Bone broth, a liquid made by simmering animal bones and connective tissues, has become a popular dietary addition. Many value its perceived health benefits, including support for bone, joint, and gut health. However, some people experience digestive discomfort, such as gas and bloating, after consuming it. This raises questions about why this seemingly healthful beverage might cause discomfort.
Understanding Why Bone Broth Can Cause Gas
Digestive reactions to bone broth can be attributed to several biological and chemical factors. The simmering process extracts various compounds that, while often beneficial, can sometimes lead to gas production.
One primary reason for gas is the fermentation of proteins and amino acids by gut bacteria. Bone broth is rich in collagen, which breaks down into amino acids like glycine and proline during cooking. If these amino acids are not fully absorbed in the small intestine, gut bacteria can ferment them in the large intestine, producing gases like hydrogen and methane. This process is more pronounced in individuals with an imbalanced gut microbiome.
Another contributing factor is the presence of Fermentable Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs) from common broth ingredients. Many traditional recipes include high-FODMAP vegetables like onions, garlic, and celery for flavor. These carbohydrates are poorly absorbed in the small intestine and can ferment in the colon, leading to gas, bloating, and abdominal pain. Even if these vegetables are strained out, their water-soluble FODMAPs can remain in the broth.
Histamine content is also a consideration, particularly for those with histamine intolerance. Bone broth, especially when slow-cooked for 12 to 72 hours, can accumulate higher levels of histamine. When the body cannot break down histamine efficiently, a buildup can occur. This excess histamine can trigger digestive symptoms like flatulence, bloating, and abdominal pain, along with other reactions such as headaches or skin issues.
Individual variability in gut microbiomes plays a significant role in how bone broth is tolerated. Each person’s gut ecosystem is unique, and some microbiomes may be less equipped to process specific components effectively. This means what causes gas in one person might be easily digested by another, highlighting the complex interplay between diet and gut health.
Strategies to Minimize Digestive Discomfort
Minimizing digestive discomfort from bone broth involves adjusting consumption habits and preparation methods. Strategies focus on gradual introduction, ingredient modification, and attention to concentration.
Starting with small quantities and gradually increasing intake allows the digestive system to adapt. For general wellness, an initial intake of 5-7 ounces (approximately 150-200 ml) per day is a good starting point. Over time, this amount can be slowly increased as the body adjusts, potentially reaching up to three servings per day.
Careful ingredient selection is important for those sensitive to FODMAPs or histamines. When making homemade bone broth, opt for low-FODMAP vegetables like carrots, the green parts of leeks or scallions, and herbs such as thyme or parsley to reduce gas-producing carbohydrates. For histamine sensitivity, use fresher bones with less attached meat and avoid excessively long cooking times (e.g., limiting simmering to 12-24 hours instead of 72 hours) to help lower histamine levels.
Adjusting broth concentration can also make a difference. If homemade broth is very gelatinous, diluting it with water before consumption can make it easier to digest. This reduces the immediate load of extracted compounds on the digestive system. Store-bought broths also vary in concentration, so choosing less concentrated versions may be beneficial initially.
Paying close attention to symptoms after consuming bone broth can help identify specific triggers or tolerance levels. Adjusting the amount, ingredients, or even the time of day you consume it based on your body’s feedback can significantly reduce discomfort.
When to Consult a Healthcare Professional
While digestive issues from bone broth are often manageable with dietary adjustments, professional medical advice is appropriate in some instances.
Consult a doctor or a registered dietitian if gas and bloating are persistent, severe, or significantly impact your daily life. Seek medical attention if these symptoms are accompanied by other concerning signs, such as chronic abdominal pain, changes in bowel habits (e.g., persistent diarrhea or constipation), unexplained weight loss, or blood in the stool. These additional symptoms could signal a more serious digestive disorder.
The information provided here is for general understanding and should not replace personalized medical advice. A healthcare professional can accurately diagnose any underlying conditions and provide tailored guidance for managing digestive health. They can also help determine if bone broth is suitable for your specific health needs or if alternative dietary approaches are necessary.