HEALTH
Bone Broth & Diet Compatibility: Which Lifestyles Benefit Most?
Bone broth is a versatile and nutrient-dense addition to many popular diets, providing collagen, amino acids, and minerals that support various health goals. Whether you’re following a low-carb lifestyle, focusing on gut health, or looking to enhance recovery and overall well-being, bone broth fits seamlessly into many dietary frameworks.
This article gives a breakdown of the different diets where bone broth can be especially beneficial.
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1. Keto Diet
✔ Is bone broth keto-friendly? → Yes!
The ketogenic diet is a low-carb, high-fat diet designed to put the body into ketosis, where it burns fat for fuel instead of carbohydrates. Bone broth is a perfect keto-friendly beverage because:
- It contains almost zero carbohydrates, making it ideal for maintaining ketosis.
- It’s rich in electrolytes (sodium, potassium, magnesium), which helps prevent the “keto flu.”
- It provides collagen and amino acids to support joint and gut health, especially important when eating a high-fat diet.
🔥 How to use it on keto: Drink bone broth daily to stay hydrated and replenish minerals lost through carb restriction. It’s also a great replacement for coffee if you’re looking for a warm, nourishing alternative.
2. Paleo Diet
✔ Is bone broth paleo-friendly? → Yes!
The paleo diet focuses on eating whole, unprocessed foods similar to what early humans consumed. Since bone broth is made from animal bones, water, and natural seasonings, it aligns perfectly with paleo principles.
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Benefits of bone broth for paleo eaters:
- It’s free from processed ingredients, grains, and dairy.
- It provides nutrients that support joint health, digestion, and immune function.
- It’s a great source of protein and amino acids to support an active lifestyle.
🔥 How to use it on paleo: Drink a cup daily, use it in soups, or add it to cooking instead of processed stocks and broths.
3. Whole30 Diet
✔ Is bone broth Whole30-approved? → Yes, if it’s clean and free from additives. (Broleaux is!)
The Whole30 diet is a 30-day elimination program that removes sugar, dairy, grains, legumes, and processed foods to reset your body. Bone broth is an excellent fit because:
- It’s nutrient-dense and supports digestion.
- It’s free from processed ingredients (if you choose a clean version).
- It helps with cravings and provides gut-soothing benefits while transitioning off inflammatory foods.
🔥 How to use it on Whole30: Look for additive-free, grass-fed bone broth, like Broleaux, or make your own to ensure it’s compliant.
4. Intermittent Fasting
✔ Does bone broth break a fast? → Technically, yes, but it can be used strategically.
Intermittent fasting (IF) involves cycling between eating and fasting periods. Bone broth is often used during fasting because:
- It provides essential nutrients and electrolytes without spiking blood sugar.
- It supports gut health and reduces hunger during fasting windows.
- It prepares the digestive system for breaking a fast.
🔥 How to use it with fasting: Drink small amounts (½ to 1 cup) during fasting windows to curb hunger. Use it to break a fast gently, as it’s easy on digestion.
5. Carnivore Diet
✔ Is bone broth carnivore-approved? → Yes, if it’s made from pure animal sources.
The carnivore diet eliminates all plant-based foods, focusing only on meat, fish, eggs, and animal-derived products. Bone broth fits well because:
- It provides collagen and amino acids that support skin, joints, and digestion.
- It hydrates and replenishes electrolytes for those consuming mainly meat.
- It’s a great gut-soothing option, especially for those transitioning into a meat-based diet.
🔥 How to use it on carnivore: Drink pure bone broth made only from bones, water, and salt, avoiding vegetables or herbs that don’t align with the diet. Let us know if you want a carnivore approved bone broth and we can try to accommodate your order.
6. Gut Health Diets (GAPS, SCD, Low-FODMAP)
✔ Is bone broth good for gut health? → Yes, it’s one of the best foods for healing the gut.
People following gut-healing diets, such as:
- GAPS (Gut and Psychology Syndrome Diet)
- SCD (Specific Carbohydrate Diet)
- Low-FODMAP Diet (for IBS & digestive issues)
…all benefit from bone broth because:
- It contains gelatin and glutamine, which repair the intestinal lining.
- It’s easy to digest and soothing for inflamed digestive tracts.
- It supports good gut bacteria and reduces inflammation.
🔥 How to use it: Drink 1–2 cups daily to support digestion, especially if you have IBS, leaky gut, or food sensitivities. Note: make sure you choose a bone broth with no high-FODMAPs, such as onions or garlic.
7. Low-Carb & Diabetic Diets
✔ Is bone broth good for blood sugar? → Yes!
Bone broth is naturally low in carbohydrates, making it an excellent choice for people managing blood sugar levels. It:
- Does not spike insulin like sugary or processed foods.
- Provides protein and healthy fats for balanced energy.
- Supports metabolic health by reducing inflammation.
🔥 How to use it: Drink a cup before meals to stabilize blood sugar levels and aid digestion. Bonus – add a tablespoon of apple cider vinegar to dramatically reduce blood sugar spikes in your next meal.
8. Mediterranean Diet
✔ Can you drink bone broth on the Mediterranean diet? → Yes!
The Mediterranean diet focuses on whole foods, healthy fats, and nutrient-dense meals. While it’s not as high in animal products as keto or carnivore diets, bone broth can be a great addition because:
- It’s a natural source of protein without processed ingredients.
- It contains anti-inflammatory nutrients like amino acids and minerals.
- It enhances traditional Mediterranean soups and dishes.
🔥 How to use it: Use bone broth as a base for Mediterranean soups like lentil soup or minestrone.
9. Gluten-Free Diet
✔ Is bone broth gluten-free? → Yes, if made without additives or thickeners. (Broleaux is gluten-free!)
A gluten-free diet eliminates gluten, a protein found in wheat, barley, and rye. While bone broth is naturally gluten-free, some store-bought versions may contain hidden sources of gluten due to:
- Thickeners and stabilizers (like maltodextrin or modified food starch)
- Flavored broths that include soy sauce or other gluten-containing ingredients
- Cross-contamination in processing facilities
🔥 How to use it on a gluten-free diet:
- Choose 100% pure bone broth with simple ingredients (bones, water, salt, and seasonings).
- Always check labels for gluten-free certification if you have celiac disease or gluten sensitivity.
- Use bone broth as a base for gluten-free soups, stews, and sauces instead of processed broths that might contain gluten.
10. Dairy-Free Diet
✔ Is bone broth dairy-free? → Yes!
Bone broth is a great dairy-free alternative for those avoiding lactose or casein. Unlike creamy soups or stocks made with milk-based ingredients, bone broth is purely meat and water-based, making it ideal for:
- People with lactose intolerance or dairy allergies
- Those on anti-inflammatory diets that cut out dairy
- Replacing dairy-based soups and broths with a gut-friendly alternative
🔥 How to use it on a dairy-free diet:
- Replace cream-based soups with broth-based alternatives.
- Use bone broth instead of butter or milk-based sauces in cooking.
11. Anti-Inflammatory Diet
✔ Does bone broth reduce inflammation? → Yes!
The anti-inflammatory diet focuses on reducing processed foods, sugar, and unhealthy fats while increasing nutrient-dense whole foods. Bone broth is highly anti-inflammatory because it:
- Contains glycine, which helps regulate the immune system and reduce inflammation.
- Supports gut health, which plays a major role in systemic inflammation.
- Provides collagen and amino acids that help heal tissues and promote recovery.
🔥 How to use it: Drink 1–2 cups daily or use it in meals to help reduce inflammation and support overall health.
12. DASH Diet (Dietary Approaches to Stop Hypertension)
✔ Is bone broth good for heart health? → It can be if it’s low in sodium.
The DASH diet is designed to lower blood pressure by focusing on:
- Whole foods
- Lean proteins
- Low sodium intake
While bone broth is naturally rich in minerals that support heart health (magnesium, potassium, calcium), some versions contain high amounts of sodium.
🔥 How to use it on DASH: Choose low-sodium or unsalted bone broth and season with herbs instead of salt.
13. AIP (Autoimmune Protocol) Diet
✔ Is bone broth AIP-compliant? → Yes!
The AIP diet is a stricter version of paleo designed to reduce inflammation and heal autoimmune conditions. Bone broth is a staple food in AIP because it:
- Supports gut healing by repairing the intestinal lining.
- Reduces inflammation linked to autoimmune diseases.
- Provides easy-to-digest nutrients for those with food sensitivities.
🔥 How to use it on AIP: Drink it daily or use it as a base for AIP-friendly soups and stews.
14. Low-Histamine Diet
✔ Is bone broth low in histamine? → Not always.
A low-histamine diet is designed for those who are sensitive to histamines, which can cause headaches, rashes, digestive issues, and other allergic-like symptoms. Traditional long-simmered bone broth is high in histamines, which can trigger reactions in sensitive individuals.
🔥 How to use it on a low-histamine diet:
- Opt for shorter-cooked broth (2–3 hours instead of 12–24 hours) to minimize histamine buildup.
- Use fresh broth instead of storing it for long periods, as histamine levels increase over time.
- Consider meat broth instead of bone broth, as it contains fewer histamines.
Final Thoughts: Bone Broth for Every Diet
Bone broth is a nutrient powerhouse that fits into nearly every diet, offering benefits for gut health, immunity, joint support, and overall wellness. Whether you're keto, paleo, gluten-free, or focused on anti-inflammatory eating, bone broth is a simple, natural addition that supports your health goals.
💡 Quick Diet Compatibility Chart:
👉 Ready to add bone broth to your diet? Whether you’re drinking it straight, cooking with it, or using it as part of your meal plan, bone broth is an easy way to enhance your nutrition and overall health. Remember – we might be able to accommodate dietary restrictions in your broth purchase – no harm in asking!