Does bone broth help with bloating during perimenopause?

Bone broth may help reduce bloating during perimenopause for some women, and the mechanism is plausible even if the direct evidence is limited. Bloating in perimenopause is not simply a digestive quirk. Estrogen and progesterone both influence gut motility, the speed at which food moves through your digestive tract. As these hormones fluctuate, many women notice more gas, distension, and irregular bowel patterns than they had in earlier adulthood. A leaky or inflamed gut lining makes this worse, and estrogen loss is associated with increased intestinal permeability, which allows inflammatory molecules to cross the gut wall and drive systemic inflammation.

Bone broth contains gelatin, glycine, proline, and hydroxyproline. These are collagen-derived compounds that support the structural integrity of the gut lining. Glycine in particular plays a role in maintaining tight junctions, the cellular seals between intestinal cells that prevent unwanted substances from passing through the gut wall. Glutamine, another amino acid found in bone broth, is a primary fuel source for the cells lining the intestine and is used in clinical settings to support gut barrier repair. The reasoning is that a healthier, less permeable gut lining may contribute to less inflammation-driven bloating over time.

The direct evidence here is mostly mechanistic and observational. There are collagen peptide studies showing benefits for gut permeability markers, but few randomized controlled trials have specifically tested bone broth for bloating in perimenopausal women. Most of what is known comes from research on glycine, gelatin, and gut barrier function rather than broth as a whole food. Quality matters enormously. Homemade bone broth made from pasture-raised bones simmered for 12 to 24 hours tends to be richer in collagen and gelatin than most commercial versions. Check labels on commercial broth carefully, since many are low in protein and more like seasoned water than true collagen-rich broth. Look for products listing at least 8 to 10 grams of protein per cup.

One caution: some women find that bone broth initially increases gas and bloating rather than reducing it. This can happen because gelatin is fermented by gut bacteria, and if your microbiome is already dysregulated, the fermentation can temporarily increase gas production. Start with half a cup daily and increase gradually over one to two weeks to let your gut adapt. If bloating worsens consistently after drinking broth, it may not suit your individual digestive system.

Bone broth is high in sodium, particularly commercial versions. If you have high blood pressure or are watching sodium intake, make your own at home or use low-sodium commercial options. There is also some concern about lead content in bone-sourced products, since bones can accumulate heavy metals. This risk is higher with non-organic bones or imported products. Choosing organic, domestically sourced bones for homemade broth reduces this concern.

For bloating specifically, bone broth works best as part of a broader gut-support approach. Probiotic-rich foods like kefir, yogurt, and fermented vegetables support a healthy microbiome, which directly affects gas and bloating. Reducing ultra-processed foods, alcohol, and added sugars removes common bloating triggers. Eating slowly, chewing thoroughly, and not drinking large amounts of liquid during meals are simple mechanical strategies that help digestion and reduce the air swallowed during eating.

Realistic expectations are important here. If your bloating is primarily hormone-driven, dietary changes including bone broth will have a ceiling on their effect. Improvement, when it comes, tends to be gradual. Allow six to eight weeks of consistent dietary changes before evaluating whether broth is contributing. Track what you eat, when you bloat, and how severe it is, since some women discover specific trigger foods that matter far more than any individual supportive food.

See your doctor if bloating is severe, constant, or accompanied by pain, changes in bowel habits, blood in stool, unintentional weight loss, or a feeling of fullness that does not resolve. Persistent bloating that does not improve with dietary changes can occasionally signal conditions including celiac disease, small intestinal bacterial overgrowth, or, rarely, ovarian cancer. These warrant proper evaluation rather than dietary self-management alone.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log bloating daily so you can spot whether patterns shift over time.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.