Why I Make Bone Broth for Flu

Bone broth is one of the best things to consume when you’re sick with the flu because it’s nutrient-dense, easy to digest, and helps support your immune system. Here’s why:

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Bone Broth Provides Hydration & Electrolytes

When you’re sick, staying hydrated is crucial, and bone broth provides fluids along with essential electrolytes like sodium, potassium, and magnesium, which help replenish what’s lost through fever, sweating, or congestion.

Amino Acids for Healing 

Bone broth contains amino acids like glycine, proline, and glutamine, which support gut health, reduce inflammation, and aid in tissue repair. Glutamine, in particular, helps strengthen the intestinal lining, which is important because illness can sometimes disrupt digestion.

Collagen & Gelatin for Recovery 

The collagen and gelatin in bone broth support your immune system and help soothe an irritated throat while also promoting gut health, which is closely linked to overall immunity.

Bone Broth Contains Immune-Boosting Minerals 

It’s rich in zinc, calcium, phosphorus, and magnesium—nutrients that play a role in immune function and energy production.

Anti-Inflammatory Properties 

The natural compounds in bone broth, including chondroitin sulfate and glucosamine, can help reduce inflammation, which is beneficial when your body is fighting off an infection.

Bone Broth for the Respiratory System 

 Warm broth helps open nasal passages, clear mucus, and relieve congestion. The steam from a hot bowl of bone broth can act as a natural decongestant.

Gentle on Digestion 

When you’re sick, you may not have much of an appetite, and heavy foods can be hard to digest. Bone broth is light yet nourishing, making it an ideal choice when your body is focused on fighting off illness.

For an extra boost, you can add garlic (antiviral), turmeric (anti-inflammatory), and ginger (soothing for nausea and digestion) to your broth.

Here’s a simple, nourishing homemade bone broth recipe that’s perfect for when you’re sick—or anytime you want a nutrient boost!

Simple Homemade Bone Broth Recipe

Ingredients:

• • 2–3 lbs of bones (chicken, beef, or a mix—preferably from pasture-raised animals)

• • 1 onion, quartered

• • 2 carrots, chopped

• • 2 celery stalks, chopped

• • 4 cloves garlic, smashed

• • 1–2 tbsp apple cider vinegar (helps extract minerals from bones)

• • 1 tsp salt (adjust to taste)

• • 1 tsp black peppercorns

• • 1 bay leaf

• • Optional: fresh herbs (parsley, thyme, rosemary)

• • 10–12 cups water

Instructions:

1. 1. Roast the Bones (Optional but Recommended)
      • • Preheat oven to 400°F (200°C). Spread bones on a baking sheet and roast for 30–40 minutes. This deepens the flavor.

1. 1. Prepare the Broth
      • • In a large stockpot or slow cooker, add roasted bones, vegetables, and seasonings.
      • • Pour in water and apple cider vinegar. Let it sit for 30 minutes to help draw minerals from the bones.

1. 1. Simmer
      • • Bring to a gentle boil, then reduce to a very low simmer.
      • • Skim off any foam or impurities that rise to the surface.

1. 1. Cook
      • • Stovetop: Simmer uncovered for at least 12 hours (24 hours is best for beef bones).
      • • Slow Cooker: Cook on low for 24–48 hours.
      • • Instant Pot: Cook on high pressure for 2–3 hours, then natural release.

1. 1. Strain & Store
      • • Strain the broth through a fine-mesh sieve into jars or containers.
      • • Discard bones and vegetable solids.
      • • Store in the fridge for up to 5 days or freeze for up to 6 months.

How to Use It When Sick:

• • Sip warm broth throughout the day to stay hydrated.

• • Add extra garlic, ginger, and turmeric for immune support.

• • Use as a base for soups or stews.

Need help choosing which herbs to use in your bone broth? 

Feeling intimidated by working with medicinal herbs? You’re not alone! Herbs like garlic, ginger, turmeric, and thyme can transform a simple bone broth into a powerhouse of immune support—but knowing where to start can feel overwhelming.

That’s exactly why I wrote The Old Ways, a beginner’s guide to growing and using medicinal herbs at home. Whether you’re looking to boost your immune system, soothe a sore throat, or simply add more natural remedies to your daily life, this guide will give you the confidence to use herbs with ease.

Grab your copy today and start making nourishing, healing foods right in your own kitchen!

Also check out these blogs:

• Winter Wellness Tea: A Cozy Cup of Immune Support
• Hidden Benefits of Snow and Winter Weather for Your Garden
• Winter Gardening: Hacks to Keep Your Green Thumb Warm and Your Organic Garden Thriving
• How to Make Tinctures: Preserved Medicinal Herbs in Liquid Form
• How to Make a Lemon Balm Tincture
• 10 Herbs for Hormone Imbalances