Flourish with Food: Bone Broth

January’s Flourish with Food feature introduced the idea of setting intentions for the new year. Along with using quinoa more often, another intention was to explore bone broth - particularly as a cooking liquid for grains and soups. But is bone broth good for you or simply a wellness trend amplified by social media influencers and paleo diet enthusiasts?

Stock, Broth, and Bone Broth: What’s the Difference?

The distinctions come down to ingredients and cooking time. All three may include herbs, aromatic vegetables, seasonings, and animal bones. Bone broth, however, often incorporates a higher proportion of bones and connective tissues. These bones can come from poultry, beef, venison, or bison.

The key difference lies in simmering time. Regular soup broths are typically cooked for up to a couple of hours; stocks simmer for about 4–6 hours; and bone broths cook much longer - often 12 to 24 hours. This extended simmer allows more collagen (a protein) and minerals to be extracted from the bones. As some of the collagen converts to gelatin, bone broth develops a slightly thicker texture and a richer mouthfeel.

Nutritional Considerations

The nutritional profile of bone broth varies depending on ingredients and preparation. Compared with stock or regular broth, bone broth provides more protein - about 10 grams per 8-ounce serving—and small amounts of minerals such as calcium and magnesium. Sodium, however, can be a concern, especially in commercially prepared versions that include added salt or salty seasonings.

The Wellness Connection

Much of bone broth’s wellness appeal centers on collagen. Advocates often link it to benefits such as reduced inflammation and support for joints, skin, hair, muscles, sleep, and gut health. While research is still evolving, this feature from AARP identifies its potential benefits.

Choosing a Bone Broth

Selecting the “best” bone broth ultimately comes down to taste, texture, and price.

Independent reviews can help narrow options, including guides from EatingWell and Consumer Reports, which evaluate popular brands for flavor, nutrition, ingredient quality and cost.

How to Use Bone Broth

Bone broth can be used anywhere you would normally use stock or broth - in soups, stews, or as a flavorful base for main or side dishes. It can also be mixed with warm water and sipped on its own or added to coffee and smoothies.

One trend is swapping morning coffee for a mug of warm bone broth. While this may appeal to those looking to reduce caffeine or add protein early in the day, it’s not for everyone.

Harvard Health offers a straightforward recipe for preparing bone broth at home.