A nutritional therapist’s guide to bone broth: nutrition, benefits, and how to make it
- chandy Rodgers
- 3 hours ago
- 11 min read
Long valued across cultures as a nourishing, restorative food, bone broth has returned to many UK kitchens. Nutritional therapist Chandy Rodgers explores why.
Like my mum and grandmother before me, I have been making broth from leftover chicken carcasses and beef bones for as long as I can remember. Long valued by generations for its nourishing qualities, bone broth has returned to many UK kitchens in recent years. In this article, we’ll explore why bone broth has attracted so much attention and why it might support digestion, joint health, skin, immunity, and overall wellbeing.
In this article, we’ll answer the questions:
What is bone broth?
At its simplest, bone broth is the nutritional result of simmering bones, connective tissue, vegetables, and herbs in water for several hours.
As the ingredients cook, they release gelatin, amino acids, and minerals into the liquid, creating a rich, flavourful broth that can be enjoyed on its own or used as the base for soups, stews, sauces, and casseroles.
One thing I particularly like about bone broth is that it encourages hydration while also providing flavour, protein, and valuable nutrients.
What is the difference between stock and bone broth?
Although the terms are often used interchangeably, there is traditionally a difference, and it largely boils down to cooking time (no pun intended). Stock is usually simmered for a few hours and is primarily made to add flavour to recipes. It may contain some collagen if bones are used, but that’s not necessarily the primary goal.
Bone broth is typically cooked for much longer and is specifically intended to extract collagen, gelatin, and other compounds from bones and connective tissues. That said, the line between the two is often blurred. Some commercial “bone broths” are little different from stock, while some homemade stocks are nutritionally very similar to bone broth. One useful clue is texture: if it turns jelly-like in the fridge, that’s usually a sign that plenty of gelatin and collagen have been extracted, regardless of what label you give it.
Why has bone broth become so popular?
Bone broth has been quietly making its way back into kitchens across the UK in recent years. Part of its appeal is that it combines several things many people are looking for in one simple food.
Bone broth is:
Hydrating
Easy to digest
Naturally rich in flavour
A source of protein and minerals
Versatile and easy to use
Made from simple, natural ingredients
It also contains collagen-derived compounds and amino acids that are involved in maintaining tissues throughout the body, helping to explain why it has become associated with so many potential health benefits.
What nutrients does bone broth contain?
The nutritional content of bone broth can differ depending on the bones used, whether collagen-rich tissues such as joints, feet, and skin are included, how long it is cooked for, the quality of the ingredients and how concentrated the final broth is. A well-made bone broth typically contains:
Protein
Much of the protein in bone broth comes from collagen. During cooking, collagen breaks down into gelatin and smaller amino acids, making the protein easier to dissolve into the broth.
Gelatin and collagen-derived compounds
These are responsible for the jelly-like texture that develops when a true broth is chilled. A broth that sets firmly in the fridge is usually a sign that a good amount of collagen has been extracted.
Amino acids
Bone broth contains amino acids such as glycine, proline, glutamine, and arginine. These play a variety of roles in the body. Glycine and proline are important building blocks for collagen, helping to support skin, joints, bones, and connective tissues. Glutamine is used by the cells lining the digestive tract and plays a role in normal immune function, while arginine is involved in wound healing, circulation, and immune health.
Minerals
Bone broth may provide small amounts of minerals, including calcium, magnesium, phosphorus, potassium, and sodium, along with trace amounts of minerals such as zinc, iron, copper, and selenium.
The key thing to remember is that not all bone broths are the same. Two broths may look similar but differ in their protein, gelatin, and mineral content depending on the bones used, cooking time, acidity of the broth, and how concentrated the final product is.
What are the benefits of bone broth?
One reason bone broth has attracted so much attention is that the amino acids it contains can provide the building blocks your body uses to repair and maintain tissues.
When you drink bone broth, your body doesn’t simply take the collagen from the broth and send it directly to your knees, skin, or hair. Instead, when proteins are broken down into smaller components, they are absorbed into your bloodstream and become part of the pool of raw materials, your body has available for maintenance and repair.
A question I’m often asked is, “How does the body know where to send these building blocks?” The answer is that it doesn’t really send them anywhere. Different tissues around the body are constantly communicating their needs through hormones, enzymes, and local repair processes. Cells that need nutrients effectively draw upon the building blocks available in circulation.
Think of it like a builders’ merchant supplying materials to an entire town. The merchant doesn’t decide which house gets repaired first. The houses needing work place the orders. In the same way, your body prioritises where nutrients are used according to what needs repairing, replacing, or maintaining at that particular time.
Therefore the nutrients from bone broth may contribute to the maintenance of many tissues throughout the body, including the digestive tract, skin, joints, muscles, and connective tissues.
Who might benefit from bone broth?
Almost anyone can enjoy bone broth, but it may be particularly useful for:
People recovering from illness
When you’re feeling under the weather, eating can sometimes feel like hard work. Bone broth is easy to sip, provides fluids for hydration, and can be a simple way to take in some protein and nourishment when your appetite isn’t at its best.
Older adults looking to increase protein intake
As we get older, our protein needs often increase, yet appetite can decrease. A mug of bone broth can be an easy and convenient way to add a little extra protein and nourishment to the day.
Active individuals supporting exercise recovery
After a long walk, gym session or sporting activity, bone broth can help with both hydration and protein intake. The amino acids and protein it contains may also support normal muscle repair and recovery.
Those wanting nourishing, easy-to-digest food
Sometimes you just want something warm, comforting, and gentle on the stomach. Bone broth can fit the bill nicely, whether you’re recovering from a digestive upset or simply fancy something lighter than a full meal.
Anyone interested in reducing food waste and cooking more traditionally
This is probably where my love of bone broth began. Making broth from leftover bones and vegetable trimmings is a simple, economical way to use ingredients that might otherwise be thrown away, while creating something both flavourful and nutritious.
Does it matter what bones are used to make bone broth?
If you’re going to the effort of making bone broth, it makes sense to start with the best ingredients you can reasonably find. Bones are living tissue and reflect an animal’s diet, environment, and overall health. While the risks associated with poorer-quality bones are generally low, choosing bones from organic grass-fed cattle, free-range poultry, or trusted local farms can give greater confidence in the quality of the finished broth.
One of the best options is to invest in a whole organic, free-range chicken (available from the big UK supermarkets) and use it to make multiple meals. Start by roasting the chicken for a delicous Sunday roast and then use the leftover carcus and meat to make bone broth soup.
However, if you are looking for good quality bones at a cheaper price you can ask your local butcher if they have any going spare. They often sell marrow bones, knuckles and chicken carcasses at very reasonable prices and, if you smile nicely, they may even give them away. If you don’t have a butcher locally you can purchase organic bones to make broth online.
How do you make bone broth at home?
Making your own bone broth is surprisingly easy. The basic method is:
Roast the bones with onions, carrots, celery and herbs for around 30 minutes at 180°C to develop a richer flavour.
Transfer everything to a large pot or slow cooker, cover with water, add a splash of apple cider vinegar, then leave to simmer gently. The vinegar helps draw the nutrients out of the bones, rather than adding any flavour.
Strain the broth and store in the fridge for up to 3 to 4 days in an airtight glass container. If you have made a big batch, it freezes really well. You can use an ice tray that makes larger ice cubes to freeze the broth into individual cubes that can be stored in a big in the freezer. Filter by the tag 'freezer moulds' within our kitchen & dining product recommendations directory for our top recommendations.
A rough guide for simmering times:
Fish bones: 2 to 4 hours
Chicken or turkey bones: 6 to 12 hours
Beef, lamb or pork bones: 12 to 24 hours
Once cooled, a good broth will set into a jelly-like consistency, indicating that plenty of gelatin has been extracted from the bones and connective tissues.
Changing the flavour of your bone broth
One thing I love most about making bone broth is how adaptable it is. Once you have the basic bones and water, you can tweak the flavour depending on what you have available, what you’re cooking with it later, or simply what you’re in the mood for.
For an Asian-inspired broth, I often add fresh ginger, garlic, spring onions, shiitake mushrooms, and a star anise pod. This creates a fragrant broth that works beautifully as the base for soups, noodle dishes or simply sipped from a mug.
If I’m planning to use the broth in Mediterranean-style dishes, I’ll lean towards rosemary, thyme, oregano, garlic, and any tomato scraps I have left over. A bay leaf or two also works well and adds extra depth of flavour.
For a golden, warming broth, turmeric is a favourite addition. Fresh turmeric root or a teaspoon of dried turmeric pairs particularly well with ginger, chilli pepper and garlic.
Don’t be afraid to experiment. Leftover vegetable trimmings such as onion skins, carrot peelings, celery tops, parsley stalks, and leek greens can all contribute flavour. There is no single “perfect” bone broth recipe, which is part of the appeal.
Is homemade bone broth better than shop-bought?
Homemade bone broth gives you complete control over ingredients, flavour, and cooking time. You decide where the bones come from, what goes into the pot, and how long it simmers. The result is usually richer in collagen and gelatin than most shop-bought options, particularly if you use quality bones and cook for long enough.
However, homemade isn’t always practical. Simmering bones for 12 to 24 hours requires time, kitchen space, and the willingness to live with the smell of cooking bones in the house (an acquired taste, I’ll admit). For many people, that simply isn’t realistic on a regular basis.
Shop-bought bone broth has come a long way in recent years. The best ready-made options now use quality bones, long cooking times, and minimal additives, producing a broth that’s genuinely comparable to homemade. A good shop-bought broth is also far more convenient: ready in seconds, easy to portion, and useful when travelling.
As with many things in nutrition, the best option is often the one you’ll actually use. A shop-bought broth is better than a homemade broth that never gets made.
What should you look for when buying shop-bought bone broth?
Not all shop-bought bone broths are created equal. Some are little more than a flavoured stock with a marketing label, while others genuinely deliver on the nutritional qualities you’d expect from a long-simmered homemade broth. When choosing a ready-made bone broth, here’s what to look for:
Quality ingredients: Look for broths made from grass-fed, free-range and organic bones where possible. The quality of the bones directly affects the quality of the finished broth.
Good animal welfare standards: Brands that are transparent about their sourcing tend to use better-quality bones. Look for certifications, named farms, or explicit statements about animal welfare.
Long cooking times: A genuine bone broth is simmered for many hours to properly extract collagen, gelatin and minerals. Brands that highlight cooking times of 12 hours or more are usually closer to homemade in quality.
Minimal additives: A good bone broth needs little more than bones, vegetables, herbs, and a touch of acid like apple cider vinegar. Avoid broths with long ingredient lists, artificial flavourings, preservatives, or excessive sodium.
A high protein content: Check the nutritional information. A well-made bone broth should provide a meaningful amount of protein per serving, usually around 8 to 16 grams or more per carton. Lower protein content can indicate a thinner broth with less collagen extraction.
Jelly-like texture when chilled: If you can find reviews or photos of the broth after refrigeration, a properly made broth should set into a soft jelly. This indicates good collagen and gelatin content.
The shop-bought bone broth I recommend
One brand I particularly like is Freja. Their products tick all the boxes set out above: quality ingredients, transparent sourcing, long cooking times, and minimal additives. Freja broths taste much closer to homemade than many alternatives, contain a good amount of protein, and are available in both liquid and powdered formats.
Freja’s range covers chicken, beef, fish, and vegetable broths:
Liquid cartons: Use straight from the fridge in soups, stews, sauces or sipped from a mug.
Powdered sachets: The powdered versions are especially useful for travel, camping, festivals, or busy days when carrying cartons isn’t practical. Add hot water and you have an instant nourishing drink or soup base.
Freja bone broth is made in small batches, using just four ingredients (bones, vegetables, herbs, filtered water) and simmered for up to 24 hours. I really like that they use sustainably sourced bones from grass-fed cows, free-range chicken, and that they use wonky vegetables.
Good-quality bone broth will never be the cheapest option, because sourcing quality bones and simmering them for many hours is a labour-intensive process. However, when you compare the time, ingredients, and effort required to make your own, the cost of a well-made commercial broth can be very reasonable.
If you’d like to try Freja, view their range here.
Bone broth for travel and digestive support
Changes in food, water, routine, and sleep can all place extra demands on digestion, and many people find that having access to something warm, hydrating, and easy to digest can be helpful while away from home. Sachets of powdered bone broth are lightweight, easy to pack, and can be mixed with hot water almost anywhere, making them a useful addition to your holiday ‘first aid’ kit.
If you’re prone to digestive issues when travelling, click here for some more helpful tips.
Are there any considerations to be aware of with bone broth?
Bone broth is generally considered a safe and nourishing addition to most diets. However, there are a few things worth being aware of:
Histamine considerations: For readers with histamine sensitivity, the long cooking time can increase histamine levels in the broth
Sodium content: Products high in table salt should be avoided, especially for those on certain medications or with certain diseases. Look for products containing mineral salt e.g. sea salt.
Vegetarian and vegan: Bone broth is an animal product and not suitable for plant-based diets
Quality of bones: Using bones from low-welfare sources may carry risks. Opt for higher-quality bones, ideally organic, grass-fed, free-range options.
If you’re unsure whether bone broth is right for you, our practitioner directory is a place to find qualified healthcare practitioners, including nutritional therapists, who can offer personalised guidance.
Should you add bone broth to your diet?
For me, the answer is yes. Bone broth earns its place in the kitchen. It’s nourishing, hydrating, versatile, easy to digest and helps make use of ingredients that might otherwise be wasted.
Whether you make your own from leftover bones or keep a few cartons or sachets in the cupboard, or like me do a combination of both, bone broth can be a useful addition to a healthy diet.
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