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What To Eat During Intermittent Fasting: Complete Guide
by Danny S.
on Nov 10 2025
If you’ve ever wondered what to eat during intermittent fasting, you’re not alone—navigating the do’s and don’ts can be confusing, especially with so much conflicting information online. This comprehensive guide breaks down everything you need to know, from fasting-friendly snacks to nutrient-rich meals that keep you satisfied and energized. Whether you’re new to fasting or looking to optimize your results, you’ll find simple, actionable strategies to make your intermittent fasting experience both effective and enjoyable.
Does Anything “Zero Calorie” Work, Or Are There Hidden Fasting Breakers?
While many people assume that anything labeled “zero calorie” is safe during intermittent fasting, the reality is more nuanced. Some zero-calorie products, such as black coffee, plain tea, and water, generally do not disrupt fasting and are widely accepted. However, certain artificial sweeteners, flavored waters, and “diet” drinks may trigger an insulin response or stimulate cravings, potentially undermining the benefits of your fast. It’s important to read ingredient labels carefully and prioritize truly clean, unsweetened options to ensure you’re not unknowingly breaking your fast or sabotaging your progress.
What To Eat During Intermittent Fasting?
1. Bone Broth
Bone broth is a powerhouse for intermittent fasting, providing protein, collagen, and essential minerals without breaking your fast. Dr. Kellyann’s Bone Broth Fast Track is an ideal choice—convenient, delicious, and specifically formulated to support satiety, gut health, and energy during your fasting routine.
2. Eggs
Eggs are a nutrient-dense, high-protein food that helps keep you full and supports muscle maintenance. They’re quick to prepare and versatile, making them perfect for busy mornings or as a base for salads and bowls.
3. Avocados
Avocados are rich in healthy fats and fiber, which help stabilize blood sugar and keep you satisfied for hours. Enjoy them sliced, mashed, or as a creamy addition to salads and smoothies.
4. Leafy Greens
Spinach, kale, arugula, and other leafy greens are loaded with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them an excellent foundation for any meal during your eating window.
5. Wild-Caught Fish
Salmon, sardines, and mackerel are packed with omega-3 fatty acids and protein, supporting heart health and reducing inflammation. These fish are easy to prepare and pair well with a variety of vegetables.
6. Berries
Blueberries, raspberries, and strawberries are lower in sugar than most fruits and provide a powerful antioxidant boost. They’re perfect for adding natural sweetness to yogurt, smoothies, or as a snack on their own.
7. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and fiber. A small handful can help curb hunger and provide lasting energy between meals.
8. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are rich in fiber and phytonutrients that support detoxification and digestive health. Roast or steam them for a satisfying, nutrient-packed side dish.
9. Greek Yogurt
Full-fat, unsweetened Greek yogurt is high in protein and probiotics, supporting gut health and keeping you full. Top with berries or nuts for a balanced, satisfying snack.
10. Olive Oil
Extra virgin olive oil is a staple for healthy eating, providing monounsaturated fats that support heart health and help you absorb fat-soluble vitamins. Drizzle it over salads, vegetables, or use it as a base for homemade dressings.
What Foods Help You Stay Fuller Longer During a Fast?
Foods that help you stay fuller longer during a fast are those rich in protein, healthy fats, and fiber, as these nutrients slow digestion and promote lasting satiety. Incorporating options like eggs, avocados, nuts, seeds, and Greek yogurt into your meals can help curb hunger and stabilize blood sugar levels. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially effective because it delivers protein and collagen to help you feel satisfied without breaking your fast. Pairing these foods with plenty of leafy greens and cruciferous vegetables further supports fullness, making it easier to stick to your fasting schedule and avoid cravings.
What’s the Best Macro Balance for Your First Meal?
The best macro balance for your first meal after fasting is a combination of high-quality protein, healthy fats, and fiber-rich carbohydrates. This trio helps stabilize blood sugar, supports muscle maintenance, and keeps you feeling full and energized for hours. Aim for a meal that includes lean protein sources like eggs, fish, or Greek yogurt, paired with healthy fats such as avocado or olive oil, and plenty of non-starchy vegetables or a small serving of berries for fiber. This balanced approach not only maximizes the benefits of intermittent fasting but also sets a positive tone for the rest of your eating window, helping you avoid energy crashes and cravings.
Is Bone Broth One of the Safest and Gentlest Ways to Break a Fast?
Yes, bone broth is widely regarded as one of the safest and gentlest ways to break a fast. Its rich blend of easily digestible protein, collagen, and essential minerals helps soothe the digestive system and provides vital nutrients without overwhelming your body after a period of fasting. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially beneficial because it supports gut health, replenishes electrolytes, and helps you transition smoothly back into eating solid foods. This makes it an ideal first choice for anyone looking to break a fast while minimizing digestive discomfort and maximizing nourishment.
What Should You Avoid Eating or Drinking While Fasting?
Food/Drink to Avoid
Reason Why It Breaks a Fast or Causes Issues
Better Alternative During Fasting
Sugary Drinks (soda, juice)
Spike blood sugar and insulin, break the fast
Water, herbal tea, black coffee
Artificial Sweeteners
May trigger insulin response or cravings
Plain water, unsweetened tea
Creamer or Milk in Coffee/Tea
Contains calories and carbs, breaks the fast
Black coffee, plain tea
Protein Shakes
Provide calories and protein, end the fasting state
Bone broth (minimal calories, gentle)
Alcohol
Disrupts metabolism, adds empty calories
Sparkling water, herbal infusions
Snack Foods (chips, crackers)
High in carbs and processed ingredients, break the fast
None during fasting window
Flavored Waters with Additives
Often contain hidden sugars or artificial ingredients
Plain or naturally infused water
Fruit Juices
High in sugar, quickly break the fast
Water with lemon slice (minimal impact)
Energy Drinks
Usually high in sugar or artificial sweeteners
Black coffee, unsweetened herbal tea
Chewing Gum (with sugar/sweetener)
Can trigger insulin response and cravings
Avoid gum, try sipping water instead
How Do You Structure Your Fasting Window and Eating Window?
Structuring your fasting and eating windows is all about finding a routine that fits your lifestyle and supports your health goals. Most people start with a 16:8 schedule, fasting for 16 hours and eating during an 8-hour window, but you can adjust the timing to suit your needs—such as 14:10 or even 18:6. During your fasting window, stick to water, black coffee, plain tea, or bone broth like Dr. Kellyann’s Bone Broth Fast Track to stay hydrated and curb hunger without breaking your fast. When your eating window begins, focus on balanced, nutrient-dense meals that include lean proteins, healthy fats, and plenty of vegetables to maximize energy and satiety. Consistency is key, so choose a schedule you can maintain long-term for the best results.
What Common Mistakes Do People Make When Choosing Foods for Fasting?
Choosing “zero calorie” drinks with artificial sweeteners, which can trigger cravings or an insulin response and undermine fasting benefits.
Breaking a fast with processed or high-sugar foods, leading to blood sugar spikes and energy crashes.
Not consuming enough protein or healthy fats during the eating window, resulting in increased hunger and difficulty sticking to the fasting plan.
Overeating during the eating window, mistakenly thinking it will compensate for fasting hours and sabotaging weight loss or health goals.
Neglecting hydration by forgetting to drink enough water, herbal tea, or bone broth, which can cause fatigue, headaches, and increased hunger.
Conclusion
Intermittent fasting can be a powerful, sustainable approach to better health, weight management, and increased energy—especially when you know exactly what to eat and what to avoid. By focusing on nutrient-dense, whole foods like lean proteins, healthy fats, and plenty of vegetables, and incorporating supportive options such as Dr. Kellyann’s Bone Broth Fast Track, you can maximize the benefits of your fasting routine while minimizing hunger and cravings. Avoiding common pitfalls and structuring your fasting and eating windows to fit your lifestyle will help you stay consistent and motivated, making intermittent fasting an enjoyable and effective part of your wellness journey.
Final Thoughts
Wondering how to make your meals more satisfying and nutritious during your intermittent fasting journey? Explore Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths—each free from GMOs and added sugars. For a simple way to enhance your meals, try the Bone Broth Fast Track and experience a delicious, protein-rich boost. Visit Dr. Kellyann’s to discover more nourishing options that support your wellness goals.
Sources
https://fastic.com/en/blog/zero-calorie-foods-for-intermittent-fasting
https://zoe.com/learn/what-to-eat-or-drink-while-intermittent-fasting
https://betterme.world/articles/intermittent-fasting-macros/
Blog
Does Cooking Rice In Bone Broth Add Protein: Facts vs Myths
by Danny S.
on Nov 05 2025
If you’re always searching for ways to make your meals healthier and more satisfying, you’ve probably heard the tip: “Cook your rice in bone broth for extra protein!” But does this simple swap actually move the needle on nutrition, or is it just a flavorful upgrade? In this article, we’ll separate fact from fiction, exploring whether bone broth can meaningfully increase the protein content of your rice—and what that means for your health goals.
What Happens When You Cook Rice in Liquid?
When you cook rice in any liquid—whether it’s water, broth, or milk—the grains absorb much of that liquid as they soften and expand. This process not only hydrates the rice but also infuses it with the flavors and nutrients present in the cooking liquid. If you use a nutrient-rich liquid like bone broth, some of its proteins, minerals, and amino acids are absorbed into the rice, subtly enhancing its nutritional profile and taste. However, the extent of nutrient transfer depends on factors like cooking time, temperature, and the concentration of nutrients in the broth, meaning not all the benefits of the original liquid make it into the finished rice.
Does Cooking Rice In Bone Broth Add Protein?
Cooking rice in bone broth does add some protein to the finished dish, but the increase is modest. As the rice absorbs the bone broth during cooking, it takes in a portion of the broth’s dissolved proteins—primarily collagen and amino acids. However, the total protein boost depends on how much broth is used, its protein concentration, and how much liquid the rice actually absorbs. While bone broth can enhance the flavor and provide trace nutrients, it won’t transform rice into a high-protein food; the added protein is typically just a few grams per serving, not enough to replace a main protein source in your meal.
Cooking Rice In Bone Broth Facts
Cooking rice in bone broth does increase the protein content slightly, as some of the broth’s proteins are absorbed by the grains.
Bone broth imparts a richer flavor and savory depth to rice compared to water, making meals more satisfying.
The rice also absorbs minerals and amino acids present in the broth, offering a small nutritional boost.
The amount of added protein depends on the broth’s concentration and how much liquid the rice absorbs.
Using bone broth can make rice more appealing for those seeking gut-friendly nutrients and collagen.
Cooking Rice In Bone Broth Myths
Cooking rice in bone broth does not turn rice into a high-protein food; the protein increase is minimal.
The process does not preserve all the collagen or nutrients, as some break down or remain in leftover liquid.
Bone broth rice is not a substitute for eating whole protein sources like meat, fish, or legumes.
It’s a myth that all the health benefits of bone broth transfer fully to the rice during cooking.
Using bone broth doesn’t make rice inherently “detoxifying” or a cure-all for gut health—these claims are exaggerated.
How Much Protein Can Bone Broth Realistically Add to Your Rice?
The amount of protein bone broth can realistically add to your rice is modest—typically ranging from 1 to 4 grams per cup of cooked rice, depending on the strength and quality of the broth. Most store-bought bone broths contain about 5 to 10 grams of protein per cup, but not all of that protein is absorbed by the rice during cooking. Some protein remains in the leftover liquid or breaks down with heat. While using bone broth instead of water does enhance the protein content and nutritional value of your rice, it’s important to recognize that the increase is incremental and not enough to make rice a primary protein source in your meal.
What Are the Other Nutritional Benefits of Cooking Rice in Bone Broth?
Nutrient/Benefit
How Bone Broth Enhances Rice
Why It Matters
Collagen & Gelatin
Some collagen and gelatin are absorbed by the rice
Supports joint, skin, and gut health
Amino Acids
Rice takes in amino acids like glycine and proline from the broth
Aids in muscle repair and digestion
Minerals (Calcium, Magnesium, Potassium)
Trace minerals from bone broth infuse into the rice
Contributes to bone strength and electrolyte balance
Flavor
Rich, savory taste replaces blandness of water
Makes healthy meals more enjoyable
Hydration & Satiety
Broth adds moisture and a sense of fullness
Helps with hydration and feeling satisfied
Reduced Need for Added Salt
Bone broth naturally seasons the rice
Lowers sodium intake from table salt
Does Cooking Rice in Bone Broth Taste Better?
Yes, cooking rice in bone broth significantly enhances its flavor, giving it a rich, savory depth that water simply can’t provide. The natural umami from slow-simmered bones, herbs, and vegetables infuses each grain, making the rice more aromatic and satisfying. This flavor boost can elevate even simple dishes, turning plain rice into a comforting, restaurant-quality side or base for meals. For those seeking both taste and nutrition, bone broth rice offers a delicious upgrade that appeals to both adults and kids alike.
What Type of Bone Broth Should You Use?
High-Quality, Grass-Fed or Pasture-Raised Broth: Choose bone broth made from grass-fed beef or pasture-raised poultry for superior nutrient density and cleaner ingredients.
Low-Sodium or Unsalted Varieties: Opt for low-sodium or unsalted bone broth to better control the flavor and salt content of your finished rice dish.
Collagen-Rich Broth: Look for broths specifically labeled as collagen-rich if you want to maximize the potential joint, skin, and gut health benefits.
No Artificial Additives or Preservatives: Select bone broth with a short, recognizable ingredient list, free from artificial flavors, colors, or preservatives for a cleaner, healthier meal.
Flavor Profile That Matches Your Dish: Consider the flavor—chicken, beef, or vegetable-based bone broths can each complement different recipes, so choose one that pairs well with your intended meal.
Is Powdered Bone Broth Better for Cooking than Liquid Broth?
Powdered bone broth and liquid bone broth each have their own advantages when it comes to cooking rice, but neither is universally “better”—it depends on your needs and preferences. Powdered bone broth is convenient, shelf-stable, and easy to measure, making it ideal for busy kitchens or travel. It can also be adjusted for flavor and protein concentration by simply adding more or less powder. Liquid bone broth, on the other hand, often delivers a richer, more authentic flavor and may contain a broader spectrum of nutrients, especially if it’s homemade or high-quality. Ultimately, both options can enhance the taste and nutrition of your rice, so the best choice comes down to convenience, taste preference, and dietary goals.
Common Mistakes To Avoid When Cooking Rice In Bone Broth
Using Too Much or Too Little Broth: Not measuring the liquid properly can result in mushy or undercooked rice; always follow the recommended rice-to-broth ratio for best texture.
Choosing Low-Quality Broth: Using bone broth with artificial additives, excess sodium, or poor-quality ingredients can diminish both the flavor and nutritional benefits of your rice.
Skipping the Rinse: Failing to rinse rice before cooking can lead to sticky, gummy grains, as excess starch isn’t washed away.
Not Adjusting Seasoning: Bone broth varies in saltiness and flavor, so taste and adjust your seasoning as needed to avoid overly salty or bland rice.
Boiling Instead of Simmering: Cooking rice at a rapid boil can cause uneven texture and loss of nutrients; a gentle simmer ensures even absorption and better flavor retention.
Conclusion
Cooking rice in bone broth is a simple yet impactful way to elevate both the flavor and nutritional value of your meals. While the protein boost is modest, the added benefits of collagen, amino acids, and minerals make this swap worthwhile for those seeking a more nutrient-dense and satisfying dish. By choosing high-quality broth and following a few best practices, you can enjoy rice that’s not only more delicious but also supports your health and wellness goals. Ultimately, whether you’re a health-conscious home cook, fitness enthusiast, or simply looking for easy ways to upgrade your meals, bone broth rice offers a tasty, nourishing twist on a classic staple.
Final Thoughts
Looking for a simple way to add more protein and flavor to your meals, especially when cooking rice? Explore Dr. Kellyann’s best sellers, where you’ll find wholesome chicken, beef, and french onion bone broths—all free from GMOs and added sugars. For a creative twist, try the Ramen Beef Bone Broth and experience a savory, protein-rich upgrade. Visit Dr. Kellyann’s for more nourishing options and find the perfect fit for your healthy lifestyle.
Sources
https://www.thekitchn.com/pasta-method-rice-23719020
https://www.chowhound.com/1566025/liquids-for-cooking-rice-not-water/
https://www.tiktok.com/discover/liquid-vs-powder-bone-broth
Blog
How To Make Ramen Better: Step-by-Step
by Danny S.
on Nov 01 2025
If you love ramen for its convenience but wish it packed more flavor and nutrition, you’re not alone. Many of us reach for instant noodles when time is tight, only to be left wanting more from our meal. The good news? With a handful of pantry staples and a few clever hacks, you can turn ordinary ramen into a delicious, protein-rich bowl that feels like a treat—without spending hours in the kitchen.
Why Does Ramen Taste Good But Often Feel Unsatisfying?
Ramen tastes good because it’s engineered for instant gratification—salty, savory broth, chewy noodles, and rich umami flavors hit all the right notes for our taste buds. However, traditional instant ramen often feels unsatisfying because it lacks substantial protein, fiber, and nutrients, leaving you hungry soon after eating. The high sodium and artificial additives can also make you feel bloated or sluggish, while the quick-digesting carbs provide only a fleeting sense of fullness. As a result, while ramen delivers on flavor, it often falls short on lasting nourishment and overall wellness.
How To Make Ramen Better: Step-by-Step
Step 1: Choose a Better Broth
The foundation of great ramen is a rich, flavorful broth. Instead of using the high-sodium seasoning packet that comes with most instant noodles, opt for a nourishing alternative like Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth not only delivers deep, savory flavor but also provides protein and nutrients that support gut, joint, and skin health. Simply dissolve a packet in hot water for a clean, satisfying base that instantly elevates your ramen.
Step 2: Upgrade Your Noodles
While classic ramen noodles are convenient, you can boost nutrition by swapping in whole grain, brown rice, or low-carb noodles. These alternatives offer more fiber and a steadier energy release, helping you feel fuller longer. If you’re sticking with traditional noodles, try using only half the portion and bulking up your bowl with extra veggies or protein.
Step 3: Add Protein for Lasting Satisfaction
Protein transforms ramen from a snack into a meal. Add cooked chicken, soft-boiled eggs, tofu, shrimp, or even leftover steak to your bowl. These additions not only make your ramen more filling but also help balance blood sugar and keep cravings at bay.
Step 4: Pile On the Veggies
Brighten up your ramen with a handful of fresh or frozen vegetables. Spinach, bok choy, mushrooms, carrots, and snap peas all cook quickly in hot broth and add color, crunch, and nutrients. This simple step boosts the fiber and vitamin content of your meal, making it both healthier and more satisfying.
Step 5: Finish with Flavorful Toppings
Give your ramen a restaurant-quality finish with toppings like sliced green onions, chili oil, sesame seeds, nori, or a squeeze of lime. These little extras add layers of flavor and texture, making every bite more exciting and delicious. Experiment with your favorites to create a bowl that’s uniquely yours.
What Proteins Should You Add to Make Ramen More Filling?
Protein Option
Why It’s Great for Ramen
How to Add It
Dietary Notes
Soft-Boiled Egg
Classic, creamy, and rich in nutrients
Slice in half and place on top
High-protein, vegetarian
Cooked Chicken
Lean, filling, and easy to prep
Shred or dice and stir into broth
High-protein, low-fat
Tofu
Absorbs flavor, plant-based protein
Cube and simmer in broth
Vegan, gluten-free
Shrimp
Quick-cooking, sweet, and tender
Add peeled shrimp to hot broth
High-protein, low-calorie
Beef Slices
Hearty, savory, and satisfying
Add thin slices (cooked or rare)
High-protein, iron-rich
Pork (Char Siu)
Traditional, flavorful, and rich
Place slices on top before serving
High-protein, rich flavor
Edamame
Nutty, protein-packed, and colorful
Add shelled edamame to hot broth
Vegan, gluten-free
Tempeh
Firm, nutty, and full of nutrients
Slice and pan-fry or steam, then add
Vegan, high-protein, fiber
Rotisserie Turkey
Convenient, lean, and tender
Shred and stir into hot broth
High-protein, low-fat
Can You Make a Low-Calorie, High-Protein Version?
Absolutely! You can easily make a low-calorie, high-protein ramen by swapping out traditional noodles for options like shirataki or zucchini noodles, which are much lower in calories and carbs. Use a protein-rich broth such as bone broth, and add lean proteins like grilled chicken, shrimp, tofu, or even a soft-boiled egg. Load up your bowl with plenty of fresh or steamed vegetables for extra fiber and nutrients without adding many calories. This combination delivers a satisfying, nourishing ramen that keeps you full and energized—without the heaviness or excess calories of the classic version.
Should You Cook The Noodles In The Broth Or Separately?
Cooking noodles separately from the broth is generally the best method for making ramen, especially if you want a clean, flavorful soup. When noodles are boiled directly in the broth, they release starch, which can make the broth cloudy and slightly gummy, diluting its rich flavor. By cooking the noodles in a separate pot and then rinsing them briefly under hot water, you remove excess starch and prevent the noodles from overcooking or absorbing too much salt. This simple step keeps your broth clear and delicious, while ensuring the noodles maintain their ideal texture when added to your finished bowl.
Which Simple Spices Make Ramen Taste Gourmet?
A few simple spices can instantly elevate your ramen to gourmet status. Adding freshly ground black pepper, a dash of garlic powder, or a sprinkle of chili flakes brings warmth and depth to the broth. Toasted sesame seeds and a drizzle of sesame oil add rich, nutty notes, while a touch of ginger powder or five-spice powder introduces subtle complexity. For a burst of umami, try a small amount of miso paste or a splash of soy sauce. These easy additions transform basic ramen into a flavorful, restaurant-worthy bowl with minimal effort.
Best Tips For Ramen Flavor
Use a High-Quality Broth: Start with a rich, flavorful broth like bone broth or homemade stock to create a delicious foundation for your ramen.
Balance Salty and Umami Flavors: Add a splash of soy sauce, miso paste, or fish sauce to deepen the savory notes without overpowering the dish.
Layer in Aromatics: Sauté garlic, ginger, or green onions before adding your broth to infuse the soup with fresh, aromatic flavor.
Finish with Fresh Toppings: Top your ramen with sliced scallions, nori, chili oil, or a soft-boiled egg for added texture and bursts of flavor.
Don’t Overcook the Noodles: Cook noodles separately and add them just before serving to keep them springy and prevent them from getting soggy.
Conclusion
Upgrading your ramen is easier than you think, and even small changes can make a big difference in both flavor and nutrition. By choosing a high-quality broth, adding protein and fresh vegetables, experimenting with simple spices, and finishing with vibrant toppings, you can transform a basic bowl into a satisfying, nourishing meal that feels gourmet. Whether you’re looking for a quick comfort food fix or a healthier, more filling option, these step-by-step tips empower you to enjoy ramen that’s both delicious and aligned with your wellness goals.
Final Thoughts
Looking for a way to make your ramen more nourishing while still supporting your wellness goals? Explore Dr. Kellyann’s best sellers, featuring clean, delicious chicken, beef, and french onion bone broths—all made without GMOs or added sugars for pure, daily nourishment. For a truly satisfying ramen upgrade, try the Ramen Beef Bone Broth for a rich, protein-packed base. Discover even more wholesome options for your family at Dr. Kellyann’s and find your perfect fit.
Sources
https://www.thehealthy.com/food/ramen-every-day-for-week/
https://itsskinny.com/blogs/news/low-carb-noodle-showdown-hearts-of-palm-vs-it-s-skinny?srsltid=AfmBOoqzjLEEbLK8PkD3fH-dij9mMPbuwOoIMAn_aRRYgXMwXNWS8sh2
https://www.mashed.com/1453351/cook-ramen-noodles-separately/
Blog
Does Ramen Expire: Facts vs Myths
by Danny S.
on Oct 25 2025
Whether you’re a college student living off instant noodles, a busy professional stocking up for quick meals, or a prepper building your emergency stash, you’ve probably wondered: can ramen go bad? With conflicting advice online and mysterious date codes on packaging, it’s easy to feel uncertain. This guide dives deep into the facts and myths about ramen expiration, empowering you to make safe, informed choices—without wasting food or risking your health.
What Is Ramen?
Ramen is a popular Japanese noodle dish that typically features wheat-based noodles served in a savory broth, often accompanied by toppings like sliced pork, green onions, seaweed, and a soft-boiled egg. While traditional ramen is a culinary art form found in restaurants across Japan, instant ramen—pre-cooked, dried noodles with a flavor packet—has become a global pantry staple due to its affordability, convenience, and long shelf life. Whether enjoyed as a quick meal or a customizable comfort food, ramen’s versatility and satisfying flavors have made it a favorite for people of all ages and backgrounds.
Does Ramen Expire?
Yes, ramen does expire, though its shelf life is impressively long compared to many other foods. Instant ramen is preserved with dehydrated noodles and often contains added preservatives, allowing it to last anywhere from one to two years past its production date when stored properly. However, both the noodles and the seasoning packets can eventually degrade, leading to changes in flavor, texture, and potentially safety. While ramen may still be edible after its “best before” date, it’s important to check for signs of spoilage—such as off smells, discoloration, or mold—before consuming, as expired ramen can become unsafe under certain conditions.
Ramen Facts vs Myths
Ramen Facts
Instant ramen typically has a shelf life of 1–2 years when stored in a cool, dry place.
The “best before” date on ramen packaging indicates peak quality, not an exact expiration for safety.
Both the noodles and the seasoning packet can degrade over time, affecting taste and texture.
Proper storage—away from heat, moisture, and direct sunlight—can significantly extend ramen’s freshness.
Signs of spoiled ramen include an off smell, discoloration, visible mold, or a damaged package.
Ramen Myths
Ramen lasts forever and can never go bad.
Eating expired ramen is always dangerous, regardless of its condition.
All ramen types (cup, packet, fresh) have the same shelf life and storage needs.
Preservatives in instant ramen make it immune to bacteria or mold.
The seasoning packet is always safe to use, even if the noodles are old.
How Long Does Ramen Usually Last?
Instant ramen usually lasts between one and two years from its production date, thanks to its dehydrated noodles and airtight packaging. The exact shelf life can vary depending on the brand, packaging type (packet or cup), and storage conditions. While ramen often remains safe to eat for several months past its “best before” date if stored in a cool, dry place, its flavor and texture may gradually decline over time. Always check for signs of spoilage, such as unusual smells, discoloration, or damaged packaging, before consuming ramen that’s been stored for an extended period.
Signs Your Instant Ramen Has Expired
Sign
What to Look For
Why It Matters
Off Smell
Sour, rancid, or chemical odors when opening the package
Indicates spoilage or rancid oils
Discoloration
Noodles or seasoning appear yellowed, faded, or have dark spots
Suggests age, oxidation, or mold growth
Visible Mold
White, green, or black fuzzy patches on noodles or inside the packet
Clear sign of unsafe, spoiled food
Unusual Texture
Noodles feel sticky, clumped, or unusually brittle
May result from moisture exposure
Damaged Packaging
Tears, holes, or bloated packaging
Increases risk of contamination and spoilage
What Happens If You Eat Expired Ramen?
Eating expired ramen isn’t always dangerous, but it does carry some risks depending on how far past its date it is and how it’s been stored. In many cases, expired ramen simply tastes stale or has a less appealing texture, but if the noodles or seasoning have developed mold, off smells, or discoloration, consuming them can lead to foodborne illness, including stomach upset, nausea, or more serious health issues. Preservatives in instant ramen help slow spoilage, but they can’t prevent it indefinitely, so it’s important to inspect old ramen carefully and avoid eating it if there are any signs of spoilage.
Why Bone Broth Ramen Is a Smart Swap?
Swapping traditional instant ramen for bone broth ramen, like Dr. Kellyann’s Ramen Beef Bone Broth, is a smart choice for anyone seeking a healthier, more nourishing meal. Unlike standard ramen, which is often high in sodium and low in nutrients, bone broth ramen is packed with protein, collagen, and essential amino acids that support gut health, joint function, and immune strength. It’s also free from artificial ingredients and gluten, making it a cleaner, more wholesome option that delivers comforting flavor without compromising on nutrition. This upgrade transforms a quick meal into a superfood-rich bowl that fuels your body and satisfies your cravings.
How Does It Compare to Regular Ramen?
Compared to regular instant ramen, Dr. Kellyann’s Ramen Beef Bone Broth offers a significant nutritional upgrade, delivering high-quality protein, collagen, and essential nutrients that support gut, joint, and immune health. While traditional ramen is often loaded with sodium, artificial flavors, and empty carbs, bone broth ramen is crafted without gluten, soy, or dairy, and is free from artificial ingredients. This makes it a cleaner, more nourishing option that still provides the rich, savory flavor ramen lovers crave, but with added health benefits and none of the guilt.
Whats The Best Way To Store Ramen So It Lasts Longer?
To maximize the shelf life of your ramen, store it in a cool, dry place away from direct sunlight, heat, and moisture—such as a pantry, cupboard, or sealed storage bin. Keeping ramen in its original, unopened packaging helps protect it from air and humidity, which can cause the noodles to become stale or even moldy over time. For extra protection, especially in humid climates or for long-term storage, consider placing ramen packets in an airtight container or resealable bag. Avoid storing ramen near strong-smelling foods, as the noodles can absorb odors, and always check the packaging for any signs of damage before use. Proper storage not only preserves freshness and flavor but also helps ensure your ramen remains safe to eat for as long as possible.
Common Ramen Mistakes To Avoid
Ignoring Expiration Dates: Eating ramen far past its best-before date can lead to stale flavors or even spoilage; choosing high-quality options like Dr. Kellyann’s Ramen Beef Bone Broth ensures you’re getting a fresher, more nutritious product with a clearly marked shelf life.
Storing Ramen Improperly: Leaving ramen exposed to moisture or heat can cause it to spoil faster; Dr. Kellyann’s bone broth packets are designed for easy, airtight storage, helping you maintain freshness longer.
Overlooking Nutrition: Many instant ramens are high in sodium and low in nutrients; swapping to bone broth ramen provides added protein, collagen, and essential nutrients for a more balanced meal.
Using All the Seasoning Packet: Dumping in the entire seasoning packet can make your meal overly salty and unhealthy; Dr. Kellyann’s bone broth ramen delivers rich, satisfying flavor without the need for excessive sodium or artificial additives.
Not Checking for Spoilage: Failing to inspect ramen for off smells, discoloration, or damaged packaging can put your health at risk; with Dr. Kellyann’s bone broth ramen, you get a premium product with quality you can trust, reducing the chances of spoilage.
Conclusion
Ramen is a beloved staple for its convenience, affordability, and comforting taste, but understanding its shelf life and proper storage is key to enjoying it safely and at its best. While instant ramen can last for years when stored correctly, it’s important to recognize signs of spoilage and not rely on myths about its longevity. For those seeking a healthier, more nourishing alternative, bone broth ramen like Dr. Kellyann’s offers added benefits such as protein, collagen, and essential nutrients without sacrificing flavor. By making smart choices and following simple storage tips, you can enjoy your favorite noodles with confidence, knowing you’re prioritizing both taste and well-being.
Final ThoughtsEmpty heading
Curious about how to make your ramen both healthier and more delicious? Explore Dr. Kellyann’s best sellers, featuring nutrient-packed bone broths like chicken, beef, and french onion that can elevate any bowl. For a ramen-inspired twist, the Ramen Beef Bone Broth delivers both flavor and wellness benefits. Want to round out your healthy habits? Try the chocolate and vanilla shakes from Dr. Kellyann’s collection. Browse all of Dr. Kellyann’s trusted products to support your journey to feeling your best.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.eater.com/21299228/best-instant-noodles-ramen-buy-online
https://plantbasedworkshop.com/blogs/ramen-recipe/how-long-does-ramen-last?srsltid=AfmBOorp7rqMVI7oKnFu-riajW5j2PvYjYxvHWnSB_A3ABiwv_jxKwlT
Blog
How Much Protein Does Bone Broth Have: Broth Protein Profile
by Danny S.
on Oct 20 2025
If you’re searching for a natural way to boost your protein intake without resorting to processed powders or shakes, bone broth may be the answer you’ve been looking for. This time-honored elixir is celebrated not only for its comforting flavor but also for its impressive protein content, making it a staple in the routines of those who prioritize clean eating, intermittent fasting, and holistic wellness. Let’s explore how much protein bone broth really offers—and how it stacks up against other popular protein sources.
Why Is Protein a Essential Part of Our Diet?
Protein is an essential part of our diet because it serves as the building block for nearly every cell, tissue, and organ in the body. It plays a critical role in repairing muscles, supporting immune function, producing hormones and enzymes, and maintaining healthy skin, hair, and nails. Without adequate protein, our bodies struggle to recover from daily wear and tear, leading to fatigue, weakened immunity, and slower healing. For those with active lifestyles or specific wellness goals, getting enough high-quality protein is key to sustaining energy, building lean muscle, and promoting overall vitality.
What Makes Bone Broth More Than Just Soup?
Rich in Collagen and Amino Acids: Bone broth is loaded with collagen and essential amino acids that support joint health, skin elasticity, and muscle recovery—benefits you won’t find in ordinary soups.
Gut-Healing Properties: The gelatin and nutrients extracted from slow-simmered bones help soothe and repair the gut lining, making bone broth a favorite for digestive wellness.
Supports Immune Function: Packed with minerals like calcium, magnesium, and phosphorus, bone broth helps strengthen the immune system and promote overall resilience.
Natural Source of Protein: Unlike most soups, bone broth delivers a significant protein boost, making it an excellent choice for those looking to increase their daily intake without processed powders.
Versatile for Wellness Routines: Bone broth fits seamlessly into a variety of health-focused lifestyles, from intermittent fasting and keto to beauty rituals and post-workout recovery, offering benefits far beyond traditional soup.
How Much Protein Does Bone Broth Have?
Bone broth typically contains between 6 to 16 grams of protein per serving, depending on how it’s made and the ingredients used. High-quality bone broths, like Dr. Kellyann’s, deliver up to 16 grams of protein and 5 grams of collagen in just one cup, making them a convenient and nourishing way to boost your daily protein intake. This protein comes primarily from collagen and other amino acids released during the slow simmering of bones, which sets bone broth apart from regular broths or soups. Whether you’re looking to support muscle recovery, maintain a healthy metabolism, or simply add more clean protein to your diet, bone broth offers a natural, easily digestible option that fits seamlessly into a variety of wellness routines.
Broth Protein Profile
Type of Broth
Protein per Serving (1 cup)
Collagen Content
Calories per Serving
Key Benefits
Chicken Bone Broth
9–12g
3–5g
40–70
Gut health, joint support, immunity
Beef Bone Broth
10–16g
4–6g
50–80
Muscle recovery, skin health
Vegetable Broth
1–3g
g
10–20
Hydration, minerals, low-calorie
Store-Bought Broth
1–5g
–2g
10–40
Convenience, flavor enhancer
Dr. Kellyann’s Bone Broth
16g
5g
70
High protein, collagen, clean label
Does Simmer Time Affect the Protein Content?
Yes, simmer time significantly affects the protein content of bone broth. The longer bones and connective tissues are simmered, the more collagen, gelatin, and amino acids are extracted into the broth, increasing its overall protein content. Slow-simmering for 12 to 24 hours allows for maximum nutrient release, resulting in a richer, more nourishing broth compared to quick-cooked versions. However, there’s a balance—overcooking can break down some nutrients, so following recommended simmer times ensures you get the most protein and health benefits from every cup.
Is Bone Broth Protein Easier to Digest Than Other Forms of Protein?
Bone broth protein is often considered easier to digest than many other forms of protein, such as whey or plant-based powders, because it primarily contains collagen and gelatin—proteins that are gentle on the digestive system. These proteins are broken down into amino acids during the slow simmering process, making them highly bioavailable and easy for the body to absorb. This makes bone broth an excellent option for individuals with sensitive stomachs, digestive issues, or those recovering from illness, as it delivers essential nutrients without causing bloating or discomfort commonly associated with other protein sources.
Can You Use Bone Broth as a Cooking Base for Soups, Ramen, or Grains?
Absolutely! Bone broth is a versatile and flavorful base that can elevate soups, ramen, grains, and even sauces with added protein and nutrients. Using bone broth instead of water or regular stock infuses your dishes with rich, savory depth while delivering the benefits of collagen, amino acids, and minerals. Whether you’re simmering a hearty vegetable soup, crafting a nourishing bowl of ramen, or cooking grains like rice or quinoa, bone broth enhances both taste and nutrition, making every meal more satisfying and wholesome.
Is Bone Broth as Effective as a Protein Shake or Bar?
Bone broth can be just as effective as a protein shake or bar for supporting your daily protein needs, especially if you’re seeking a clean, natural source of protein without added sugars or artificial ingredients. While protein shakes and bars often deliver quick, concentrated protein—typically from whey, soy, or plant sources—bone broth provides a unique blend of collagen, gelatin, and amino acids that support joint health, gut function, and skin vitality. Although the protein content per serving may vary, high-quality bone broths can offer up to 16 grams of protein per cup, making them a nourishing and satisfying alternative for those who prefer whole-food nutrition and want to avoid processed supplements.
Tips For Incorporating Bone Broth As a Primary Protein
Start Your Day with a Warm Mug: Replace your morning coffee or tea with a cup of bone broth to kickstart your metabolism and provide a gentle, nourishing source of protein.
Use as a Base for Soups and Stews: Swap out water or regular broth in your favorite soup, stew, or chili recipes to boost both flavor and protein content.
Cook Grains and Legumes in Bone Broth: Prepare rice, quinoa, or lentils using bone broth instead of water to infuse your meals with extra protein and savory depth.
Blend into Smoothies: Add chilled bone broth to your smoothies for a protein-rich, gut-friendly twist that blends seamlessly with fruits and greens.
Sip Post-Workout for Recovery: Enjoy a cup of bone broth after exercise to help replenish amino acids, support muscle recovery, and keep you feeling satisfied.
Conclusion
Bone broth stands out as a powerful, natural source of protein that goes far beyond traditional soups or processed supplements. With its rich profile of collagen, amino acids, and minerals, bone broth supports everything from muscle recovery and gut health to radiant skin and lasting energy. Whether you’re looking to increase your daily protein intake, simplify your wellness routine, or enjoy a comforting, nutrient-dense beverage, bone broth offers a versatile and science-backed solution. By making bone broth a regular part of your diet, you’re choosing a time-honored tradition that nourishes your body from the inside out—helping you look, feel, and perform at your best.
Final Thoughts
Wondering how to boost your daily protein intake while making your favorite comfort foods even healthier? Explore Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to transform your ramen into a nourishing, protein-packed meal. For a unique twist, try the Ramen Beef Bone Broth and experience a delicious, nutrient-rich upgrade. Plus, you can complement your wellness routine with chocolate and vanilla shakes from Dr. Kellyann’s collection. Discover all the trusted options from Dr. Kellyann’s to help you feel your best every day.
Sources
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
https://www.bonappetit.com/test-kitchen/common-mistakes/article/common-mistakes-bone-broth
https://www.simplehealthykitchen.com/healthy-bone-broth-ramen-quick-easy/
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What To Add To Ramen: 5 Options
by Danny S.
on Oct 15 2025
If you’ve ever found yourself staring at a steaming bowl of plain ramen, wishing for something more, you’re not alone. Elevating instant noodles doesn’t require a chef’s skill or a pantry full of exotic ingredients—just a few smart additions can make all the difference. From protein-packed toppings to vibrant veggies and savory broths, here are five easy ways to turn your ramen into a crave-worthy meal that’s as wholesome as it is delicious.
What Is Ramen?
Ramen is a beloved Japanese noodle soup that has gained worldwide popularity for its comforting flavors and endless versatility. Traditionally, it consists of wheat-based noodles served in a savory broth—often flavored with soy sauce, miso, or salt—and topped with a variety of ingredients like sliced pork, green onions, nori, and soft-boiled eggs. While authentic ramen shops craft their broths and toppings with meticulous care, instant ramen has become a pantry staple for its convenience and adaptability, making it easy for anyone to enjoy a satisfying, customizable bowl at home.
What Makes Ramen One Of The Most Loved Comfort Foods Worldwide?
Rich, Savory Flavors: Ramen’s deeply flavorful broths—ranging from creamy tonkotsu to tangy miso—deliver a satisfying umami punch that comforts and delights the palate.
Customizable Toppings: From soft-boiled eggs and tender meats to fresh vegetables and spicy sauces, ramen can be tailored to suit any taste or dietary preference.
Quick and Convenient: Whether made from scratch or using instant noodles, ramen offers a warm, filling meal in minutes, perfect for busy lifestyles.
Nostalgic Appeal: For many, ramen evokes fond memories of late-night study sessions, cozy family dinners, or travels abroad, making it emotionally comforting as well as delicious.
Global Fusion: Ramen’s adaptability has inspired creative twists around the world, blending local ingredients and flavors to create unique, cross-cultural comfort food experiences.
What To Add To Ramen: 5 Options
1. Add a Soft-Boiled Egg
A soft-boiled egg is a classic ramen upgrade that instantly boosts both flavor and nutrition. The creamy yolk adds richness to the broth, while the protein keeps you feeling full and satisfied. Simply boil an egg for 6–7 minutes, peel, and slice it in half before placing it on top of your noodles for a restaurant-worthy touch.
2. Toss in Fresh Vegetables
Brighten up your bowl with a handful of fresh vegetables like spinach, bok choy, mushrooms, or shredded carrots. These add crunch, color, and a dose of vitamins, making your ramen feel more balanced and wholesome. Just toss them in during the last minute of cooking so they stay crisp and vibrant.
3. Try Dr. Kellyann’s Ramen Beef Bone Broth
For a nourishing twist, swap your usual seasoning packet for Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth is packed with protein and essential nutrients, giving your ramen a deeper, more satisfying flavor while supporting gut health and immunity. It’s a simple way to make your meal both indulgent and health-conscious.
4. Add Lean Protein
Boost the staying power of your ramen by adding lean proteins like grilled chicken, tofu, shrimp, or even leftover rotisserie chicken. These options are quick to prepare and help balance out the carbs in your noodles, turning a snack into a complete, energizing meal.
5. Finish with Flavorful Toppings
Don’t forget the finishing touches! Sprinkle on green onions, sesame seeds, chili oil, or a dash of sriracha for an extra layer of flavor and texture. These simple toppings can take your ramen from basic to bold, letting you customize each bowl to your taste.
Can Bone Broth Replace Traditional Ramen Broth?
Yes, bone broth can absolutely replace traditional ramen broth, offering a rich and nourishing alternative that’s both flavorful and packed with health benefits. Bone broth is simmered for hours with bones, vegetables, and seasonings, resulting in a deeply savory base that’s naturally high in collagen, amino acids, and minerals. Swapping it in for the usual ramen seasoning packet not only enhances the depth of flavor but also supports gut health, joint function, and immunity. Whether you’re looking for a more wholesome option or simply want to try something new, bone broth is a delicious and satisfying way to elevate your next bowl of ramen.
What Protein Add-Ins Can Boost Your Ramen Bowl?
Protein Add-In
Why It’s Great for Ramen
How to Use It
Soft-Boiled Egg
Adds creaminess, protein, and classic ramen flair
Boil for 6–7 minutes, peel, and halve
Grilled Chicken
Lean, filling, and easy to prep
Slice cooked chicken and add on top
Tofu
Plant-based, soaks up broth flavor, high in protein
Cube and simmer in broth for 2–3 minutes
Shrimp
Quick-cooking, sweet, and savory
Add peeled shrimp during last 2 minutes of cooking
Sliced Beef
Rich, hearty, and traditional in many ramen styles
Flash-cook thin slices in hot broth
Pork Belly
Tender, flavorful, and indulgent
Add pre-cooked slices just before serving
Edamame
Plant-based, adds texture and protein
Toss in shelled edamame before serving
Tempeh
Nutty, firm, and protein-packed
Slice and pan-fry or steam, then add
Do Certain Veggies Absorb The Flavor Better?
Yes, certain vegetables do absorb ramen broth flavors better than others, making them especially delicious additions to your bowl. Vegetables like mushrooms, bok choy, napa cabbage, and eggplant have porous textures that soak up the savory, umami-rich broth, enhancing both their taste and the overall depth of your ramen. Root vegetables such as carrots and daikon radish also absorb flavors well when simmered, adding subtle sweetness and complexity. Choosing these veggies not only boosts nutrition but also ensures every bite is infused with the comforting essence of your ramen broth.
Can You Mix Bone Broth With Ramen?
Absolutely, you can mix bone broth with ramen for a delicious and nourishing upgrade to your usual bowl. Swapping out the standard seasoning packet for bone broth instantly boosts the flavor, richness, and nutritional value of your ramen, thanks to the collagen, minerals, and amino acids naturally found in bone broth. This combination creates a deeply satisfying, restaurant-quality soup base that’s both comforting and supportive of your overall wellness. Whether you’re looking for extra protein, gut health benefits, or simply a more gourmet experience, mixing bone broth with ramen is an easy and impactful way to elevate your meal.
Common Ramen Mistakes To Avoid
Overcooking the Noodles: Letting your noodles boil for too long can make them mushy and ruin the texture of your ramen. Always cook them just until tender, then drain or serve immediately.
Using the Seasoning Packet Alone: Relying solely on the included seasoning packet can result in a salty, one-dimensional broth. Enhance your ramen with fresh ingredients, homemade broths, or healthy add-ins for better flavor and nutrition.
Skipping the Toppings: Neglecting to add toppings like eggs, veggies, or protein means missing out on extra flavor, texture, and nutrients that can transform your bowl from basic to gourmet.
Not Tasting as You Go: Failing to taste and adjust your broth can lead to an unbalanced or overly salty soup. Always sample your broth and tweak with soy sauce, miso, or other seasonings as needed.
Adding All Ingredients at Once: Tossing everything in at the same time can lead to overcooked veggies or proteins. Stagger your add-ins based on their cooking times to ensure every ingredient is perfectly cooked.
Conclusion
Ramen is so much more than a quick meal—it’s a versatile comfort food that can be easily elevated with the right add-ins and a little creativity. By experimenting with nourishing broths like bone broth, adding protein-rich toppings, and including flavorful vegetables, you can transform a simple bowl of noodles into a satisfying, balanced dish that suits your taste and lifestyle. Whether you’re seeking convenience, nutrition, or just a new twist on a classic favorite, these easy upgrades ensure your ramen is always delicious, comforting, and uniquely your own.
Final Thoughts
Looking for a way to make your ramen both more satisfying and supportive of your wellness goals? Discover Dr. Kellyann’s best sellers, featuring premium bone broths like chicken, beef, and french onion to elevate your bowl and keep you nourished. For a ramen-inspired twist, try the Ramen Beef Bone Broth for a delicious, nutrient-rich upgrade. And if you want to round out your healthy routine, enjoy the chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the trusted options from Dr. Kellyann’s to help you feel your best every day.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.beyondmeat.com/en-US/whats-new/veggie-marinating-101
https://umamidays.com/guide-to-ramen-broth-shio-shoyu-miso-and-tonkotsu/
Blog
What Is The Best Intermittent Fasting Window To Lose Belly Fat?
by Danny S.
on Oct 10 2025
If you’ve ever wondered why your efforts to lose belly fat seem to stall despite eating healthy and exercising, the answer might lie in when—not just what—you eat. Intermittent fasting has become a go-to strategy for those seeking a leaner waistline, but with so many fasting windows to choose from, it’s easy to feel overwhelmed. Let’s dive into the research and expert recommendations to uncover the best intermittent fasting window for burning belly fat and optimizing your metabolism.
What Is a Intermittent Fasting Window?
An intermittent fasting window refers to the specific period during which you either abstain from eating (the fasting window) or consume all your daily calories (the eating window) within a 24-hour cycle. Instead of focusing on what you eat, intermittent fasting emphasizes when you eat, with popular schedules like 16:8 (16 hours fasting, 8 hours eating) or 18:6 (18 hours fasting, 6 hours eating). This approach is designed to give your body extended breaks from digestion, allowing insulin levels to drop and fat-burning processes to activate more efficiently, which can be especially beneficial for targeting stubborn belly fat.
Why Does a Intermittent Fasting Window Matter?
Optimizes Fat Burning: Fasting windows allow insulin levels to drop, which signals your body to tap into stored fat—especially around the belly—for energy.
Supports Hormonal Balance: Intermittent fasting helps regulate hormones like insulin, ghrelin, and human growth hormone, all of which play key roles in metabolism and fat loss.
Reduces Caloric Intake Naturally: By limiting the hours you eat, you’re less likely to overconsume calories, making it easier to maintain a calorie deficit for weight loss.
Improves Metabolic Flexibility: Regular fasting trains your body to efficiently switch between burning carbs and fat, enhancing your overall metabolic health.
Enhances Cellular Repair: Fasting windows trigger autophagy, a process where your body cleans out damaged cells, which supports better health and may aid in fat loss.
What Is The Best Intermittent Fasting Window To Lose Belly Fat?
The best intermittent fasting window to lose belly fat is typically the 16:8 schedule, where you fast for 16 hours and eat within an 8-hour window each day. This approach is supported by research and expert recommendations because it’s long enough to allow insulin levels to drop and fat-burning hormones to rise, yet sustainable for most people’s lifestyles. The 16:8 window strikes a balance between effectiveness and practicality, making it easier to stick with over time compared to more extreme fasting schedules. While some individuals may see additional benefits from longer fasts like 18:6 or 20:4, the 16:8 method is widely regarded as the most accessible and effective starting point for targeting stubborn belly fat through intermittent fasting.
What Do the Numbers 12:12, 14:10, 16:8, 18:6, and 20:4 Actually Mean?
The numbers 12:12, 14:10, 16:8, 18:6, and 20:4 represent different intermittent fasting schedules, indicating the ratio of fasting hours to eating hours within a 24-hour day. For example, a 12:12 schedule means you fast for 12 hours and have a 12-hour eating window, while 16:8 means 16 hours of fasting followed by an 8-hour eating period. As the fasting window increases and the eating window shortens, your body spends more time in a fat-burning state, which can enhance belly fat loss and metabolic health. Choosing the right ratio depends on your lifestyle, goals, and how your body responds to fasting, with longer fasting windows generally offering more pronounced benefits for fat loss.
How To Create The Perfect Intermittent Fasting Window
Step
What to Do
Why It Matters
Pro Tips
1. Choose Your Fasting Window
Select a schedule (e.g., 16:8, 18:6, or 20:4) that fits your lifestyle.
Consistency is key for results and sustainability.
Start with 12:12 and gradually increase fasting hours.
2. Set Your Eating Hours
Decide when your eating window begins and ends each day.
Aligns fasting with your daily routine for better adherence.
Pick hours that suit your work, family, and social life.
3. Plan Balanced Meals
Focus on whole foods, lean proteins, healthy fats, and fiber-rich carbs.
Supports satiety, energy, and fat loss during your eating window.
Prep meals in advance to avoid unhealthy choices.
4. Stay Hydrated
Drink water, herbal tea, or black coffee during fasting hours.
Hydration curbs hunger and supports metabolism.
Add electrolytes if needed, especially on longer fasts.
5. Listen to Your Body
Adjust your window or food choices based on energy, hunger, and results.
Personalization maximizes success and minimizes burnout.
Track progress and be flexible—consistency beats perfection.
How Long Do You Need to Fast Before Your Body Starts Burning Stored Fat?
Your body typically begins to shift from burning glucose to burning stored fat for energy about 12 to 16 hours into a fast. During this period, insulin levels drop, prompting your body to access fat reserves for fuel—a metabolic state known as lipolysis. The exact timing can vary based on factors like your previous meals, activity level, and individual metabolism, but most people start to experience increased fat burning after the 12-hour mark. This is why fasting windows of 16 hours or longer, such as the 16:8 or 18:6 schedules, are often recommended for those aiming to maximize fat loss, especially around the belly.
Which Fasting Window Works Best for Beginners vs Experienced Fasters?
For beginners, a 12:12 or 14:10 fasting window is often the most approachable, allowing your body to gradually adjust to longer periods without food while minimizing hunger and fatigue. These schedules provide a gentle introduction to intermittent fasting and help build consistency without overwhelming lifestyle changes. As you become more comfortable and your body adapts, transitioning to more advanced windows like 16:8 or 18:6 can enhance fat-burning benefits and metabolic flexibility. Experienced fasters may even experiment with shorter eating windows, such as 20:4 or OMAD (one meal a day), to further accelerate results, but these approaches require greater discipline and may not be suitable for everyone. Ultimately, the best fasting window is one that fits your lifestyle, supports your goals, and feels sustainable for the long term.
Is Longer Always Better—Or Can Shorter, Consistent Fasts Be More Effective?
Longer fasting windows can accelerate fat burning and metabolic benefits, but they aren’t always the best choice for everyone—especially if they lead to burnout or are difficult to maintain. Shorter, consistent fasts like 12:12 or 14:10 can be highly effective for many people, particularly beginners, because they are easier to stick with and integrate into daily life. The key to lasting results is consistency; a fasting schedule you can maintain over weeks and months will yield better outcomes than sporadic, extreme fasts. Ultimately, the most effective fasting window is one that fits your lifestyle, supports your energy and well-being, and can be sustained long term, whether it’s shorter or longer in duration.
Can More Advanced Windows (Like 18:6 or 20:4) Accelerate Stubborn Belly Fat Reduction?
More advanced fasting windows like 18:6 or 20:4 can indeed accelerate stubborn belly fat reduction for many people, as they extend the period your body spends in a fasted, fat-burning state. With longer fasting windows, insulin levels remain low for a greater portion of the day, which encourages your body to tap into stored fat—especially visceral fat around the abdomen—for energy. These schedules may also enhance autophagy and metabolic flexibility, further supporting fat loss and overall health. However, while advanced fasting can be effective, it’s important to ensure that it’s sustainable and doesn’t lead to excessive hunger or fatigue, as consistency and overall lifestyle balance are key to lasting results.
What Should You Consume During a Fast?
What to Consume During a Fast
Why It’s Beneficial
Pro Tips & Examples
Water
Keeps you hydrated, supports metabolism, and helps curb hunger.
Drink filtered or mineral water throughout your fasting window.
Black Coffee
Contains zero calories, may boost metabolism, and can help suppress appetite.
Avoid cream, sugar, or sweeteners to prevent breaking your fast.
Herbal Tea
Calorie-free and soothing; helps with hydration and may reduce cravings.
Choose caffeine-free options like peppermint, ginger, or chamomile.
Electrolytes (No Sugar)
Replenishes minerals lost during fasting, preventing fatigue and muscle cramps.
Look for sugar-free electrolyte powders or add a pinch of sea salt to your water.
Bone Broth Fast Track by Dr. Kellyann
Provides protein and collagen to support satiety, gut health, and energy during longer fasts.
Use as a nourishing option during extended fasts or when you need extra support—choose low-calorie, clean ingredients.
Common Intermittent Fasting Mistakes To Avoid
Breaking Your Fast With Processed Foods: Ending your fast with sugary or highly processed foods can spike insulin and undo many of the metabolic benefits of fasting.
Not Drinking Enough Water: Dehydration is common during fasting and can lead to fatigue, headaches, and cravings, making it harder to stick to your routine.
Overeating During the Eating Window: Consuming excessive calories or bingeing during your eating period can stall fat loss and even lead to weight gain.
Ignoring Electrolyte Balance: Failing to replenish electrolytes like sodium, potassium, and magnesium can cause muscle cramps, dizziness, and low energy.
Being Too Rigid or Extreme: Adopting an unsustainable fasting schedule or not listening to your body’s signals can lead to burnout, stress, or even health setbacks.
Conclusion
Intermittent fasting offers a powerful, science-backed approach to losing stubborn belly fat, but success depends on choosing the right fasting window and building sustainable habits. Whether you start with a gentle 12:12 schedule or progress to more advanced windows like 16:8 or 18:6, consistency and mindful eating are key to unlocking lasting results. By understanding the science behind fasting, avoiding common mistakes, and supporting your body with proper hydration and nutrition, you can optimize your fat loss journey and improve your overall health. Remember, the best fasting window is the one that fits your lifestyle and keeps you motivated for the long haul.
Final Thoughts
Wondering how to make your intermittent fasting routine more satisfying while still supporting your fat loss goals? Explore Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to keep you nourished and energized. For those seeking extra support during their fasting window, try the Bone Broth Fast Track for a convenient, nutrient-rich option. Plus, enjoy delicious chocolate and vanilla shakes from Dr. Kellyann’s collection to round out your wellness routine. Discover all the trusted options from Dr. Kellyann’s to help you stay on track and feel your best.
Sources
https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
https://evolve-mma.com/blog/6-types-of-intermittent-fasting-schedules-that-produce-results/
https://www.vinmec.com/eng/blog/what-happens-if-you-fast-completely-for-a-day-en
Blog
Is Bone Broth a Complete Protein: Facts vs Myths
by Danny S.
on Oct 05 2025
Bone broth has surged in popularity among fitness enthusiasts and wellness seekers alike, praised for its comforting flavor and potential health benefits. Yet, a common question lingers: is bone broth a complete protein source, or does it fall short compared to options like whey or eggs? If you’re striving to meet your daily protein goals or simply want to make informed choices about your nutrition, understanding the science behind bone broth’s amino acid profile is key. Dive in as we debunk myths and clarify what bone broth really brings to the table.
What Is a Complete Protein?
A complete protein is a food source that contains all nine essential amino acids in sufficient quantities, which the human body cannot produce on its own and must obtain from the diet. These amino acids are crucial for building and repairing tissues, supporting immune function, and maintaining overall health. While many animal-based proteins like eggs, dairy, meat, and fish are considered complete, most plant-based proteins lack one or more essential amino acids. Understanding what makes a protein “complete” helps individuals make informed choices about their nutrition, especially when aiming to meet daily protein needs for muscle maintenance, energy, and optimal wellness.
What Are the Nine Essential Amino Acids?
Histidine: Important for growth, tissue repair, and the production of histamine, a neurotransmitter involved in immune response and digestion.
Isoleucine: Supports muscle metabolism, energy regulation, and immune function.
Leucine: Plays a key role in muscle protein synthesis, tissue repair, and regulating blood sugar levels.
Lysine: Essential for collagen formation, calcium absorption, and hormone production.
Methionine: Supports metabolism, detoxification, and the absorption of zinc and selenium.
Phenylalanine: Precursor for neurotransmitters like dopamine and norepinephrine, supporting brain function and mood.
Threonine: Important for healthy skin, connective tissues, and immune system function.
Tryptophan: Needed for the production of serotonin, which regulates mood, sleep, and appetite.
Valine: Supports muscle growth, tissue repair, and energy production.
Is Bone Broth a Complete Protein?
Bone broth is not considered a complete protein because, while it does contain all nine essential amino acids, it does not provide them in the optimal amounts required for a protein source to be classified as “complete.” The primary protein in bone broth is collagen, which is rich in amino acids like glycine and proline but relatively low in essential amino acids such as tryptophan and methionine. This means that while bone broth can contribute valuable protein and support joint, skin, and gut health, it should be complemented with other protein sources to ensure you’re meeting your body’s full spectrum of essential amino acid needs.
Complete Protein Facts vs Myths
Fact or Myth
Statement
Explanation
Fact
Complete proteins contain all nine essential amino acids.
To be classified as “complete,” a protein source must provide all nine essential amino acids.
Myth
All animal-based proteins are always complete.
While most animal proteins are complete, some (like gelatin) are not due to missing amino acids.
Myth
Bone broth is a complete protein.
Bone broth contains all essential amino acids but not in sufficient amounts to be considered complete.
Fact
Combining different protein sources can create a complete amino acid profile.
Pairing foods like grains and legumes can provide all essential amino acids for a complete protein.
Myth
You must get all essential amino acids in every meal.
As long as you eat a variety of protein sources throughout the day, your body can combine them.
Fact
Collagen is not a complete protein.
Collagen, the main protein in bone broth, lacks adequate amounts of some essential amino acids.
Which Amino Acids Is Bone Broth Rich In?
Bone broth is especially rich in the amino acids glycine, proline, and hydroxyproline, which are abundant in collagen—the primary protein released from simmering animal bones and connective tissues. These amino acids play a vital role in supporting joint health, skin elasticity, and gut lining integrity. While bone broth does contain other amino acids, its unique strength lies in providing these collagen-building blocks, which are less prevalent in typical muscle meats or plant-based proteins. This makes bone broth a valuable addition to a balanced diet, particularly for those seeking to support connective tissue health and overall wellness.
Can Bone Broth Still Contribute to Your Daily Protein Needs Even If It’s Not “Complete”?
Absolutely—bone broth can still play a valuable role in meeting your daily protein needs, even though it isn’t classified as a complete protein. Its rich supply of collagen-derived amino acids supports joint, skin, and gut health, and can complement other protein sources in your diet. By pairing bone broth with a variety of other protein-rich foods—such as eggs, legumes, dairy, or lean meats—you can ensure your body receives all the essential amino acids it requires. Incorporating bone broth into your routine adds nutritional diversity and can help you reach your protein goals while also delivering unique health benefits not found in other protein sources.
What Foods Can You Pair With Bone Broth to Achieve a Complete Amino Acid Profile?
To achieve a complete amino acid profile when enjoying bone broth, pair it with protein-rich foods that supply the essential amino acids bone broth lacks. Excellent options include eggs, dairy products like Greek yogurt or cheese, lean meats such as chicken or turkey, fish, or plant-based sources like beans, lentils, and quinoa. These foods complement the amino acid content of bone broth, ensuring your body receives all nine essential amino acids necessary for optimal health. By combining bone broth with a variety of these nutrient-dense foods, you can create balanced meals that support muscle repair, immune function, and overall wellness.
Bone Broth Diet Tips
Pair with Complete Proteins: Combine bone broth with eggs, lean meats, or legumes to ensure you’re getting all essential amino acids in your meals.
Use as a Base for Soups and Stews: Enhance the nutritional value of your favorite soups, stews, or chili by using bone broth as the cooking liquid.
Sip Between Meals: Enjoy a warm cup of bone broth as a nourishing snack that supports hydration and curbs cravings without excess calories.
Add to Smoothies: For a protein and collagen boost, blend cooled bone broth into savory smoothies or protein shakes.
Incorporate into Cooking: Use bone broth to cook grains like rice or quinoa, or to sauté vegetables, infusing your dishes with extra flavor and nutrients.
Conclusion
Bone broth may not qualify as a complete protein, but it remains a powerful addition to a balanced diet thanks to its unique amino acid profile and health benefits. While it lacks sufficient amounts of certain essential amino acids, pairing bone broth with other protein-rich foods easily fills those nutritional gaps. Whether you’re seeking joint support, gut health, or simply a nourishing way to boost your protein intake, bone broth offers versatility and wellness advantages that go beyond its protein content. By understanding how bone broth fits into your overall nutrition plan, you can make informed choices that support your health goals and enjoy the best of both worlds—flavor and function.
Final Thoughts
Looking for a way to make your bone broth both satisfying and supportive of your health goals? Discover Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to create a nourishing foundation. For ramen aficionados, the Ramen Beef Bone Broth is a must-try, and you can also enjoy delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and daily nutrition a boost with the trusted options from Dr. Kellyann’s.
Sources
https://www.health.com/nutrition/what-is-a-complete-protein
https://www.westmont.edu/sites/default/files/users/user1231/V19No4/Nick%20Flynn_final.pdf
https://www.realsimple.com/complete-protein-foods-6891861
Blog
How To Make Ramen: Step-by-Step
by Danny S.
on Oct 01 2025
Ramen isn’t just a meal—it’s an adventure in a bowl, blending tradition, creativity, and comfort. Whether you’re looking to master a classic recipe or put your own spin on this beloved dish, our step-by-step approach makes homemade ramen accessible to everyone. Dive in and discover how easy (and fun) it can be to bring the flavors of your favorite ramen shop right to your own table.
What Is Ramen?
Ramen is a beloved Japanese noodle soup that combines wheat-based noodles with a savory broth, typically flavored with soy sauce, miso, or salt, and topped with a variety of ingredients like sliced pork, soft-boiled eggs, nori (seaweed), green onions, and bamboo shoots. Originally inspired by Chinese noodle dishes, ramen has evolved into a culinary icon in Japan and around the world, celebrated for its comforting flavors and endless customization options. Whether enjoyed as a quick meal or a carefully crafted specialty, ramen offers a delicious blend of textures and tastes that make it a favorite for food lovers everywhere.
What Makes Ramen One of the World’s Favorite Comfort Foods?
Rich, Savory Broth: Ramen’s deeply flavorful broth—whether made with miso, soy sauce, or pork bones—offers a warming, satisfying base that soothes and comforts.
Customizable Toppings: From tender slices of pork to marinated eggs, fresh vegetables, and crunchy nori, ramen’s endless topping options let everyone personalize their bowl.
Perfectly Chewy Noodles: The springy, chewy texture of ramen noodles creates a satisfying bite that pairs perfectly with the broth and toppings.
Balance of Flavors and Textures: Ramen brings together salty, umami-rich, and sometimes spicy flavors with a mix of soft, crunchy, and creamy textures, making every bite exciting.
Nostalgic and Social Experience: Whether enjoyed solo as a quick meal or shared with friends at a bustling ramen shop, ramen evokes feelings of comfort, nostalgia, and connection.
How To Make Ramen: Step-by-Step
Step 1: Gather Your Ingredients
Start by assembling all the key components for your ramen. You’ll need ramen noodles (fresh or dried), broth base (such as chicken, pork, miso, or vegetable), and a selection of toppings like sliced pork (chashu), soft-boiled eggs, green onions, nori, bamboo shoots, and corn. Having everything prepped and ready will make the cooking process smooth and enjoyable.
Step 2: Prepare the Broth
The broth is the heart of any great ramen. In a large pot, simmer your chosen base—chicken, pork bones, or a combination—with aromatics like garlic, ginger, and onions. For a quick version, you can use store-bought broth enhanced with soy sauce, miso paste, or dashi. Let the flavors meld for at least 30 minutes, or longer for a richer taste.
Step 3: Cook the Noodles
Bring a separate pot of water to a boil and cook the ramen noodles according to the package instructions. Fresh noodles usually cook in just a couple of minutes, while dried noodles may take a bit longer. Drain the noodles well to prevent them from becoming soggy, and set them aside until you’re ready to assemble your bowl.
Step 4: Prepare the Toppings
While the broth simmers and the noodles cook, prepare your toppings. Soft-boil eggs and marinate them in soy sauce for extra flavor, slice cooked pork or chicken, chop green onions, and get your vegetables and nori ready. Toppings can be as simple or elaborate as you like, so feel free to get creative.
Step 5: Assemble Your Ramen Bowl
To serve, place the cooked noodles in a large bowl, ladle the hot broth over them, and arrange your chosen toppings on top. Finish with a sprinkle of sesame seeds, a drizzle of chili oil, or a dash of togarashi for extra flavor. Enjoy your homemade ramen immediately while it’s hot and comforting!
Can You Make Ramen Beef Bone Broth?
Yes, you can absolutely make ramen with beef bone broth, and it’s a delicious way to add rich, deep flavor to your bowl. Beef bone broth, like the one offered by Dr. Kellyann, is packed with nutrients and delivers a savory, umami base that pairs perfectly with ramen noodles and your favorite toppings. Whether you make your own broth from scratch or use a high-quality, ready-made option, beef bone broth creates a hearty, satisfying foundation for homemade ramen that’s both nourishing and full of robust taste. Learn more about Dr. Kellyann’s Ramen Beef Bone Broth.
What’s the Difference Between Traditional Ramen Broth and Bone Broth?
Traditional ramen broth is typically made by simmering chicken, pork, or a combination of meats with aromatics like garlic, ginger, and onions, often flavored with soy sauce, miso, or salt to create a balanced, savory base. Bone broth, on the other hand, is made by simmering animal bones—often beef or chicken—for an extended period, which extracts collagen, minerals, and nutrients, resulting in a richer, more gelatinous texture and deeper flavor. While both broths can be used for ramen, bone broth is prized for its nutritional benefits and hearty mouthfeel, whereas traditional ramen broth focuses more on layered flavors and a lighter, yet still satisfying, consistency.
What’s the Ideal Noodle-to-Broth Ratio?
The ideal noodle-to-broth ratio for ramen is typically about 1 part noodles to 2 parts broth, ensuring every bite is flavorful and well-balanced. This means for a standard serving, you’ll want enough broth to fully submerge the noodles while still allowing them to shine as the star of the bowl. Too many noodles can soak up the broth and make the dish heavy, while too much broth can dilute the flavors and leave the bowl feeling sparse. Striking the right balance ensures a satisfying ramen experience, where the noodles and broth complement each other perfectly in every spoonful.
Which Vegetables Complement Beef Bone Broth Best?
Vegetable
Flavor Profile
Why It Works With Beef Bone Broth
Suggested Preparation
Shiitake Mushrooms
Earthy, umami-rich
Deepens the savory notes and adds texture
Sliced, sautéed or simmered
Bok Choy
Mild, slightly sweet
Adds freshness and a crisp bite
Halved or chopped, blanched
Spinach
Tender, slightly bitter
Wilts beautifully and balances the richness
Fresh, added at the end
Green Onions
Sharp, mildly sweet
Brightens the broth and adds color
Thinly sliced, raw or lightly cooked
Bamboo Shoots
Crunchy, mild
Offers texture and subtle flavor
Sliced, canned or fresh
Carrots
Sweet, earthy
Adds natural sweetness and color
Julienned or thinly sliced
Corn
Sweet, juicy
Provides pops of sweetness and visual appeal
Kernels, fresh or frozen
Napa Cabbage
Mild, slightly peppery
Softens in broth and absorbs flavor
Shredded, simmered
What’s the Finishing Touch That Turns a Good Ramen Into a Restaurant-Quality One?
The finishing touch that elevates homemade ramen to restaurant-quality is the careful layering of garnishes and seasonings just before serving. A perfectly cooked ramen egg with a creamy, marinated yolk, a sprinkle of fresh green onions, a sheet of crisp nori, and a drizzle of aromatic oils like sesame or chili can transform your bowl from simple to spectacular. These final additions not only enhance the flavor and aroma but also add visual appeal and texture, creating a multi-sensory experience that rivals your favorite ramen shop.
Common Ramen Mistakes To Avoid
Overcooking the Noodles: Ramen noodles should be cooked until just tender and served immediately to maintain their signature chewy texture; overcooking leads to mushy, unappetizing noodles.
Using Bland Broth: The broth is the heart of ramen, so make sure it’s rich and flavorful—don’t rely solely on water or weak stock, and always taste and adjust your seasonings.
Skipping the Toppings: Toppings like soft-boiled eggs, green onions, nori, and bamboo shoots add essential flavor, texture, and visual appeal—don’t leave them out!
Assembling Too Early: Combine noodles, broth, and toppings just before serving to prevent sogginess and ensure each component retains its best texture.
Neglecting Balance: Pay attention to the balance of salty, savory, and umami flavors, as well as the ratio of noodles to broth and toppings, for a harmonious and satisfying bowl.
Conclusion
Making ramen at home is a rewarding experience that brings together creativity, comfort, and delicious flavors in every bowl. With the right balance of savory broth, chewy noodles, and vibrant toppings, you can craft a restaurant-quality meal right in your own kitchen. Whether you’re a first-time cook or a seasoned food enthusiast, following these simple steps and tips will help you avoid common mistakes and enjoy the full satisfaction of homemade ramen. So gather your ingredients, experiment with flavors, and savor the joy of creating your own perfect bowl of ramen!
Final Thoughts
Curious about how to make your next bowl of ramen both delicious and nourishing? Check out Dr. Kellyann’s best sellers, where you’ll find a range of bone broths like chicken, beef, and french onion to create the perfect base. For ramen lovers, the Ramen Beef Bone Broth is a must-try addition, and you can also enjoy chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and wellness routine a boost with the trusted products from Dr. Kellyann’s.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.healthline.com/nutrition/bone-broth
https://www.allrecipes.com/article/how-to-make-one-pot-pasta/
Blog
What To Eat When Sick: 5 Best Dishes
by Danny S.
on Sep 30 2025
Feeling sick can leave you drained, foggy, and unsure of what to put on your plate. The good news? Certain foods are not only gentle on your system but also packed with the nutrients your body craves during recovery. From soothing broths to easy-to-digest porridges, discover the top five dishes that bring comfort, hydration, and immune-boosting benefits when you need them most.
Why Does Food Matter So Much When You’re Sick?
Food plays a crucial role in recovery when you’re sick because it provides the energy and nutrients your body needs to fight infection, repair tissues, and maintain strength. The right foods can help soothe symptoms, keep you hydrated, and support your immune system, making it easier for your body to heal. Eating nourishing, easy-to-digest meals can also prevent further discomfort, such as nausea or digestive upset, while ensuring you get enough vitamins, minerals, and fluids to speed up recovery and restore your well-being.
What To Eat When Sick: 5 Best Dishes
1. Bone Broth
Bone broth is a time-honored remedy for illness, prized for its soothing warmth and rich nutritional profile. Simmered from bones, vegetables, and herbs, it delivers essential minerals, collagen, and amino acids that support immune function and gut health. Its gentle, hydrating nature makes it easy to sip even when your appetite is low, helping to keep you nourished and comforted during recovery.
2. Chicken Soup
Chicken soup is a classic comfort food for a reason. The combination of tender chicken, vegetables, and broth provides protein, vitamins, and hydration—all crucial for healing. The steam from hot soup can also help relieve congestion and soothe a sore throat, making it an ideal choice for colds and flu.
3. Oatmeal or Rice Porridge
Oatmeal and rice porridge are gentle on the stomach, making them perfect for those with digestive issues or low appetite. These soft, easily digestible grains provide slow-releasing energy and can be customized with simple toppings like bananas or honey for added nutrients. Their mild flavor and texture are especially comforting when you’re feeling unwell.
4. Steamed Vegetables
Steamed vegetables like carrots, zucchini, and sweet potatoes are packed with vitamins and antioxidants that support your immune system. Cooking vegetables until soft makes them easier to digest, while still delivering important nutrients. Pair them with a little olive oil or a sprinkle of salt for extra flavor and nourishment.
5. Herbal Teas
Herbal teas such as ginger, chamomile, or peppermint offer both hydration and symptom relief. Ginger tea can help ease nausea, chamomile promotes relaxation and better sleep, and peppermint can soothe headaches or digestive discomfort. Sipping warm tea throughout the day keeps you hydrated and provides gentle, natural support as your body heals.
Should You Eat Even If You Don’t Have Much Of An Appetite?
Yes, it’s important to try to eat even if your appetite is low when you’re sick, as your body still needs energy and nutrients to fight off illness and recover. While you may not feel hungry, eating small, frequent meals or snacks can help maintain your strength, prevent muscle loss, and support your immune system. Focus on gentle, easy-to-digest foods like broths, porridges, or smoothies, and prioritize hydration. Listening to your body is key, but making an effort to nourish yourself—even in small amounts—can make a significant difference in how quickly you regain your health.
Does Chicken Broth Provide More Than Just Warmth And Hydration?
Absolutely—chicken broth offers much more than simple warmth and hydration. It’s rich in essential nutrients like protein, amino acids, and minerals that help support immune function and tissue repair. The broth also contains gelatin and collagen, which can aid in gut health and soothe inflammation. Additionally, the steam from hot chicken broth can help clear nasal congestion and ease sore throats, making it a comforting and restorative choice when you’re feeling unwell.
What Makes Broth So Soothing For Colds And Flu?
Broth is especially soothing for colds and flu because its warmth helps ease congestion, soothe sore throats, and provide comfort when you’re feeling run down. The steam from hot broth can open nasal passages and make breathing easier, while the liquid itself keeps you hydrated—crucial for recovery. Bone broth is also gentle on the stomach and easy to digest, delivering essential nutrients and electrolytes without overwhelming your system. This combination of hydration, nourishment, and comforting warmth makes broth an ideal choice for supporting your body through illness.
Why Is Honey Often Suggested For Sore Throats Or Coughs?
Honey is often recommended for sore throats and coughs because it has natural soothing and antimicrobial properties that can help reduce irritation and discomfort. Its thick, smooth texture coats the throat, providing immediate relief from scratchiness and dryness. Additionally, honey can help suppress coughing, making it easier to rest and recover. Studies have shown that honey may be as effective as some over-the-counter cough remedies, making it a trusted, natural option for easing symptoms when you’re feeling under the weather.
Bone Broth vs Chicken Soup Whats Better When Sick
Feature
Bone Broth
Chicken Soup
Nutritional Value
High in minerals, collagen, and amino acids
Good source of protein, vitamins, and veggies
Digestibility
Very easy to digest, gentle on the stomach
Easy to digest, but may contain more solids
Hydration
Excellent for hydration
Excellent for hydration
Immune Support
Supports gut health and immune function
Provides immune-boosting nutrients
Comfort Factor
Warm, soothing, and calming
Hearty, comforting, and filling
Best For
Severe illness, digestive issues, low appetite
General sickness, colds, flu, more appetite
Preparation
Requires long simmering of bones
Quicker to prepare with chicken and veggies
Flavor
Rich, savory, and concentrated
Mild, balanced, and familiar
Common Mistakes To Avoid When Sick
Skipping Meals or Not Eating Enough: Even if your appetite is low, your body needs energy and nutrients to heal. Skipping meals can slow recovery and weaken your immune system.
Dehydration: Forgetting to drink enough fluids is a common mistake. Staying hydrated is essential for recovery, especially if you have a fever, diarrhea, or are sweating more than usual.
Choosing Sugary or Processed Foods: Foods high in sugar or artificial ingredients can increase inflammation and provide little nutritional value, making it harder for your body to recover.
Ignoring Food Safety: Eating foods that are undercooked or improperly stored can increase your risk of foodborne illness, which can be especially dangerous when your immune system is already compromised.
Overeating Heavy or Greasy Foods: Rich, fatty, or fried foods can be hard to digest and may worsen symptoms like nausea or stomach upset. Stick to lighter, easy-to-digest meals for faster recovery.
Conclusion
When you’re feeling sick, choosing the right foods can make a significant difference in your comfort and recovery. Nourishing options like bone broth, chicken soup, gentle porridges, steamed vegetables, and soothing herbal teas provide essential nutrients, hydration, and immune support while being easy on the stomach. Avoiding common mistakes—like skipping meals or reaching for processed foods—can further help your body heal. By focusing on simple, wholesome meals and listening to your body’s needs, you can support your recovery and get back to feeling your best sooner.
Final Thoughts
Wondering how to nourish your body and boost your recovery when you’re feeling under the weather? Explore Dr. Kellyann’s best sellers, where you’ll find comforting options like chicken, beef, and french onion bone broths designed to support your wellness from the inside out. For an extra boost, try adding Collagen Peptides to your daily routine, or treat yourself to the delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Take your self-care to the next level with the trusted products from Dr. Kellyann’s.
Sources
https://www.sjhsyr.org/newsroom/blog-articles/nutrition-mythbusters-feed-cold-starve-fever
https://www.gundersenhealth.org/health-wellness/recipes/its-okay-to-eat-when-youre-not-hungry
https://www.healthline.com/health/honey-for-sore-throat
Blog
What Is The Best Protein Powder: How To Chose The Right One
by Danny S.
on Sep 15 2025
With shelves lined with whey, plant-based, casein, and collagen protein powders, finding the best option for your body and goals can be confusing. The right protein powder can accelerate muscle recovery, support weight management, and provide convenient nutrition on the go—but only if you know what to look for. This article will help you cut through the noise, understand the key differences, and confidently choose the protein powder that aligns with your fitness journey.
Why Is Protein Powder Such a Popular Supplement Today?
Protein powder has surged in popularity because it offers a convenient, efficient way to meet daily protein needs for a wide range of lifestyles and goals. As more people prioritize health, fitness, and nutrition, protein powder appeals to athletes seeking muscle recovery, busy professionals needing quick meal solutions, and wellness enthusiasts aiming to support weight management or overall well-being. Its versatility—easily mixed into shakes, smoothies, or recipes—makes it accessible for those with dietary restrictions or specific preferences, such as vegan, keto, or gluten-free diets. With advancements in flavor, texture, and ingredient quality, protein powder has become a trusted, mainstream supplement for anyone looking to optimize their nutrition with minimal hassle.
Who Should Consider Adding Protein Powder to Their Diet?
Athletes and Fitness Enthusiasts: Individuals who engage in regular strength training or endurance exercise can benefit from protein powder to support muscle recovery and growth.
People with Busy Lifestyles: Those who struggle to prepare balanced meals due to time constraints can use protein powder as a quick, nutritious option to meet their protein needs.
Vegetarians and Vegans: Plant-based eaters may find it challenging to consume enough protein from whole foods alone, making protein powder a convenient supplement.
Older Adults: As we age, maintaining muscle mass becomes more difficult; protein powder can help older adults preserve strength and support healthy aging.
Individuals Focused on Weight Management: Protein powder can promote satiety, making it easier to control appetite and support weight loss or maintenance goals.
What Is The Best Protein Powder?
Bone broth protein stands out as a unique and valuable supplement, offering more than just a high-quality source of protein. Sourced from slow-cooked animal bones, it delivers essential amino acids along with collagen, gelatin, and minerals that support joint health, gut integrity, and skin elasticity. For those seeking a protein powder that goes beyond muscle recovery, bone broth protein provides holistic benefits, making it especially appealing for individuals with digestive sensitivities or those looking to support overall wellness. Its versatility in flavors like chocolate, vanilla, and salted caramel also makes it easy to incorporate into a variety of recipes, ensuring both nutrition and taste are never compromised.
How To Chose The Right One
Assess Your Fitness and Nutrition Goals
Before choosing a protein powder, clearly define your primary goals. Are you aiming to build muscle, lose weight, support recovery, or simply supplement your daily protein intake? Understanding your objectives will help you narrow down the options, as certain protein powders are better suited for muscle gain (like whey or casein), while others may be ideal for weight management or digestive health (such as plant-based or bone broth protein).
Consider Dietary Preferences and Restrictions
Take into account any dietary needs or restrictions you may have. If you’re lactose intolerant, vegan, or following a specific diet like keto or paleo, look for protein powders that align with those requirements. Plant-based proteins are excellent for vegans, while bone broth or collagen proteins are great for those avoiding dairy or seeking additional joint and gut health benefits.
Evaluate Ingredient Quality and Nutrition Labels
Always check the ingredient list and nutrition label for protein content per serving, added sugars, artificial flavors, and unnecessary fillers. Opt for products with clean, minimal ingredients and certifications like non-GMO, organic, or third-party tested for quality and purity. This ensures you’re fueling your body with the best possible nutrition.
Factor in Taste and Mixability
Flavor and texture can make or break your protein powder experience. Read reviews or try sample packs to find a powder that tastes good and mixes well with your preferred liquids or recipes. A protein powder you enjoy will be much easier to incorporate into your daily routine.
Match the Protein Type to Your Lifestyle
Finally, choose a protein type that fits your lifestyle and schedule. Whey protein is fast-absorbing and great post-workout, while casein digests slowly, making it ideal before bed. Plant-based and bone broth proteins offer additional health benefits and are suitable for those with specific dietary needs. By matching the protein type to your habits and preferences, you’ll maximize both convenience and results.
What Makes Bone Broth Protein Unique Compared to Other Options?
Bone broth protein is unique among protein powders because it not only provides a complete source of protein but also delivers collagen, gelatin, and essential minerals that are often missing from traditional options like whey or plant-based proteins. Sourced from simmered animal bones, it supports joint, gut, and skin health thanks to its rich amino acid profile and natural collagen content. Unlike many other protein powders, bone broth protein is typically free from common allergens like dairy, soy, and gluten, making it an excellent choice for those with sensitivities or specific dietary needs. Its holistic benefits and clean ingredient profile set it apart as a nourishing option for anyone seeking more than just muscle support from their protein supplement.
How Many Grams of Protein Per Serving Should You Aim For?
The ideal amount of protein per serving typically ranges from 20 to 30 grams, which is considered optimal for most adults looking to support muscle recovery, growth, or overall nutrition. This range is effective because it provides enough essential amino acids to stimulate muscle protein synthesis without overwhelming the body or adding unnecessary calories. However, your specific needs may vary based on factors like age, activity level, body weight, and fitness goals. For those with higher protein requirements—such as athletes, individuals in intense training, or older adults—leaning toward the upper end of this range can be especially beneficial. Always consider your total daily protein intake and how each serving fits into your broader nutrition plan.
When Should You Take Protein Powder for the Best Results?
For optimal results, the best time to take protein powder largely depends on your individual goals and daily routine. Consuming protein powder within 30 to 60 minutes after a workout is ideal for muscle recovery and growth, as your body is most receptive to nutrient absorption during this window. However, protein powder can also be beneficial when used as a convenient meal replacement, a quick breakfast, or a snack to help meet your daily protein needs. Ultimately, consistency is key—incorporate protein powder at times that best support your lifestyle, whether that’s post-workout, between meals, or whenever you need a nutritious boost.
Protein Powder Comparison Chart
Protein Type
Source
Key Benefits
Best For
Common Allergens
Digestibility
Unique Features
Bone Broth Protein
Simmered animal bones
Collagen, gut & joint support, minerals
Joint health, gut health, paleo
None
Easy (low allergen)
Contains collagen & gelatin
Whey Protein
Milk (dairy)
Fast absorption, muscle growth, BCAAs
Post-workout, muscle gain
Dairy, lactose
Easy (if isolate)
High leucine content, quick recovery
Casein Protein
Milk (dairy)
Slow digestion, sustained amino acid release
Nighttime use, muscle retention
Dairy, lactose
Moderate
Great for overnight muscle repair
Plant-Based Protein
Pea, rice, hemp, soy, etc.
Vegan-friendly, fiber, antioxidants
Vegans, vegetarians, allergies
Soy (sometimes)
Easy (varies by blend)
Often hypoallergenic, eco-friendly
Egg White Protein
Egg whites
Complete protein, fat-free, high bioavailability
Lean muscle, low-fat diets
Eggs
Easy
No dairy, high in essential amino acids
Collagen Protein
Animal connective tissue
Skin, hair, nail, joint support
Beauty, joint health
None
Easy
Not a complete protein, high collagen
This chart highlights the main differences between popular protein powder types, helping you choose the one that best fits your dietary needs, fitness goals, and lifestyle preferences.
Common Mistakes To Avoid When Choosing Protein Powder
Ignoring Ingredient Lists: Overlooking the ingredient label can lead to consuming unwanted additives, artificial sweeteners, or allergens that may not align with your health goals or dietary needs.
Choosing Based on Price Alone: Opting for the cheapest option often means sacrificing quality, purity, or protein content, which can impact both results and overall health.
Not Matching Protein Type to Your Goals: Selecting a protein powder without considering whether it supports your specific fitness or wellness objectives—such as muscle gain, weight loss, or digestive health—can limit your progress.
Overlooking Digestibility: Failing to consider how well you tolerate certain proteins (like whey or soy) can result in digestive discomfort, bloating, or poor nutrient absorption.
Neglecting Taste and Mixability: Buying a protein powder that tastes bad or doesn’t mix well can make it difficult to stick with your routine, leading to wasted product and missed nutrition.
Conclusion
Choosing the best protein powder ultimately comes down to understanding your unique goals, dietary preferences, and lifestyle needs. With so many options available—ranging from bone broth and whey to plant-based and collagen proteins—taking the time to evaluate ingredient quality, protein content, and potential allergens will help you make an informed decision. Remember, the right protein powder should not only support your fitness or wellness journey but also fit seamlessly into your daily routine, making it easier to stay consistent and achieve lasting results.
Final Thoughts
Looking for the perfect way to support your body and skin as you pursue your health and fitness goals? Discover Dr. Kellyann’s best sellers, featuring keto-friendly options like chicken, beef, and french onion bone broths designed to nourish you from within. For a daily boost in anti-aging support, try adding Collagen Peptides to your routine, or enjoy the delicious taste of chocolate and vanilla shakes from Dr. Kellyann’s collection. Elevate your self-care and wellness journey with the trusted products from Dr. Kellyann’s.
Sources
https://www.uchealth.org/today/dietary-supplements-are-they-beneficial-or-a-waste-of-money/
https://scitron.com/blogs/blog/the-best-time-of-day-to-take-protein-powder
https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out
Blog
Chicken or Beef Bone Broth When Sick: What’s Better?
by Danny S.
on Sep 05 2025
Whether you’re battling a stubborn cold, recovering from the flu, or simply feeling run down, the age-old remedy of sipping warm bone broth remains a trusted staple in many households. But when it comes to choosing between chicken and beef bone broth, the decision isn’t always clear-cut. Each offers unique benefits, from gentle digestibility to robust mineral content, making it essential to know which broth best matches your needs when you’re under the weather.
What Is Chicken Bone Broth?
Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones—often with a mix of connective tissue, cartilage, and sometimes meat—alongside vegetables, herbs, and spices for several hours. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones, resulting in a flavorful, nourishing broth. Traditionally used as both a culinary base and a healing remedy, chicken bone broth is prized for its light, easily digestible nature and its potential to support immune health, soothe the digestive tract, and provide gentle hydration when you’re feeling unwell.
What Is Beef Bone Broth?
Beef bone broth is a hearty, mineral-rich liquid created by simmering beef bones—often including marrow, joints, and connective tissue—along with vegetables, herbs, and spices for an extended period, typically 12 to 24 hours. This slow extraction process draws out a wealth of nutrients such as collagen, gelatin, amino acids, and essential minerals like calcium, magnesium, and phosphorus. The result is a robust, deeply flavored broth that is celebrated for its ability to support joint health, replenish minerals, and provide sustained nourishment, making it a popular choice for those seeking a more substantial and restorative remedy when feeling sick or run down.
Chicken or Beef Bone Broth When Sick: What’s Better?
Chicken Bone Broth: Best for Gentle Healing
Easier to Digest: Chicken bone broth is lighter and gentler on the stomach, making it ideal for those with nausea, digestive upset, or reduced appetite.
Soothes Sore Throats: Its mild flavor and warmth can help ease sore throats and provide comfort when you’re congested.
Quick Energy: The amino acids and electrolytes in chicken broth are quickly absorbed, offering fast hydration and energy during illness.
Traditional Remedy: Long used in home remedies for colds and flu, chicken broth is often recommended for children, the elderly, or anyone needing a gentle, nourishing option.
Beef Bone Broth: Best for Deep Nourishment
Richer in Minerals: Beef bone broth typically contains higher levels of minerals like calcium, magnesium, and phosphorus, which support recovery and overall health.
Supports Joint and Tissue Repair: The collagen and gelatin from beef bones are especially beneficial for joint health and tissue repair, which can be helpful during recovery.
More Satisfying: Its robust flavor and denser nutrient profile make beef broth a good choice for those with bigger appetites or needing more substantial nourishment.
Longer-Lasting Energy: The deeper, richer nutrients in beef broth can provide longer-lasting energy and satiety, supporting strength during prolonged illness.
How Does Beef Bone Broth Differ In Nutrients From Chicken Broth?
Beef bone broth and chicken bone broth differ notably in their nutrient profiles due to the types of bones and connective tissues used. Beef bone broth is generally richer in minerals such as calcium, magnesium, and phosphorus, thanks to the dense, marrow-filled beef bones. It also tends to have higher levels of collagen and gelatin, which support joint and tissue health. In contrast, chicken bone broth is typically lighter, with a higher concentration of easily digestible amino acids like glycine and proline, and it often contains more immune-supportive compounds extracted from the cartilage and skin. While both broths provide valuable nutrients, beef bone broth offers deeper mineral content and a heartier nutritional profile, whereas chicken bone broth excels in gentle, restorative nourishment and digestibility.
Does One Broth Hydrate Better Than The Other?
Both chicken and beef bone broths are excellent sources of hydration, especially when you’re sick, as they provide fluids along with electrolytes like sodium and potassium that help maintain fluid balance in the body. However, chicken bone broth is often considered slightly better for hydration because it is lighter, easier to sip in larger amounts, and typically contains a higher concentration of easily absorbed electrolytes. Its gentle nature makes it more appealing when you have a reduced appetite or sensitive stomach, allowing you to drink more and stay hydrated. While beef bone broth also hydrates well, its richer flavor and denser texture may make it less suitable for consuming in large quantities when you’re feeling unwell.
Are There Situations Where Mixing Or Alternating Both Makes Sense?
Yes, there are situations where mixing or alternating both chicken and beef bone broths can be especially beneficial. Combining the two allows you to enjoy the unique advantages of each: the gentle, easily digestible qualities of chicken broth and the mineral-rich, deeply nourishing properties of beef broth. Alternating between them can help prevent flavor fatigue, provide a broader spectrum of nutrients, and support different stages of recovery—using chicken broth for hydration and soothing comfort when symptoms are acute, and beef broth for deeper nourishment and strength as you regain your appetite. This balanced approach ensures you’re covering a wider range of nutritional needs and maximizing the healing potential of both broths during illness.
Why Chicken or Beef Bone Broth When Sick Is a Great Choice
Benefit
Chicken Bone Broth
Beef Bone Broth
Digestibility
Light and easy on the stomach
Richer, may be heavier for some
Hydration
Excellent for hydration, gentle to sip
Hydrating, but richer flavor
Amino Acids
High in glycine and proline
High in collagen and gelatin
Mineral Content
Moderate, supports immune function
Higher in calcium, magnesium, phosphorus
Immune Support
Traditionally used for colds and flu
Supports recovery and overall strength
Joint & Tissue Health
Supports gut and skin health
Excellent for joints and connective tissue
Flavor Profile
Mild, comforting, suitable for all ages
Deep, robust, satisfying
Best For
Acute illness, sensitive digestion
Recovery, rebuilding strength
Common Mistakes To Avoid When Taking Chicken or Beef Bone Broth When Sick
Choosing Store-Bought Broths With Additives: Many commercial broths contain preservatives, excess sodium, or artificial flavors that can undermine the health benefits; always opt for high-quality, minimally processed options or make your own at home.
Not Simmering Long Enough: Short cooking times may not extract the full range of nutrients, collagen, and minerals from the bones—aim for at least 8–24 hours of simmering for maximum benefit.
Skipping the Vinegar: Adding a splash of vinegar helps draw minerals and gelatin from the bones, enhancing the nutritional value of your broth.
Ignoring Portion Size: Drinking too much at once, especially beef broth, can overwhelm sensitive stomachs; start with small servings and increase gradually as tolerated.
Neglecting to Skim Fat and Impurities: Failing to skim off excess fat and foam during cooking can result in a greasy texture and less appealing flavor, making the broth harder to digest when you’re unwell.
Conclusion
Both chicken and beef bone broths offer powerful, natural support when you’re feeling under the weather, each bringing unique strengths to your recovery. Chicken bone broth shines for its gentle, easily digestible qualities and soothing hydration, making it ideal for acute illness or sensitive stomachs. Beef bone broth, on the other hand, provides deeper nourishment with its rich mineral content and robust flavor, supporting strength and tissue repair as you regain your health. Whether you choose one, alternate between both, or even mix them, incorporating bone broth into your routine can help you recover faster, stay hydrated, and nourish your body in a wholesome, time-honored way.
Final Thoughts
Curious about the best way to support your wellness and beauty while recovering from illness or boosting your immunity? Check out Dr. Kellyann’s best sellers for a range of keto-friendly chicken, beef, and french onion bone broths that nourish from within. For daily anti-aging support, try Collagen Peptides, or satisfy your cravings with chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your self-care routine both delicious and effective with the trusted products from Dr. Kellyann’s.
Sources
https://steakschool.com/learn/everything-you-need-to-know-about-beef-bone-broth/
https://www.healthline.com/nutrition/bone-broth
https://thewell.northwell.edu/healthy-living-fitness/benefits-of-bone-broth
Blog
How To Restore Gut Health After Alcohol: Step-by-Step
by Danny S.
on Aug 10 2025
Enjoying a few drinks with friends can be fun, but the aftermath often leaves your gut feeling less than optimal. Alcohol’s impact on digestion, immunity, and overall well-being is well documented, yet recovery doesn’t have to be complicated. In this article, you’ll discover a step-by-step approach to restoring gut health after alcohol, featuring easy-to-follow tips on nutrition, hydration, and lifestyle changes. Whether you’re seeking quick relief or aiming for long-term wellness, these strategies will help you reclaim your energy and support your body’s natural resilience.
Why Does Alcohol Disrupt Digestion?
Alcohol disrupts digestion by irritating the lining of the stomach and intestines, which can lead to inflammation and increased acid production. This irritation weakens the protective mucous barrier, making the gut more susceptible to damage and discomfort. Alcohol also interferes with the balance of beneficial gut bacteria, slowing down the digestive process and impairing nutrient absorption. As a result, you may experience symptoms like bloating, indigestion, and irregular bowel movements after drinking. Over time, repeated alcohol consumption can further compromise gut health, affecting everything from immunity to mood and energy levels.
What Happens to Your Gut When You Drink Alcohol?
Disrupts Gut Microbiome Balance: Alcohol reduces the number of beneficial bacteria and allows harmful bacteria to thrive, leading to an imbalance in your gut microbiome.
Damages the Gut Lining: Drinking alcohol can weaken and inflame the protective lining of your intestines, making it easier for toxins and bacteria to pass into your bloodstream.
Increases Inflammation: Alcohol triggers inflammation throughout the digestive tract, which can cause discomfort, bloating, and long-term digestive issues.
Impairs Nutrient Absorption: By damaging the gut lining and altering digestive enzyme production, alcohol makes it harder for your body to absorb essential vitamins and minerals.
Slows Down Digestion: Alcohol relaxes the muscles of the digestive tract, slowing down the movement of food and leading to symptoms like indigestion and constipation.
How To Restore Gut Health After Alcohol: Step-by-Step
Hydrate Generously
Start by replenishing your body with plenty of water. Alcohol is dehydrating, which can slow digestion and worsen gut discomfort. Aim to drink water throughout the day, and consider adding electrolytes or coconut water to help restore your body’s natural balance. Proper hydration supports the gut lining and helps flush out toxins more efficiently.
Eat Probiotic-Rich Foods
Support your gut microbiome by incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, or miso into your meals. These foods introduce beneficial bacteria that help rebalance your gut flora, improve digestion, and reduce inflammation caused by alcohol. Consistent intake of probiotics can accelerate your gut’s recovery and boost overall immunity.
Soothe with Bone Broth
Bone broth is a powerful ally for gut healing after alcohol consumption. Rich in collagen, amino acids, and minerals, bone broth helps repair the gut lining, reduce inflammation, and support healthy digestion. Sip on warm bone broth as a comforting, nourishing way to soothe your digestive system and promote faster recovery.
Focus on Fiber
Eating fiber-rich foods such as fruits, vegetables, whole grains, and legumes helps restore regularity and feeds the beneficial bacteria in your gut. Fiber acts as a prebiotic, providing fuel for probiotics to thrive. Gradually increase your fiber intake to avoid further irritation and help your digestive system return to normal function.
Rest and Reduce Stress
Give your gut time to heal by prioritizing rest and managing stress. High stress levels can further disrupt gut health and slow recovery. Practice relaxation techniques like deep breathing, meditation, or gentle movement to support your body’s natural healing processes and restore balance to your digestive system.
What Should You Do Immediately After Drinking to Support Gut Health?
Immediately after drinking, prioritize hydration by drinking plenty of water to help flush out toxins and counteract alcohol’s dehydrating effects. Choose a light, nourishing snack such as a banana, yogurt, or a handful of nuts to provide your gut with gentle, easily digestible nutrients. If possible, include probiotic-rich foods or supplements to support your gut microbiome, and avoid heavy, greasy meals that can further stress your digestive system. Rest is also important—give your body time to recover and avoid additional alcohol or irritants. These simple steps can help minimize discomfort and set the stage for faster gut recovery.
How Long Does It Take to Restore Gut Health After Alcohol?
The time it takes to restore gut health after drinking alcohol varies depending on factors like the amount consumed, your overall health, and how consistently you follow gut-healing habits. For most people, mild gut disruptions can begin to improve within a few days of hydration, eating nourishing foods, and supporting the microbiome with probiotics and fiber. However, if you’ve been drinking heavily or frequently, it may take several weeks for your gut lining and microbiome to fully recover. Staying consistent with healthy habits—like avoiding further alcohol, managing stress, and prioritizing sleep—will accelerate the healing process and help you regain optimal digestive health.
Food Choices That Help Heal the Gut
Food
How It Helps the Gut
Example Ways to Enjoy
Bone Broth
Rich in collagen and amino acids that repair gut lining
Sip warm, use as soup base
Yogurt & Kefir
High in probiotics to restore healthy gut bacteria
Eat plain, add to smoothies
Sauerkraut & Kimchi
Fermented foods that boost beneficial bacteria
Add to salads, sandwiches, bowls
Bananas
Gentle on digestion and provide prebiotic fiber
Eat as a snack, add to oatmeal
Oats
High in soluble fiber to feed good gut bacteria
Cook as oatmeal, add to baked goods
Leafy Greens
Packed with antioxidants and fiber for gut healing
Use in salads, smoothies, sautés
Ginger
Reduces inflammation and soothes the digestive tract
Brew as tea, add to stir-fries
Berries
Rich in polyphenols and fiber to support gut health
Eat fresh, add to yogurt or cereal
Salmon & Fatty Fish
Provide omega-3s that reduce gut inflammation
Grill, bake, or add to salads
Lentils & Beans
Offer plant-based protein and prebiotic fiber
Use in soups, stews, or salads
What Role Do Electrolytes and Minerals Play in Recovery?
Electrolytes and minerals are essential for restoring balance and supporting recovery after drinking alcohol, as they help regulate hydration, nerve function, and muscle activity. Alcohol acts as a diuretic, causing your body to lose important electrolytes like sodium, potassium, and magnesium through increased urination. This loss can lead to dehydration, fatigue, and muscle cramps, making it harder for your body—and your gut—to recover. Replenishing these nutrients through electrolyte-rich drinks, coconut water, or mineral-rich foods helps restore fluid balance, supports healthy digestion, and accelerates your overall recovery process.
Can Fiber-Rich Foods Help Feed Healthy Gut Bacteria?
Yes, fiber-rich foods play a crucial role in feeding healthy gut bacteria and supporting overall digestive health. Dietary fiber, especially prebiotic fiber found in foods like oats, bananas, lentils, and leafy greens, serves as fuel for beneficial bacteria in your gut. As these bacteria break down fiber, they produce short-chain fatty acids that help maintain the integrity of the gut lining, reduce inflammation, and support immune function. Including a variety of fiber-rich foods in your diet after drinking alcohol can accelerate the restoration of your gut microbiome, improve digestion, and promote long-term gut resilience.
What Foods Should You Avoid the Day After Drinking?
Greasy or Fried Foods: These can be hard to digest and may worsen bloating, indigestion, and discomfort after drinking.
Spicy Foods: Spices can irritate the stomach lining, which is already sensitive from alcohol, leading to increased inflammation and digestive upset.
Sugary Snacks and Sweets: High sugar intake can further disrupt your gut microbiome and cause blood sugar spikes, making recovery harder.
Processed Foods: Foods high in additives, preservatives, and artificial ingredients can stress your digestive system and slow down gut healing.
Caffeinated Beverages: Excess caffeine can dehydrate you further and irritate your stomach, compounding the effects of alcohol on your gut.
What Makes Bone Broth a Powerful Tool for Gut Recovery?
Bone broth is a powerful tool for gut recovery because it is rich in collagen, gelatin, and amino acids that help repair and strengthen the gut lining. These nutrients support the regeneration of intestinal cells, reduce inflammation, and promote a healthy environment for beneficial gut bacteria to thrive. Bone broth also provides essential minerals like calcium, magnesium, and phosphorus, which aid in hydration and overall digestive function. Its soothing, easy-to-digest nature makes it ideal for calming an irritated digestive tract, accelerating healing, and restoring balance after alcohol consumption.
Is Bone Broth Better Than Sports Drinks or Processed Recovery Snacks?
Yes, bone broth is generally better than sports drinks or processed recovery snacks for gut recovery after alcohol consumption. Unlike many sports drinks and processed snacks, which often contain added sugars, artificial flavors, and preservatives that can further irritate the gut, bone broth offers a natural source of hydration along with essential nutrients. It is packed with collagen, amino acids, and minerals that actively support gut healing, reduce inflammation, and help restore the gut lining. Bone broth is also gentle on digestion and free from unnecessary additives, making it a superior choice for those seeking to nourish and repair their digestive system after drinking.
Common Mistakes To Avoid When Restoring Gut Health After Alcohol
Skipping Hydration: Not drinking enough water after alcohol consumption can prolong dehydration and slow down the gut’s recovery process.
Relying on Processed Foods: Turning to processed snacks or fast food for convenience can introduce additives and unhealthy fats that further disrupt gut health.
Ignoring Probiotics and Fiber: Failing to include probiotic-rich foods and dietary fiber in your diet can delay the restoration of a healthy gut microbiome.
Overusing Painkillers: Taking excessive painkillers like ibuprofen or aspirin can irritate the stomach lining and worsen digestive discomfort.
Resuming Alcohol Too Soon: Drinking again before your gut has fully recovered can compound damage and make it harder for your digestive system to heal.
Conclusion
Restoring gut health after alcohol is entirely possible with mindful choices and consistent habits. By prioritizing hydration, nourishing your body with gut-friendly foods like bone broth and probiotics, and avoiding common pitfalls such as processed foods and overuse of painkillers, you can accelerate your recovery and support long-term digestive wellness. Remember, your gut plays a vital role in your overall health, influencing everything from immunity to energy levels. With each positive step, you empower your body to heal, thrive, and enjoy life’s moments with greater vitality and resilience.
Final Thoughts
Looking for a delicious way to restore your gut health after a night out? Discover Dr. Kellyann’s best sellers, featuring nourishing options like chicken bone broth, beef bone broth, and french onion bone broth to help you bounce back and feel your best. For a unique flavor, try the Greek Lemon Chicken Bone Broth and give your gut a nourishing upgrade. Explore more Keto-friendly, gut-supportive choices at Dr. Kellyann’s.
Sources
https://healthtalk.unchealthcare.org/6-ways-alcohol-can-damage-your-gut/
https://www.floridarehab.com/alcohol/long-term-effects-of-alcohol-on-the-stomach/
https://www.uhc.com/news-articles/healthy-living/how-to-boost-gut-health
Blog
How To Make Chicken Bone Broth: Step-by-Step
by Danny S.
on Jul 29 2025
If you’re searching for a wholesome, budget-friendly way to elevate your meals and support your health, look no further than homemade chicken bone broth. This time-honored recipe transforms humble kitchen scraps into a golden, collagen-rich elixir prized by chefs, athletes, and wellness seekers alike. Discover how easy it is to create your own deeply flavorful broth, packed with nutrients and free from preservatives, right in your own kitchen.
What Is Chicken Bone Broth?
Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones, often with vegetables, herbs, and spices, for an extended period of time. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones and connective tissues, resulting in a flavorful and nourishing broth. Unlike regular chicken stock, bone broth is typically simmered for much longer—often 12 to 24 hours—to maximize its health benefits and depth of flavor. The result is a versatile, golden-hued broth that can be sipped on its own or used as a base for soups, sauces, and a variety of recipes.
Why Has Chicken Bone Broth Become So Popular?
Nutritional Benefits: Chicken bone broth is packed with collagen, amino acids, and minerals that support gut health, joint function, and overall wellness, making it a favorite among health-conscious individuals.
Digestive and Immune Support: The gelatin and nutrients in bone broth are believed to soothe the digestive tract and strengthen the immune system, attracting those seeking natural remedies.
Clean Eating and Transparency: Unlike many store-bought broths that contain additives and preservatives, homemade bone broth offers a pure, whole-food option for those committed to clean eating.
Culinary Versatility: Its rich flavor and nourishing qualities make bone broth a versatile ingredient for soups, stews, sauces, and even as a warming beverage.
Ancestral and Traditional Appeal: Many people are drawn to bone broth for its roots in traditional cooking and ancestral diets, valuing the practice of using every part of the animal and minimizing food waste.
How To Make Chicken Bone Broth: Step-by-Step
Gather Your Ingredients
Start by collecting chicken bones—these can be from a roasted chicken, raw carcasses, or even leftover wings and drumsticks. For added flavor and nutrients, include onion, carrots, celery, garlic, and a splash of apple cider vinegar, which helps extract minerals from the bones. Fresh herbs like parsley, thyme, and bay leaves are optional but recommended for depth of flavor.
Prepare the Bones and Vegetables
If using raw bones, you can roast them in the oven at 400°F (200°C) for about 30 minutes to enhance the broth’s richness. Place the bones and vegetables in a large stockpot, slow cooker, or Instant Pot. Add enough cold water to cover everything by a couple of inches.
Add Vinegar and Seasonings
Pour in one to two tablespoons of apple cider vinegar, which helps draw out nutrients from the bones. Add a pinch of salt and your chosen herbs and spices. Avoid over-salting, as you can adjust seasoning later.
Simmer Slowly
Bring the pot to a gentle boil, then immediately reduce the heat to a low simmer. Skim off any foam or impurities that rise to the surface during the first hour. Let the broth simmer uncovered or partially covered for at least 12 hours and up to 24 hours for maximum flavor and nutrition. In a slow cooker, set it on low; in an Instant Pot, use the “Soup/Broth” setting for 2–4 hours.
Strain and Cool
Once the broth is deeply golden and fragrant, carefully strain out the bones and vegetables using a fine-mesh sieve or cheesecloth. Discard the solids. Allow the broth to cool slightly, then transfer it to jars or containers.
Store and Use
Refrigerate the broth for up to five days or freeze it for several months. Once chilled, any fat will rise to the top and can be skimmed off or stirred back in, depending on your preference. Use your homemade chicken bone broth as a nourishing drink, or as a flavorful base for soups, stews, grains, and sauces.
Should You Roast the Bones First for Extra Flavor?
Roasting the bones before making chicken bone broth is an optional but highly recommended step for those seeking a deeper, richer flavor and a beautiful golden color in their broth. By roasting the bones at a high temperature, you caramelize the natural sugars and proteins, which enhances the savory, umami notes and adds complexity to the final broth. This process also helps to develop a more robust aroma and can improve the overall mouthfeel. While you can make bone broth with raw bones, taking the extra time to roast them elevates both the taste and appearance, making your homemade broth even more satisfying.
How Much Water Should You Use for the Broth?
The ideal amount of water for chicken bone broth is just enough to fully cover the bones and vegetables by about one to two inches. Using too much water can dilute the flavor and nutrients, while too little may result in a broth that’s overly concentrated or doesn’t extract all the goodness from the ingredients. As the broth simmers, some water will naturally evaporate, so it’s important to start with enough liquid and add a bit more if needed during the cooking process. This balance ensures your broth is rich, flavorful, and packed with nutrients.
Should You Skim the Foam or Fat from the Top While Cooking?
Skimming the foam that rises to the top during the initial stages of simmering chicken bone broth is recommended, as it helps remove impurities and results in a clearer, cleaner-tasting broth. The foam is primarily made up of proteins and other particles released from the bones and meat, and removing it can improve both the appearance and flavor of your broth. However, the fat that accumulates on top is a matter of personal preference—some choose to skim it off for a lighter broth, while others leave it in for added richness and nutrition. Ultimately, skimming the foam is beneficial, but whether to remove the fat depends on your desired taste and texture.
What Vegetables and Herbs Pair Well with Chicken Bone Broth?
Classic vegetables like onions, carrots, and celery form the aromatic foundation of chicken bone broth, infusing it with natural sweetness and depth. Garlic adds a subtle pungency, while leeks or parsnips can offer additional layers of flavor. Fresh herbs such as parsley, thyme, and bay leaves are traditional choices that enhance the broth’s aroma and complexity. For a more robust profile, you can also include rosemary, sage, or a few peppercorns. These vegetables and herbs not only elevate the taste but also contribute beneficial nutrients, making your homemade chicken bone broth both delicious and nourishing.
How Can You Make the Broth Richer and More Flavorful?
Tip
How It Helps
Roast the Bones
Caramelizes proteins and sugars, adding depth and a richer, more complex flavor.
Use a Mix of Bones
Combining backs, wings, and feet increases gelatin and collagen, resulting in a silkier broth.
Add Aromatic Vegetables
Onions, carrots, celery, and garlic infuse the broth with sweetness and savory undertones.
Include Fresh Herbs and Spices
Bay leaves, thyme, parsley, peppercorns, and other herbs enhance aroma and taste.
Simmer for a Long Time
Slow, extended cooking extracts more nutrients and intensifies the broth’s flavor.
Avoid Excess Water
Using just enough water to cover the ingredients ensures a concentrated, robust broth.
Deglaze the Roasting Pan
Pour a bit of water into the pan after roasting bones and add the browned bits to the pot for extra flavor.
Add a Splash of Vinegar
Helps draw out minerals and collagen from the bones, enriching the broth’s texture and taste.
Troubleshooting Common Chicken Bone Broth Mistakes
Broth Lacks Flavor: This often happens if you use too much water or don’t simmer the broth long enough. Make sure to use just enough water to cover the bones and let it cook for at least 12 hours for maximum flavor extraction.
Broth Is Cloudy: Cloudiness can result from boiling the broth too vigorously or not skimming the foam and impurities early on. Always maintain a gentle simmer and skim regularly for a clear, golden broth.
Broth Doesn’t Gel: If your broth doesn’t set into a jelly-like consistency when chilled, it may be due to not using enough collagen-rich bones like wings, feet, or necks. Adding more of these parts will help achieve a gelatinous texture.
Broth Tastes Greasy: Leaving too much fat in the broth can make it taste oily. After chilling, skim off the solidified fat from the top for a cleaner, lighter broth.
Broth Is Too Salty: Over-seasoning can happen easily, especially as the broth reduces. It’s best to add salt sparingly during cooking and adjust the seasoning to taste at the end.
Conclusion
Making chicken bone broth at home is a rewarding process that transforms simple ingredients into a nourishing, flavorful staple for your kitchen. By simmering chicken bones with fresh vegetables, herbs, and a splash of vinegar, you create a broth that’s rich in nutrients, free from additives, and tailored to your taste. Whether you’re seeking a health boost, a culinary upgrade, or a way to reduce food waste, homemade bone broth delivers on all fronts. With just a little time and care, you can enjoy a delicious, versatile broth that supports your wellness and elevates your everyday meals.
Final Thoughts
Looking for a delicious way to boost the benefits of your homemade chicken bone broth routine? Explore Dr. Kellyann’s best sellers, where you’ll find flavorful options like chicken, beef, and french onion bone broths designed to nourish your gut and support your wellness journey. Want an extra boost? Try Greek Lemon Chicken Bone Broth, a refreshing flavor crafted to help you feel your best. Visit Dr. Kellyann’s to discover all the ways you can elevate your health from the inside out.
Sources
https://nutraorganics.com/blogs/blog/what-is-bone-broth
https://www.scratchtobasics.com/clean-out-the-fridge-vegetable-comfort-soup/
https://www.primaldietitian.com/on-my-plate-1/2018/1/6/bone-broth-aka-liquid-gold
Blog
Is Bone Broth Protein Powder a Complete Protein: Complete Protein 101
by Danny S.
on Jul 08 2025
Bone broth protein powder has surged in popularity among health enthusiasts, fitness devotees, and anyone seeking a clean, nutrient-dense alternative to traditional protein supplements. But as more people turn to bone broth for its gut, joint, and skin benefits, a crucial question arises: Is bone broth protein powder a complete protein? Understanding whether this trending supplement delivers all essential amino acids is key for those who want to optimize their nutrition, support muscle recovery, and make informed choices for their wellness journey.
What Is a Complete Protein?
A complete protein is a dietary protein source that contains all nine essential amino acids in sufficient quantities required by the human body for optimal health. These essential amino acids cannot be produced by the body and must be obtained through food. Complete proteins are crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass. While animal-based proteins like eggs, dairy, and meat are typically complete, many plant-based sources lack one or more essential amino acids, making it important for those on restrictive diets to combine foods or choose supplements that deliver a full amino acid profile.
Why Does It Matter If a Protein Is Complete or Incomplete?
Supports Muscle Growth and Repair: Complete proteins provide all the essential amino acids needed for building and repairing muscle tissue, which is especially important for athletes and active individuals.
Promotes Optimal Health: Essential amino acids play key roles in hormone production, immune function, and enzyme activity, making complete proteins vital for overall wellness.
Prevents Nutritional Deficiencies: Relying on incomplete proteins without proper food combinations can lead to amino acid deficiencies, impacting energy, mood, and long-term health.
Enhances Recovery and Performance: Consuming complete proteins helps speed up recovery after exercise or injury by supplying the body with the necessary building blocks for tissue repair.
Supports Dietary Goals: For those following specific diets like paleo, keto, or plant-based, ensuring protein completeness helps meet nutritional needs without compromising dietary restrictions.
Is Bone Broth Protein Powder a Complete Protein?
Bone broth protein powder is not considered a complete protein because it typically lacks sufficient amounts of certain essential amino acids, most notably tryptophan. While it does provide a broad spectrum of amino acids—including glycine, proline, and glutamine, which are beneficial for joint, gut, and skin health—it falls short of delivering the full profile required to be classified as a complete protein. This means that while bone broth protein can be a valuable addition to your diet, especially for those seeking collagen-rich benefits, it may not fully meet your body’s needs for muscle building and overall protein synthesis unless paired with other protein sources that supply the missing amino acids.
What Foods Are Complete Proteins?
Animal-Based Complete Proteins
Animal-based foods are among the most reliable sources of complete proteins. Examples include eggs, dairy products like milk, yogurt, and cheese, as well as meats such as chicken, beef, pork, and fish. These foods naturally contain all nine essential amino acids in optimal ratios, making them ideal for supporting muscle growth, tissue repair, and overall health. For individuals who consume animal products, incorporating these foods into the diet is a straightforward way to ensure adequate intake of complete proteins.
Plant-Based Complete Proteins
While many plant foods are considered incomplete proteins, there are notable exceptions that provide all essential amino acids. Quinoa, soy products (such as tofu, tempeh, and edamame), buckwheat, chia seeds, and hemp seeds are all plant-based sources of complete protein. These options are especially valuable for vegetarians and vegans seeking to meet their protein needs without relying on animal products. Including a variety of these foods in a plant-based diet can help ensure a balanced amino acid profile.
Combining Incomplete Proteins
For those who primarily eat plant-based foods that are not complete proteins, combining different sources can create a complete amino acid profile. Classic examples include pairing rice with beans, or whole grain bread with peanut butter. These combinations allow the amino acids missing from one food to be supplied by another, effectively providing the body with all the essentials it needs for optimal function and health.
Complete Protein 101
Key Concept
Details
Examples
Complete Protein
Contains all nine essential amino acids in adequate amounts
Eggs, dairy, meat, fish, quinoa, soy, buckwheat
Incomplete Protein
Missing one or more essential amino acids
Most grains, nuts, seeds, legumes
How to Get Complete Protein
Combine different incomplete protein sources to cover all essential amino acids
Rice + beans, whole grain bread + peanut butter
Why It Matters
Essential amino acids are required for muscle repair, immune function, and overall health
Supports recovery, energy, and wellness
Bone Broth Protein Status
Not a complete protein—lacks sufficient tryptophan and possibly other essential amino acids
Best paired with other protein sources for completeness
Plant-Based Complete Proteins
Some plants naturally provide all essential amino acids
Quinoa, soy, chia seeds, hemp seeds, amaranth
Who Needs Complete Proteins
Important for everyone, especially athletes, active individuals, and those on restrictive diets
Fitness enthusiasts, paleo/keto/vegan dieters
How Does Bone Broth Protein Compare to Other Proteins?
Bone broth protein stands out for its rich collagen content and unique amino acid profile, offering benefits for joint, gut, and skin health that aren’t typically found in whey or plant-based proteins. However, unlike whey, egg, or soy protein—which are all complete proteins containing all essential amino acids—bone broth protein is not considered complete, as it lacks adequate levels of certain amino acids like tryptophan. While it’s an excellent option for those seeking a dairy-free, paleo-friendly supplement with anti-inflammatory properties, individuals focused on muscle building or overall protein synthesis may need to combine bone broth protein with other sources to ensure a full spectrum of essential amino acids.
Are All Bone Broth Protein Powders the Same?
Not all bone broth protein powders are the same—there can be significant differences in quality, sourcing, ingredients, and nutritional profiles among brands. Some powders are made from grass-fed or pasture-raised animals, while others may use conventional sources, impacting the nutrient density and purity of the final product. Additionally, manufacturing processes vary, with some brands using gentle, low-heat methods to preserve amino acids and collagen, while others may use higher temperatures that can degrade these nutrients. Ingredients lists also differ, with some powders containing added flavors, sweeteners, or fillers, while others remain pure and unflavored. For the best results, it’s important to choose a bone broth protein powder that aligns with your dietary preferences, quality standards, and health goals.
Tips For Choosing Quality Bone Broth Protein Powder
Check the Source of Ingredients: Look for bone broth protein powders made from grass-fed, pasture-raised, or free-range animals to ensure higher nutrient quality and fewer contaminants.
Review the Ingredient List: Choose products with minimal, clean ingredients—ideally just bone broth protein and natural flavors—while avoiding added sugars, artificial sweeteners, or unnecessary fillers.
Assess the Processing Method: Opt for powders processed with low heat or gentle drying techniques, which help preserve the integrity of amino acids, collagen, and other beneficial nutrients.
Verify Third-Party Testing: Select brands that provide third-party testing or certifications to guarantee purity, safety, and transparency regarding heavy metals, allergens, and contaminants.
Consider Flavor and Additives: If you prefer flavored options like vanilla, ensure the flavorings are natural and free from synthetic additives, so you get a tasty product without compromising on quality.
Conclusion
Bone broth protein powder offers a unique blend of benefits, especially for those seeking joint, gut, and skin support, or following paleo and dairy-free diets. However, it’s important to recognize that bone broth protein is not a complete protein and may need to be paired with other sources to ensure you’re getting all essential amino acids for optimal health and muscle recovery. When choosing a bone broth protein powder, prioritize quality ingredients, transparent sourcing, and minimal processing to maximize nutritional value. By understanding its strengths and limitations, you can make an informed decision and incorporate bone broth protein into your routine in a way that best supports your wellness goals.
Final Thoughts
Curious if bone broth protein is the right choice for your wellness routine? Discover Dr. Kellyann’s best sellers to find premium options like chicken, beef, and french onion bone broths, each crafted to support your gut, skin, and joint health. For a daily anti-aging boost, try Collagen Peptides, or enjoy a delicious protein upgrade with Bone Broth Protein Vanilla. Explore all the nourishing ways to enhance your health at Dr. Kellyann’s.
Sources
https://www.piedmont.org/living-real-change/what-is-a-complete-protein
https://www.healthline.com/nutrition/animal-vs-plant-protein
https://healthcenter.uga.edu/protein-powder-the-what-why-how-to-choose/
Blog
Can You Make Bone Broth In a Crock Pot: Broth Cooking Tips
by Danny S.
on Jun 12 2025
If you’ve ever wondered whether your trusty crock pot can handle the task of making bone broth, the answer is a resounding yes! In fact, using a slow cooker is one of the easiest and most convenient ways to extract every ounce of goodness from bones, creating a deeply nourishing broth that supports gut health, immunity, and more. This article will show you how to transform kitchen scraps into liquid gold, no culinary expertise required.
What Makes a Crock Pot Great For Cooking?
A crock pot, or slow cooker, is an exceptional tool for cooking because it allows you to prepare flavorful, nutrient-rich meals with minimal effort and oversight. Its low, steady heat gently breaks down tough cuts of meat, bones, and vegetables over several hours, extracting maximum flavor and nutrition while preserving delicate nutrients that can be lost with high-heat methods. The sealed environment locks in moisture, preventing dishes from drying out and enhancing the natural taste of your ingredients. Plus, its hands-off operation means you can set it, forget it, and return hours later to a perfectly cooked meal—making it ideal for busy schedules and anyone seeking convenient, wholesome home-cooked food.
Can You Make Bone Broth In a Crock Pot?
Absolutely, you can make bone broth in a crock pot—and it’s one of the easiest and most effective methods available. The slow, consistent heat of a crock pot gently simmers bones, water, and aromatics for hours, allowing nutrients like collagen, minerals, and amino acids to be fully extracted without the need for constant monitoring. This hands-off approach not only saves time and energy but also yields a rich, flavorful broth that’s perfect for sipping, cooking, or freezing for later use. Whether you’re a beginner or a seasoned home cook, making bone broth in a crock pot is a simple, reliable way to enjoy all the health benefits of this nourishing superfood.
How To Make Bone Broth In a Crock Pot
Step 1: Gather Your Ingredients
Start by collecting your bones—these can be from chicken, beef, pork, or even fish. You can use raw bones, but for extra flavor, roasted bones are ideal. Add any leftover vegetable scraps like onion, carrot, celery, and garlic. Don’t forget a splash of apple cider vinegar, which helps draw out minerals from the bones, and enough water to cover everything by about an inch.
Step 2: Load the Crock Pot
Place the bones and vegetables into the crock pot, then pour in water until the contents are fully submerged. Add the apple cider vinegar and any herbs or spices you like, such as bay leaves, peppercorns, or thyme. Avoid adding salt at this stage, as the broth will reduce and concentrate in flavor.
Step 3: Set and Simmer
Cover the crock pot with its lid and set it to low. Let the mixture simmer gently for at least 12 hours—24 hours is even better for maximum nutrient extraction. If you’re using chicken bones, 12–18 hours is usually sufficient; for beef or pork bones, aim for 18–24 hours. Occasionally skim off any foam or impurities that rise to the top.
Step 4: Strain the Broth
Once your broth has finished simmering, carefully remove the large bones and vegetable pieces with tongs or a slotted spoon. Pour the remaining liquid through a fine mesh strainer or cheesecloth into a large bowl or pot to catch any small bits and ensure a clear broth.
Step 5: Cool and Store
Allow the strained broth to cool to room temperature, then transfer it into airtight containers or jars. Store in the refrigerator for up to five days, or freeze in portions for several months. Once chilled, you may notice a layer of fat on top—this can be skimmed off or stirred in for extra richness, depending on your preference.
What’s The Ideal Cooking Time For Flavor And Nutrient Extraction?
The ideal cooking time for bone broth in a crock pot is typically between 12 and 24 hours, depending on the type of bones and the depth of flavor you desire. Simmering for at least 12 hours allows enough time for collagen, minerals, and amino acids to be released, resulting in a rich, nourishing broth. For beef or pork bones, extending the cook time to 18–24 hours maximizes both flavor and nutrient extraction, while chicken bones generally reach their peak around 12–18 hours. This slow, gentle process ensures you get a deeply flavorful broth packed with health benefits, without risking bitterness or overcooking.
Should The Lid Stay On Or Off While Cooking?
The lid should stay on while cooking bone broth in a crock pot to maintain a consistent temperature and prevent excessive evaporation. Keeping the lid on ensures that the broth simmers gently and retains enough liquid throughout the long cooking process, allowing the flavors and nutrients to fully infuse. If you leave the lid off, the broth may reduce too quickly, potentially leading to a burnt taste or a broth that’s too concentrated. For the best results—rich, flavorful, and nutrient-dense bone broth—always keep the lid securely in place during the entire cooking time.
Can I Store and Reuse The Bone Broth?
Yes, you can easily store and reuse bone broth, making it a convenient staple for healthy home cooking. Once your broth has cooled, transfer it to airtight containers and refrigerate for up to five days, or freeze in smaller portions for several months. Freezing in ice cube trays or silicone molds allows you to thaw just what you need for recipes, sipping, or sauces. When reheating, simply warm the broth on the stove or in the microwave until steaming. Properly stored, bone broth retains its flavor and nutritional benefits, making it perfect for soups, stews, grains, or as a nourishing drink anytime.
Common Bone Broth Crock Pot Cooking Mistakes To Avoid
Using Too Much or Too Little Water: Overfilling the crock pot can dilute your broth, while too little water may cause it to evaporate and burn. Aim to cover the bones by about an inch for optimal results.
Not Adding Vinegar: Skipping a splash of apple cider vinegar means missing out on extra mineral extraction from the bones, which boosts both nutrition and flavor.
Cooking on High Heat: Using the high setting can cause the broth to boil, resulting in a cloudy appearance and less developed flavor. Always cook on low for a gentle, steady simmer.
Neglecting to Skim Impurities: Failing to skim off foam or impurities during the first few hours can lead to a broth with an off taste or unpleasant texture.
Adding Salt Too Early: Salting at the beginning can make the broth too salty as it reduces. It’s best to season your bone broth after it’s finished cooking and strained.
Conclusion
Making bone broth in a crock pot is a simple, hands-off process that delivers rich flavor and impressive nutritional benefits with minimal effort. By following a few key steps—using the right bones, adding a splash of vinegar, simmering on low with the lid on, and storing your broth properly—you can enjoy a nourishing, homemade superfood that fits seamlessly into busy lifestyles. Whether you’re new to bone broth or looking to perfect your technique, the crock pot offers a foolproof way to create delicious, health-boosting broth that supports your wellness goals and elevates your home cooking.
Final Thoughts
Looking for an easy way to enjoy the benefits of bone broth without hours in the kitchen? Discover Dr. Kellyann’s best sellers, featuring wholesome chicken, beef, and french onion bone broths—all crafted without GMOs or added sugars. These convenient, nutrient-dense broths are ideal for gut health and daily wellness. Craving something chocolatey? Try the Super Chocolate Smoothie for a delicious, nourishing treat. Explore more options at Dr. Kellyann’s and find the perfect fit for your family’s needs.
Sources
https://foodal.com/kitchen/pots-pots-skillets-guides-reviews/crockpot-vs-slow-cooker-thing/
https://www.oprah.com/food/ultimate-guide-to-slow-cooker-cooking-times-and-settings/all
https://www.southernliving.com/food/kitchen-assistant/do-you-lock-slow-cooker-when-cooking
Blog
Can Babies Have Bone Broth: Baby Broth Tips
by Danny S.
on Jun 04 2025
Introducing new foods to your baby is both exciting and nerve-wracking, especially when you want every bite to support their growth and well-being. Bone broth, a time-honored staple in many traditional diets, is gaining popularity among parents seeking natural, nutrient-rich options for their children. If you’re wondering whether babies can have bone broth and how to serve it safely, you’re in the right place—let’s dive into the research, expert recommendations, and step-by-step guidance to help you make the best choice for your family.
Why Are Some Parents Considering Bone Broth for Babies?
Many parents are considering bone broth for babies because it offers a natural source of easily digestible nutrients, including collagen, amino acids, and essential minerals like calcium and magnesium. Bone broth is valued for its gentle support of developing digestive systems and its potential to strengthen immunity, making it an appealing choice for families who prioritize holistic wellness. Additionally, parents who follow ancestral or traditional diets appreciate bone broth’s long history as a nourishing first food, and they seek to introduce its benefits early to help lay a strong foundation for their child’s lifelong health.
What Are the Benefits of Bone Broth for Babies?
Supports Digestive Health: Bone broth contains gelatin and amino acids that can help soothe and strengthen a baby’s developing gut, making it easier to digest other foods.
Boosts Immunity: Rich in minerals and compounds like collagen, bone broth may help support a healthy immune system, offering gentle protection as babies encounter new germs.
Provides Essential Nutrients: Bone broth is a natural source of important nutrients such as calcium, magnesium, phosphorus, and trace minerals that contribute to healthy growth and development.
Hydrates and Nourishes: With its high water content and gentle flavor, bone broth helps keep babies hydrated while delivering nourishment in a form that’s easy to consume.
Promotes Joint and Bone Health: The collagen and amino acids in bone broth support the development of strong bones, joints, and connective tissues during a baby’s rapid growth phases.
Can Babies Have Bone Broth?
Yes, babies can have bone broth when it is prepared safely and introduced at the appropriate age—typically around six months, alongside other first foods. Bone broth is gentle on developing digestive systems and offers a nourishing source of minerals, collagen, and amino acids. However, it’s important to ensure the broth is unsalted, free from added seasonings, and made from high-quality, organic bones to avoid contaminants. Always consult your pediatrician before introducing bone broth to your baby’s diet, and start with small amounts to monitor for any sensitivities or reactions.
How Much Bone Broth For Babies?
When introducing bone broth to babies, start with just a few teaspoons once a day, gradually increasing to a few tablespoons as your baby shows interest and tolerates it well. Bone broth should be offered as a supplement to breast milk, formula, or other primary foods—not as a replacement—since babies still need the full spectrum of nutrients these provide. Aim to serve bone broth a few times per week, always observing your baby for any signs of sensitivity. As with any new food, consult your pediatrician for personalized guidance based on your child’s age, development, and dietary needs.
Baby Bone Broth Chart
Baby’s Age
Bone Broth Amount
Frequency
Preparation Tips
Notes
6–8 months
1–2 teaspoons
2–3 times per week
Use unsalted, strained broth; introduce slowly
Offer alone or mixed with purees
8–10 months
1–2 tablespoons
2–4 times per week
Continue with mild, clear broth; avoid strong flavors
Can be added to mashed foods or grains
10–12 months
2–4 tablespoons
3–5 times per week
Gradually introduce slightly thicker broths
Mix with soups, stews, or finger foods
12+ months
1/4–1/2 cup
3–5 times per week
Can use in a wider variety of family meals
Ensure broth remains low in salt and additives
Always consult your pediatrician before introducing new foods, and watch for any signs of sensitivity or allergies.
What Type Of Bone Broth Is Best For Babies?
The best bone broth for babies is made from high-quality, organic bones—such as chicken, beef, or turkey—sourced from pasture-raised or grass-fed animals to ensure purity and nutrient density. Chicken bone broth is often preferred for its mild flavor and gentle digestibility, making it a great starting point for infants. It’s important to avoid broths with added salt, artificial flavors, or strong seasonings, as babies’ systems are sensitive to these ingredients. Homemade bone broth allows you to control the ingredients and ensure the broth is free from additives, providing a safe, nourishing option that supports your baby’s early nutrition.
How Should You Prepare Bone Broth for a Baby?
To prepare bone broth for a baby, use high-quality, organic bones from chicken, beef, or turkey, and simmer them gently with filtered water for several hours to extract maximum nutrients. Avoid adding salt, onions, garlic, or strong spices, as these can be harsh on a baby’s sensitive system. Once cooked, strain the broth thoroughly to remove any bone fragments and excess fat, then let it cool before serving. You can offer the broth on its own, mix it into purees, or use it to thin other baby foods. Always store leftover broth in the refrigerator and use within a few days, or freeze in small portions for convenience.
Baby Broth Tips
Start Slow: Introduce bone broth in small amounts and gradually increase as your baby shows interest and tolerance, always watching for any signs of sensitivity.
Keep It Simple: Use only high-quality bones and filtered water, avoiding salt, strong spices, and additives to ensure the broth is gentle on your baby’s system.
Strain Thoroughly: Always strain the broth well to remove any bone fragments or excess fat, ensuring a smooth, safe texture for your baby.
Serve Warm, Not Hot: Let the broth cool to a safe, lukewarm temperature before offering it to your baby to prevent burns and make it more palatable.
Store Safely: Refrigerate leftover broth promptly and use within a few days, or freeze in small portions for easy access and freshness.
Conclusion
Bone broth can be a nourishing and gentle addition to your baby’s diet when introduced thoughtfully and prepared with care. Its rich blend of minerals, collagen, and amino acids supports healthy growth, digestion, and immunity, making it a favorite among parents who value natural nutrition. By starting with small amounts, choosing high-quality ingredients, and consulting your pediatrician, you can confidently offer bone broth as part of your baby’s early food journey. With mindful preparation and attention to your child’s unique needs, bone broth can help lay a strong foundation for lifelong wellness.
Final Thoughts
Looking for the most effective bone broth to support your child’s immune system and overall health? Check out Dr. Kellyann’s best sellers, where you’ll find a variety of wholesome options like chicken, beef, and french onion—all made without GMOs or added sugars. These easy-to-prepare broths make it simple to nourish your family’s gut and boost daily wellness. Discover more at Dr. Kellyann’s and choose the perfect flavor for your household.
Sources
https://www.webmd.com/diet/health-benefits-bone-broth
https://capitalizemytitle.com/tablespoon-and-teaspoon-abbreviation/
https://www.babycenter.com/baby/solids-finger-foods/when-can-my-baby-eat-spicy-foods_1368539
Blog
How To Roast Bones For Bone Broth: Step-by-Step
by Danny S.
on Jun 01 2025
Creating a truly exceptional bone broth starts long before the simmering pot—it begins with roasting the bones. This simple yet transformative technique caramelizes the bones and brings out complex, savory flavors that define a great broth. Whether you’re making beef, chicken, or pork broth, learning how to roast bones properly is the key to unlocking a richer, more satisfying result every time.
Why Roast Bones Before Making Bone Broth?
Roasting bones before making bone broth is essential because it enhances both the flavor and nutritional value of the final broth. The roasting process caramelizes the natural sugars and proteins in the bones and any attached meat, creating rich, deep, and complex flavors that simply simmering alone cannot achieve. Additionally, roasting helps to develop a beautiful golden color and removes excess fat, resulting in a clearer, more appetizing broth. This step also unlocks more nutrients and minerals, making your bone broth not only tastier but also more nourishing.
What Types Of Bones Can You Roast?
Beef Bones: Marrow bones, knuckle bones, and oxtail are excellent choices for a rich, gelatinous broth.
Chicken Bones: Use whole carcasses, wings, necks, and feet for a lighter, flavorful broth.
Pork Bones: Neck bones, trotters, and ribs add a savory depth and natural sweetness to your broth.
Lamb Bones: Shanks, neck bones, and ribs provide a robust, earthy flavor ideal for hearty broths.
Fish Bones: Heads and frames from non-oily fish like cod or halibut create a delicate, nutrient-rich broth.
How To Roast Bones For Bone Broth: Step-by-Step
Preheat Your Oven
Begin by preheating your oven to 400°F (200°C). This temperature is ideal for caramelizing the bones and developing deep, rich flavors without burning them.
Prepare the Bones
Arrange your chosen bones—beef, chicken, pork, lamb, or fish—in a single layer on a large roasting pan or baking sheet. If desired, add a few roughly chopped vegetables like onions, carrots, and celery to enhance the flavor profile.
Season Lightly (Optional)
For added depth, you can lightly season the bones with salt, pepper, or a drizzle of olive oil. This step is optional but can help bring out even more flavor during roasting.
Roast the Bones
Place the pan in the preheated oven and roast the bones for 30 to 45 minutes. Turn the bones halfway through to ensure even browning. The bones should develop a deep golden-brown color, which is key to a flavorful broth.
Transfer to Stockpot
Once roasted, carefully transfer the bones (and any vegetables) to a large stockpot. Scrape any browned bits from the roasting pan into the pot as well—these bits are packed with flavor and will enrich your broth.
Begin Simmering
Cover the bones with cold water and bring to a gentle simmer over medium heat. Skim off any foam or impurities that rise to the surface, then continue simmering according to your bone broth recipe, allowing the roasted flavors to infuse the broth fully.
Can You Mix Different Types Of Bones In One Broth?
Yes, you can absolutely mix different types of bones in one broth, and doing so often results in a more complex and flavorful final product. Combining bones from various sources—such as beef, chicken, pork, or even lamb—allows you to balance the richness, gelatin content, and subtle flavors each type brings. For example, chicken bones add lightness and sweetness, while beef or pork bones contribute depth and body. Mixing bones also increases the variety of nutrients and minerals extracted, making your broth even more nourishing and satisfying.
What’s The Difference Between Marrow Bones, Knuckles, And Meaty Bones?
Marrow bones, knuckles, and meaty bones each play a unique role in bone broth, contributing different flavors and nutrients. Marrow bones are rich in healthy fats and provide a silky texture and deep flavor, thanks to the nutrient-dense marrow inside. Knuckle bones are loaded with connective tissue and cartilage, which break down during simmering to release gelatin, giving the broth its signature body and richness. Meaty bones, which still have some meat attached, add savory flavor and protein, rounding out the broth with a robust, satisfying taste. Using a combination of these bones creates a well-balanced, flavorful, and nutrient-packed bone broth.
Should Bones Be Fresh, Frozen, Or Thawed?
Bones can be fresh, frozen, or thawed when making bone broth, and each option works well depending on your needs and what you have available. Fresh bones are ideal for immediate use and often provide the most robust flavor, while frozen bones offer convenience and allow you to save up scraps until you have enough for a batch. If using frozen bones, you can roast them straight from the freezer or let them thaw first—either method will yield excellent results. Ultimately, the choice comes down to personal preference and convenience, as all three options will produce a nourishing and flavorful broth.
Can You Overcook Bones For Bone Broth?
Yes, it is possible to overcook bones when making bone broth. While long simmering is essential for extracting nutrients and flavor, cooking the bones for too long—especially at high temperatures—can cause the broth to develop a bitter taste and an unpleasant, cloudy appearance. Overcooking may also break down the gelatin and minerals too much, resulting in a less satisfying texture. For optimal results, simmer your broth gently and follow recommended cooking times: generally 12–24 hours for beef bones and 6–12 hours for poultry bones. This approach ensures a rich, flavorful, and nourishing broth without any off-putting flavors.
Bone Broth Flavor Based On Bone Type
Bone Type
Flavor Profile
Best Uses & Benefits
Beef Bones
Deep, rich, robust, savory
Ideal for hearty soups and stews; high in gelatin and minerals for a thick, nourishing broth
Chicken Bones
Light, slightly sweet, delicate
Great for sipping, lighter soups, and as a versatile base; provides a gentle flavor and good collagen content
Pork Bones
Savory, slightly sweet, mellow
Perfect for ramen and Asian-inspired broths; adds natural sweetness and a silky texture
Lamb Bones
Earthy, bold, gamey
Best for strong-flavored dishes and Mediterranean recipes; imparts a unique, rich taste
Fish Bones
Clean, subtle, slightly briny
Excellent for light soups and sauces; cooks quickly and is rich in minerals and nutrients
Should You Flip The Bones During Roasting?
Yes, you should flip the bones during roasting to ensure they brown evenly on all sides. Turning the bones halfway through the roasting process helps to develop a deeper, more complex flavor and prevents any one side from burning or sticking to the pan. Even browning is key to unlocking the full potential of the bones, as the caramelization that occurs during roasting adds rich color and savory notes to your bone broth. This simple step makes a noticeable difference in both the taste and appearance of your finished broth.
Can You Store Roasted Bones For Later Use?
Yes, you can store roasted bones for later use, making it easy to prepare bone broth whenever you’re ready. After roasting, allow the bones to cool completely, then transfer them to an airtight container or freezer-safe bag. Roasted bones can be refrigerated for up to three days or frozen for several months without losing their flavor or nutritional value. This convenient approach lets you roast bones in advance and have them on hand for quick, flavorful broth whenever you need it.
Common Bone Roasting Mistakes To Avoid
Overcrowding the Pan: Placing too many bones on the roasting pan prevents proper browning and caramelization, resulting in less flavorful broth.
Skipping the Flip: Not turning the bones halfway through roasting can lead to uneven browning and missed opportunities for deeper flavor.
Roasting at Too High a Temperature: Excessively high heat can burn the bones and any attached meat, imparting a bitter taste to your broth.
Neglecting to Add Vegetables: Omitting aromatic vegetables like onions, carrots, and celery means missing out on extra layers of flavor and richness.
Forgetting to Scrape the Pan: Leaving behind the browned bits and drippings on the roasting pan wastes valuable flavor that could enhance your broth.
Conclusion
Roasting bones is a simple yet transformative step that elevates your bone broth, infusing it with rich flavor, appealing color, and enhanced nutrition. By selecting the right mix of bones, roasting them properly, and avoiding common mistakes, you set the foundation for a deeply satisfying and nourishing broth. Whether you’re making a robust beef stock, a delicate chicken broth, or experimenting with pork, lamb, or fish, mastering the roasting process ensures your homemade bone broth will be both delicious and wholesome every time.
Final Thoughts
Wondering which type of bone broth is best for boosting your immune system and aiding recovery? Explore Dr. Kellyann’s best sellers, where you’ll find a delicious variety including chicken, beef, and french onion—all crafted without GMOs or added sugars. These convenient broths make it easy to nourish your gut and support your daily wellness. Visit Dr. Kellyann’s to discover your new favorite flavor.
Sources
https://www.seriouseats.com/roasted-marrow-bones-how-to-make-bone-marrow
https://bakingforyou.wordpress.com/2017/10/03/can-you-mix-different-types-of-meat-bones-to-make-broth/
https://wedge.coop/article/food-science-slice-3-mistakes-make-cooking-stock/
Blog
Is Bone Broth Good For a Cold: Facts vs Myths
by Danny S.
on May 28 2025
As cold and flu season approaches, the search for natural, effective remedies intensifies—leading many to the rich, savory embrace of bone broth. Touted for its immune-boosting properties and soothing warmth, bone broth has become a staple in kitchens and wellness circles alike. But does it really live up to the hype when it comes to fighting off a cold? Let’s dive into the evidence, dispel common myths, and discover what bone broth can—and can’t—do for your health when you’re under the weather.
Does Bone Broth Break Up Mucus?
Bone broth itself does not directly break up mucus, but its warmth and steam can help loosen congestion and make it easier to clear mucus from your airways. Sipping hot liquids, including bone broth, can thin mucus and soothe irritated throats, providing temporary relief from cold symptoms. While the nutrients in bone broth support overall health, it’s the combination of hydration, heat, and steam that offers the most immediate benefit for easing mucus-related discomfort during a cold.
Why Is Bone Broth Popular For Colds?
Deeply rooted in traditional and ancestral healing practices across cultures
Provides soothing warmth and comfort when feeling unwell
Supplies easily digestible nutrients, minerals, and amino acids
Believed to support immune health and recovery during illness
Recommended by wellness experts and widely shared in natural remedy circles
Bone broth has gained popularity as a go-to remedy for colds due to its comforting warmth, rich nutrient profile, and deep roots in traditional healing practices. Many people believe that sipping bone broth can help soothe sore throats, ease congestion, and provide essential hydration when illness strikes. Its slow-simmered blend of bones, vegetables, and herbs releases minerals, collagen, and amino acids, which are thought to support immune function and promote recovery. This combination of nourishing ingredients and centuries-old tradition has cemented bone broth’s reputation as a natural, holistic option for those seeking relief from cold symptoms.
Is Bone Broth Good For a Cold?
Bone broth can be a beneficial addition to your routine when you have a cold, offering soothing hydration, easy-to-digest nutrients, and gentle warmth that may help alleviate symptoms like congestion and sore throat. While scientific evidence supporting bone broth as a cure for colds is limited, its rich content of amino acids, minerals, and gelatin can support overall wellness and provide comfort during illness. The steam from a hot cup of bone broth may also help open nasal passages, while the savory flavor encourages you to stay nourished and hydrated—two key factors in recovering from a cold.
Is Bone Broth More Effective Than Soup For Colds?
Bone broth and traditional soups, such as chicken soup, both offer soothing warmth, hydration, and essential nutrients that can help ease cold symptoms, but there is no strong evidence that bone broth is more effective than other soups for treating colds. While bone broth is rich in minerals, collagen, and amino acids, many homemade soups also provide similar benefits, especially when made with vegetables, herbs, and quality proteins. Ultimately, the key advantages come from consuming hot, nourishing liquids that keep you hydrated and comfortable, rather than from any unique property exclusive to bone broth.
How Should You Use Bone Broth When You’re Sick?
When you’re sick, bone broth can be enjoyed as a warm, nourishing drink on its own or used as a base for soups and stews to help keep you hydrated and provide essential nutrients. Sip it throughout the day to soothe a sore throat, ease congestion, and support your body’s recovery with easily digestible proteins and minerals. You can also add cooked vegetables, herbs, or a squeeze of lemon for extra flavor and nutrition. Whether consumed by the cup or incorporated into simple meals, bone broth offers gentle comfort and sustenance when your appetite is low or your body needs extra care.
Bone Broth For Colds Chart
Benefit/Claim
Fact or Myth
Explanation
Soothes sore throat
Fact
The warmth and hydration from bone broth can help ease throat discomfort during a cold.
Breaks up mucus
Myth (Indirectly)
Bone broth doesn’t directly break up mucus, but the steam and warmth can help loosen it.
Boosts immune system
Partial Fact
Bone broth contains nutrients that support overall wellness, but it’s not a guaranteed boost.
Provides essential nutrients
Fact
Rich in amino acids, minerals, and collagen, bone broth offers easily digestible nutrition.
Cures or prevents colds
Myth
There’s no scientific evidence that bone broth can cure or prevent colds.
Better than other soups
Myth
Bone broth is nourishing, but not proven to be more effective than other hot soups.
Is More Always Better When It Comes to Sipping Bone Broth?
While bone broth can be a nourishing addition to your diet when you’re sick, more isn’t always better. Moderation is key, as excessive consumption may lead to an imbalance of certain nutrients, such as sodium, especially if you’re drinking several cups a day. For most people, enjoying one to two cups daily provides comfort and hydration without overloading the body. It’s important to listen to your body’s needs and balance bone broth with other nutrient-rich foods, ensuring a varied and wholesome approach to recovery.
Bone Broth For Colds Facts vs Myths
Bone Broth Facts
Provides hydration and electrolytes, which are essential for recovery during a cold
Contains amino acids and minerals that support overall wellness
The warmth and steam can help soothe sore throats and ease nasal congestion
Easy to digest, making it a gentle option when appetite is low
Offers comfort and nourishment, which can help you feel better while your body heals
Bone Broth Myths
Instantly cures or prevents colds—there’s no scientific proof for this claim
Contains special “immune-boosting” compounds unique to bone broth
Replaces the need for medical treatment or other healthy habits
Works better than any other hot liquid for relieving cold symptoms
Guarantees faster recovery from illness for everyone
Conclusion
Bone broth remains a comforting and popular choice for those seeking natural relief during a cold, thanks to its soothing warmth, hydration, and nourishing nutrients. While it may not be a miracle cure, bone broth can support your recovery by providing easily digestible proteins, minerals, and the comfort of a time-honored remedy. Incorporating bone broth into your routine—alongside other healthy habits—can help you feel better and more supported as your body heals. Ultimately, its greatest value lies in its ability to offer gentle care and nourishment when you need it most.
Final Thoughts
Curious about which bone broth can best support your immune system and recovery? Discover Dr. Kellyann’s bestsellers, offering a variety of delicious options like chicken, beef, and french onion—all made without GMOs or added sugars. These convenient broths are a simple, tasty way to nourish your gut and energize your day. Visit Dr. Kellyann’s to explore the collection and choose your favorite flavor.
Sources
https://www.medicalnewstoday.com/articles/321134
https://nourishedkitchen.com/bone-broth-minerals/
https://www.ossaorganic.com/blogs/blog/the-history-of-bone-broth
Blog
Bone Broth Protein Powder vs Whey: What’s The Difference?
by Danny S.
on May 21 2025
As the demand for high-quality protein supplements grows, many health-conscious individuals are weighing the merits of bone broth protein powder versus traditional whey. While both options support muscle building and recovery, their unique ingredients and health benefits cater to distinct needs and preferences. From athletes seeking optimal performance to those with sensitive stomachs or specific dietary goals, exploring the differences between bone broth protein powder and whey can empower you to select the best protein source for your journey.
What Is Bone Broth Protein Powder?
Bone broth protein powder is a concentrated supplement made by simmering animal bones and connective tissues—typically from chicken or beef—to extract beneficial nutrients like collagen, gelatin, amino acids, and minerals. The resulting broth is then dehydrated into a convenient powder form, preserving its rich nutritional profile while making it easy to mix into shakes, smoothies, or recipes. Unlike traditional protein powders, bone broth protein offers additional benefits for joint health, gut integrity, and skin elasticity, making it a popular choice for those seeking a holistic, food-based protein source that’s free from dairy, gluten, and common allergens.
What Is Whey Protein Powder?
Whey protein powder is a highly popular supplement derived from the liquid byproduct of cheese production. After separating the whey from the curds, it’s filtered, purified, and dried into a fine powder that’s rich in complete proteins and essential amino acids, particularly leucine, which is crucial for muscle growth and recovery. Whey protein is quickly absorbed by the body, making it a favorite among athletes and fitness enthusiasts for post-workout nutrition. While it’s an efficient and effective protein source, it does contain dairy and lactose, which may cause digestive discomfort for some individuals with sensitivities or intolerances.
Bone Broth Protein Powder vs Whey: What’s The Difference?
Source and Ingredients
Bone Broth Protein Powder: Made from simmered animal bones and connective tissues, typically chicken or beef, then dehydrated into powder. Contains collagen, gelatin, amino acids, and minerals.
Whey Protein Powder: Derived from the liquid byproduct of cheese-making. Contains complete proteins and all essential amino acids, especially high in branched-chain amino acids (BCAAs).
Nutritional Profile
Bone Broth Protein Powder: Rich in collagen and gelatin, supports joint, gut, and skin health. Lower in BCAAs compared to whey.
Whey Protein Powder: High in protein content and BCAAs, ideal for muscle growth and recovery. Minimal collagen or gelatin.
Digestibility and Allergens
Bone Broth Protein Powder: Naturally free from dairy, gluten, and common allergens. Easier to digest for those with sensitive stomachs or lactose intolerance.
Whey Protein Powder: Contains dairy and lactose, which may cause digestive issues for some individuals.
Health Benefits
Bone Broth Protein Powder: Supports joint health, gut lining, skin elasticity, and may reduce inflammation due to its collagen content.
Whey Protein Powder: Promotes rapid muscle repair, supports lean muscle mass, and aids in post-workout recovery.
Suitability for Diets
Bone Broth Protein Powder: Compatible with Paleo, Keto, and Whole30 diets; ideal for those seeking a clean, food-based protein source.
Whey Protein Powder: Suitable for most fitness diets but not compliant with strict Paleo, Whole30, or dairy-free protocols.
Taste and Texture
Bone Broth Protein Powder: Has a savory, mild flavor and can be slightly thicker or more gelatinous when mixed.
Whey Protein Powder: Typically has a neutral or sweet flavor and mixes smoothly into liquids.
How Much Protein Do You Get Per Serving From Each?
The amount of protein per serving varies between bone broth protein powder and whey protein powder, but generally, whey protein offers a higher protein content. A typical serving of whey protein powder provides around 20–25 grams of protein, making it a highly efficient source for muscle building and recovery. In comparison, bone broth protein powder usually delivers about 15–20 grams of protein per serving, along with additional nutrients like collagen and minerals. While both options support daily protein needs, whey is often preferred for maximizing protein intake, whereas bone broth protein appeals to those seeking a broader spectrum of health benefits beyond just protein content.
Is Bone Broth Protein Easier To Digest Than Whey?
Bone broth protein is generally considered easier to digest than whey, especially for individuals with dairy sensitivities or lactose intolerance. Because it is naturally free from lactose, gluten, and common allergens, bone broth protein is less likely to cause bloating, gas, or digestive discomfort. Additionally, the collagen and gelatin found in bone broth protein can help support gut health by soothing and strengthening the intestinal lining. In contrast, whey protein—while quickly absorbed and effective for muscle recovery—can sometimes lead to digestive issues for those sensitive to dairy or with compromised gut health, making bone broth protein a gentler alternative for many.
Which Is Better For Muscle Building And Post-Workout Recovery?
Whey protein is widely regarded as the superior choice for muscle building and post-workout recovery due to its high concentration of complete proteins and branched-chain amino acids (BCAAs), particularly leucine, which plays a key role in stimulating muscle protein synthesis. Its rapid absorption rate makes it ideal for replenishing muscles immediately after exercise, supporting faster recovery and growth. While bone broth protein does provide a moderate amount of protein along with additional nutrients like collagen for joint and connective tissue support, it lacks the same levels of BCAAs found in whey. For those prioritizing muscle gain and recovery, whey protein is typically the more effective option, though bone broth protein may still benefit those seeking a gentler, more holistic supplement.
Is Bone Broth Protein Paleo- Or Keto-Friendly?
Yes, bone broth protein is both Paleo- and Keto-friendly, making it an excellent choice for individuals following these popular diets. Bone broth protein is derived from simmered animal bones and connective tissues, with no added sugars, grains, or dairy, aligning perfectly with Paleo principles that emphasize whole, unprocessed foods. Its low carbohydrate content and high protein profile also fit seamlessly into the Keto diet, which prioritizes low-carb, high-fat, and moderate-protein intake. As a result, bone broth protein provides a clean, nutrient-dense supplement option for those seeking to maintain ketosis or adhere to Paleo guidelines while supporting muscle health, joint function, and overall wellness.
Which Protein Powder Mixes Better In Smoothies Or Recipes?
Whey protein powder is generally known for its superior mixability in smoothies and recipes, thanks to its fine texture and ability to dissolve easily in both cold and hot liquids. It creates a smooth, creamy consistency without clumping, making it a favorite for shakes, baked goods, and even protein-packed pancakes. Bone broth protein powder, on the other hand, tends to have a slightly thicker, sometimes gelatinous texture due to its collagen content, and may require more blending to achieve a smooth result. While both can be incorporated into a variety of recipes, whey protein typically offers a more seamless and versatile mixing experience, especially for those who prioritize texture and convenience.
Tips For Choosing Between Bone Broth Protein Powder vs Whey
Consider Your Dietary Restrictions: If you have lactose intolerance, dairy sensitivities, or follow Paleo, Keto, or Whole30 diets, bone broth protein is a better fit, while whey is ideal for those without dairy concerns.
Assess Your Fitness Goals: For rapid muscle building and post-workout recovery, whey protein’s high BCAA content is advantageous; for joint, gut, and skin health, bone broth protein offers unique benefits.
Evaluate Digestibility: Choose bone broth protein if you have a sensitive stomach or experience digestive discomfort with traditional protein powders, as it’s gentler and free from common allergens.
Think About Taste and Texture: Whey protein mixes smoothly and has a neutral or sweet flavor, making it versatile for shakes and recipes, while bone broth protein has a savory taste and thicker texture.
Review Ingredient Quality: Look for clean, minimally processed options with no artificial additives, and prioritize products that align with your health values and ingredient preferences.
Conclusion
Choosing between bone broth protein powder and whey ultimately depends on your individual health goals, dietary needs, and personal preferences. Whey protein stands out for its high protein content and rapid absorption, making it the go-to option for muscle building and post-workout recovery. In contrast, bone broth protein offers a holistic approach, supporting joint, gut, and skin health while being gentle on digestion and suitable for a variety of clean-eating lifestyles. By understanding the unique benefits of each, you can confidently select the protein supplement that best aligns with your wellness journey and helps you achieve your optimal health.
Final Thoughts
Curious about which protein source can best support your healthy lifestyle? Discover Dr. Kellyann’s bestsellers, including flavorful varieties like chicken, beef, and french onion—all free from GMOs and added sugars. These convenient broths are a delicious way to nourish your gut and fuel your day. Head over to Dr. Kellyann’s to explore the collection and choose your favorite flavor.
Sources
https://www.eatingwell.com/article/7940039/what-is-whey-protein-according-to-a-dietitian/
https://naturalforce.com/blogs/nutrition/bone-broth-protein-powder-benefits
https://www.goodrx.com/well-being/supplements-herbs/best-supplements-for-muscle-recovery
