The Bone Broth Benefits
You’ve heard about the bone broth benefits …but for some, bone broth may be doing your gut more harm than good. If you’ve ever experienced stomach pain or discomfort after drinking bone broth, here’s why…
Bone broth is a “gut-loving” food known for its mineral-rich immune boosting, gut healing and nutrient rich benefits. Packed with gut healing amino acids and proteins, like glycine, glutamine, collagen and gelatin; and rich minerals in forms that your body can easily absorb including: calcium, magnesium, phosphorus, silicon, and sulphur— Bone Broth is a “super food” for the gut to say the least.
However… Even though bone broth is highly touted to “heal the gut,” if you have histamine intolerances, bone broth may actually make you feel worse—not better.
Histamine is a chemical in your body that causes an immediate inflammatory reaction in your immune system when your body is threatened by an outside invader (like allergens in the air, or foods you can’t digest). Histamine causes an “immune reaction” (like swelling blood vessels, itchy eyes, headaches, upset stomach), and calls upon your white blood cells come to the rescue. If you’ve ever been stung by a bee or bitten by an ant, and you see the redness and swelling, that’s histamine-related.
Typically, your white blood cells “save the day” and suppress the immune response—clearing out the histamine. However, with histamine intolerance, you DON’T clear histamine properly, and instead of “going away”—the histamine actually sticks around in your body, creating an inflammatory response.
Bone broth is rich in histamine due to the longer cooking times of bones over the course of 24 to 72 hours. The longer a food sits or cooks, the higher histamine.
High histamine foods include:
- Fermented foods
- Pickled foods
- Dried fruit
- Nightshade Vegetables (tomatoes, eggplants)
- Soured food
- Smoked meats and fish
- Histamine-releasing foods (bananas, pineapples, alcohol, shellfish, tomatoes, strawberries, dairy, chocolate, wheat)
- And…Bone broth
Hence, if you have “histamine intolerance,” your body (and gut) may see the simple sip of bone broth as a foreign “invader.”
Hello tummy aches, bloating, stomach cramps or discomfort in your gut that makes NO SENSE. (“I thought bone broth was good for me?!”).
Other symptoms may also include headaches or brain fog, increased anxiety, fatigue, skin breakouts, swelling or hormonal imbalances.
What causes histamine intolerance in the first place?
It all goes back to the gut. Common triggers to histamine intolerance include:
- Dysbiosis and fungal overgrowth
- Low stomach acid
- Undermethylation (inability of your body to activate or turn on response to break down histamine)
- Higher consumption of histamine foods
- Frequently drinking fermented wine, beer, alcohol
- Other food intolerances
- Long term use of medications, antibiotics or NSAIDS
- Long term use of allergy medicines
- Diamine Oxidase (DAO) deficiency (enzyme that breaks down histamine)
Try meat broth. Unlike bone broth that simmers for 24 to 72 hours, meat broth takes 2 to 3 hours, inhibiting high histamine formation.
In addition, as you heal your gut, figuring out what’s causing histamine intolerance in the first place is essential and addressing it appropriately.
Common “gut tests” may include a SIBO breath test, comprehensive stool analysis, food intolerance testing, organic acids testing, intestinal permeability screening, and personal elimination experimentation (removing histamine foods for at least 30 days then reintroducing them one by one). Protocols vary—depending on what gut imbalances are present—but your baseline gut supports will not change (ie. pre-biotics, probiotics, sleep, clean filtered water and quality foods).
In the mean time, other helpful tools include:
2. Eating low histamine foods such as:
- Fresh meats, fish and poultry
- Dark Leafy Greens (sans spinach)
- Other veggies (except nightshades) & Starchy tubers/roots (carrots, sweet potatoes, beets, winter squashes)
- Coconut Oil, Ghee, Grass-fed Butter, Extra Virgin Olive Oil, Lard
- Herbal Teas
- Fresh Fruits
- And….meat broth.
Meat Broth Recipe
- Whole Pastured chicken
- Filtered water
Place meat in a large stock pot and cover with filtered water. Bring to a boil, cover, and reduce to a simmer. Cook until the meat is cooked all the way through, up to 3 hours Strain the meat and bones out to yield a delicious and nourishing broth. Consume or store in glassware container/jars.