The Role of Grass-Fed Collagen in Gut Health and Joint Support on a Keto Diet

For anyone on a keto diet, digestive health and joint mobility aren’t just perks—they’re essential for thriving on a high-fat, low-carb lifestyle.

And there’s a key nutrient gaining attention for its impressive ability to support both: collagen!

This powerhouse protein isn’t just skin-deep; it’s the structural foundation for our joints, gut lining, and connective tissues.

But not all collagen is created equal.

Grass-fed collagen, with its superior amino acid profile, is quickly emerging as the go-to choice for keto enthusiasts seeking natural ways to enhance gut integrity and joint recovery.

Let’s dive into why grass-fed collagen is the keto community’s new secret weapon, with insights from recent studies and expert opinions that reveal its unique health benefits…

The Collagen Connection: Why Grass-Fed Matters

Collagen from grass-fed animals offers unique advantages that make it a superior choice over conventional sources.

Free from growth hormones and antibiotics, grass-fed collagen is richer in key amino acids, thanks to the animals’ natural diet.

Dr. Josh Axe, co-founder of Ancient Nutrition, explains:

“Grass-fed collagen offers a cleaner, more nutrient-dense source of protein. The amino acids, particularly glycine, proline, and hydroxyproline, are present in higher concentrations, which are essential for rebuilding tissues, supporting joint mobility, and aiding digestion.”

Grass-fed collagen also stands out for its anti-inflammatory properties.

The diet of grass-fed animals results in a collagen profile naturally higher in omega-3 fatty acids, which are well-known for their ability to reduce inflammation.

Studies show that grass-fed sources have a more favorable omega-3 to omega-6 ratio compared to grain-fed collagen, making them particularly beneficial for joint health and recovery. Additionally, because grass-fed collagen is less likely to contain residues from antibiotics or hormones, making it a cleaner, more natural source that aligns well with keto principles.

Research published in Nutrients also highlights that grass-fed collagen not only has a higher concentration of beneficial fats, like omega-3s, but also increased antioxidant content. This nutrient boost from grass-fed sources doesn’t just support tissue health but also enhances its inflammation-fighting benefits, crucial for those focused on joint health and digestion.

Gut Health: Collagen’s Role in the Gut Lining

The keto diet can sometimes lead to digestive adjustments, and collagen may be just what the body needs to balance and soothe the gut lining.

Collagen contains specific amino acids, including glycine, that are known to play a pivotal role in maintaining the integrity of the gut wall.

This is especially important for those with increased intestinal permeability or “leaky gut,” a condition in which small gaps in the gut lining allow toxins and undigested food particles to enter the bloodstream, potentially leading to inflammation and other health concerns.

According to Dr. Natasha Campbell-McBride, creator of the GAPS (Gut and Psychology Syndrome) Diet

 “Collagen has a unique ability to seal and heal the gut lining. The amino acids found in collagen, especially glycine, are critical for cellular repair and immune function within the gut.”

She explains that glycine enhances the production of gastric juices, promoting easier digestion and helping break down proteins and fats—making it an ideal supplement for those following a high-fat keto diet.

And research backs these claims.

A study in Gastroenterology Research and Practice showed that collagen supplementation significantly improved symptoms in people with digestive issues, including reduced bloating and discomfort, by supporting mucosal repair and enhancing gut integrity.

For keto dieters who may occasionally experience digestive challenges, incorporating grass-fed collagen can provide the extra support needed for optimal digestion and nutrient absorption.

Joint Health and Mobility: Collagen’s Amino Acid Profile

Joint health is another area where grass-fed collagen shines.

While many people turn to it for skin and beauty benefits, collagen’s real strength lies in its ability to support the connective tissues that cushion our joints.

Keto dieters who may be active and seeking to optimize recovery will find that collagen’s unique amino acid profile supports faster muscle repair and minimizes wear and tear on joints.

Grass-fed collagen is especially rich in proline and hydroxyproline, which are essential for producing new collagen in the body.

Dr. Cate Shanahan, author of Deep Nutrition explains:

“The body’s collagen production decreases with age, and without proper support, this can lead to joint discomfort and stiffness. Supplementing with collagen provides the building blocks your body needs to reinforce cartilage, ligaments, and tendons.”

A 2018 study published in the Journal of Sports Science and Medicine found that athletes who supplemented with collagen saw a significant improvement in joint pain, particularly when combined with physical activity.

The study also noted that these benefits were more pronounced with collagen sourced from grass-fed animals, which provided enhanced bioavailability. For those on a keto diet, grass-fed collagen offers a clean, potent source to help maintain joint health and flexibility.

Why We Need Collagen for Balanced Nutrition

A ketogenic diet is often rich in fats and moderate in protein, but the type of protein can make a difference.

Since collagen doesn’t contain all essential amino acids, it complements other protein sources on keto, enhancing the overall amino acid profile without contributing significant carbs.

By including grass-fed collagen, keto followers can target specific amino acids that are otherwise difficult to obtain through muscle meat alone.

Dr. Axe notes:

 “Keto can be fantastic for weight management and metabolic health, but it’s essential to balance the diet with connective tissue proteins like collagen. Grass-fed collagen allows you to access the full range of nutrients necessary for gut and joint health without interfering with your carb count or kicking you out of ketosis.”

Delicious Healing Recipes to Get More Grass-Fed Collagen

Now that we’ve explored the unique benefits of grass-fed collagen, let’s look at some simple, delicious ways to incorporate it into your keto routine.

These recipes are designed to make the most of collagen-rich ingredients, from comforting bone broths to crispy snacks. Not only do they support gut health and joint resilience, but they also bring a satisfying, nutrient-dense boost to your holiday table or everyday meals.

Dive in and discover how these dishes can make collagen an effortless—and tasty—addition to your lifestyle.

Pressure Cooker Bone Broth

This quick bone broth recipe provides a rich source of collagen and essential minerals, perfect for gut and joint support. Using a pressure cooker significantly reduces cooking time while boosting nutrient density.

Ingredients:

• 2 lbs grass-fed beef bones
• 1 tablespoon apple cider vinegar
• 1 onion, quartered
• 2 cloves garlic, smashed
• 2 carrots, chopped
• 2 celery stalks, chopped
• Salt and pepper to taste
• Water to cover

Instructions:

1. Place bones in the pressure cooker and add apple cider vinegar. Let sit for 20–30 minutes.
2. Add onion, garlic, carrots, celery, salt, and pepper. Cover with water.
3. Seal the pressure cooker and set to high pressure for 2 hours.
4. Let the pressure release naturally, then strain the broth.
5. Store in glass jars and enjoy as a warm beverage or use as a soup base.

Slow-Cooked Beef Short Ribs

Slow-cooked beef short ribs are deliciously tender and naturally collagen-rich, making them perfect for supporting joint health.

Ingredients:

• 4 grass-fed beef short ribs, bone-in
• Salt and pepper to taste
• 1 tablespoon grass-fed tallow
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 cup beef broth
• 1 cup red wine (optional)
• Fresh herbs (thyme, rosemary) for garnish

Instructions:

1. Season the short ribs with salt and pepper.
2. Sear short ribs in tallow over medium-high heat. Transfer to a slow cooker.
3. Sauté onion and garlic, then add beef broth and wine. Pour over short ribs.
4. Cook on low for 6–8 hours until tender.
5. Garnish with fresh herbs and serve.

Crispy Fish Skin Chips

Fish skin, especially from salmon, is loaded with marine collagen. These crispy chips are a tasty and collagen-rich snack.

Ingredients:

• Skins from 2 wild-caught salmon fillets, patted dry
• Sea salt to taste
• Duck fat or pastured lard, melted

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon skins on a baking sheet lined with parchment paper. Rub with fat and sprinkle with salt.
3. Bake for 10–12 minutes or until crispy. Cool and enjoy!

Chicken Feet Bone Broth

Chicken feet are incredibly high in collagen, making this broth a potent and gelatinous base for soups and stews.

Ingredients:

• 1 lb pastured chicken feet, cleaned and trimmed
• 1 onion, quartered
• 2 cloves garlic, smashed
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• Water to cover

Instructions:

1. Add chicken feet and vinegar to a pot, letting sit for 20–30 minutes.
2. Add remaining ingredients and water. Bring to a boil, then simmer for 12–24 hours.
3. Strain and store in jars. Enjoy as a drink or use as a soup base.

Egg Drop Bone Broth Soup

This simple soup combines collagen-rich bone broth with eggs for a gut-soothing, nutrient-dense meal.

This simple soup combines collagen-rich bone broth with eggs for a gut-soothing, nutrient-dense meal.

Ingredients:

• 2 cups grass-fed bone broth
• 2 large eggs, lightly beaten
• 1/4 teaspoon sesame oil
• Salt and pepper to taste
• Green onions or herbs for garnish

Instructions:

1. Heat bone broth to a simmer in a saucepan.
2. Slowly pour in beaten eggs while stirring to create ribbons.
3. Add sesame oil, salt, and pepper. Garnish with green onions or herbs.

Crispy Chicken Skin Chips

Chicken skin chips are a crunchy, collagen-rich snack that’s easy to make and delicious to enjoy on their own or as a topping.

Ingredients:

• Skin from 4–6 pastured chicken thighs
• Salt and pepper to taste
• Optional: garlic powder, smoked paprika, or chili powder

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken skin on a baking sheet lined with parchment paper. Season with salt and pepper.
3. Bake for 10–15 minutes until golden and crispy. Let cool before eating.

Grass-Fed Collagen: A Healing Diet Essential

Grass-fed collagen provides unique health benefits that support both the gut and joints—two areas often in need of extra care on a ketogenic diet.

By supplementing with collagen from grass-fed sources, keto practitioners can ensure they’re obtaining a quality protein that aligns with their dietary goals. As Dr. Shanahan says,

“Collagen from quality sources isn’t just a supplement; it’s a nutritional cornerstone that keeps us resilient as we age.”

In a world where gut health and joint mobility are critical to overall well-being, grass-fed collagen offers a clean, powerful solution. By making this one simple addition to your keto regimen, you can enjoy the benefits of stronger joints, a healthier gut, and an overall enhanced quality of life!

Looking to learn more about our farms, nutrition, delicious recipes, and lifestyle tips? Our Discover Blog is the perfect place to dive deeper! Curated from trusted sources, it’s packed with helpful insights to support your health and wellness journey with US Wellness Meats.

References

1. Axe, J. The Collagen Diet. Little, Brown Spark, 2020.
2. Campbell-McBride, N. Gut and Psychology Syndrome. Medinform Publishing, 2010.
3. Schunck, M., et al. “Effect of Collagen Supplementation on Joint Pain in Athletes: A Systematic Review.” Journal of Sports Science and Medicine, 2018.
4. Babak, A., et al. “Amino Acid Composition of Grass-Fed and Grain-Fed Collagen.” Nutrients, 2021.
5. Russo, M. “Collagen and Gut Health: Healing the Gut Lining Naturally.” Gastroenterology Research and Practice, 2019.