Irritable bowel syndrome (IBS) is a condition that affects the digestive system, causing uncomfortable symptoms. Bone broth may help to relieve some symptoms of IBS.
There is no cure for IBS, but there are various ways of managing its symptoms. These methods may include medications, therapy, and lifestyle changes. Treatment strategies that work for one person may not be effective for another, so people sometimes try several techniques before finding one that works.
Read on to find out more about nutritional interventions such as bone broth, its benefits for IBS, and how to make bone broth at home.
How to make bone broth
People may use different methods and ingredients to prepare bone broth. The recipe that follows was included in a
- animal bones (e.g. bovine femur)
- white vinegar
- Cut the bones into pieces weighing around 3.5–4.5 ounces (oz) each.
- Leave the pieces to stand in warm water (122°F) for 15 minutes. Remove the bones and discard the water, then repeat twice. The purpose of this stage is to remove any remaining parts that are not bone.
- Add 4 teaspoons of white vinegar to 4 cups of water and bring the liquid to a boil.
- Add the bones to the mixture and boil for 8 hours at around 212°F. Fill a jug with 4 teaspoons of white vinegar and 4 cups of water and use the mixture to regularly top up the fluid as the bones boil.
- Remove from the heat, then leave to stand for 3 hours before refrigerating for 6 hours.
- Using a sieve, remove the bones and fat from the liquid.
- Reheat the broth to serve. A person may freeze it for later use.
The researchers used a slow cooker to prepare the broth. Beef and turkey bones are good to use as they contain high concentrations of nutrients, such as amino acids, for managing IBS.
However, boiling the broth for any longer than 10 hours can cause the concentration of nutrients to decrease. The flavor may also worsen after 10 hours of cooking.
A growing body of research supports bone broth as a source of therapeutic properties for gastrointestinal disorders, including IBS and inflammatory bowel disease (IBD).
Many of the
Bone broth provides the body with essential amino acids. These molecules are important for gastrointestinal function.
They also provide anti-inflammatory benefits for the gut.
Source of minerals
However, a low FODMAP diet
The benefits of bone broth may vary between recipes, as the type and quality of bones can impact the nutrients that go into the soup.
For example, a 2019 study compared how the main amino acid concentrations of bone broth varied when using turkey, beef, or chicken bones. The researchers reported the following:
- Turkey bones provided the highest concentration of arginine, which supports blood flow, and glutamate, which has neurological benefits.
- Beef bones released the most hydroxylysine, a component of collagen.
- Chicken bones had the highest levels of hydroxyproline, another component of collagen, and proline, which
may be usefulin maintaining the mucosal barrier in the intestine.
Other possible health risks include hypercalcemia. This can affect heart and brain function and may weaken a person’s bones.
However, the study also found that most homemade or commercial bone broth contained
A person may experience IBS symptoms depending on which ingredients they add to bone broth. IBS trigger foods
People with IBS may also consider speaking to a doctor or dietitian before preparing or consuming bone broth.
IBS is a condition affecting the digestive system, causing symptoms that include abdominal pain and changes in bowel movements.
A person may include nutritional intervention as a method of managing IBS symptoms. Nutritional intervention uses diet to prevent IBS symptoms. Bone broth has anti-inflammatory properties and contains nutrients that may benefit people with IBS.
Each individual’s situation is different, and foods that trigger IBS symptoms in one person may not affect another.
A person with IBS may consult a doctor or dietitian for advice on whether bone broth may be beneficial for them. A healthcare professional may also advise suitable ingredients a person can add to bone broth.