Bone broth is packed with powerful nutrients and offers impressive health benefits. It has become increasingly popular, especially in the Paleo world. Thus, I decided to drink it for two weeks to see if I noticed any changes.
With such a long history of faithful use for its healing capabilities, I think it's definitely worth trying out.
I ended up using store-bought bone broth for this experiment. However, it's better to make your own if you're comfortable with it. If you want to take this route, you can check out my slow cooker bone broth recipe.
To incorporate more bone broth into your diet, use it in your cooking. Try recipes that include broth and use bone broth instead. A few recipes worth trying are AIP Chili, Shepherd's Pie, Turkey Stroganoff, Ground Turkey Soup with Mushrooms and Brussels Sprouts, and Nightshade Free Chicken Enchilada Soup.
**Just a quick heads up- this post contains affiliate links which means if you click on them and buy something, I will earn a small commission (at no additional cost to you) to help continue maintaining this site.
What are the health benefits of bone broth?
- Fights inflammation- By helping to heal the gut lining, bone broth may reduce inflammation.
- Supports Immunity: Bone broth contains tons of minerals and helps strengthen the immune system.
- Heals the gut- The collagen and glutamine in bone broth are thought to help heal the gut in those suffering from leaky gut syndrome by helping to close tight junctions. Tight junctions are spaces in the intestinal lining that allow food particles and toxins to escape into the bloodstream when loose. Even if you don't have leaky gut, bone broth is good for gut health.
- Alleviate cold symptoms and bronchitis- One study actually looked at the effects of chicken soup on an upper respiratory tract infection and found it to decrease inflammation and promote healing.
- Promotes Anti-aging- The collagen and gelatin in bone broth help to firm skin and improve elasticity. It also promotes healthy hair and nails.
- Regulates Sleep- Bone broth contains the amino acid glycine, which can help to regulate sleep patterns.
- Weight loss- The amino acid content in bone broth helps you to feel fuller for longer which can lead to calorie restriction.
- May help with muscle gain- Amino acids in bone broth contribute to muscle recovery and energy.
- Heal your joints and strengthen bones: Bone broth contains glucosamine which can help maintain and form new cartilage, the connective tissue that protects your joints. Chondritin sulfate found in cartilage can help protect joints and prevent osteoarthritis. The phosphorus, magnesium, and calcium in the bones seep out into the broth, helping to strengthen your bones.
I Decided to Drink Bone Broth Every Day for Two Weeks.
I'd been following a Paleo diet for a couple of months and hearing a lot about the benefits of bone broth as it's considered to be an integral part of a solid Paleo diet. I had used it in a few recipes but I hadn't tried consistently drinking it daily. I decided to drink it daily for two weeks just to see if I noticed a difference.
I bought a few different brands and planned to drink one or two cups in the afternoon around 4 pm. The reason for this timing was that I've been trying out intermittent fasting, basically doing a 16/8 pattern. My eating hours are from about 2 pm-10 pm (I know, eating late probably isn't the best, but I'm up late).
I figured that having 1-2 cups of bone broth right when my eating window opened might help to tame my hunger pangs and prevent overeating. This is something I've been working on as I've found I just want to eat everything in sight by the time my eating window opens.
Drinking Store-Brought Bone Broth
At first, I was intimated by the thought of making bone broth so I started out trying a few of the best brands I could find. Luckily there are some pretty good quality broths on the market. I was surprised at how many I could find at the grocery store- I had expected to need to order them all online but that wasn't the case.
Here are the brands I tried:
Simple Truth Organic Chicken Bone Broth- The first brand I tried was Kroger's Simple Truth Organic mainly because I happened to have some in the fridge from a recipe I'd made a couple days prior. I figured I'd finish that off. It's not bad and it's significantly less expensive than some of the other brands- about $3.99 per 32 oz carton.
Kettle and Fire- I was planning to order this from Amazon but then I stumbled upon it at Kroger. I had no idea they carried it there. This broth is a little pricey (about $6-$7 for a 16 oz carton) but very good. I really like the Tumeric Ginger Chicken flavor.
Pacific Foods Organic Bone Broth- This broth is pretty widely available in grocery stores. I got mine at Kroger and tried out the beef flavor. It's lower in sodium than some of the other brands which can be a plus though the flavor is just ok in my opinion (assuming you're just drinking it straight).
If you want really convenient bone broth, they do come in portable single-serve stick packs and kcups as well. I was surprised to find the LonoLife Chicken Bone Broth packets at Kroger. I love these for work. It, of course, is so much easier to take these rather than a carton or other container of heavy broth. They are very high in sodium though (700 mg sodium per pack), so it's something to be aware of.
What Happened When I Drank It?
My first time drinking bone broth straight, I wasn't so sure about the taste because I expected it to taste like regular broth but doesn't. It's a little...different and hard to describe. It grew on me though. It's kind of soothing, warm, and filling and there's something satisfying about eating it with a spoon rather than just drinking it. It does help to tame hunger pangs.
Drinking store-bought broth is ok in a pinch but I didn't know what I was missing until I made my own. At around a week into the process, I decided to try making my own bone broth which you can read about here.
Homemade is much better than store-bought for many reasons. Being able to control exactly what goes into it and how much is a huge plus, especially when it comes to things like salt. Blending some veggies into it makes the taste much fuller and makes it much more nutrient-dense. Plus, it's cheaper too.
I did lose about 3 pounds without really changing anything else in my diet though I guess that could've been a fluke. Aside from a little bit of weight loss and helping with some hunger pangs, I haven't noticed a huge difference so far.
However, I do think it probably takes longer than two weeks to see a true difference. For example, if we're talking about gut healing, that could be happening but is just not perceptible to me because it's happening on a minute level. Now that I'm past the two week period, I'm not drinking it straight every day but I'm continuing to incorporate it into meals as much as possible.
How Much Bone Broth to Drink?
2-4 cups per day is a generally recommended amount but pay close attention to the sodium levels as those can add up quickly with multiple cups. If buying a store-bought broth, try to go with a reputable brand.
When Should You drink Bone broth?
You can drink bone broth any time of day but depending on what your goals are, drinking it at certain times of day may help. For example, if your goal is better sleep, drinking it before bed may be best. If your goal is to combat gut issues, drinking it in the morning can help with this throughout the day. If you have cravings in the afternoon, a cup of bone broth may give you a little boost and help to keep your appetite in check. Drinking it any time of day will help support detoxication and strengthen immunity.
I hope you enjoyed this post. If you have any questions, leave me a comment in the box below!
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