Is Bone Broth Hard on Your Stomach? A Look at Digestion and Sensitivities

October 14, 2025 •

5 min read

While often lauded as a gut-healing superfood, a small percentage of people who try this trend-turned-staple may find themselves asking, 'Is bone broth hard on your stomach?'. For most, it's easily digested and can be quite soothing, but certain sensitivities or preparation methods can lead to digestive discomfort.

Quick Summary

Bone broth is generally easy to digest and supports gut health due to its high content of collagen, gelatin, and amino acids. However, some individuals with histamine intolerance, glutamate sensitivity, or Small Intestinal Bacterial Overgrowth (SIBO) may experience adverse digestive reactions.

Key Points

Generally Soothing: For most people, the gelatin and collagen in bone broth are soothing and highly digestible, supporting a healthy gut lining.
Histamine is a Risk: The long simmer time can increase histamine levels, triggering reactions like bloating and stomach pain in individuals with histamine intolerance.
Sensitivities Matter: Pre-existing conditions like SIBO or glutamate sensitivity can make bone broth problematic, especially if high-FODMAP ingredients like onions or garlic are used.
Preparation is Key: Homemade broth allows you to control ingredients and cooking time, which can mitigate issues related to histamines and additives found in some commercial products.
Start Small: For sensitive stomachs, introducing bone broth slowly and in small quantities is recommended to gauge your body's reaction and avoid overwhelming the digestive system.
High-Quality Ingredients: Sourcing high-quality, grass-fed bones minimizes the potential for contaminants and ensures a cleaner, more beneficial broth.

The Soothing Side: Why Bone Broth is Usually Gut-Friendly

For the majority of people, bone broth is not only easy on the stomach but actively supports digestive health. This is primarily due to its rich content of gelatin, collagen, and specific amino acids. The slow-simmering process breaks down these components from the animal bones and connective tissues into a form that is easy for the body to absorb and utilize.

Gelatin and Collagen: When bone broth is cooked for a long time, collagen breaks down into gelatin, which has a calming effect on the digestive tract. Gelatin binds to water in the digestive system, helping food move through more smoothly and promoting healthy bowel movements. It also supports the intestinal lining, which can be beneficial for conditions like "leaky gut".
Amino Acids: Bone broth is a source of key amino acids that are crucial for gut repair and maintenance. Glutamine, for instance, acts as a primary fuel source for the cells lining the gut, helping to maintain a strong and healthy intestinal barrier. Glycine has anti-inflammatory properties that can help protect against ulcers and reduce gut inflammation.
Hydration and Electrolytes: The liquid nature of bone broth helps with hydration, and it often contains electrolytes like potassium and magnesium, which are vital for proper nerve and muscle function, including gut motility.

When Digestive Discomfort Strikes: Understanding the Risks

Despite its reputation, bone broth is not a universal cure-all, and a small subset of the population may experience adverse effects. If you feel bloated, gassy, or have stomach pain after drinking it, one of several underlying issues could be the cause.

Histamine Intolerance: The long cooking time required for traditional bone broth can cause a significant buildup of histamines. While most people can process these without issue, individuals with histamine intolerance lack the enzymes to break them down effectively. This can trigger an inflammatory response causing headaches, skin rashes, and severe digestive distress, including bloating and stomach cramps.
Glutamate Sensitivity: Another potential issue is sensitivity to free glutamates, which can also be present in long-simmered broths. For some, this can lead to symptoms like headaches, anxiety, and other neurological effects, in addition to digestive upset.
Small Intestinal Bacterial Overgrowth (SIBO): People with SIBO may find that bone broth exacerbates their symptoms. Flavorings often used in broth, such as onion and garlic, are high in FODMAPs, which can be poorly tolerated by those with SIBO, causing gas and bloating.
Overconsumption: Even without specific sensitivities, consuming too much bone broth, particularly if it's very concentrated, can overwhelm the digestive system. Moderation is key to allow your system to adjust, especially when first introducing it into your diet.

Comparison Table: Homemade vs. Store-Bought Bone Broth

The source and preparation of your bone broth can significantly impact its effect on your stomach. Here's how homemade broth compares to many commercial alternatives.


Feature	Homemade Bone Broth	Store-Bought Bone Broth	Explanation
Control over Ingredients	Full control over bones (grass-fed, organic), vegetables, and aromatics.	Varies greatly by brand. Some use high-quality ingredients, others use fillers and additives.	Allows you to select high-quality, sensitive-friendly ingredients and avoid triggers.
Nutrient Density	High in gelatin and nutrients, especially when simmered correctly for 12-24 hours.	Varies. Some high-end brands are excellent, but many lower-priced options are essentially stock with added flavors and less nutrient extraction.	Longer, slower simmering maximizes nutrient extraction from bones.
Additives & Fillers	None, unless you add them yourself.	Many contain natural flavors, yeast extracts, or other additives that may cause digestive upset.	Additives can be problematic for sensitive guts.
Sodium Content	You control the amount of salt.	Often high in sodium, which can be an issue for those with certain health conditions.	High sodium can worsen issues like bloating in some people.
Freshness and Histamine	Freshly made broth has the lowest histamine level; can be frozen in small batches.	Ready-made broth has a longer production time, potentially higher histamine levels.	Freshness minimizes histamine buildup, which is crucial for intolerant individuals.

Tips for Better Digestion of Bone Broth

If you believe bone broth is causing you digestive distress, here are some actionable steps you can take:

Start Slowly: Begin with a small amount, like a quarter cup, to see how your body reacts before increasing your intake.
Reduce Simmer Time: If histamine is a concern, opt for a shorter simmer time (e.g., 2-4 hours for meat broth) instead of the typical 12-48 hours, which reduces histamine buildup.
Use High-Quality Ingredients: Source bones from humanely raised, grass-fed animals to minimize the risk of contaminants and ensure higher nutritional quality.
Make Your Own: This gives you complete control over ingredients and preparation. By avoiding common SIBO triggers like onion and garlic, you can tailor the broth to your specific needs.
Cool and Store Properly: Always refrigerate or freeze your broth promptly after cooling to prevent bacterial growth and contamination.
Consider a Low-FODMAP Version: If you have SIBO or IBS, create a simple broth with just bones, water, and low-FODMAP ingredients like ginger or parsley.

Conclusion

Ultimately, whether bone broth is hard on your stomach is not a simple yes or no answer. For many, it is a soothing and nourishing addition to their diet that supports gut health. For others, particularly those with existing sensitivities or underlying conditions like histamine intolerance, glutamate sensitivity, or SIBO, it can cause significant digestive discomfort. By understanding the potential triggers and tailoring your approach—such as starting with smaller amounts, making your own broth with shorter simmer times, and selecting high-quality ingredients—you can minimize adverse reactions and still potentially enjoy the benefits this ancient food offers.

For more information on the potential gut-healing properties of bone broth, including scientific findings on its components, you can explore resources from trusted nutrition and health experts.

Potential Issues Beyond Gut Sensitivities

It's important to remember that not all bone broth is created equal, and other factors can influence how your body reacts. Beyond sensitivities, concerns about contaminants like heavy metals have been raised, though studies show the risk is generally low in high-quality broths. Improper storage is a more significant risk factor for foodborne illness. If you're using a powdered or concentrated version, check the ingredients for artificial additives that might be causing problems.

Frequently Asked Questions

For individuals with a sensitive stomach, the most common reason for digestive upset is histamine intolerance. The long simmering process of bone broth can lead to a higher concentration of histamines, which some people cannot metabolize effectively.

People with SIBO should approach bone broth with caution. Standard recipes often include high-FODMAP ingredients like onions and garlic, which can trigger symptoms. A low-FODMAP, homemade broth with a shorter cooking time may be a better option.

Yes, shortening the cooking time can help. A shorter simmer, around 2-4 hours, creates a meat broth with less histamine buildup, which can be more tolerable for individuals with histamine intolerance.

Symptoms of histamine intolerance include bloating, headaches, and skin rashes. Glutamate sensitivity can cause headaches and neurological symptoms like anxiety. Keeping a food journal can help identify if these symptoms consistently appear after consuming bone broth.

Using bones from high-quality, humanely raised, and grass-fed animals is best. This ensures a higher nutrient content and minimizes the potential for contaminants that could cause issues.

It depends on the brand. Some store-bought broths, particularly lower-quality ones, may contain additives, high sodium, or artificial flavors that can be hard on the digestive system. Homemade broth offers more control over ingredients and freshness.

Yes, even for people without sensitivities, drinking large amounts of highly concentrated bone broth can overload the digestive system and lead to bloating, gas, or diarrhea. It's best to start with a small, conservative amount and increase gradually.