Introduction:
Gut bloating is one of the most common gastrointestinal issues, with nearly one in five of us experiencing it at least once a week. Whilst it may be common, it certainly isn’t pleasant. With many different causes of bloating, from dietary choices to digestive disorders, finding relief can often be tricky.
Thankfully, there are answers. One of the longest-standing natural remedies, bone broth, has been shown to help soothe a number of digestive issues, including bloating.
In this blog, we’ll look at what bloating is and why you might consider using bone broth for bloating, helping you to reduce discomfort and build better gut health.
Understanding Bloating:
Before we look at the benefits of bone broth for bloating, we need to understand exactly what bloating is.
Gut bloating occurs when the gastrointestinal tract is filled with air or gas, which can cause feelings of being overly full, tight, or swollen around your abdomen. This can be caused by many things, including overeating, indulging in gas-producing foods, swallowing an excessive amount of air whilst eating, as well as many underlying conditions that affect digestion, from IBS (Irritable Bowel Syndrome) to SIBO (Small Intestinal Bacterial Overgrowth).
Prevalence and Associated Factors of Bloating: Results From the Rome Foundation Global Epidemiology Study, Ballou et. al, Gastroenterology, Sept 2023;165(3)
The Role of Bone Broth for bloating:
As a nutrient-rich food made from simmering collagen-rich bones and joint materials for up to 24 hours, bone broth has been a staple in many diets for centuries. Well known for its wealth of nutrients, bone broth includes collagen, protein, amino acids and hydrating electrolytes, as well as a range of vitamins and minerals.
Together, these nutrients help to strengthen the lining of your gut and digestive tract, reduce inflammation and keep things comfortable.
Let’s take a deeper look at the benefits of bone broth for bloating.
1. Gut Healing Properties:
Bone broth is rich in collagen and gelatin, both of which are beneficial for repairing and maintaining the strength of your gut lining. If your gut lining becomes weak, damaged or compromised, this can lead to ‘leaky gut’ which can contribute to uncomfortable bloating by allowing undigested food, toxins and other bacteria to leak into your bloodstream.
If this happens, it can trigger inflammation and discomfort, which can range from mild discomfort to severe pain. With this in mind, the first benefit we can see from bone broth for bloating is how it can strengthen your gut and protect you from the symptoms of leaky gut.
2. Digestive Support:
Gut bloating isn’t all about the structure of your gut, it’s about the digestive process, too.
Packed with amino acids such as glutamine and glycine, bone broth also plays a crucial role in your digestive function. Glutamine, for example, helps to fuel the cells which line your intestinal tract, leading to more efficient absorption of nutrients and a reduction in inflammation.
At the same time, glycine helps to break down and digest different dietary fats which can reduce the symptoms of gut bloating and ease discomfort after eating.
3. Anti-Inflammatory Effects:
One of the most common underlying factors in digestive disorders across the board, but specifically for bloating, is chronic inflammation. Inflammation can actually be beneficial in some situations, but when it comes to your gut, inflammation isn’t a good thing.
Thanks to the amino acids found in bone broth, drinking bone broth for bloating can help to reduce inflammation and soothe many common symptoms.
It’s not just a sticking plaster either. By reducing inflammation in your gut, you allow it to begin strengthening and promote better overall gut health.
Incorporating Bone Broth into Your Routine:
Now that we’ve covered the benefits of bone broth for bloating, you’re probably wondering how you can incorporate it into your lifestyle. Thankfully, there are a host of ways you can make the most of the ‘original superfood’.
1. Sip it:
The easiest way to start using bone broth for bloating is just to drink it as it is. Whether warmed in a pan or served straight from the carton, a cup of nourishing bone broth can be perfect as a light snack in between meals, a warming nightcap, or as a meal replacement during the day.
If you’re drinking it as it is, it helps to get yourself a tasty broth. Either make your own or buy from a reputable, additive-free brand such as Freja, to ensure you’re not just enjoying the benefits, but the flavour, too.
2. Use it as a Base:
Another common use for bone broth is to use it as a base for soups, stews and sauces.
By replacing water or stock with bone broth, you not only add extra flavour, but heaps of feel-good nutrition too. Without any extra effort, you can take your soups and stews to new heights and feel the benefits. If you’re looking for even more convenience, we recommend using our Bone Broth Nutrition powder to add heaps of nutrition in just a quick scoop.
For more cooking tips, recipes and inspiration, head to our YouTube channel.
3. Break a Fast:
As our bone broth is so gentle on your gut, it can be the perfect option when you’re breaking a fast. Whether you’re intermittent fasting, doing an extended fast, or just having your first meal of the day, bone broth’s dense nutritional value can set you up properly for the day ahead.
More of a sweet tooth at breakfast time? Consider using versatile bone broth powder to mix into smoothies or other sweet dishes to enjoy the flavours you’re used to, with all the benefits you need.
4. Experiment with Flavours:
Getting creative with different flavour combinations, or ‘Boosting Your Broth’ as we like to call it, is a great way to avoid flavour fatigue and get some extra nutrition in.
Whether you add in extra anti-inflammatories like ginger and turmeric, or aromatics such as garlic and rosemary, you can try any number of different flavour combinations.
Conclusion:
To sum it up, there are a number of holistic benefits when it comes to bone broth for bloating, helping you to alleviate symptoms and protect against it in the future.
With a wide array of nutrients and gut-friendly ingredients, bone broth is the perfect home remedy for a bloated stomach, offering a timeless solution in a convenient, delicious form.
Make bone broth a part of your daily routine and bid goodbye to gut bloating - and that’s just the start.
