How do you know that the proteins in the bone broth are the problem and not the fermentable carbs in it. Meat stock is one thing but bone broth is different because some animal parts like cartilage have fermentable carbs:
Here’s where the problem is with SIBO and bone broth: Bone broth contains carbohydrates. More specifically, it is the glycosaminoglycan (GAG) carbs in bone broth that are problematic.
In short: The GAG carbs in bone broth can feed the bacteria in your gut, causing overgrowth to get worse in SIBO patients.
Bone Broth and FODMAPs
If you have SIBO, then you have probably already heard of the Low FODMAP diet. This diet is often recommended for SIBO because it removes certain fermentable carbohydrates which bacteria love to eat.
In several forums and blog post comments, I’ve read that “bone broth is high FODMAP.” While this comment is in the right vane, it is not completely correct.
The GAG carbs in bone broth are a type of polysaccharide carbohydrates. Under FODMAPs, polysaccharide types of carbs are allowed – even though these can also feed gut bacteria and aren’t recommended for SIBO. The fact that these carbs (as well as many other gut-damaging ingredients) are allowed is one of the big problems with the FODMAPs diet. (Confusing, right?)
In short: The GAG carbs in bone broth don’t fall under FODMAPs, but still are not good for SIBO.
Thank you all for your contributions to journey back to health!
I tried bone broth for a good while in the Summer, however, the cooked proteins and highly available amino acids within it proved to worsen my intestinal overgrowth. It was this experience actually which lead me to discovering the importance of raw proteins. Presumably stocks and broth would help some, but in my own experience I have found raw foods, plant or animal to work best for me as they are less conducive to putrefaction and fermentation in the gut.
I suspect that those of us with low stomach acid simply cannot breakdown and absorb cooked proteins before gut microbes begin to feast on them and produce their often problematic metabolites.
Upon reading your suggestions I have cut my protein consumption down to near 100g. I am also reducing my consumption of carrots and introducing cucumbers and leafy greens.
Yesterday I drove 2 hours to a farm and bought 20ibs of raw grass-fed suet, which I lightly render and mix in a 4 blueberries to sweeten and eat 2-3oz of with my meals. Delicious!
Per your recommendations, I have increased my consumption of veggies and fat and brought meat consumption into range. Lemon juice and stomach acid supplementation have lead to marked improvements in digestion, bloating, and constipation.
Due to my history of antibiotic use and worsening of symptoms after using them this Summer, I suspect my issues are related to an overgrowth of yeasts and molds in my gut.
My plan of attack from here is to eat in such a way as to feed my gut bacteria and starve gut yeast. Consequently, I will be removing carrots and switching to non-starchy veggies like kale and cucumbers.
As always, I am most appreciative of your sharing of your own knowledge and experiences! Thanks for tuning in