Histamine and Glutamate Intolerance
One of the most reported negative effects of bone broth is related to its high content of histamines and free glutamates, especially in versions cooked for extended periods. For the estimated small percentage of the population with histamine intolerance, this can cause a range of unpleasant symptoms.
Symptoms of Histamine Intolerance
- Headaches or migraines
- Skin issues like hives, rashes, or itchiness
- Digestive problems, including bloating, gas, and stomach pain
- Brain fog, dizziness, and fatigue
- A rapid heart rate or palpitations
Similarly, some individuals are sensitive to free glutamates, which can also be present in bone broth. Glutamate sensitivity can manifest as headaches, anxiety, restlessness, and mental exhaustion. The longer the broth is simmered, the higher the concentration of these compounds can become.
Concerns Over Heavy Metals
Another widely discussed risk associated with bone broth is the potential for heavy metal contamination, specifically lead. Since bones can accumulate heavy metals from the environment, there is a concern that these toxins could leach into the broth during the lengthy simmering process.
Mixed Research on Heavy Metals
- Initial Findings: A 2013 study found that chicken bone broth contained significantly more lead than the control water, raising serious red flags.
- Later Rebuttals: However, subsequent research and analysis, including a 2017 study in Food & Nutrition Research, have found that the risks of ingesting heavy metals like lead and cadmium from bone broth are minimal, with levels often lower than safety thresholds.
- The Importance of Sourcing: The key takeaway is that the risk is highly dependent on the source and quality of the bones used. Broths made from animals raised on clean, non-contaminated land are less likely to contain high levels of heavy metals.
Excess Sodium
Many commercially available bone broths contain large amounts of sodium to enhance flavor. For individuals on a low-sodium diet due to conditions like high blood pressure, heart disease, or kidney disease, this high salt content can be dangerous. A single cup can sometimes contain a significant portion of the recommended daily sodium intake. Always check the nutrition label for sodium levels, or opt for low-sodium or unsalted varieties.
Digestive Issues
For many, bone broth is lauded for improving gut health, but for others, it can cause digestive problems. The high gelatin content can sometimes lead to issues like bloating, gas, constipation, or diarrhea, especially when consumed in large quantities or by those with a sensitive digestive system. If you experience these symptoms, it is best to reduce your intake and monitor your body's reaction. Some people with pre-existing conditions like IBS might find their symptoms triggered.
The Problem with Fake and Low-Quality Broths
One of the biggest pitfalls for consumers is the prevalence of misrepresented or low-quality bone broth products on the market. Many mass-produced broths are simply flavored stocks containing unhealthy additives and fillers, not genuine, nutrient-rich bone broth simmered for hours. These can contain yeast extracts, natural flavors, and excessive sodium, failing to deliver the promised health benefits and potentially adding harmful ingredients to your diet. To avoid this, research brands carefully or consider making your own at home from quality-sourced bones.
Comparison of Potential Risks: Homemade vs. Commercial Bone Broth
| Feature | Homemade Bone Broth Risks | Commercial Bone Broth Risks |
|---|---|---|
| Heavy Metals | Risk is dependent on the sourcing of bones; using bones from healthy, pasture-raised animals minimizes risk. | Risk varies by brand; reputable companies test for heavy metals, but low-quality brands may not. |
| Sodium Content | User has complete control over sodium levels; can be made unsalted. | Often high in sodium for flavor enhancement; requires careful label reading. |
| Histamine/Glutamate | Higher risk due to longer cooking times, but can be controlled by shortening the simmer. | Risk is present depending on manufacturing process and additives; often higher than perceived. |
| Additives & Fillers | None, as ingredients are controlled by the user. | Possibility of artificial sweeteners, flavors, and other additives in low-quality products. |
| Nutrient Consistency | Nutrient content can vary batch-to-batch based on ingredients and process. | More consistent nutrient content due to standardized recipes, but not always high quality. |
Conclusion
While celebrated for its nutritional profile, bone broth is not a universal health panacea and does carry potential negative effects. The primary concerns revolve around individual sensitivities to histamines and glutamates, the potential for heavy metal exposure (though minimal in properly sourced broth), and the high sodium content of many commercial products. Digestive upset can also occur, particularly for those with a sensitive gut. To mitigate these risks, consumers should consider making homemade broth with quality-sourced bones, carefully read the labels of commercial products, and listen to their body's response. It is always wise to consult a healthcare professional, especially if you have pre-existing health conditions, before incorporating bone broth into your regular diet. A balanced diet and healthy lifestyle remain the most reliable path to overall health.
Are there any negative effects of bone broth? A final word
Despite the potential downsides, bone broth remains a nourishing food for many. The key is to be an informed consumer and consider your own body's needs. For those without specific intolerances or sensitivities, enjoying a quality-sourced, low-sodium bone broth in moderation can be a healthy addition to the diet.
For more information on recommended daily sodium intake, you can visit the U.S. Food and Drug Administration's website.
