Bone Broth Vs. Chicken Broth: A Doctor and Dietitian Explain Which Is Better for Gut Health

“Bone broth is a hug in a bowl,” says Jamie Baham, M.S., R.D.N., L.D., a cancer prevention dietitian at Ladybug Nutrition. It’s traditionally made using beef bones that have a lot of marrow, like knuckle, neck, or those sold as “beef soup bones.” Though how it’s made is less appetizing than the taste of a steaming bowl. “Bone broth is made by simmering bones and connective tissue for a long time, which releases collagen, gelatin, and certain amino acids like glycine and proline,” explains Supriya Rao, M.D., a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA. The gelatin is soothing for the digestive tract, she adds, while the amino acids help to fortify the gut.

A review in the journal Digestive Diseases and Sciences found that the amino acids and minerals in bone broth, which include calcium, potassium, magnesium, zinc, and phosphorus, help reduce inflammation in the intestinal barrier, bolstering it and enhancing nutrient absorption. A porous intestinal barrier, a.k.a. a leaky gut, has been linked to chronic inflammation, immune problems, an imbalanced microbiome, and various gastrointestinal conditions, all of which can contribute to poor gut health. But, according to this research, regularly sipping bone broth may help strengthen it.

“Bone broth is also warm, hydrating, and generally easy to tolerate,” says Dr. Rao, which makes it an excellent option for people with digestive woes. “In my patients with gut motility issues that can’t tolerate solid foods, bone broth can be a helpful way to raise their nutrient intake without worsening the symptoms,” Baham adds. Thanks to the marrow and connective tissue, bone broth tends to be higher in protein than most broths and stocks, with some brands boasting up to 19 grams per serving. This makes it a rare combination of both satisfying and soothing.

“Chicken broth can support gut health, too,” says Dr. Rao. “If you simmer chicken with bones, vegetables, and herbs it will contain minerals, gelatin, and amino acids that are nourishing to your digestive system.” The catch is that chicken bones have smaller amounts of marrow and connective tissue attached to them (simply because chickens are smaller than cows), so there’s less of these substances to pull nutrients from. As a result, “chicken broth may not be quite as concentrated in collagen as traditional bone broth,” Dr. Rao explains.

That said, chicken broth does offer other perks. For example, the immune-boosting benefits of chicken broth that you’ve heard about for decades have been proven by science. According to a review in Nutrients, chicken soup reduces inflammation and offers symptom relief for people with respiratory tract infections, thanks to the anti-inflammatory, antioxidant, and immune-supportive properties that the chicken bones and root vegetables transfer to the broth.

“Honestly, the difference is probably smaller than people think,” says Dr. Rao. While most consider bone broth as made with beef bones—and using those larger, marrow-rich beef bones does tend to convey the most health benefits—broth made from chicken bones is also technically bone broth. As such, either one is a smart addition to a gut-healthy diet. “Broth can be a tasty way to increase hydration and electrolytes while being gentle on the gut,” Baham says. That goes for broth made with beef bones or chicken bones.

If you’re buying premade broth as opposed to making your own, Dr. Rao says to make sure it is minimally processed and not too high in sodium. “And remember that it’s not a cure-all,” she adds. It’s always best to consult a healthcare professional to discuss any concerns. “If you’re truly concerned about your gut health, you need to look at your overall daily habits, including what you eat, how much you exercise, and your sleep and stress habits,” she says.