Irritable Bowel Syndrome (IBS) is a common functional gastrointestinal disorder characterized by chronic abdominal pain, bloating, gas, and altered bowel habits. Managing these symptoms often requires dietary changes and lifestyle adjustments. Bone broth, a savory liquid made by simmering animal bones and connective tissue, has gained popularity as a holistic remedy for supporting gut health. Many IBS sufferers question if this traditional food is a viable dietary addition for managing their specific symptoms.
Nutritional Components Driving the Claims
The gut-supporting properties of bone broth stem from compounds released during the long simmering process. Gelatin, the cooked form of collagen, is a primary component extracted from bones and connective tissues. Proponents suggest gelatin may help soothe or “seal” the gut lining, potentially addressing gut barrier dysfunction associated with digestive distress.
The broth is rich in amino acids, such as glutamine and glycine. Glutamine is a preferred fuel source for enterocytes, the cells that line the intestine, and is believed to help maintain the integrity of the gut barrier. Glycine, the most abundant amino acid in collagen, is involved in tissue repair and has anti-inflammatory properties that may benefit the digestive tract.
Bone Broth’s Interaction with Common IBS Triggers
While the nutrient profile appears promising, traditional preparation methods can introduce compounds that trigger IBS symptoms. Many classic recipes rely on high-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) vegetables for flavor, including onions, garlic, and celery.
The long simmering time allows water-soluble fructans from these high-FODMAP ingredients to concentrate into the liquid. Consuming this broth can lead to gas, bloating, and pain for individuals whose IBS is sensitive to these types of fermentable carbohydrates. The extended cooking time can also cause a significant build-up of histamine in the broth. For IBS patients with histamine intolerance, this high concentration can trigger symptoms mimicking an IBS flare, including abdominal pain and headaches.
Current Scientific Stance on Efficacy for IBS
Despite strong theoretical mechanisms for gut support, high-quality human clinical trials investigating bone broth for IBS are currently limited. The positive claims surrounding the broth are largely extrapolated from studies on its isolated components. Researchers have studied the benefits of glutamine and collagen supplements on intestinal health, but these findings do not automatically transfer to the whole food product.
Existing evidence is often derived from animal models or studies focusing on Inflammatory Bowel Disease (IBD), which is distinct from IBS. One animal study suggested bone broth may reduce inflammatory markers in mice with ulcerative colitis. While individual amino acids are recognized for their role in gut barrier function and repair, the overall efficacy of bone broth for IBS relief remains based more on anecdotal experience than clinical proof.
Safe Introduction and Consumption Guidelines
For individuals with IBS who wish to try bone broth, strategic adjustments to preparation are necessary to mitigate the risk of triggering symptoms. The most practical step is to create a low-FODMAP version by avoiding high-FODMAP ingredients like onions and garlic. Acceptable alternatives for flavoring include the green parts of scallions or chives, carrots, and specific herbs.
To control histamine levels, limit the simmering time to four hours or less, making a meat stock instead of a traditional bone broth. When introducing the broth, start with a very small serving, such as half a cup, and monitor your symptoms closely for any adverse reactions. Before making significant dietary changes, especially for a chronic condition like IBS, consult with a gastroenterologist or a registered dietitian.