Is Bone Broth Good for IBS? (Expert Answer)

Short Answer: Bone broth is good for IBS because it has collagen, gelatin, and amino acids, which can help heal the gut, reduce inflammation, and improve digestion.

Irritable bowel syndrome (IBS) is a condition that affects your digestive system, causing uncomfortable symptoms such as abdominal pain, cramping, bloating, gas, diarrhea or constipation.

In IBS, your body has problems with the movement and sensitivity of your intestines, which can lead to various health problems, such as malnutrition, dehydration, weight loss or gain, and mental distress.

One of the key factors in managing IBS is diet.

What you consume can affect your gut bacteria, inflammation, and digestion, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains, and avoid foods that trigger IBS symptoms, such as dairy, gluten, caffeine, and alcohol.

Now, bone broth is a liquid that is made by boiling animal bones and connective tissue in water for a long time.

People usually drink it as a soup or use it as a base for other dishes.

Bone broth is good for IBS because it contains collagen, gelatin, and amino acids, such as glycine and proline.

These ingredients can help heal the lining of your intestines, reduce inflammation, and improve digestion.

Collagen is a protein that forms the structure of your connective tissue, including your intestinal wall.

It can help repair the damage caused by inflammation and leaky gut, which are common in IBS.

Gelatin is a substance that is derived from collagen when it is cooked.

It can help soothe and protect your intestinal lining, as well as bind water and nutrients, which can prevent diarrhea and constipation.

Glycine and proline are amino acids that are abundant in bone broth.

They can help regulate the contractions of your intestinal muscles, which can reduce cramping and spasms.

They can also modulate the activity of your nervous system, which can lower stress and anxiety, which are known to worsen IBS symptoms.

Furthermore, bone broth is a low-FODMAP food, and low-FODMAP foods are good for IBS.

FODMAPs are fermentable carbohydrates that can cause gas, bloating, and pain in some people with IBS.

Because bone broth is mostly water and protein, it does not contain any FODMAPs, which makes it easier to digest and less likely to trigger symptoms.

You can drink one to two cups of bone broth per day safely.

More than that can cause excess sodium intake, which can raise your blood pressure and affect your kidney function.

Also, you shouldn’t drink bone broth if you have a history of gout or kidney stones, to prevent the formation of uric acid crystals.

Because bone broth is high in purines, which are compounds that can increase the levels of uric acid in your blood.

You can buy fresh bone broth in your local market or order it online.

Always choose organic, grass-fed, or pasture-raised bones, because they have higher nutritional value and lower risk of contamination.

You can store them in the refrigerator for up to a week or in the freezer for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet, which includes bone broth, to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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