Rich in nutrients, this age-old drink is making a comeback in our kitchens. As its name suggests, the bone broth , or bouillon d’os in French, is a soup simmered for hours using bones and aromatics.
You may have consumed it as a child, like me, without even knowing it. The bone broth recipe, more than just a simple soup, can indeed serve as a base for various dishes.
The trend of bone broth is reappearing today in the wake of the Paleolithic diet, a lifestyle that gives a prominent place to animal-derived foods. It is also its various remineralizing and digestive properties, for example, that make it so popular among natural health enthusiasts.
I would like to draw your attention, however, to the fact that few studies are available on the subject. Here I offer an overview of benefits, recipes, and tips for consuming bone broth daily.
The potential benefits of bone broth
A hydrating recipe
Rich in water and electrolytes, it would help maintain the body’s proper fluid balance.
Sodium, potassium, and magnesium are the main minerals that the broth provides. In varying amounts, depending on the preparation method and the seasoning you choose, of course.
I recommend using high-quality bones, a very long cooking time, and adding an acidic liquid such as vinegar or lemon to improve mineral concentration in the broth.
A filling broth
Although low in calories, bone broth has the ability to ‘fill you up’ without weighing you down: about 40 kcal per 100 ml.
Its gelatinous liquid texture, combined with its warmth and umami flavor, fills the stomach, stimulates taste receptors, and sends satiety signals to the brain.
This satiating effect also relies on the presence of certain amino acids, such as glycine, which may help slow gastric emptying and stabilize blood sugar after a meal.
I invite you to try this experiment: savor a cup of broth as a starter or a savory afternoon snack. I sometimes share this tip to help regulate evening hunger and snacking.
Digestive and immune support
Bone broth can help strengthen natural defenses, particularly through its beneficial effects on gut health.
Thanks to its gelatin and glutamine content, bone broth creates a texture that coats and protects the intestinal lining.
In cases of impaired intestinal permeability or chronic bloating, this same study demonstrates the benefit of bone broth in easing these conditions.
A source of collagen
Protéine naturellement présente dans les os, le collagène se transforme en substance gélatineuse au cours de la cuisson.
This gelatin is made up of other amino acids such as glycine and proline that will support our endogenous collagen production.
Although the exact amount of collagen is very variable and difficult to assess in broth, it is nevertheless one of the foods I recommend to care for the joint flexibility, skin elasticity and muscle mass.
📚 Lire aussi | Un médecin a testé 15 marques de collagène, voici son palmarès
A natural anti-inflammatory effect
Bone broth contains specific amino acids such as glycine, glutamine and arginine, which contribute to the modulation of inflammation through various mechanisms.
For example, glycine contributes to the proper synthesis of glutathione, a powerful antioxidant for our cells. Glutamine, for its part, supports intestinal health and arginine supports blood circulation and immune processes.
Recipe for making bone broth
Making your own bone broth at home allows you to better control the ingredients used, avoid additives, and obtain a concentrated broth rich in flavor and nutrients unlike industrial versions. Here’s how to prepare it easily:
Bone broth ingredients
- 1.5 kg of beef, veal, chicken, or turkey bones (with marrow, cartilage, or knuckle bones)
- 2 tablespoons of apple cider vinegar
- 1 tablespoon organic lemon juice
- 2 carrots, roughly chopped
- 2 stalks of celery
- 1 onion (red or yellow)
- 2 whole garlic cloves
- 1 bouquet garni (bay leaf, thyme, parsley)
- 1.5 liters of filtered water
Optional: clove, fresh ginger, turmeric
Preparation steps
- Blanch the bones: bring the bones to a boil for a few minutes, then discard the water and rinse them.
- Put all the ingredients in a large pot, slow cooker, pressure cooker, or Dutch oven, then cover with cold water.
- Add the apple cider vinegar and the tablespoon of lemon juice and let sit for 30 minutes before heating; this helps release the nutrients.
- Porter à ébullition, puis écumer soigneusement la mousse si besoin.
- Reduce to low heat, partially cover, and simmer: 8-12 hours for poultry, 12-24 hours for beef or veal bones.
- Strain the broth, discard the solid residues, and refrigerate.
Homemade bone broth can be stored for up to 5 days in the refrigerator or 3 months in the freezer, in airtight containers. I recommend varying your broth recipes with fish bones, for example, other vegetables and spices to avoid getting bored with it.
Le bouillon d’os peut s’intégrer en cure de quelques jours de suite, au dîner, lors des changements de saison ou en soutien digestif ponctuel. Il remplace aussi très bien une soupe réconfortante en hiver, notamment après un effort physique, pour ses effets reminéralisants.
Finally, consider using it as a culinary base to easily enrich your homemade dishes with nutrients: sauces, risottos, or other simmered dishes.
Sources and scientific studies
Mary C Gannon, Jennifer A Nuttall, Frank Q Nuttall, The metabolic response to ingested glycine, Am J Clin Nutr, 2002
Ayah Matar, Nada Abdelnaem, Michael Camilleri, Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease, Dig Dis Sci, 2025
