Broth, Defined (and Redefined)
At first glance, bone broth and meat broth might seem interchangeable*— both are warm, savory, and deeply nourishing — but in Traditional Chinese Medicine and functional nutrition, how a broth is made (and what it’s made from) changes its purpose. Briefly, bone broth draws its strength from time and structure; meat broth from vitality and movement. One feeds the bones and connective tissues, the other nourishes the blood and Qi.
* Be honest, raise your hand if you didn’t know there was a difference? ;-)
Bone Broth: Deep Nourishment
Bone broth is made by simmering bones, joints, cartilage, and marrow for many hours, sometimes even a full day. This long, slow process extracts collagen, gelatin, amino acids (like glycine and proline), and minerals such as calcium and magnesium. The result is a thicker, more viscous broth that supports connective tissue, skin elasticity, and gut lining repair.
In TCM terms, bone broth is grounding and restorative. It strengthens Jing (the body’s essence or foundational energy) and helps replenish after stress, illness, or depletion. It’s warming and building, perfect for colder months or times when the body needs rebuilding from the inside out.
That said, bone broth isn’t right for everyone. The extended simmering time can lead to a higher concentration of histamines, which may trigger reactions such as congestion, headaches, or skin irritation in sensitive individuals. If that’s the case, opt for a shorter-cooked meat broth or experiment with lower-histamine variations. The goal is nourishment, not discomfort.
Meat Broth: Light, Circulating Energy
Meat broth, by contrast, is made from fresh meat (often with small bones attached) and simmered for a much shorter time—usually just a few hours. The result is a lighter, clearer broth that’s higher in muscle-derived proteins and more easily digestible. It nourishes the blood and promotes healthy circulation without the density of bone broth.
In TCM, meat broth supports Qi (the vital energy that moves through the body). It’s invigorating and replenishing, especially when recovering from fatigue or during times of transition between seasons. Because it’s less rich, it can be enjoyed daily without overwhelming digestion.
How to Use Broth
Both bone and meat broths can be sipped on their own, but their benefits extend far beyond the cup. Use them as the base for broths, grains, root vegetables, or stews in place of water—each serving infuses minerals and amino acids into everyday meals. Bone broth’s thicker texture makes it ideal for slow-cooked dishes and evening meals, when the body is in repair mode. Meat broth, being lighter and more quickly absorbed, works beautifully during the day: pour it over cooked grains, blend it into miso, or sip mid-afternoon to steady blood sugar and energy.
Adding herbs like ginger, scallion, or shiitake deepens circulation and flavor. In TCM, pairing broths with seasonal vegetables keeps them harmonized with the body’s current needs—warming in winter, cleansing in the transitional seasons of fall & spring. However you use it, broth isn’t just an ingredient; it’s a way to bring rhythm and restoration back to how you eat.
From the Archive —>
Jelena’s Bomb Bone Broth
Hormone Balancing Meat Broth
Garlic Broth
Choosing the Right Broth for You
Think of bone broth as structure, and meat broth as movement. Bone broth restores; meat broth sustains. If you’re feeling depleted, dry, or recovering from long-term stress, bone broth offers deep reserves of nourishment. If you’re run down, chilled, or simply in need of daily strength, meat broth restores balance without heaviness. Again, for those sensitive to histamines, a lighter meat broth may be the better fit—offering warmth and support without the longer simmer or density of bone broth.
Either way, broth is more than comfort; it’s medicine in a bowl, helping the body find rhythm, warmth, and resilience through every season.