As a perinatal nutrition expert, I’m all about finding simple, doable ways to get in the nutrients you need most for before, during, and after pregnancy. One simple, powerhouse food that I frequently recommend? Bone broth!

Below, we'll explore why bone broth is so beneficial during preconception, pregnancy, and postpartum. I'll also share tips on how to include it into your diet and how to keep it fresh for months so you can get all of the amazing benefits!

And if you’re ready to dive headfirst into the world of bone broth, go ahead and grab your free copy of the Essential Bone Broth Guide!

Why bone broth is essential

Here’s a snapshot of the benefits you get by adding bone broth into your perinatal diet:

Hydration and electrolytes: Bone broth is hydrating and packed with electrolytes, making it an excellent choice for maintaining fluid balance, especially during the increased hydration needs of pregnancy and breastfeeding.

Mineral rich: It's rich in essential minerals such as magnesium, potassium, zinc, calcium, and iron, crucial for both maternal health and fetal development.

Collagen and protein: A good source of collagen and protein, bone broth provides the amino acids necessary for tissue repair and healing, supporting the stretching and recovery of tissues during pregnancy and postpartum.

Gut health: Bone broth issoothing to the gut and supports a healthy microbiome, which is vital for overall wellness before, during, and after pregnancy.

Stage-specific benefits

Wondering how bone broth can support your specific needs? Find your stage below!

If you’re in trimester 0 (Preconception):

For healthier and better quality embryos, having good blood sugar balance and lots of anti-inflammatory foods in your day is key. Because it contains a great amount of protein and fat, bone broth can help keep your blood sugar balanced, and is naturally anti-inflammatory
Gut health is, without a doubt, an important ingredient for healthy fertility and higher rates of conception. Bone broth may help sooth your gut and encourage the growth of beneficial bacteria.

If you’re pregnant:

Did you know your protein needs go up the further along you are in your pregnancy? They do! In order to keep up with your increased needs, it’s helpful to have some easy, convenient proteins you can keep on-hand. Adding a cup or two of bone broth to your meals or snacks can be an easy way to add 10-20g of protein each day!
In your third trimester, it’s normal to feel like you can’t eat the same volume of food you usually can (because your stomach capacity is lower thanks to baby taking up so much room in your abdomen!). When that happens, adding in liquid nutrition (like bone broth) is a great strategy to staying nourished even if you are eating less.

If you’re postpartum

After birth, our body’s main job is to heal both from giving birth, and from building a baby (or babies!) over 9 months+. This healing requires critical nutrients, including specific amino acids like glycine (that you can find in bone broth), and key minerals that get depleted over the course of your pregnancy (that are abundant in bone broth).
I’ve noticed my postpartum clients, who are often dealing with low energy (no surprise!) often see an increase in their energy levels when they add in an electrolyte beverage to their day. Add 1 cup of electrolyte-rich bone broth to your day every day, and let me know when you notice this difference!

How to incorporate bone broth into your diet

There are numerous ways to enjoy the benefits of bone broth:

Drink it: Sip bone broth like a tea, seasoned with a pinch of sea salt and optional additions like miso paste, garlic, or spices for added flavor.

As a snack: Enjoy it alone or paired with another snack for an added boost of nourishment during periods of nausea or reduced appetite

Base for meals: Use it as a base for soups, stews, and other warm, liquid-heavy meals, which are ideal for postpartum recovery.

Cooking: Substitute bone broth for water when cooking grains like quinoa, rice, or millet to enhance their nutritional content.

Enhance basic dishes: Add it to pasta dishes or use it to reheat leftovers for added nutrition and flavor.

What to look for when buying bone broth

Bone broth is readily available in most grocery stores, offering convenience for those who prefer not to make it from scratch. When selecting a store-bought option, prioritize products with bones listed as the primary ingredient (after water) on the label, accompanied by vegetables and spices. Quality bone broths typically boast a substantial protein content (at least 10 grams) and may contain a moderate amount of fat as well.

How to make bone broth

Crafting your own bone broth at home is not only simple but also cost-effective. All you need are leftover meat carcasses or bone-in meats, water, apple cider vinegar or lemon, and a few optional additions for flavoring.

What I do to make this easier is keep a bag in my freezer full of the bones that are left over from meals (e.g., bone-in chicken thighs). Once that bag is full, I make bone broth!

In my free Essential Bone Broth Guide, I've included my go-to recipe along with three different cooking methods for you to choose from. Whether you prefer the stovetop, slow cooker, or pressure cooker, there's an option to suit your cooking style and schedule.

Storing bone broth

To preserve the freshness of your bone broth for future use, proper storage is key. Here are two of my preferred methods:

Large glass mason jars are ideal for freezing bone broth. Be sure to leave at least 2 inches of space at the top of the jar to accommodate expansion during freezing and prevent the glass from breaking.

Souper Cube silicone trays offer convenient portioning and storage options, making them perfect for food preparation or postpartum freezer stocking. Plus, they're versatile for various food storage needs (hello postpartum freezer prep!). Use the code "fooddoula10" to enjoy a 10% discount on your purchase. I use these for everything.

Comprehensive nutrition guides

For more guidance on all things preconception, pregnancy, and postpartum nutrition, checkout my Ultimate Nutrition Guides:

These guides are designed to provide evidence-based, practical advice to support your journey to optimal health during this special time.