Bone broth has gained considerable popularity as a health trend, often praised for its potential benefits for gut health. However, a common question arises for many consumers: can bone broth cause diarrhea? This article aims to explore the potential link between bone broth consumption and digestive upset, shedding light on the factors that might contribute to such reactions.
Understanding the Possibility of Digestive Upset
While often praised for its gut health benefits, individual responses vary. Bone broth can indeed cause diarrhea in some individuals, though this is not a universal experience. Diarrhea after consuming bone broth may indicate a reaction to specific components or how it’s introduced. For new consumers, changes in bowel movements can be a temporary side effect as the body adjusts.
Factors Contributing to Digestive Discomfort
Several elements present in bone broth, or the way it is consumed, can contribute to digestive discomfort, including diarrhea.
High Fat Content
Bone broth can contain a notable amount of fat, especially if not properly prepared or if made from fatty cuts of bones. High fat content can be challenging for some individuals to digest, potentially leading to symptoms such as loose stools or diarrhea. This occurs because excess fat can accelerate bowel movements.
Histamine Intolerance
Histamines are naturally present in many foods and can accumulate in bone broth, particularly in broths that are slow-cooked for extended periods (e.g., 24-72 hours). Some individuals have a histamine intolerance, meaning their bodies struggle to break down histamine efficiently. For these individuals, consuming high-histamine foods like bone broth can trigger a range of symptoms, including digestive issues such as diarrhea, bloating, and abdominal pain.
Glutamate Sensitivity
Bone broth contains naturally occurring glutamates, which are amino acids. While glutamates are generally safe, some people may have a sensitivity to them, which can manifest as gastrointestinal distress. This sensitivity is often linked to the presence of free glutamic acid, and longer cooking times can increase its concentration in the broth.
Rapid Introduction or Excessive Consumption
Introducing bone broth too quickly or consuming large quantities, especially for individuals not accustomed to it, can overwhelm the digestive system. The sudden influx of nutrients and other compounds can lead to digestive upset, including diarrhea, as the body attempts to adjust.
Pre-existing Digestive Conditions
Individuals with pre-existing digestive conditions, such as Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO), may be more prone to adverse reactions from bone broth. Their digestive systems might be more sensitive to certain components, making them react more strongly than those without such conditions. For instance, some commercial broths may contain high FODMAP ingredients like onion and garlic, which can trigger symptoms in IBS sufferers.
Managing Discomfort and When to Seek Advice
For those who experience digestive discomfort, including diarrhea, after consuming bone broth, several strategies can help manage these symptoms:
Start with small quantities and gradually increase the amount to allow the digestive system to adapt.
Dilute the broth with water to reduce its concentration and make it easier to tolerate.
Skim excess fat from the surface of the cooled broth before consumption to alleviate issues related to high fat content.
Opt for shorter cooking times (e.g., 1-3 hours for chicken broth, 2-4 hours for beef) to potentially reduce histamine and glutamate levels.
While most cases of diarrhea are temporary and resolve on their own, it is important to know when to seek professional medical advice. If diarrhea persists for more than two days, or if it is severe and accompanied by signs of dehydration (such as decreased urination, excessive thirst, or dry mouth), medical attention is warranted. Other concerning symptoms that require a doctor’s visit include a high fever (above 101°F or 38°C), blood in the stool, or severe abdominal pain. Consulting a healthcare professional can help identify the underlying cause of the digestive issues and ensure appropriate management.