Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues, extracting beneficial compounds like collagen, gelatin, and minerals. This traditional preparation supports overall wellness, particularly gut health and joint function. Many people wonder if consuming this beverage on an empty stomach maximizes its potential benefits. The answer depends on understanding how the body processes liquids and amino acids when the digestive system is at rest.
How Empty Stomach Absorption Works
Consuming any liquid on an empty stomach allows for rapid gastric emptying, meaning the fluid passes quickly from the stomach into the small intestine. Since bone broth is a liquid, it does not require the extensive mechanical breakdown that solid foods demand. This quick transit time is a major factor in enhancing the bioavailability of the broth’s components, as they are rapidly delivered to the primary site of nutrient absorption.
When the stomach is empty, there is a lack of competing macromolecules like complex carbohydrates and fats, which typically slow down digestion. The presence of these other nutrients signals the stomach to hold contents longer for thorough churning and enzyme release. Because bone broth is primarily water-based and relatively low in calories and fat, it bypasses this delay mechanism, ensuring its beneficial components reach the gut lining with minimal interference.
Studies have shown that broth may empty faster from the stomach than plain water, suggesting a possible “cephalic phase” stimulation of gastric motility triggered by the savory flavor. This acceleration means the amino acids and peptides in the broth are made available for absorption sooner than if they were consumed alongside a full meal. This rapid delivery is a potential advantage for certain health goals.
Maximizing Gut Health Benefits
Drinking bone broth on an empty stomach is particularly beneficial for the digestive tract because it allows for the unimpeded delivery of gelatin and its constituent amino acids directly to the intestinal mucosa. Gelatin, the cooked form of collagen, is rich in amino acids like glycine, proline, and glutamine, which support the gut barrier. When introduced without other foods, these compounds immediately begin supporting the integrity of the epithelial cells that form the gut lining.
The amino acid glutamine is a preferred fuel source for the cells that line the small intestine, and its quick arrival helps maintain the function of the intestinal wall. Similarly, glycine and proline have been shown to help decrease inflammation in the gut and support the tissue that lines the digestive tract. The unhindered access provided by an empty stomach maximizes the concentration of these supportive molecules right where they are needed most.
The high concentration of gelatin delivered rapidly can also help attract digestive enzymes and support the body’s natural production of gastric juices, gently preparing the digestive system for the next meal. This targeted delivery allows the gut to utilize the components for repair and maintenance before processing a full meal begins.
Practical Timing and Consumption Tips
The most popular time to consume bone broth is first thing in the morning, which naturally coincides with an empty stomach after an overnight fast. This timing jump-starts the digestive system with easily digestible nutrients and hydration. Many individuals also find that sipping a cup of broth about 30 minutes before a meal can stimulate digestion and potentially improve the absorption of nutrients from the subsequent food.
For those practicing intermittent fasting, bone broth contains a small number of calories and protein, typically around 40 to 50 calories per cup, so it technically breaks a strict fast. However, because it is low in carbohydrates and does not cause a significant spike in insulin, many people use it during modified fasting periods. This helps maintain hydration and supply beneficial nutrients without fully disrupting their metabolic state, making longer fasting windows more comfortable and sustainable.
When preparing the broth, be mindful that adding ingredients high in fat or complex carbohydrates, such as butter or starches, will slow the gastric emptying rate and negate the empty-stomach advantage. For optimal, rapid absorption, it is best to consume the broth warm and unadulterated. A slow, steady pace is recommended, as drinking a large quantity of very hot broth too quickly may cause mild digestive discomfort.