weight Loss

The glycine found in bone broth supports the liver in removing toxins from the body. As a result, many have turned to bone broth for detoxification and weight loss purposes. We even did our own bone broth detox and saw some pretty interesting results.

How often should you drink bone broth for detox and weight loss?

It depends!

Since a sluggish metabolism is often closely connected with toxicity and obesity, bone broth can have a dramatic impact on your health.

Depending on the rigor of your plan, you may end up drinking a lot of bone broth for a while. This is especially true if you’re following a bone broth diet plan. You might be drinking it for every meal initially either as a replacement or alongside. Further down the road it still might be a twice-a-day thing.

How much should you drink?

You might end up consuming 40 or 50 ounces a day at times while only having about 12-24 on other days. It depends on the specific plan you’re following and how much weight you have to lose.

How should you consume it?

In this case, heat in a mug and drink plain.

You can definitely add it to soups or stews but bone broth diet plans often call for a few days where your only food intake is bone broth.

While that sounds extreme, a bone broth fast isn’t a starvation diet. Not only is bone broth high in protein, but it’s also gentle on the digestive system while nourishing your body at a cellular level. It’s like throwing your body into a repair cycle. By eliminating the excess work of digestion, you’re allowing it to focus on the business of dealing with other things that need help.

Note: Bone broth fasts or diets should not be done unless you’ve gotten an all clear from a qualified practitioner. Pregnant women or those in especially vulnerable conditions should not do bone broth fasts.

Skin Conditions

One of the best ways to restore your skin is to consume collagen. It just so happens that bone broth is packed with this skin healing nutrient.

How often should you drink bone broth for skin health?

Daily!

Bone broth is rich in collagen, which helps to add elasticity and strength to your skin, hair, and nails. For skin conditions like eczema or psoriasis, a daily bone broth routine could be beneficial in nourishing your gut which is often where skin conditions start from.

How much should you drink?

6-12 ounces daily.

It’s nice to add this as part of your morning or evening routine, so that (a) you remember to drink it every day and (b) you’re training your body to get its daily dose of skin boosting nutrients at the same time. Drinking bone broth before bed along with taking a probiotic supplement can be a powerful skin supportive program.

How should you consume it?

Plain or in a soup or stew.

For time-crunched people, planning dinner recipes that utilize a slow cooker and bone broth can be the perfect way to get your bone broth in without having to think extra hard about it. Just drink some extra broth leftover from slow cooking your roast, or have an extra cup of soup broth after dinner.

Autoimmunity and Increased Immunity

We interviewed aut0immune experts at length about the benefits of bone broth. Here’s one of the expert quotes from Alaena Haber:

Autoimmunity and gut health are mutually inclusive health concerns. Bone broth is a time-tested home remedy for both acute and chronic gut distress. Considering one of the main keys to a balanced immune system is gut health, bone broth is the perfect ‘supplement’ for anyone looking to manage the symptoms and inflammation caused by Hashimoto’s and other autoimmune diseases.

How often should you drink bone broth for immune balance?

Daily, or at least four times per week.

Whether you’re dealing with an overactive immune system that is attacking your own body, or an under active one that isn’t attacking the viruses and bacteria that it should, bone broth can help to nourish the gut, where a large portion of the immune system resides.

How much should you drink?

As much as you can, relative to how sick you are or how intense your symptoms are.

The old remedy of sipping chicken soup when you’re sick is leveled up when you’re drinking chicken or beef bone broth. While soup stock can be nourishing, you’re adding in a whole new level of nutrients when you’re drinking bone stock.

How should you consume it?

If you’re under the weather from a current cold or flu infection, sip it around the clock. If you’re in the throes of an autoimmune flare, ditch coffee and tea, and savor at least three cups a day (around breakfast, lunch, and dinner). Additionally, enjoy soup or stew with bone broth in it at least three times a week. Add immune balancing foods like turmeric, garlic, onion, squash, kale, and chard to give your soup or stew some extra super powers.

Digestion, Leaky Gut, and IBS

The glutamine found in bone broth helps repair the walls of your intestines and reverse leaky gut. It’s why so many gut health experts recommend bone broth to their patients.

How often should you drink bone broth for digestive health?

Daily.

When you’re suffering from problems with digestion, absorption, or irritable bowel issues, your whole body is suffering. The digestive tract is considered the seat of health. We can’t be healthier than what we are putting into our bodies and if we aren’t absorbing or digesting what we’re eating, we are still not well.

Bone broth is rich in nutrients that help improve stomach acid. This results in improved digestion. It also helps seal the tight junctions in the small intestine leading to improved protection against toxins or partially digested food particles circulating through the bloodstream.

Bone broth can also help nourish the large intestine to better perform its task of eliminating waste. Fat is an essential nutrient for proper elimination and protein is vital for cellular energy and repair. Thanks to Kettle and Fire’s recipe, it’s also low in garlic and onion. This makes it friendly for those who are eating a low FODMAP diet for IBS.

How much should you drink?

Anywhere from 8 ounces to many cups a day.

This is dependent on your current state of wellness and digestive health. If you’re experiencing a number of unpleasant symptoms associated with digestion, then several cups a day may be a good starting point.

How should you consume it?

Begin the day by drinking 8-12 ounces of warm bone broth. Consume a lunch meal that contains bone broth (like beef vegetable soup), and then sip a post-dinner cup of bone broth to end your day.

Final Thoughts

As you can see bone broth is extremely versatile and the health applications are endless. When you’re trying to target a specific ailment, it can be helpful to ensure that you’re consuming in ways that will help you see positive effects as quickly as possible.

While everyone is genetically unique, this guide can definitely serve as a starting point for your bone broth journey. Pay attention to the signals your body sends and make sure that you’re looking for those positive changes which, for some, can happen in the space of a few days or a week, and continue to grow as bone broth becomes a regular lifestyle habit.


bone broth guide


Aimee McNew is a certified nutritionist who specializes in women’s health, infertility, and autoimmunity. Her first book, The Everything Guide to Hashimoto’s, releases Oct 2016.

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