By Dietitian Nazish | Nutritionist at SmartBite, Bangalore
In recent years, bone broth has made a big comeback—and for all the right reasons. Whether you’re trying to improve your gut health, manage weight, support your skin and joints, or simply want to eat cleaner, bone broth is one of the most healing, nutrient-rich foods you can add to your routine.
As a practicing nutritionist in South Bangalore, I’ve helped hundreds of clients from areas like Yelenahalli, Bommanahalli, Electronic City, Manipal County Road, and Noble Residency Road discover the benefits of this simple yet powerful addition to their diet.
Let’s take a deep dive into what makes bone broth so special—and why I, Dietitian Nazish from SmartBite, often recommend it in my personalized meal plans.
What is Bone Broth?
Bone broth is a traditional preparation made by simmering animal bones (usually chicken, mutton, or beef) with herbs, vegetables, and a dash of acid (like apple cider vinegar) over low heat for several hours.
Unlike ordinary soups or stocks, bone broth is slow-cooked to extract collagen, minerals, and amino acids from bones and connective tissues—turning it into a nutrient powerhouse.
Key Nutrients in Bone Broth
Here’s what makes bone broth nutritionally rich:
• Collagen: Supports healthy joints, skin elasticity, and hair strength
• Gelatin: Aids digestion and strengthens the gut lining
• Glycine: Helps with sleep, brain function, and liver detox
• Proline: Supports tissue repair and skin regeneration
• Glutamine: Essential for gut health and immunity
• Calcium, Magnesium & Phosphorus: Crucial for bone strength and metabolic balance
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Health Benefits of Bone Broth
1. Improves Gut Health
Bone broth is gentle on the stomach and ideal for those dealing with bloating, acidity, or IBS. Its gelatin content helps seal the gut lining, reducing inflammation and supporting digestion.
2. Boosts Immunity
The amino acids in bone broth—like glutamine and cysteine—play a key role in strengthening immune function, making it great during seasonal changes or recovery from illness.
3. Promotes Glowing Skin, Hair & Nails
Collagen is nature’s anti-aging protein. Regular consumption can improve skin elasticity, reduce fine lines, and even support healthy hair and nails.
4. Supports Joint and Bone Health
If you’re struggling with joint pain or stiffness, bone broth can be your natural alternative to supplements. It’s packed with nutrients that cushion joints and support bone strength.
5. Helps with Weight Management
High in protein and low in calories, bone broth keeps you full longer and reduces cravings making it ideal for anyone on a weight loss plan.
Homemade Bone Broth Recipe (Simple & Clean)
Here’s a basic chicken bone broth recipe I often share with my clients:
Ingredients:
• Chicken bones (with some meat): 500g
• Water: 2.5 to 3 liters
• Garlic cloves: 3–4
• Onion: 1 (chopped)
• Carrots: 1 (chopped)
• Celery (optional): 1 stick
• Apple cider vinegar: 1 tbsp (helps extract nutrients)
• Bay leaf, pepper, and salt to taste
Instructions:
1. Add everything into a large pot and bring to a boil.
2. Lower the flame and simmer for 8–10 hours (or use a slow cooker overnight).
3. Strain the liquid and store in glass jars. Refrigerate up to 5 days or freeze for later use.
Serving Tip:
Drink 1 cup warm on an empty stomach in the morning or as an evening snack.
When and How to Consume Bone Broth
• Morning (Empty Stomach): Supports digestion and metabolism
• Evening Snack: Great low-calorie, protein-rich alternative to tea/coffee
• Before Bed: The glycine promotes better sleep and relaxation
• Meal Base: Use it in soups, curries, and gravies instead of water or regular stock
FAQs About Bone Broth
Q: Can vegetarians have bone broth?
Unfortunately, no. But I do offer vegetarian alternatives like mineral-rich veg broth and collagen-boosting foods like amla, flaxseeds, and sesame seeds.
Q: Is store-bought bone broth okay?
Look for preservative-free, organic options. But homemade broth is always better—both nutritionally and in terms of flavour.
Q: How often should I have bone broth?
2–4 times a week is ideal. For specific goals like skin repair, joint pain, or gut healing, I recommend customised intake plans.
Real Results from South Bangalore Clients
Many of my clients in areas like Electronic City, Bommanahalli, and Akshaya Nagar have included bone broth as part of their SmartBite nutrition plan and reported:
• Better digestion
• Healthier skin within weeks
• Reduced joint aches
• More energy and focus during the day
• Visible inch loss as part of a clean eating plan
Work with Dietitian Nazish – Your Local Nutritionist at SmartBite
Whether you’re located in:
• Yelenahalli Main Road
• Begur Road or Akshaya Nagar
• JP Nagar 7th Phase or Arekere
• Electronic City or Manipal County Road
• Bommanahalli or Noble Residency Road
I’m just a call away. At SmartBite, I provide customised diet plans that include bone broth, weight management support, gut healing protocols, and more—designed around your lifestyle, food preferences, and health needs.
Book Your Consultation Today
If you’re searching for a dietitian near you in Bangalore, get in touch now. Whether you’re interested in bone broth nutrition, intuitive eating, or fat loss support, I’ll help you make food work for you—not against you.
Call or WhatsApp now to book your free consultation with Dietitian Nazish at SmartBite.
Let’s build a plan that nourishes you inside and out.