What are the Risks of the Bone Broth Diet?

December 24, 2025 •

3 min read

According to a study published in Medical Hypotheses, bone broth, particularly when simmered for extended periods, may release significant amounts of lead, a known neurotoxin. This concerning finding is one of several potential health issues that underscore the importance of understanding the risks of the bone broth diet before beginning the plan.

Quick Summary

The bone broth diet poses several risks, including exposure to heavy metals like lead, potential nutritional deficiencies, and significant side effects from the fasting aspect. It can also exacerbate underlying health conditions such as high blood pressure and kidney disease.

Key Points

Heavy Metal Exposure: Prolonged simmering of animal bones can leach heavy metals, particularly lead, into the broth, posing a long-term toxicity risk.
Nutritional Deficiencies: The diet's restrictive nature eliminates entire food groups, leading to a potential lack of essential nutrients like fiber, calcium, and B vitamins.
Digestive Issues: High concentrations of certain compounds in bone broth can cause unpleasant side effects such as bloating, gas, and diarrhea, especially with high intake.
Fasting Dangers: The very low-calorie fasting periods are unsustainable for many and can lead to fatigue, mood swings, and a cycle of yo-yo dieting.
Health Condition Risks: The high sodium and purine content of some bone broths can be risky for individuals with kidney disease, heart problems, or gout.

Heavy Metal Contamination

One of the most significant concerns regarding the bone broth diet is the risk of heavy metal contamination, particularly from lead. Animal bones naturally accumulate trace amounts of heavy metals from their environment. When these bones are simmered for extended periods, as they are in traditional bone broth preparation, these toxins can leach into the broth.

A small, controlled study found that chicken bone broth contained significantly higher lead concentrations than the water used to make it. While other studies have contradicted these findings, suggesting levels are generally low, the risk remains, particularly with prolonged and high-volume consumption. Consistent intake of trace heavy metals can lead to cumulative exposure, posing risks to the nervous system, kidneys, and bone health over the long term. Pregnant women and children are especially vulnerable to lead exposure and should be cautious.

Nutritional Deficiencies

The bone broth diet is restrictive, particularly the fasting days that limit intake to bone broth and fluids, which can lead to nutritional deficiencies. The diet typically eliminates several food groups, including grains, dairy, legumes, and certain vegetables, on its regular eating days as well. While bone broth contains some nutrients and amino acids, it is not a complete meal replacement.

Low in Fiber: The elimination of grains, legumes, and starchy vegetables means the diet is low in fiber. This can lead to digestive issues such as constipation, bloating, and gas.
Inadequate Calcium: By restricting dairy, the diet may not provide sufficient calcium, which is vital for bone health.
Missing Vitamins and Minerals: Restricting whole food groups can also lead to deficiencies in important B vitamins and other essential nutrients typically found in a balanced diet.

Digestive Distress

For many, bone broth is hailed for its digestive benefits, but for others, it can cause problems. The high concentration of gelatin and other compounds can overload the digestive system when consumed in large quantities, leading to digestive issues.

Bloating and Gas: An overload of certain compounds can cause digestive discomfort.
Diarrhea: Ingesting a large volume of liquid food, especially during fasting periods, can lead to loose stools.
Histamine Intolerance: Long simmering times can result in a high histamine content in the broth, which can trigger adverse reactions in sensitive individuals. Symptoms can include headaches, digestive issues, and skin rashes.

Risks from Fasting and High Sodium

The bone broth diet incorporates intermittent fasting, with followers consuming only bone broth and minimal calories on certain days. This aspect presents its own set of risks.

Very Low Calorie Intake: On fasting days, the diet prescribes a severely limited caloric intake (often around 600 calories), which is far below what most adults need. This can cause fatigue, mood swings, and a feeling of deprivation that may lead to binge eating and yo-yo dieting.
High Sodium Content: Many commercial and even some homemade bone broths can be very high in sodium. This is especially risky for individuals with high blood pressure, heart disease, or kidney problems. It is crucial for these individuals to monitor their sodium intake carefully.

Comparison of Benefits vs. Risks


Aspect	Potential Benefits	Potential Risks
Gut Health	May support the gut lining due to gelatin.	Digestive issues like bloating and diarrhea.
Weight Loss	Potential due to protein content and intermittent fasting.	Unsustainable; can lead to yo-yo dieting and nutritional deficiencies.
Joint & Skin Health	Source of collagen and amino acids.	Unreliable source; inconsistent nutrient levels.
Heavy Metals	Not applicable	Lead contamination and cumulative toxicity.
Satiety	Can help reduce appetite due to protein.	Histamine intolerance and potential for overconsumption of nutrients.

Conclusion

While proponents promote the bone broth diet for weight loss and various health benefits, a closer look reveals several significant risks. The possibility of heavy metal contamination, the danger of nutritional deficiencies from restrictive eating, and potential digestive side effects are key concerns. The low-calorie fasting days can also be unsustainable and detrimental to a healthy relationship with food. Individuals with pre-existing health conditions, pregnant women, and those with a history of disordered eating should be particularly cautious and consult a healthcare provider before starting. Ultimately, sustainable health is best achieved through a balanced diet, not through restrictive, short-term plans. The purported benefits of bone broth can often be found more reliably through a diverse, nutrient-rich diet.

For more information on balanced nutrition, consider exploring resources from reputable health organizations, such as the Dietary Guidelines for Americans provided by the U.S. Department of Agriculture.

Frequently Asked Questions

While the high protein and low-calorie nature may cause initial weight loss, the diet is not scientifically proven for long-term effectiveness and can lead to unsustainable eating patterns and nutritional deficiencies.

To reduce the risk of lead contamination, use bones from high-quality sources like grass-fed or organic animals and consider shorter simmering times, though research is inconclusive.

The diet is not recommended for pregnant or nursing women, individuals with diabetes, kidney disease, or a history of disordered eating.

Yes, consuming large amounts of bone broth can overload the digestive system and cause bloating, gas, and diarrhea, especially for individuals with histamine intolerance.

Some research suggests the heavy metal risk in commercial broths might be minimal, but store-bought options can be very high in sodium, posing a risk for those with high blood pressure.

Many health claims, such as those related to gut health and anti-aging, are largely anecdotal with limited human research. Bone broth is not a miracle cure, and benefits can vary significantly.

Focusing on a balanced, nutrient-dense diet rich in fruits, vegetables, and whole foods is a more sustainable and healthier approach than a restrictive diet.