Bloating & The "Gastric Bandage": Why Bone Broth Soothes When Veggies Irritate

Ever eaten a “perfectly healthy” salad at lunch… then spent the afternoon feeling uncomfortably bloated? You’re not imagining it. For some people, raw vegetables can be harder to tolerate than warm, cooked food—especially during busy, stressful weeks.

Note: This article is educational and not medical advice. If bloating is persistent, painful, or comes with red-flag symptoms (unexplained weight loss, vomiting, blood in stool, ongoing diarrhoea/constipation), speak to a qualified healthcare professional.

1. The “Healthy Lunch” Paradox

It’s a familiar scenario in offices across the UK. You try to be good. You skip the sandwich and order a “superfood salad” with kale, quinoa, and raw peppers. You feel virtuous eating it, but by mid-afternoon your stomach feels distended, tight, and uncomfortable.

Here’s the paradox: raw vegetables are rich in nutrients, but they also contain fibres and fermentable carbohydrates that your body does not fully break down on its own. Those components are processed by gut bacteria, and that fermentation can create gas—especially if your gut is already sensitive or stressed.

The “Gastric Bandage” Idea

If raw kale feels like “sandpaper” on a sensitive day, a warm, gelatin-rich broth can feel like the opposite: gentle, simple, and comforting. It’s not a literal bandage, but many people describe warm broths as easier to tolerate than a cold, raw salad when their stomach feels reactive.

2. Raw vs. Cooked: Why Texture and Temperature Can Matter

Cooking changes food structure. It softens plant cell walls and makes vegetables easier to chew and break down—so your digestive system has less “mechanical work” to do. That can matter when you’re bloated or sensitive.

Temperature can matter too. Some people simply tolerate warm meals better than cold, raw ones—especially in winter or when appetite is low. A practical swap is to move from a cold salad to a warm bowl built around cooked veg (soups, stews, roasted roots) and see how your comfort changes over a week or two.

3. The “Warm Starter” Effect (and Why Simple Can Feel Better)

When your stomach feels unsettled, complexity can backfire. A warm, savoury starter—like a mug of broth—can be a gentle way to begin a meal, especially if you struggle with big raw portions.

Bone broth naturally contains amino acids from collagen (including glycine), but it is best to keep expectations realistic: this is food, not a medical treatment. The real win is often how easy it is to sip and how consistently you can stick with it.

4. Why “More Fibre” Isn’t Always the Right Move on a Bloated Day

Fibre is important long-term. But if you’re currently bloated, jumping straight to very large portions of raw, tough veg can make symptoms feel worse. A more practical approach is to adjust the type and texture of fibre:

• Prefer cooked vegetables over raw for a short period.
• Start with smaller portions and build up gradually.
• Notice patterns: onions, garlic, large raw salads, and certain legumes can be common triggers for some people.

If symptoms persist, a clinician or registered dietitian can help you identify whether specific triggers (like FODMAPs) are relevant for you.

5. Frequently Asked Questions

Should I stop eating salads?

You don’t have to “quit salads forever.” If bloating is a regular issue, try a short reset: swap raw salads for cooked vegetables (soups, roasted squash, steamed carrots) for 1–2 weeks and compare how you feel. Then reintroduce raw veg in smaller portions.

When should I drink bone broth if I feel bloated?

There’s no perfect timing. Many people like a warm cup between meals or as a gentle starter before dinner. Start small and see what feels best for your body.

Does bone broth help with acid reflux?

Reflux triggers vary a lot. Warm liquids feel soothing for some people and irritating for others. If you have reflux, start with a small amount and pay attention to your response. If symptoms are frequent, speak to a healthcare professional.

Can I add ginger?

Yes—if you tolerate it. Ginger is a common kitchen ingredient in “settling” teas and broths. Add a thin slice to warm broth and keep it mild at first.

Which Collanature option is best for a sensitive stomach?

If you want the simplest starting point, many people begin with the Natural (No-Flavour) option. Collanature describes it as made from beef bones, vegetables (onion, celery, carrot, parsnip) and water, slow-cooked for 48 hours and blast-frozen at −18°C to avoid preservatives.

Final Thoughts

You don’t have to punish your stomach to “eat healthy.” If raw food regularly makes you feel worse, try a warmer, simpler approach for a while. Comfort matters—and consistency beats intensity.

Shop Collanature: Natural (No-Flavour) or Wild Berries.