Bone broth has earned a reputation as a wellness elixir, touted for its gut-healing properties, joint support, and high protein content. Many health-conscious individuals sip it daily, use it as a base for soups, and incorporate it into various recipes. However, as with any popular food, it’s crucial to look beyond the hype and understand the potential downsides. For some people, the very compounds that make bone broth beneficial can also cause adverse reactions.
Histamine and Glutamate Intolerances
Two of the most cited concerns regarding bone broth consumption relate to sensitivities to histamines and glutamates, which can build up during the long simmering process.
- Histamine Intolerance: Histamines are naturally occurring compounds in fermented and aged foods. For most, they are broken down easily by enzymes in the body. However, individuals with histamine intolerance lack sufficient enzymes to process them, leading to a build-up that can cause an inflammatory reaction. Bone broth, especially when simmered for an extended period, can become a high-histamine food, causing a range of symptoms in sensitive people, including:
- Headaches and migraines
- Bloating, gas, and digestive upset
- Skin issues like rashes or hives
- Brain fog and fatigue
- Glutamate Sensitivity: Glutamate is an amino acid abundant in bone broth. During cooking, it can convert into free glutamate, which acts as an excitatory neurotransmitter. While important for brain function, an excess can lead to adverse effects in sensitive individuals, such as anxiety, restlessness, insomnia, and headaches. Children are particularly susceptible to behavioral changes from glutamate sensitivity.
Risks of Heavy Metals and Contamination
A persistent concern surrounding bone broth is the potential for heavy metal contamination, specifically lead, which can accumulate in animal bones.
The Lead Concern in Bones
Lead is stored in the bones, and some studies, though not all, have shown that lead can leach into the broth during the long simmering process. One pilot study showed a significantly higher lead concentration in chicken bone broth compared to the water used to make it. However, other studies have found lead levels to be low and the overall risk minimal, especially with high-quality bones. Despite the mixed research, the risk is a valid consideration, especially for vulnerable populations like pregnant women. Sourcing high-quality bones from grass-fed, pasture-raised animals is a recommended mitigation strategy.
Sourcing and Manufacturing Quality
Beyond heavy metals, the quality of bone broth can be compromised by poor manufacturing practices. The market contains a wide range of products, and some mislabeled or fraudulent versions may contain fillers, excessive sodium, yeast extracts, and artificial flavors. These additives can negate any potential health benefits and introduce harmful substances into your diet. Always research brands carefully to ensure you are purchasing a high-quality product from a reputable source.
High Sodium and Gout Concerns
For many, the high sodium content of store-bought bone broths is a significant drawback, along with its purine content, which is a concern for individuals with gout.
Monitoring Sodium Intake
Many commercial bone broths are heavily seasoned for flavor, leading to a high sodium count. Some varieties can contain over 450 milligrams of sodium per cup, which is a significant portion of the recommended daily limit. High sodium intake can be problematic for individuals with high blood pressure, heart disease, or kidney issues. The best way to control sodium is to make your own broth at home, allowing you to add salt to taste.
Purines and Uric Acid
Bone broth made from animal products contains purines, which the body converts into uric acid. In high concentrations, uric acid can lead to a condition known as gout, characterized by painful joint inflammation. While bone broth contains only moderate levels of purines, individuals with a history of gout or kidney problems may want to limit their intake or opt for lower-purine alternatives.
Digestive and Spoilage Risks
Even with a well-tolerated, high-quality product, improper handling and pre-existing conditions can cause issues.
Digestive Upsets
Some people, especially those with pre-existing digestive issues, may experience side effects like bloating, gas, or constipation when first introducing bone broth. This is often due to the gut adjusting to the new nutrient composition. Starting with small amounts (e.g., a quarter cup) and gradually increasing intake can help minimize discomfort. In some cases, digestive upset may be a symptom of histamine or glutamate sensitivity, necessitating a re-evaluation of consumption.
Food Safety and Storage
Homemade bone broth lacks preservatives and can spoil quickly if not stored correctly. It is a nutrient-rich medium, making it a hospitable environment for bacterial growth. Signs of spoilage include a sour smell, cloudy appearance, or the presence of mold. Always store broth in an airtight container in the refrigerator (for 3-5 days) or freezer to prevent foodborne illness.
Weighing the Pros and Cons
To make an informed decision, it's helpful to compare the purported benefits with the potential negatives.
| Aspect | Potential Benefits (Pros) | Potential Negatives (Cons) |
|---|---|---|
| Sourcing & Quality | Nutrient-rich if sourced properly (e.g., pasture-raised). | Potential for fraudulent, mislabeled, or additive-filled products. |
| Heavy Metals | High-quality bones minimize risk. | Risk of lead and other heavy metal leaching from bones. |
| Sodium Content | Low-sodium versions available, or can be controlled at home. | Store-bought options often have very high sodium levels. |
| Sensitivities | Healing for many, especially regarding gut health. | High histamine and glutamate content can cause adverse reactions in some people. |
| Gut Health | Contains gelatin and collagen to support gut lining. | May cause digestive upset in sensitive individuals or those with underlying gut issues. |
| Joints & Skin | Contains amino acids for collagen production. | Limited evidence to show that ingesting collagen directly boosts collagen formation. |
Conclusion
For most individuals, drinking bone broth in moderation is safe and can be a nutritious addition to the diet. The key to mitigating potential negatives is to be an informed consumer. Prioritize high-quality, reputable brands or, better yet, make your own at home to control ingredients and simmering times. Be mindful of potential symptoms related to histamine and glutamate sensitivities, and consult a healthcare professional if you have concerns related to high sodium, purine levels, or other underlying conditions. By taking these precautions, you can enjoy the potential benefits while minimizing any associated risks.
For additional resources on bone broth and its preparation, a helpful guide can be found at the Harvard Health Publishing website covering the benefits of bone broth.
Frequently Asked Questions
Can drinking bone broth cause digestive problems?
Yes, some individuals may experience digestive issues like bloating, gas, or constipation, especially when first adding bone broth to their diet. These symptoms can indicate a sensitivity or a gut that is adjusting to new compounds, like histamines.
Is it possible to have an allergic reaction to bone broth?
While not a true allergy, some people can have a histamine or glutamate intolerance, which causes inflammatory or neurological reactions that can resemble an allergic response. These symptoms can include headaches, skin issues, or fatigue.
How can I make low-histamine bone broth?
To minimize histamine content, shorten the cooking time significantly (some sources suggest just 2-3 hours) and avoid using vinegar. Using fresh, high-quality meat instead of just bones can also help.
Does bone broth contain heavy metals like lead?
Some research indicates that trace amounts of lead can leach from bones into the broth, though the studies are mixed and the risk level is debated. Sourcing organic, pasture-raised bones from reputable providers is recommended to minimize this risk.
Can bone broth trigger gout attacks?
Bone broth contains moderate levels of purines, which can be converted to uric acid in the body. Individuals with gout should be mindful of their intake, as excessive purines can trigger a flare-up.
What are the risks of consuming too much bone broth?
Excessive consumption can lead to too much sodium, which is a concern for people with high blood pressure. For those with sensitivities, too much histamine or glutamate can exacerbate symptoms. The key is moderation and listening to your body.
Is bone broth safe during pregnancy?
Because of the potential for heavy metal contamination, even if minimal, pregnant women should exercise caution. It is always best to consult a healthcare provider or a registered dietitian before making significant dietary changes during pregnancy.
How can I tell if my bone broth has gone bad?
Signs that homemade bone broth has spoiled include a sour or off-putting smell, a cloudy or discolored appearance, or a slimy texture. If you notice any of these signs, it's safest to discard the broth.
Are store-bought bone broths safe?
Most are safe, but it is important to read labels carefully to check for high sodium content, additives, or fillers. Choosing reputable brands that prioritize high-quality sourcing is key.
What is a good bone broth alternative for sensitive individuals?
For those with sensitivities to histamines or glutamates, a meat broth cooked for a shorter duration (2-3 hours) using only meat and fresh vegetables can be a suitable alternative. This reduces the histamine and glutamate buildup associated with long-simmered bone broths.
How long can homemade bone broth be stored in the fridge?
Homemade bone broth should be stored in an airtight container in the refrigerator and consumed within 3 to 5 days. For longer storage, it can be frozen for several months.
What can I do if I experience side effects from bone broth?
If you experience adverse reactions, stop consuming the broth. If you suspect a histamine or glutamate sensitivity, you can try a shorter-cooked meat broth instead. Consulting a healthcare professional can help identify the root cause of your symptoms.
