Classic Gut-Healing Bone Broth for Women in Menopause

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If you’re dealing with bloating, joint stiffness, or skin that feels like it aged five years overnight, your gut is asking for help. This bone broth for women in menopause is one of the simplest ways to answer the call.

I started making bone broth when my menopause symptoms hit full force. The bloating was constant. My digestion felt off. My skin looked dull. I didn’t want another supplement. I wanted real food that worked.

Bone broth for women in menopause did the trick. Here’s why, and exactly how to make it.

Why Bone Broth Matters During Menopause

Menopause changes your gut. Declining estrogen affects the gut lining, slows digestion, and increases inflammation. These changes show up as bloating, food sensitivities, irregular bowel movements, and that general feeling of your stomach being “off.”

This ‘Bone broth for women in menopause’ addresses several of these issues at once.

Collagen and gelatin: After age 35, your body produces less collagen every year. Menopause accelerates this loss.

When bones simmer for 24 hours, collagen breaks down into gelatin. Gelatin attracts digestive juices and supports the gut lining. One cup of bone broth contains roughly 5 to 15 grams of collagen, depending on the bones and cook time.

Glutamine: This amino acid is the primary fuel source for the cells that line your intestinal wall. It helps maintain the integrity of your gut barrier, which matters when hormonal shifts are weakening it. It is key component of this bone broth for women in menopause.

Glycine: Supports detoxification and promotes sleep. If you’re dealing with menopause insomnia, a cup of warm bone broth before bed is worth trying.

Minerals: Calcium, magnesium, phosphorus, and potassium. These leach out of the bones during the long simmer. They support bone density (which drops during menopause), muscle function, and nerve signaling.

The bottom line: This bone broth for women in menopause gives your gut the raw materials it needs to repair itself during a time when hormonal changes are working against you.

How to Make Bone Broth for Women in Menopause

Step 1: If using raw beef bones, roast them first. Place bones on a baking sheet and roast at 400 degrees for 30 minutes. This deepens the flavor and color of your broth. Skip this step for chicken bones.

Step 2: Place roasted (or raw) bones in a large stockpot, slow cooker, or Instant Pot. Add apple cider vinegar and let sit for 30 minutes. The acid draws minerals and nutrients out of the bones. This step matters.

Step 3: Add filtered water until bones are covered by about 2 inches. Bring to a boil, then reduce to a low simmer.

Step 4: Skim any foam or impurities that rise to the surface during the first 30 minutes. This keeps your broth clear.

Step 5: Add carrots, celery, onion, garlic, and all seasonings. Cover and simmer.

Cooking times:

• Stovetop: 24 hours on the lowest heat setting
• Slow cooker: 24 hours on low
• Instant Pot: 4 to 6 hours on high pressure (shorter, but still effective)

Step 6: When done, remove from heat. Strain through a fine mesh strainer and discard the solids. Let the broth cool.

Step 7: Refrigerate. A layer of fat will solidify on top. You can remove it or leave it. The fat is nutritious, but removing it gives you a cleaner broth for sipping.

How to Use Your Bone Broth

Sip it warm: Heat a cup and drink it straight, especially in the morning or before bed. Add a pinch of salt and a squeeze of lemon. This is the simplest way to get the gut-healing benefits daily.

As a soup base: Use it as the foundation for the Turmeric Broth Detox Soup or any vegetable soup.

Cook grains in it: Replace water with bone broth when making rice, quinoa, or oats. Adds flavor and nutrients without extra effort.

Freeze in portions: Pour into ice cube trays or mason jars (leave an inch of headspace). Freezes well for up to 3 months. Having portions ready means you’ll actually use it.

How to Know Your Broth is Good

The test is simple. When your broth cools in the fridge, it should jiggle like gelatin. That jiggle means you extracted enough collagen from the bones.

If your broth is thin and watery, it needs more cook time or more bones next batch.

Storage

Refrigerator: Up to 5 days in a sealed container.
Freezer: Up to 3 months.
Mason jars or silicone freezer bags work well.

Don’t Want to Make It from Scratch?

No judgment. Making bone broth takes time. If you want the benefits without the 24-hour simmer, a quality bone broth powder is a solid shortcut.

Look for one with these qualities:

• Made from grass-fed or pasture-raised bones
• No added sugars or artificial ingredients
• Contains at least 10 grams of protein per serving
• Lists collagen or gelatin in the ingredients

These come in this Chicken Bone Broth and this Beef Bone Broth. These are my favorite because they are so convenient and have all the requirements listed above.

You can also add a scoop of collagen peptides to your morning coffee, smoothie, or even this bone broth for an extra boost. Collagen supplements provide 5 to 15 grams of collagen per serving and dissolve easily in hot or cold liquids.

This is my favorite collagen powder. It comes in two sizes: 12.35 ounce collagen powder container and 1.1 pound collagen powder container.

A good slow cooker makes bone broth nearly effortless. Set it, leave it for 24 hours, and strain. If you don’t have one, click here to see the one I recommend and personally use.

A Note on Safety

These statements have not been evaluated by the FDA. Bone broth is food, not medicine. It does not diagnose, treat, cure, or prevent any disease. If you have kidney disease or concerns about sodium intake, talk to your healthcare provider before adding bone broth to your daily routine.

Remember: Trial and error is okay. Giving up is not.

XOXO,

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FAQ:

Can I take bone broth when I am lactose intolerant?
Absolutely. Bone broth is lactose-free and naturally dairy-free. Indeed, since it assists in healing the gut lining (the mucosal barrier), most women report that when they take bone broth regularly, they are more likely to tolerate other foods over time.

Can IBS-C (constipation) be used with bone broth?
Yes, and it can be very helpful. The gelatin of bone broth attracts and retains water in the digestive tract, which facilitates the flow of food through the intestines much easier. Also, the magnesium that is washed away by the bones assists in relaxing the muscles in the digestive wall which aids in the passage of bowel movements that are more regular.

Does bone broth have real estrogen?
No, there are no hormones in bone broth. Nevertheless, it supplies the amino acids and minerals required by your body to maintain the endocrine system. You are decreasing gut inflammation, which makes your body more effective at dealing with the hormonal changes of menopause.

Why was my bone broth becoming a jello in the refrigerator?
That is the gold standard! By that “jiggle” you got the collagen out of the bones and made it into gelatin. Heat it up and then it will become a smooth liquid again. When yours did not jiggle, it is still healthy, but you might wish to add more bones or a splash more apple cider vinegar next time.

Is it possible to simply purchase bone broth in the grocery store?
You can, but be careful. Most of the bone broths in grocery stores are simply beef-flavored stock containing minimal protein or collagen. When you purchase it, you will want to find the brands that are available in the refrigerator section and they include gelatin or contain a large amount of protein (10g+ per serving). When it is shelf-stable in a carton, it usually does not have the gut-healing power of homemade.

Will bone broth violate my intermittent fast?
A simple cup of bone broth (approximately 30-50 calories) is usually fast-friendly by most experts, as it does not lead to a large insulin spike. But in the case of a strict water fast to achieve autophagy, it will technically break the fast.