Bone broth might get you to the bathroom, but probably not the way the internet claims. There is no good evidence that it works as a laxative. What it can do is add warm fluid to your day, and for someone who is constipated mostly because they drink too little, that may be enough to soften things. If your diet is low in fiber, a cup of broth won’t fix it.
I went through what the research and major health organizations actually say about bone broth, fiber and constipation, and rebuilt this page around it. Below you’ll find what a cup of broth contains, what collagen and gelatin can and can’t do, when broth backfires, and the habits that do move the needle.
Does bone broth make you poop?
Sometimes, for indirect reasons. Here are the realistic ways it could help:
- It adds fluid. Stool needs water to stay soft, and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) lists clear soups among the liquids that help fiber do its job.
- It’s easy to tolerate. A warm cup is gentle when you feel heavy or nauseated and don’t want a big meal.
- It can anchor a routine. Drinking something warm at the same time each day, then sitting on the toilet when you feel the urge, supports regular habits. Mayo Clinic lists not using the toilet when you feel the urge as a common contributor to constipation.
What I could not find is a clinical trial testing bone broth itself on constipation. That is why I’d treat it as a supportive habit, not a treatment. If you have been told that any broth “induces” a bowel movement, that claim isn’t backed by the sources I checked, and I removed it from this page.
What a cup of bone broth actually contains
Harvard Health puts bone broth at roughly 8 to 10 grams of protein per cup, plus small amounts of minerals such as calcium and magnesium. Cleveland Clinic’s bone broth overview gives a sample nutrition breakdown of about 9 grams of protein and 450 milligrams of sodium. Sodium varies a lot between homemade and store-bought broth, so check the label if you buy it.
The number that matters for constipation is the one that’s missing: fiber. Broth has essentially none. NIDDK says adults should aim for 22 to 34 grams of fiber a day, and a cup of broth contributes nothing toward that target. That gap is the main reason broth alone so often disappoints.
Can collagen and gelatin affect digestion?
You’ll often hear that collagen is why bone broth is “good for your gut.” Collagen is a connective-tissue protein, and when bones simmer, some of it breaks down into gelatin and amino acids such as glycine and proline. Cleveland Clinic says there is some evidence that boosting collagen production helps maintain the gut lining, and it mentions a 2021 non-human study on bone broth and ulcerative colitis damage.
Those findings are about gut lining and inflammation, not about how often you poop. The human research I found on collagen and digestion used supplements, not broth. One small 2022 study tested 20 grams of collagen peptides daily for eight weeks on digestive symptoms in healthy women. That is a concentrated supplement dose, while a cup of broth supplies only about 8 to 10 grams of protein in total, not all of it collagen. So I wouldn’t expect broth to behave like that supplement, and I removed the old claims that glycine boosts stomach acid.
For help with the basics, see my guide to making food digest faster after eating.
Can bone broth cause gas or bloating?
Yes, for some people. Individual reactions vary, and the usual explanations are practical rather than mysterious:
- Too much, too fast. A big mug on an empty stomach is a sudden load of protein and sodium for a gut that isn’t used to it.
- Replacing fiber with broth. If broth takes the place of vegetables, beans and whole grains, constipation and bloating can get worse, not better.
- Ingredients added to broth. Onion, garlic and some seasonings in store-bought broths can trigger symptoms in people with IBS.
- Histamine sensitivity. Some people who react to histamine-rich foods report symptoms after broth. I couldn’t find solid evidence on how cooking time changes this, so treat it as an individual response. Cleveland Clinic notes that a low-histamine diet is only for people diagnosed with histamine intolerance and needs monitoring by a healthcare team.
If you want to try broth, start with half a cup to one cup, see how you feel for a few days, and keep the rest of your diet unchanged so you can tell what’s responsible.
Who may benefit from bone broth for digestion?
Not everyone needs it, but a cup can make sense in a few situations:
- You struggle to drink enough fluids and find warm drinks easier than water.
- You’re recovering from a mild stomach bug and want something gentle before eating regular meals.
- You enjoy it and want a light, savory snack that isn’t sweet or heavy.
Before you try a restrictive plan, read what a bone broth cleanse diet really involves and whether it supports long-term health. A broth-only plan removes the fiber you need, so I wouldn’t recommend one for constipation.
When bone broth may not help constipation
If you’ve tried broth and nothing changed, your body isn’t broken. The cause is probably elsewhere. Mayo Clinic lists common causes of constipation: not drinking enough fluids, not eating enough fiber, not exercising regularly and ignoring the urge to go. It also lists medicines (including some opioid pain relievers and drugs for blood pressure, depression and allergies), pelvic floor problems, blockages in the colon or rectum, and conditions such as irritable bowel syndrome, diabetes, an overactive thyroid and pregnancy.
Broth only addresses the fluid piece, and in a small way. If your constipation is partly caused by a medication or a medical condition, no food will substitute for a conversation with your doctor. Constipation can also appear when you start a medication such as a GLP-1 drug; see my guides to Zepbound constipation and a high-fiber diet for GLP-1 users if that applies to you.
What does help: a simple plan to get things moving
Here is the order I’d work through, starting with what the evidence supports most strongly.
1. Raise fiber gradually toward 22 to 34 grams
NIDDK recommends whole grains such as oatmeal and bran cereal, legumes like lentils, black beans and chickpeas, fruits such as berries, pears and apples with the skin on, vegetables like broccoli, carrots and green peas, and nuts. Add a little more each day rather than doubling overnight, because a sudden jump can cause gas. My list of high-fiber foods for constipation has a chart to work from.
2. Use broth as the base for a fiber-rich soup
This is where bone broth earns a place. Simmer lentils, carrots and chopped greens in broth and you get fluid, warmth and fiber in one bowl. My article on the best soup for constipation explains what makes a soup work, and if you want to make your own base, here’s my oxtail bone broth recipe.
3. Drink fluids steadily through the day
NIDDK suggests asking a healthcare professional how much liquid is right for your size, health, activity level and climate rather than chasing a universal number. If you’re comparing options, my posts on chicken broth and a liquid diet for constipation cover the other fluid choices.
4. Move, and don’t ignore the urge
A daily walk and going to the toilet when you feel the urge both appear on Mayo Clinic’s list of lifestyle factors. If you’re also dealing with bloating, try my tips on how to debloat and poop.
When to see a doctor
Mayo Clinic advises making an appointment if constipation lasts longer than three weeks or interferes with daily activities, or if you notice bleeding from the rectum, blood in your stools or black stools, unusual changes in stool shape or color, stomach pain that doesn’t stop, or weight loss without trying. Chronic constipation, by Mayo’s definition, means two or more symptoms (such as fewer than three stools a week, hard or lumpy stools, or straining) for three months or longer. Please don’t keep experimenting with broth if any of those apply to you.
Frequently Asked Questions
How long does it take for bone broth to affect bowel movements?
There is no research timeline for this. If broth helps, it is most likely through extra fluid, so you might notice softer stools within a day or two if you were previously dehydrated. If your constipation comes from low fiber, medication or another cause, you may notice nothing.
Is bone broth better than regular broth for constipation?
I found no evidence that one is better. Both are mostly fluid. Bone broth typically has more protein because of the longer simmer, but hydration and fiber matter far more. Compare sodium on the label either way.
Can drinking bone broth on an empty stomach improve digestion?
Some people like a warm cup in the morning, and a routine can help. I found no evidence that an empty stomach gives broth any special digestive effect.
Responses vary. Plain broth is low in fiber and light, so some people with IBS tolerate it, while others react to the onion, garlic or seasoning in store-bought versions. Introduce it slowly and read the ingredient list, and ask your doctor about an approach that fits your IBS type.
Can children drink bone broth for constipation?
It can be part of a child’s meals, such as in soup, but it shouldn’t be the main strategy. Persistent constipation in children should be discussed with a pediatrician.
Is it safe to drink bone broth every day?
For most healthy adults a cup a day is reasonable if you tolerate it. Watch the sodium, particularly if you have high blood pressure or kidney disease, and talk to your doctor if you have a medical condition.
Last reviewed: October 2026. Written by Nada, certified in Nutrition Science (Zewail International Academy) with a pharmacy degree. This article is educational and not a substitute for personal medical advice. If constipation is persistent, painful or long-term, please speak with a healthcare professional.
