Broth, also known as stock, is a savory cooking liquid that forms the basis of many dishes, particularly soups, stews and sauces. Broth is made by simmering bones, meat, seafood, or vegetables in water to extract flavors, minerals, and nutrients. The best time to drink broth depends on your goals and preferences.
Benefits of Drinking Broth
There are several potential benefits to drinking broth, including:
- Hydration – The water content in broth helps keep you hydrated.
- Nutrients – Broths are full of minerals, vitamins, amino acids, and compounds that can boost health.
- Digestion – Broth is easy on digestion and contains gelatin which may aid gut healing.
- Immunity – Bone broth contains compounds that may boost immunity like glutathione.
- Joint health – The collagen in broth may support joint, bone, and skin health.
- Detoxification – Broth provides electrolytes that may help detoxification.
- Weight loss – The protein in broth promotes fullness which may aid weight loss.
Best Times to Drink Broth
Morning
Drinking broth in the morning can help provide hydration and nutrients to kickstart your day. Some potential benefits of morning broth include:
- Rehydration – Replenish fluids lost overnight.
- Energy boost – Broth contains amino acids that may boost energy.
- Supports digestion – The liquid and electrolytes prep the digestive tract.
- Weight loss – Hot broth promotes satiety to prevent overeating later.
Try starting your day with a warm cup of bone broth or vegetable broth.
Post-Workout
After an intense workout, broth can help replenish electrolytes lost through sweat. Other post-workout benefits include:
- Rehydration – Broth helps restore water and mineral balance.
- Muscle recovery – The protein, amino acids, and collagen help rebuild muscle.
- Joint support – The gelatin in bone broth may support joint recovery.
- Detoxification – The electrolytes help flush buildup from the lymphatic system.
Sip on bone broth or add it to a post-workout smoothie.
During Illness
Broth is a classic food to help provide nutrients and fluids when you’re sick. Benefits include:
- Hydration – Helps prevent fluid loss from fever, vomiting, or diarrhea.
- Congestion relief – The hot liquid can soothe sinus congestion and sore throat.
- Supports immunity – Compounds in broth may help fight illness.
- Easy to digest – Gentle on the stomach when ill.
Drink broth on its own or in soups when sick.
In the Evening
A warm cup of broth in the evening has benefits including:
- Better sleep – The glycine in bone broth may improve sleep quality.
- Muscle relaxation – The magnesium and calcium help muscles relax.
- Digestive aid – Supports healthy digestion and prevents gut issues overnight.
- Detoxification – Broth helps flush waste products before bed.
Enjoy a chicken or vegetable broth before bed.
How to Choose the Best Broth
When choosing a store-bought broth, read labels carefully. Look for:
- Organic – Choose broth made from organic vegetables or bones.
- No additives – Avoid additives like MSG, sulfites, and excess sodium.
- Real food ingredients – Homemade style with actual bones, meat, seafood, and/or vegetables.
- Packaging – Opt for cartons or glass over cans to avoid BPA.
For the healthiest option, make your own broth at home using bones, meat, seafood trimmings, and fresh or leftover vegetables. Simmer ingredients for 8-24 hours to extract the most nutrients.
Daily Broth Consumption Recommendations
There are no official guidelines for how much broth to consume each day. Recommended intake depends on your individual needs and health goals. General daily broth consumption recommendations include:
| Goal | Recommended Intake |
|---|---|
| General health | 1-2 cups per day |
| Digestive health | 2-3 cups split between morning and evening |
| Weight loss | 1 cup in morning and/or before meals |
| Joint health | 2-4 cups, ideally bone broth |
| Detoxification | 16-24 oz between meals |
| Illness recovery | 1 quart or more per day |
Listen to your body and adjust your broth intake accordingly. Avoid exceeding sodium recommendations if consuming store-bought broth regularly.
Tips for Drinking Broth
Here are some tips to help you enjoy drinking broth anytime:
- Warm it up – Drink broth warm or hot to get the most benefits.
- Add flavor – Mix in ginger, turmeric, garlic, veggies, or fresh herbs.
- Try a mug – Sip broth from a mug like tea.
- On the go – Bring thermos of broth to work or travel.
- Blend it – Add broth to smoothies, soups, stews, or gravy.
- Freeze cubes – For easy portioning, freeze broth in an ice cube tray.
Potential Drawbacks of Excessive Intake
While broth has many benefits, excessive intake may cause some potential drawbacks including:
- High sodium – Too much store-bought broth can exceed sodium limits.
- Dehydration – Drinking only broth may not provide adequate hydration long-term.
- Lack of nutrients – Broth alone won’t provide complete nutrition.
- Digestive issues – Some people may experience bloating or diarrhea.
- Medication interactions – Broth can interfere with certain medications.
To avoid drawbacks, consume broth in moderation as part of a balanced diet and speak to your healthcare provider about any concerns.
Safety and Precautions
Broth is generally safe when consumed in normal food amounts. However, the following precautions should be taken:
- Allergies – Avoid broth if allergic to ingredients like fish, shellfish, eggs, nuts, or nightshades.
- Histamine intolerance – Bone broth naturally contains histamines.
- Medications – Broth can interact with diuretics, lithium, and certain antibiotics.
- Pregnancy – Use caution with homemade broth; opt for low-sodium store-bought.
- Children – Don’t give young children plain broth due to sodium content.
Introduce broth gradually to assess tolerance. Discontinue use if any food sensitivity develops.
Conclusion
Drinking broth provides hydration along with a variety of vitamins, minerals, amino acids, and compounds that can benefit health and fitness goals. Broth makes an excellent beverage choice first thing in the morning, after workouts, when sick, or before bed. Aim for 1-4 cups daily depending on your needs. Look for organic, additive-free broth or make your own from scratch. Broth can be consumed year-round as a simple way to boost nutrition and wellness.