You’ve Got IBS. Should You Try Bone Broth?

low fodmap bone brothAnytime I hear of some “new” diet or a food trend touting magical powers I am always a bit skeptical (like most people!).  When I first learned about the low-FODMAP diet I was also on the fence until I kept digging, and digging and digging to find that the diet actually did work, was backed by science and it wasn’t a fad.  Which brings me to bone broth.  How long will the bone broth trend stay around?  Is it so 2015?  Will it not turn into a fad and become something greater….and…will it help when my IBS gets out of control?  If you are wondering the same, keep reading as I have done a little bit of research for you and also included a low-FODMAP bone broth recipe for you to try.

Bone broth isn’t new and it certainly isn’t fancy or hard to make.  You might have heard about bone broth or stock in circles of those following the paleo diet but it really can be enjoyed by anyone who enjoys meat.  The nutritional value of bone broth varies depending on the amount or types of bones used, the amount or types of vegetables and also how long the broth is cooked.  As food trends go, I like this one because it’s influenced more people to cook at home and with natural ingredients.  I’ve also heard some people are ditching coffee for bone broth because of the way it makes them feel once they start the day. If you are on the low-FODMAP diet and find that coffee irritates your gut (check my grocery list to see which types of coffee or tea are low in FODMAPs), bone broth could be another satisfying drink for you.

What are people saying about bone broth?  Many say this centuries-old concoction containing collagen, amino acids and minerals has powerful healing properties, so powerful that bone broth can help soothe an angry gut, alleviate join pain, boost immunity, as well as brighten your complexion and give your hair some shine.  As for our guts, its possible that the gelatin in bone broth from the cartilage of different animals can help with leaky gut, gut flora imbalances (dysbiosis), chronic diarrhea, constipation, and some food intolerances.  Again this is all possible, but little scientific evidence exists to prove bone broth is a magical, healing wonder-drink.  One thing is for sure, the ingredients in bone broth are nutritious all on their own and when you have IBS, it’s wise to consider eating as many natural and un-processed foods as possible.  When we eat processed foods our guts and our bodies don’t know what to do with man-made food additives like HFCS (high fructose corn syrup, a high-FODMAP), artificial flavors, colors, sweeteners, preservatives, trans fats and MSG to name just a couple.

I’ve been given two books to review that cover the basics of bone broth, how to live healthier and a plan to follow using bone broth to help detox the body as well as heal the gut.  They are both great books but do not include 100% low-FODMAP foods or low-FODMAP bone broth recipes.  I am not going to include them here on FODMAPLife.com but you can read my reviews on them herelow fodmap bone broth1

So beyond all the things people are claiming bone broth is capable of doing for our health, there’s one thing that is for certain – I’m hearing several people say they feel good after drinking it.  That lead me to create a low-FODMAP bone broth recipe to try at home and guess what.  I really enjoyed it.  I liked the taste and I also felt it calmed my insides during a recent bout with IBS.  I had been slightly distended for a couple days but after drinking the broth, I felt less tension in my abdomen and by evening my stomach was back to it’s normal size.  Yes it’s possible something else could have tamed my insides or it might have just been the fact that I took a moment out to calmly sip the warm broth.  Either way, I have more bone broth leftover and I will be drinking it again soon.

low fodmap bone broth2

Consider trying this recipe to have bone broth on hand for when your gut needs a little boost.  You just need a couple ingredients, an oven and a slow cooker.  If you’re not sure about bone broth, I have found chicken soup to be very helpful when my gut is not doing so hot, and a few studies back up chicken soup’s medicinal value, possibly from the combination of nutrient-dense chicken and vegetables.  You can always make your own low-FODMAP chicken broth, stock or soup at home.  If you try making any other bone broth recipes make sure not to include high-FODMAPs  that are most commonly found in the ingredients like onions, mushrooms, garlic, cider vinegar and honey.

low fodmap bone broth3

Low-FODMAP Bone Broth

Makes 5 cups (40 ounces) or more, depending on how much water you use

  • 1 pound beef bones – preferably from 100% grass fed, pasture raised cattle that are hormone and antibiotic free.  I only used brisket bones but you can use one type of bone or a mixture.
  • 1 tablespoon olive oil
  • 2 bay leaves
  • 1 tablespoon peppercorns
  • 1 teaspoon turmeric
  • 2 tablespoons rice wine vinegar
  • 1 medium carrot
  • 1 stalk celery*
  1. Preheat oven to 400°F.
  2. Place bones on a baking sheet and coat all sides with olive oil.  Place in oven and roast for 1 hour, turning once.
  3. Meanwhile, cut off ends of celery and cut into chunks.  Cut off ends of carrot, peel and cut into chunks.
  4. Remove bones from oven and place in a slow cooker.  Add in carrot, celery, bay leaves, peppercorns, turmeric (anti-inflammatory spice), vinegar, carrot and celery.  Stir to combine.  Cover with enough water to cover all ingredients and cook for 8-10 hours.
  5. Remove cover from slow cooker and skim off fat.  Place a strainer over a large bowl and pour bone broth through strainer, throwing away vegetables and bones.  You may also keep meat from bones to make a soup or add to stir fry.
  6. Place broth in canning jars and store in refrigerator for 4-5 days or pour into 1-cup muffin trays and place in freezer until frozen.  Then pop out and place into bags and record date cooked; freeze for up to 2 months.

*A low-FODMAP per person serving for celery is a 1/4 medium stalk.

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

 

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Colleen

I'm Colleen Francioli, a certified nutritionist and author with a focus on helping people with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances. I once suffered from IBS and have since found life balance with the low-FODMAP diet, an elimination diet developed in Australia, proven to help relieve symptoms of IBS.

6 thoughts on “You’ve Got IBS. Should You Try Bone Broth?”

  1. this looks fantastic! I just picked up some bones yesterday as I have been wanting to make a fodmap broth for awhile now. I recently read that browning some meat (chicken thighs etc) in addition to adding roasting the bones really helps with the flavour, apparently! I haven’t been able to enjoy many soups that friends (or restaurants) make because of the onions & garlic and the soup stock/broth in stores are terrible (and also contain onions etc).. SO I’m going to give this recipe a try, thanks so much! So great to have a recipe without all the troublesome ingredients. I love the addition of tumeric as well!

    1. Hi, thank you! Good to note about the browning of the meat. Yes I added the turmeric because it helps with inflammation; I use turmeric weekly. Let me know once you’ve tried the recipe!

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