Wondering if you can or should drink bone broth pregnant? You’re not alone. Bone broth has become a popular choice for expecting mothers due to its nutrient-packed profile and comforting nature.
In this guide, we’ll dive into everything you need to know about bone broth while pregnant, including its benefits, how to use it, and tips for making or buying it.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissues with water, vegetables, and seasonings for an extended period of time.
This slow cooking process extracts beneficial nutrients such as collagen, gelatin, amino acids, and minerals like calcium, magnesium, and phosphorus. Unlike traditional broths or stocks, bone broth is cooked much longer, giving it a richer flavor and higher nutritional content.
Many people use bone broth as a base for soups, stews, and sauces, while others enjoy sipping it as a warm, comforting drink.
For pregnant women, bone broth is especially appealing. It’s not only packed with nutrients that can support pregnancy, but it’s also gentle on the digestive system, making it a great option for those dealing with morning sickness or food aversions.
Is Bone Broth Safe During Pregnancy?
Yes, bone broth can be safe and beneficial during pregnancy when prepared and consumed properly. However, there are a few considerations to keep in mind:
- Source Quality: Use high-quality bones from pasture-raised or grass-fed animals to minimize potential contaminants like heavy metals.
- Preparation: Ensure the broth is cooked thoroughly at a safe temperature to eliminate bacteria.
- Store-Bought Options: Check labels for unnecessary additives, high sodium content, or artificial flavors when buying pre-made bone broth.
When consumed as part of a balanced diet, bone broth can provide you with valuable nutrients, hydration, and a soothing option for meals or snacks.
Why Might You Drink Bone Broth Pregnant?
1. Nutrient Support For Pregnancy
Bone broth is rich in essential nutrients like collagen, gelatin, amino acids, and minerals (calcium, magnesium, and phosphorus). These nutrients can help support:
- Bone and Joint Health: Important for both mom and baby as your body adjusts to pregnancy.
- Skin Elasticity: Collagen may contribute to skin health and elasticity, which can be helpful as your body grows and changes.
2. Gentle on Digestion
Pregnancy often comes with digestive challenges like nausea, bloating, or heartburn. Bone broth is easy on the stomach and may help soothe these discomforts. The gelatin in bone broth can also support gut health by aiding in digestion and maintaining the gut lining.
3. Hydration and Warmth
Staying hydrated is crucial during pregnancy, and sipping on warm bone broth can be a comforting way to boost your fluid intake, especially if you’re struggling to drink plain water.
Staying hydrated during pregnancy is crucial, and while bone broth is a great option, some women also turn to probiotic-rich drinks like kombucha. If you’re wondering whether kombucha is safe during pregnancy, read more here.
4. Comfort During Morning Sickness
For some pregnant women, food aversions and nausea can make eating difficult, particularly in the first trimester. Bone broth offers a light, yet nutrient-packed option that’s easy to tolerate when other foods might not sit well.
5. Versatile and Easy to Incorporate
Bone broth isn’t just a drink—it can be used in a variety of ways to enhance your meals. Add it to soups, stews, or grains like rice and quinoa to boost their flavor and nutritional value.
Drinking bone broth pregnant can be a simple, effective way to nourish your body and provide some added comfort.
When You Might Use Bone Broth During Pregnancy?
1. As a Standalone Drink
Bone broth makes a soothing and nutrient-packed drink, perfect for when you want something warm and comforting.
2. For Morning Sickness Relief
If you’re struggling with nausea or food aversions, bone broth can be a light yet nourishing option that’s easy on your stomach. It can help you stay hydrated while also providing essential nutrients.
3. In Soups and Stews
Bone broth serves as the perfect base for soups and stews, adding flavor and nutrients.
- Pregnancy-Friendly Soups: Try chicken noodle soup, vegetable soup, or lentil soup made with bone broth for a hearty and comforting meal.
- Stews: Use it as a base for slow-cooked beef or chicken stews packed with protein and veggies.
4. Cooking Grains and Legumes
Swap water for bone broth when cooking grains like rice, quinoa, or farro to boost their flavor and nutritional value. Similarly, use it to simmer lentils or beans for a tasty protein-rich dish. I do this all the time- it works great!
5. Sauces and Gravies
Incorporate bone broth into sauces or gravies to enhance their depth of flavor while adding nutrients.
6. As a Base for Pregnancy Cravings
Bone broth can be a healthy way to satisfy cravings for savory, comforting foods. Use it to make:
- Ramen or Noodle Bowls: Add noodles, veggies, and a protein like soft-boiled eggs or chicken.
- Mashed Potatoes: Mix bone broth into mashed potatoes for extra flavor and creaminess.
7. During Postpartum Recovery
If you’re preparing ahead for postpartum recovery, bone broth can also be frozen and stored to use as a nutritious meal or snack after delivery.
How To Make Bone Broth
Making bone broth at home is simple and allows you to control the ingredients for a high-quality, nutrient-rich broth. Here’s a step-by-step guide to preparing bone broth from scratch.
Ingredients:
- Bones: Use high-quality bones from chicken, beef, turkey, or fish. Opt for grass-fed, pasture-raised, or organic sources when possible.
- The quantity of bones you use depends on the size of your pot and the concentration of broth you want. Make sure the bones fill roughly half to two-thirds of the pot, leaving enough space for water and any vegetables you want to add.
- For a Stockpot (8-12 quarts): Use 2-3 pounds of bones.
- For a Slow Cooker (6 quarts): Use about 1-2 pounds of bones.
- For an Instant Pot (6 quarts): Use 1.5-2 pounds of bones.
- Water: Enough to fully cover the bones (about 10-12 cups).
- Vinegar (Apple Cider or White Vinegar): 1-2 tablespoons to help extract minerals from the bones.
- Vegetables (Optional): Carrots, celery, onions, and garlic for added flavor and nutrients.
- Herbs & Spices (Optional): Bay leaves, parsley, thyme, peppercorns, or turmeric for extra health benefits.
- Salt (Optional): Add to taste after cooking.
Instructions:
- Prepare the Bones: If using raw bones, roast them in the oven at 400°F for about 30 minutes to enhance flavor. If using leftover cooked bones, you can skip this step.
- Combine Ingredients: Place the bones in a large stockpot, slow cooker, or Instant Pot. Add vinegar, vegetables, and any herbs or spices.
- Add Water: Pour in enough water to fully cover the bones, leaving a little space at the top.
- Simmer Slowly:
- Stovetop: Bring to a boil, then reduce to a gentle simmer for 12-24 hours.
- Slow Cooker: Cook on low for 12-48 hours.
- Instant Pot: Pressure cook on high for 2-4 hours for a faster option.
- Strain the Broth: Use a fine mesh strainer or cheesecloth to remove bones and vegetable solids, leaving only the liquid.
Tips for the Best Bone Broth:
- For Extra Collagen: Use bones with connective tissue, such as chicken feet, beef knuckles, or marrow bones.
- For a Gelatinous Texture: A well-made bone broth will gel when cooled due to its high collagen content.
Freezing & Storage
Allow the broth to cool, then store it in airtight containers in the refrigerator for up to 5 days or freeze for long-term storage.
I often freeze bone broth in 6-8 oz servings, so that it’s convenient to thaw when I only need a cup or two at a time. Breastmilk bags are an easy way to do this- just make sure you label and date them.
What to Look For In Bone Broth If Doing Store-Bought
If you don’t have the time or desire to make bone broth at home, there are high-quality store-bought options available.
When selecting a bone broth, it’s important to choose a product that aligns with your nutritional needs and pregnancy safety. Here’s what to look for and a few recommended brands:
What to Look for in Store-Bought Bone Broth
- Simple, Clean Ingredients:
- Check the ingredient list to ensure it includes basic items like bones, water, vegetables, herbs, and spices. Avoid brands with added sugars, artificial flavors, or preservatives.
- Organic and Grass-Fed:
- Look for organic and grass-fed options to ensure the bones come from high-quality, responsibly-raised animals. This can increase the nutrient content and reduce potential exposure to harmful substances.
- Low Sodium:
- Some store-bought bone broths can be high in sodium. If you’re watching your salt intake during pregnancy, opt for low-sodium or unsalted varieties.
- Gelatin-Rich Texture:
- A high-quality bone broth will often gel when refrigerated, indicating it contains collagen and nutrients extracted from the bones.
- Pasteurized and Shelf-Stable:
- Choose a broth that is pasteurized or shelf-stable if you’re buying one from the grocery store. Refrigerated options are great too, but make sure they’ve been handled properly to ensure freshness.
Key Takeaways
Bone broth can be a comforting, nutrient-packed addition to your pregnancy diet, offering benefits such as improved hydration, gentle digestion, and support for both your own body and your growing baby.
Whether you enjoy it as a warm drink, use it as a cooking base, or include it in hearty recipes, bone broth is a versatile and convenient way to boost your nutrition during pregnancy.
FAQs About Bone Broth During Pregnancy
- Is bone broth safe for pregnancy?
Yes, bone broth is generally safe and beneficial during pregnancy when made from high-quality ingredients and prepared properly. It provides essential nutrients like collagen, amino acids, and minerals that support maternal and fetal health. To ensure safety, choose organic, grass-fed bones and avoid store-bought options with high sodium or artificial additives.
- What are the benefits of drinking bone broth pregnant?
Bone broth is packed with collagen, gelatin, and essential minerals that support joint health, digestion, hydration, and skin elasticity. It’s also gentle on the stomach, making it a great option for managing morning sickness and food aversions.
- Can I drink bone broth every day while pregnant?
Yes, bone broth can be consumed daily as part of a balanced diet. However, moderation is key, especially with store-bought varieties that may be high in sodium. If making your own, use high-quality bones and avoid excessive salt or additives.
- Is Ancient Nutrition Bone Broth Protein safe during pregnancy?
Ancient Nutrition Bone Broth Protein is a popular supplement made from dehydrated bone broth. While it can be a convenient protein source, pregnant women should check with their healthcare provider before using it, as some protein powders may contain added ingredients, herbs, or higher concentrations of certain nutrients that require medical guidance.
- How can I use bone broth in my pregnancy diet?
Bone broth can be sipped on its own, used as a base for soups and stews, or added to grains like rice and quinoa for extra flavor and nutrients. It’s a versatile ingredient that can easily fit into a pregnancy-friendly meal plan.
- Can bone broth help with morning sickness?
Yes! Bone broth is gentle on the stomach and packed with electrolytes, making it a great option for staying hydrated and nourished during morning sickness. The warm, savory flavor can be easier to tolerate than heavier meals, and its amino acids support gut health, which may help reduce nausea.
- Is bone broth beneficial postpartum?
Absolutely! Bone broth is a nutrient-dense option for postpartum recovery. It provides collagen, gelatin, and essential minerals that support tissue healing, joint health, and hydration—especially important for new moms recovering from childbirth. Plus, it’s easy to digest and can be a soothing, nourishing addition to postpartum meals.
- Can babies have bone broth?
Yes, babies can have bone broth, but it’s best to wait until they start solids, around 6 months of age. Bone broth can be a great source of minerals, collagen, and gut-supporting nutrients, but it should be offered in small amounts and without added salt. Always consult your pediatrician before introducing new foods to your baby’s diet.
- Can I do a bone broth fast during pregnancy?
Fasting, including a bone broth fast, is not recommended during pregnancy, as your body needs a steady intake of nutrients to support both you and your baby. However, sipping bone broth can be a nourishing way to stay hydrated and replenish essential minerals. If you’re considering dietary changes during pregnancy, it’s always best to consult with your healthcare provider.