Can too much bone broth cause diarrhea?

December 12, 2025 •

4 min read

While often praised for its gut-healing properties, consuming too much bone broth can trigger digestive upset in some individuals. For example, a small percentage of people with pre-existing gut issues or intolerances may experience negative reactions. Can too much bone broth cause diarrhea, and what are the specific reasons behind this unexpected reaction?

Quick Summary

Excessive bone broth consumption can cause diarrhea, especially in sensitive individuals, due to factors like high histamine levels, excessive gelatin, and high-FODMAP ingredients.

Key Points

Excessive Gelatin: High amounts can overload digestion and cause loose stools, especially for new drinkers.
Histamine Intolerance: Long-simmered broth is high in histamines, which can trigger diarrhea in sensitive individuals.
High-FODMAP Ingredients: Common additions like onion and garlic can cause issues for those with IBS or SIBO.
Detoxification Effect: New drinkers may experience temporary increased bowel movements as the body adjusts and eliminates toxins.
Poor Preparation: Improper storage can lead to bacterial contamination, causing gut infections and diarrhea.
Individual Sensitivity: The amount that causes a reaction varies, so starting with a small dose and monitoring your body is critical.

Understanding the Link Between Bone Broth and Diarrhea

Bone broth is a powerhouse of nutrients, including collagen, gelatin, and amino acids, which are widely recognized for supporting digestive health. However, the very properties that make it beneficial can also, in large quantities or for sensitive individuals, lead to gastrointestinal distress. Diarrhea can be a temporary symptom, such as with a new detox, or an ongoing issue for those with underlying sensitivities. Understanding the various mechanisms behind this reaction is key to consuming bone broth safely.

Gelatin Overload and Digestive Upset

Gelatin, a prominent component of bone broth, is known to help soothe the digestive tract lining. It is formed when collagen from the animal bones, skin, and cartilage breaks down during the long simmering process. However, when consumed in excessive amounts, particularly for those with pre-existing digestive conditions, it can have the opposite effect. An overabundance of gelatin can overwhelm the digestive system, leading to bloating, gas, and loose stools. New drinkers are particularly susceptible to this side effect as their digestive systems adapt to the influx of new proteins and minerals. Starting with small, manageable portions is the best way to prevent this overload.

The Role of Histamine Intolerance

Histamine intolerance is a significant but often overlooked reason why some people react negatively to bone broth. Due to the prolonged cooking times required to extract nutrients, bone broth is naturally high in histamines. For the 1-3% of the population who have histamine intolerance, their bodies lack sufficient diamine oxidase (DAO) enzymes to break down the excess histamine. This can trigger an inflammatory response that manifests in a variety of symptoms, including digestive issues like diarrhea, bloating, headaches, and skin rashes. People with Mast Cell Activation Syndrome (MCAS) may also experience severe reactions to the high histamine content. If you suspect histamine intolerance, trying a low-histamine alternative, like a quickly cooked meat broth, may help.

The Impact of High-FODMAP Ingredients

Many traditional bone broth recipes, and most commercial varieties, include ingredients like onions and garlic for flavor. These are known as high-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) foods. For individuals with Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO), these ingredients can ferment in the gut, causing significant digestive distress, including diarrhea. Even if the solids are strained out, the oligosaccharides from these vegetables remain in the liquid. Selecting or making a low-FODMAP bone broth by omitting these ingredients is crucial for people with these sensitivities.

How to Minimize Your Risk of Diarrhea

There are several strategies to prevent or manage digestive issues related to bone broth consumption:

Start with a small amount. Begin with just 1/4 to 1/2 cup of bone broth per day and gradually increase your intake as your body adjusts.
Monitor your body's response. Pay close attention to how you feel after drinking bone broth. If symptoms like diarrhea appear, reduce your intake or take a short break.
Choose or prepare low-FODMAP versions. If you have IBS or SIBO, use bone broths made without onions or garlic.
Consider low-histamine alternatives. For those with histamine intolerance, try a quick-cooked meat broth or a store-bought low-histamine option.
Ensure proper storage. Improper handling can lead to bacterial contamination, which is a surefire way to get diarrhea. Always refrigerate or freeze your broth promptly and reheat it thoroughly.

Comparison Table: Factors Causing Bone Broth Diarrhea


Factor	How It Triggers Diarrhea	Who is at Risk	How to Mitigate
Excess Gelatin	Overwhelms the digestive system, causing bloating and loose stools.	New drinkers or those with sensitive digestion.	Start with small servings (1/4 to 1/2 cup).
Histamine Intolerance	Body cannot break down high histamine content, leading to an inflammatory response.	Individuals with a genetic intolerance or MCAS.	Choose low-histamine alternatives or brands designed for intolerance.
High-FODMAP Ingredients	Fermentation of ingredients like onion and garlic triggers gut symptoms.	People with IBS or SIBO.	Use or make low-FODMAP bone broth without irritating ingredients.
Detoxification Effect	Temporary side effect as the body flushes toxins and adjusts metabolism.	New drinkers or those undergoing a cleanse.	This is usually temporary and resolves on its own within a few days.
High Sodium	Excessive sodium can affect bowel regularity and lead to loose stools.	People with high blood pressure or kidney issues; those on low-sodium diets.	Opt for low-sodium or unsalted varieties.

Conclusion: Navigating Bone Broth for Better Digestion

The answer to "can too much bone broth cause diarrhea?" is a definitive yes, though the cause is not always the same for everyone. While bone broth offers numerous health benefits, especially for gut health, it's not a universal cure-all and requires individual consideration. The potential for digestive issues stems from a variety of factors, including histamine intolerance, high-FODMAP ingredients in recipes, an overload of gelatin, and even a temporary detoxification effect for new consumers.

For the vast majority of people, starting with small amounts and gradually increasing intake is the best course of action. If you have known sensitivities to histamines or FODMAPs, seeking out specialized products or making your own with simple, non-reactive ingredients is crucial. As with any significant dietary change, listening to your body's signals is the most important rule. If you experience persistent diarrhea, it's wise to reduce your consumption and consult a healthcare provider to rule out any underlying issues. In the end, mindful consumption allows you to reap the rewards of this nutrient-rich food without the unpleasant side effects. For a more comprehensive look at digestive health, you might find information on the Canadian Digestive Health Foundation website useful.

Frequently Asked Questions

Bone broth can increase bowel movements for several reasons, including its electrolyte content, high gelatin levels, and potential detoxification effects. It can be a sign that your digestive system is adjusting to the new nutrients.

Yes, some people, especially new drinkers, may experience temporary digestive changes, including diarrhea, as their body adapts to the high protein and nutrient content. This is often a short-term 'detox' symptom.

The amount varies by individual, but many experts recommend starting with one cup (8 oz) a day and increasing gradually. Excessive amounts, such as during a fasting regimen, are more likely to cause issues.

Yes, bone broth can cause issues for people with IBS, particularly due to high-FODMAP ingredients like onions and garlic commonly used for flavor. It is best for those with IBS to use low-FODMAP bone broth.

To reduce the risk of diarrhea, start with small portions, choose low-FODMAP versions if you have sensitivities, and ensure proper food handling and storage to prevent contamination.

Yes, long-simmered bone broth is high in histamines. For individuals with histamine intolerance, consuming it can trigger digestive issues like diarrhea, bloating, and gas.

Homemade bone broth gives you full control over ingredients, allowing you to avoid high-FODMAP items like garlic and onion. However, the long cooking time still results in a high-histamine content.

When your body transitions to burning fat for fuel (like during a keto diet or fast), it can experience temporary digestive issues, including diarrhea, as it adjusts. Drinking bone broth during this time can contribute to or exacerbate this effect.