Bone broth has been showing up everywhere lately- in wellness circles, on TikTok, and at your local health food store. But if you have IBS, you’re probably less interested in the hype and more interested in one specific question: will it actually help your gut?
Let’s get into it.
What is Bone Broth?
Bone broth is exactly what it sounds like- bones (usually from chicken, beef, or fish) simmered low and slow in water until the meat falls away and what remains is a rich, gelatin-rich liquid. That gelatin is the stuff with all the benefits. It gets strained and added back into the pot, giving bone broth its distinctive silky texture and deep flavour. Traditionally it’s served over rice or noodles, though these days people are drinking it straight from a mug.
What Makes Bone Broth Good For You?
The big one is collagen. Bone broth is loaded with it, and collagen does a lot- it keeps skin firm, supports healthy joints and ligaments, and plays a key role in gut lining integrity. In addition, bone broth is packed with minerals: calcium, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, iron, and iodine. Basically, it’s a nutrient powerhouse that supports your bones, muscles, and nervous system all at once.
For people with IBS who struggle to eat a variety of foods bone broth is an easy and comforting way to top up mineral intake without taxing the digestive system. It can help support a healthy body weight and bone mineral density if you are struggling to keep weight on while exploring the cause of your digestive issues.
So… Can Bone Broth Actually Help IBS?
Bone broth has been used to treat gut issues for hundreds of years- in fact, it was one of the first treatments for diarrhea in the Middle Ages. That said, there isn’t currently enough scientific evidence to support it as an effective treatment for IBS specifically. That doesn’t mean you can’t enjoy it as part of your IBS diet- however, it isn’t a substitute for the tools that actually move the needle: nervous system regulation, targeted nutrition, microbiome support, and addressing the root causes of your symptoms.
When it comes to adding bone broth to your diet, I take the same approach with my clients that I take with most things: if you enjoy it, go for it. If, on the other hand, you’re forcing yourself to choke it down, it’s simply not worth it.
A Note on Bone Broth and the Low FODMAP Diet
Traditional bone broth recipes often include high FODMAP ingredients like onion and garlic, which can aggravate IBS symptoms. So if you’re currently following a Low FODMAP diet, just make sure you’re using an IBS-friendly recipe. Fortunately, the recipe below makes that easy!
How Do You Make Bone Broth at Home?
The good news: making bone broth at home is really simple. Even better, a slow cooker does most of the work for you.
Ingredients:
- 2 marrow bones (roasting them beforehand will make them more flavourful)
- 5 cups of water, or enough to cover the bones and vegetables
- 2 tbsp. vinegar or lemon juice
- 2 sticks of celery, leaves and tops, chopped
- 2 medium sized carrots, peeled and chopped
- handful of parsley stalks, chopped
- 6 black peppercorns
- 3-4 whole allspice
- 1 bay leaf
- 1 tsp. salt
Method:
Add all ingredients to your slow cooker and cook on low for 12 – 72 hours. If you are using chicken bones, modify cook time to 6 – 24 hours.
Once the broth has finished cooking, drain the spices and vegetables and let it cool.
To freeze: pour into empty ice cubes trays and freeze overnight. Store in an airtight container.
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