Bone Broth and Olive Oil Health Claims Examined by Recent Studies

Interest in bone broth and olive oil has increased as consumers look for foods that may support gut and overall health, but experts have evaluated the evidence behind these trends. Reviews and studies have examined the nutritional content and potential benefits of these foods, while also highlighting the limitations of current research.

Bone broth is a source of amino acids such as glutamine, glycine, and proline, as well as minerals including calcium, phosphorus, and magnesium. Reviews have found that these components can support the integrity of the intestinal barrier and may reduce inflammation, with possible benefits for conditions like inflammatory bowel disease and intestinal permeability.

Laboratory studies using animal models have indicated that certain compounds in chicken-vegetable bone broth, such as hyaluronan and chondroitin sulfate, slowed the progression of osteoporosis. However, clinical dietitians have stated there is no evidence that bone broth provides greater health benefits than other types of broth. They note that it can be a source of hydration, electrolytes, and protein, particularly for groups such as cancer patients.

What the numbers show

• Olive mill wastewater contains up to 10 times more polyphenols than extra-virgin olive oil
• One to two tablespoons of extra-virgin olive oil daily is considered sufficient by experts
• Meta-analyses support olive oil's role in prevention of cardiovascular disease, breast cancer, and type 2 diabetes

Experts have cautioned that many popular health claims about bone broth, such as those related to gut health, anti-inflammation, or joint pain, are often theoretical or based on isolated ingredients rather than comprehensive clinical trials. They emphasize the need for more robust evidence to support these claims.

Research on olive oil, particularly extra-virgin varieties, has shown associations with improved gut microbiota diversity and slower cognitive decline in older adults when compared to refined olive oil. Extra-virgin olive oil contains monounsaturated fatty acids and phenolic compounds, which have been found to modulate gut microbiota, promote beneficial bacteria, and enhance mucosal immunity. These properties may contribute to support for cardiometabolic and cognitive health.

Meta-analyses have found that olive oil consumption is beneficial for the prevention of certain diseases, including cardiovascular disease, breast cancer, and type 2 diabetes. However, dietitians have warned that consuming olive oil in the form of straight shots may lead to digestive discomfort and unnecessary calorie intake. They recommend incorporating high-quality extra-virgin olive oil into meals instead.

Some experts have stated that consuming olive oil directly, such as a quarter-cup per day, does not offer additional health benefits and may cause bloating. They suggest that one to two tablespoons daily as part of meals is an adequate amount. Additionally, olive mill wastewater, a by-product of olive oil production, contains higher concentrations of polyphenols than extra-virgin olive oil and may provide anti-inflammatory and other health benefits, though it is not considered a cure-all.

* This article is based on publicly available information at the time of writing.