Bone broth is a liquid preparation made by simmering animal bones and connective tissue for an extended period, often 12 to 24 hours. This traditional cooking method extracts compounds into the water, creating a flavorful and nutrient-rich liquid. For generations, people have reached for this simple broth when experiencing a digestive upset or nausea. The common belief is that the broth’s gentle nature and specific components help calm the stomach and aid recovery. This investigation focuses on the broth’s components, how they interact with the body, and practical advice for safe consumption during illness.
Key Nutritional Components
The long simmering process extracts several key substances from the bones and tissues, resulting in a unique nutritional profile. The most abundant protein is collagen, which breaks down into gelatin as the broth cools and sets. This gelatin is largely responsible for the soothing reputation of the broth.
Gelatin is rich in specific amino acids, the building blocks of protein, which are then highly concentrated in the liquid. These include glycine, proline, and glutamine. Glycine and proline are the primary amino acids released during the breakdown of collagen.
Bone broth also contains various minerals and electrolytes extracted from the bones and marrow. While the exact quantity is highly variable depending on the bones used and cooking time, the broth typically contains sodium, potassium, and magnesium. These minerals are important for numerous bodily functions, including fluid balance and nerve signaling.
Biological Mechanisms for Soothing Nausea
The components of bone broth work through several biological pathways that may help alleviate the discomfort associated with nausea. One primary mechanism involves the protective effect of the broth’s proteins on the digestive tract. The gelatin in the broth is thought to provide a temporary, soothing coating for the lining of the stomach and intestines.
The amino acids derived from gelatin, particularly glutamine, play a specialized role in gut health. Glutamine is a preferred fuel source for the cells that line the intestinal wall and is known to help maintain the integrity of this barrier. Maintaining a strong intestinal barrier can reduce irritation and inflammation, which are often underlying factors in chronic digestive distress.
Electrolyte replenishment is a significant benefit, especially when nausea is accompanied by vomiting or diarrhea. Vomiting leads to a loss of fluids and electrolytes, which can quickly lead to dehydration, exacerbating feelings of nausea. The sodium and potassium naturally present in bone broth help the body absorb and retain water more effectively, supporting overall fluid balance.
The amino acid glycine also contributes to the soothing effect through its influence on the nervous system. Glycine functions as an inhibitory neurotransmitter. This calming effect may extend to the enteric nervous system, which governs gut function, helping to reduce general gastrointestinal distress and inflammation. Furthermore, this calming property of glycine may improve the quality of sleep, supporting the body’s ability to rest and recover from illness.
Safe Consumption Guidelines When Ill
When experiencing acute nausea, how bone broth is consumed is as important as its contents. The goal is to introduce nourishment without triggering further stomach upset. It is advisable to begin with very small amounts, such as a few sips every 10 to 15 minutes, allowing the stomach to adjust to the fluid intake.
The temperature of the broth should be warm, not extremely hot or cold, as either extreme can sometimes aggravate a sensitive stomach. If the broth has a visible layer of fat on the surface, it should be skimmed off, as high-fat liquids can be more difficult to digest and may worsen feelings of nausea.
It is also important to be mindful of the broth’s concentration and salt content. Highly concentrated broths may be too rich for an irritated digestive system, and excessive sodium intake can sometimes be counterproductive. If purchasing commercial broth, choosing a low-sodium option is recommended.
If symptoms persist for more than 24 hours, or if clear liquids cannot be kept down, professional medical attention should be sought immediately.