For centuries, bone broth has been a staple in traditional cooking, valued for its rich flavor and restorative qualities. The practice of slow-simmering animal bones and connective tissues in water extracts a wealth of nutrients, including collagen, gelatin, and amino acids. As a modern wellness trend, it is celebrated for its purported benefits, from improving joint and skin health to boosting immunity and mending gut integrity. Yet, despite its reputation as a healing elixir, some people find that drinking it makes them feel inexplicably unwell.
The Histamine Connection
One of the most common reasons people feel strange after drinking bone broth is histamine intolerance. Histamine is a chemical involved in immune responses and is naturally present in many foods. Foods that are fermented, aged, or cooked for long periods, like traditional bone broth, tend to have higher concentrations of histamine.
If your body lacks the necessary enzymes, such as diamine oxidase (DAO), to break down histamine efficiently, it can accumulate and trigger a variety of symptoms. A high-histamine food like bone broth can cause a histamine response, leading to a cluster of side effects that can feel very strange and uncomfortable. These can be similar to allergy symptoms but are caused by an enzyme deficiency rather than a true allergic reaction.
Glutamate Sensitivity
Bone broth is naturally rich in free glutamates, an amino acid that can act as an excitatory neurotransmitter. While many people tolerate glutamate without issue, some individuals are sensitive to it and may experience neurological or pain-related symptoms. These reactions are often misunderstood and can contribute to a general feeling of being unwell after consumption.
The Gut “Healing Crisis”
For individuals with pre-existing gut issues, such as "leaky gut" or Small Intestinal Bacterial Overgrowth (SIBO), drinking bone broth can trigger a temporary worsening of symptoms known as a "healing crisis" or Herxheimer reaction. When the gut microbiome is in a state of imbalance (dysbiosis), introducing a concentrated dose of gut-supportive compounds can cause a detox-like effect. This can lead to increased bloating, gas, diarrhea, or a feeling of malaise as the gut environment shifts and rebalances. This does not mean bone broth is harmful, but rather that it is powerfully affecting a pre-compromised system.
Addressing the Discomfort: Solutions and Strategies
Instead of abandoning bone broth altogether, there are several steps you can take to alleviate these adverse effects and potentially continue enjoying its benefits. The key is to understand your body's unique response and tailor your approach accordingly.
Here are some strategies to consider:
- Start with a lower dose. Begin with a small amount, like 1/4 cup, and see how your body reacts before increasing your intake.
- Choose shorter-simmered broths. The longer the cooking time, the higher the histamine content. Opt for a meat broth simmered for only a few hours instead of a bone broth cooked for 24+ hours.
- Experiment with different bones. Broths made from chicken tend to have lower histamine levels than beef. If beef broth causes an issue, try a chicken-based version.
- Consider a low-histamine alternative. A simple meat broth, made with just meat and vegetables simmered for a short time, can provide similar gut-soothing benefits with significantly less histamine.
- Manage sodium intake. Many commercial broths contain high levels of sodium, which can cause headaches or blood pressure changes in sensitive individuals. Choose unsalted or low-sodium varieties or make your own to control the salt.
- Support gut healing with supplements. For histamine intolerance related to a gut imbalance, supplements containing DAO enzymes or probiotics might help reduce symptoms. Consult with a healthcare professional before starting any new supplement regimen.
Potential Causes of Bone Broth Reactions
| Symptom | Possible Cause | Action to Take |
|---|---|---|
| Headache / Dizziness / Brain Fog | Histamine Intolerance | Try a low-histamine meat broth or shorter simmered version. |
| Anxiety / Restlessness | Glutamate Sensitivity | Reduce portion size or avoid if sensitive to free glutamates. |
| Bloating / Gas / Diarrhea | Gut Dysbiosis (Healing Crisis) | Start with very small amounts and gradually increase; work on overall gut health. |
| Skin Rash / Hives | Histamine Intolerance / Allergic Reaction | Discontinue use and consult a healthcare provider. |
| Fatigue / Mental Exhaustion | Histamine or Glutamate Intolerance | Monitor symptoms and reduce intake; consider alternatives. |
Conclusion: Finding Your Personalized Nutrition Diet
Feeling weird after drinking bone broth is a real experience that points to the complexity of individual body chemistry. Far from being a universal cure-all, the effects of bone broth are highly personal and depend on your specific metabolic and gut health profile. By understanding the roles of histamine, glutamate, and your own gut health, you can pinpoint the cause of your discomfort. Rather than giving up on this nutritious food, try adjusting your intake or preparation method. Start slow, listen to your body's signals, and consider shorter-cooked or low-histamine alternatives. As with any dietary change, consulting with a doctor or registered dietitian can provide personalized guidance and ensure you find a nutrition diet that works for you. According to Harvard Health, the benefits of bone broth are not a one-size-fits-all solution, and focusing on a diverse diet is key.
