Chicken broth has long been a traditional remedy for individuals experiencing digestive discomfort or recovering from illness. This warm, savory liquid is often recommended for its gentle nature and ability to soothe an irritated digestive system. The scientific rationale involves specific nutrients released from chicken bones and connective tissues during prolonged simmering, particularly when prepared as a bone broth. This article examines the compounds in chicken broth and how they may support the health and function of the stomach and intestines.
Essential Compounds Extracted During Preparation
Simmering chicken bones and cartilage over many hours allows for the extraction of several beneficial compounds. Collagen, a structural protein in connective tissue, breaks down during this process, releasing gelatin into the broth. Gelatin contains a unique profile of amino acids.
Glutamine is a primary amino acid concentrated in the broth, serving as a key energy source for enterocytes, the cells lining the small intestine. These cells rely on glutamine to maintain their rapid turnover and function. Glycine, also abundant in gelatin, supports protein synthesis and metabolic pathways.
The extended cooking time facilitates the transfer of trace minerals from the bones into the broth, including calcium, magnesium, and phosphorus. These elements contribute to the overall nutritional density of the broth, which is beneficial when a person’s diet is restricted due to digestive upset.
Supporting the Integrity of the Digestive Tract
The compounds in the broth work synergistically to support the digestive system’s barrier function. Gelatin is believed to interact with the mucosal lining of the gastrointestinal tract, offering a protective and soothing layer. This interaction helps maintain the integrity of the delicate single-cell layer that separates the gut contents from the bloodstream.
Glutamine plays a direct role in fortifying this intestinal barrier by promoting the proliferation of enterocytes, aiding in the repair and regeneration of the lining. Glutamine also helps regulate tight junction proteins, which act as selective gates between intestinal cells, controlling what passes into the body.
By supporting these tight junctions, the broth may assist in reducing intestinal permeability, sometimes called “leaky gut.” A robust intestinal barrier prevents large particles or toxins from passing inappropriately into the circulatory system, which can trigger inflammatory responses. The anti-inflammatory effects of amino acids like glycine further help soothe irritation, contributing to efficient digestion and nutrient absorption.
Hydration, Sodium, and Preparation Methods
A fundamental benefit of consuming chicken broth, especially during illness involving vomiting or diarrhea, is its contribution to fluid balance. As a warm liquid, it is often well-tolerated when other foods are not, providing necessary hydration to prevent dehydration.
This fluid intake is supplemented by electrolytes—minerals necessary for maintaining proper cellular function. Broth typically contains sodium, potassium, and chloride, the primary electrolytes lost during fluid depletion. Including these minerals helps the body absorb and retain water more effectively than plain water alone, aiding in rapid rehydration.
It is important to differentiate between standard chicken broth and chicken bone broth, as the latter is typically richer in beneficial compounds. Bone broth is made by simmering bones for a much longer duration, often 12 to 24 hours, to maximize the extraction of collagen and minerals. Conversely, many commercially prepared broths may contain flavor enhancers and a significantly higher concentration of sodium. Individuals monitoring blood pressure should review the nutritional label of store-bought products and consider lower-sodium options or preparing a homemade broth to control the salt content.