Beef Bone Broth- Low FODMAP

The Tummy Clinic | October 26th, 2023

Ingredients:

  • 4 lbs Beef Bones
  • 2 Carrot (medium, roughly chopped)
  • 12 cups Water
  • 2 Bay Leaf
  • 1 tbsp Apple Cider Vinegar Sea Salt & Black Pepper (to taste)

Method:

  • Step 1: Preheat the oven to 450°F (230ºC). Roast the beef bones, carrots in a large roasting pan for 20 minutes, or until browned. Stir occasionally.
  • Step 2: In a large pot over high heat, add the water, bay leaves, apple cider vinegar, salt and pepper. Add the roasted bones and vegetables including any juices. Add more water if needed, until all contents are covered.
  • Step 3: Bring to a boil, then lower to a simmer. Cook with the lid slightly open for at least eight hours. Skim any foam or fat from the surface and discard. Add more water as needed.
  • Step 4: Remove from heat and let cool a bit. Strain the broth and remove the bones and vegetables. Transfer to storage containers and refrigerate or freeze until ready to use. Enjoy!

Notes:

  • Leftovers: Refrigerate in an airtight container for up to four days or freeze if longer.
  • Serving Size: One serving equals approximately 1 1/2 cups.
  • More Flavor: The longer the broth cooks, the more flavor it will develop.
  • Slow Cooker: After roasting the bones and vegetables in step 1, add all the ingredients to a slow cooker instead of using the stovetop.

 

Frequently Asked Questions

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

  • Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
  • Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
  • Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

  • Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
  • Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
  • Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

IBS constipation can be tough, but there are ways to improve bowel movements:

  • Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
  • Stay hydrated: Drinking plenty of water helps keep things moving.
  • Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

Certain foods can make IBS symptoms worse, including:

  • High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
  • Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
  • Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

Constant constipation in IBS can be caused by:

  • Low fiber intake
  • Dehydration: Not drinking enough water can make stool hard and difficult to pass.
  • Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

Severe bloating can occur when:

  • Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
  • Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.