Why Bone Broth Can Cause Diarrhea in Sensitive Individuals
For many, bone broth is a revered health elixir, praised for its soothing properties and rich nutritional profile. Yet, for a small but significant portion of the population, this health food can trigger uncomfortable digestive side effects, most notably diarrhea. The paradoxical reaction occurs because of certain compounds released during the long simmering process, which can irritate a compromised or sensitive digestive system. Understanding these potential culprits is the first step toward enjoying bone broth without discomfort.
Histamine Intolerance
Histamine intolerance is a primary reason many people experience negative side effects from bone broth. Histamine is a chemical involved in the immune response, and while everyone produces it, some people lack sufficient levels of the enzyme diamine oxidase (DAO), which is responsible for breaking it down. Bone broth, particularly that which has been simmered for a long time (24-72 hours), becomes rich in histamines. When someone with a histamine intolerance consumes this, it can lead to a range of symptoms, including headaches, brain fog, and digestive issues like diarrhea.
Small Intestinal Bacterial Overgrowth (SIBO)
Individuals with Small Intestinal Bacterial Overgrowth (SIBO) may find that bone broth worsens their symptoms. SIBO is a condition where an excessive amount of bacteria, typically found in the large intestine, colonize the small intestine instead. Since bone broth recipes often include high-FODMAP ingredients like onions and garlic for flavor, these can further feed the overgrowing bacteria, leading to bloating, gas, and, in some cases, diarrhea.
Too Much Fat or Over-Consumption
One of the simplest explanations for diarrhea after bone broth is consuming too much at once. The broth's rich, gelatinous composition can be overwhelming for some digestive systems, especially if they are not used to it. The high fat content, a common characteristic of homemade broths, can also lead to malabsorption issues. If your body struggles to digest a large quantity of fat, it can result in loose stools. Starting with a very small serving, such as a quarter-cup, can help your body adjust.
Glutamate Sensitivity
Bone broth is a natural source of free glutamates, an amino acid with known neurological benefits, but which can also be a trigger for some sensitive individuals. Like histamine intolerance, a glutamate sensitivity can lead to various adverse reactions, including digestive upset. Individuals who find they react negatively to other high-glutamate foods like aged cheeses or cured meats may also experience issues with bone broth.
Improper Preparation and Handling
Food safety is crucial for preventing diarrhea from any food, including bone broth. Improper preparation or storage can lead to bacterial contamination, which can cause foodborne illness and severe gastrointestinal distress. It is essential to cool the broth quickly, refrigerate it promptly, and reheat it thoroughly before consumption. The freshness and sourcing of the bones also play a role, with less-than-fresh ingredients contributing to higher histamine levels and potential contamination.
How to Mitigate Digestive Issues
If bone broth is causing you digestive distress, there are several steps you can take to alleviate the problem. By making simple adjustments, you might be able to incorporate this nutrient-dense food back into your diet.
Lists of Mitigation Strategies
- Start small: Begin with a very small serving, such as 1/4 to 1/2 cup, to see how your body reacts before increasing the amount.
- Reduce cooking time: A shorter simmer time, around 2-4 hours, will result in lower histamine levels, making the broth more tolerable for sensitive individuals.
- Avoid high-FODMAP ingredients: If SIBO is a concern, eliminate onions, garlic, and other high-FODMAP vegetables from your broth recipe.
- Skim the fat: If you suspect fat malabsorption is the issue, refrigerate the broth and scrape off the solid fat layer that forms on top before reheating.
- Use meat broth instead: A meat broth, made by simmering just the meat and a few bones for a shorter period, is a lower-histamine and lower-glutamate alternative.
- Address underlying gut issues: Work with a healthcare provider to address conditions like histamine intolerance or SIBO that may be the root cause of your sensitivity.
- Choose high-quality ingredients: Always use bones from healthy, pasture-raised animals to ensure a higher-quality product with fewer potential contaminants.
Comparison Table: Long-Simmered Bone Broth vs. Short-Simmered Meat Broth
| Feature | Long-Simmered Bone Broth | Short-Simmered Meat Broth (Low Histamine) |
|---|---|---|
| Cooking Time | 24-72 hours | 2-4 hours |
| Histamine Content | High (potential trigger for intolerance) | Low (less likely to cause issues) |
| Glutamate Content | Higher (potential trigger for sensitivity) | Lower (less likely to cause issues) |
| Gelatin/Collagen | Very High | Present, but less concentrated |
| Digestibility | Can be difficult for some | Generally easier on the stomach |
| Best For | Those without histamine or glutamate issues; overall nutrient extraction. | Individuals with gut sensitivities like histamine intolerance or SIBO. |
Conclusion
While bone broth offers numerous health benefits for many, it is not a universally benign food. For those who experience diarrhea after consuming it, the cause is most likely linked to histamine intolerance, SIBO, excess fat content, or glutamate sensitivity. Rather than abandoning bone broth entirely, sensitive individuals can modify their preparation methods, reduce portion sizes, or opt for a low-histamine meat broth alternative. By listening to your body and making informed adjustments, you can navigate these sensitivities and continue to support your digestive health. If symptoms persist or are severe, consulting a healthcare provider or a registered dietitian is always recommended to rule out underlying conditions and create a personalized plan.
Authority Outbound Link
For more in-depth information on the signs and symptoms of histamine intolerance, which may be contributing to your digestive issues, consult the comprehensive resource provided by Mast Cell 360.
Conclusion
Bone broth can trigger diarrhea in sensitive individuals due to histamine intolerance from long cooking times, issues related to Small Intestinal Bacterial Overgrowth (SIBO), over-consumption leading to fat malabsorption, or reactions to natural glutamates. Modifying recipes, reducing portion sizes, and opting for a shorter simmered meat broth can help mitigate these symptoms, allowing you to benefit from this nutritious food without digestive distress.
Authoritative Sources
- Mast Cell 360
- Joanne Kennedy Naturopathy
- Bluebird Provisions
