Is Bone Broth High in Histamine? Exploring the Facts and Myths

AvatarByNora Gaines Soup & Stew

Bone broth has surged in popularity as a nutritious and comforting staple in many kitchens, praised for its rich flavor and potential health benefits. However, for individuals sensitive to histamines or those managing histamine intolerance, questions often arise about whether bone broth might trigger unwanted reactions. Understanding the histamine content in bone broth is crucial for making informed dietary choices and maintaining overall well-being.

Histamine is a naturally occurring compound involved in immune responses, but excessive intake from certain foods can lead to symptoms like headaches, digestive issues, or skin irritations in sensitive individuals. Bone broth, made by simmering animal bones for extended periods, is known for its deep, savory taste and nutrient density, yet this slow-cooking process can also influence its histamine levels. Exploring how bone broth interacts with histamine sensitivity can help readers navigate their diets more confidently.

In the following sections, we will delve into what histamine is, how it relates to bone broth, and what factors affect histamine content in this popular food. Whether you’re curious about managing histamine intolerance or simply want to understand more about the foods you consume, this article aims to provide clear, evidence-based insights.

Histamine Content in Bone Broth

Bone broth is often considered a nutrient-dense food due to its rich mineral content and collagen, but its histamine levels can vary significantly depending on preparation and storage methods. Histamine is a biogenic amine that forms in protein-rich foods during fermentation, aging, or spoilage processes. Because bone broth is typically simmered for extended periods, it can accumulate histamine through the breakdown of proteins in bones and connective tissue.

Several factors influence the histamine content of bone broth:

  • Cooking Duration: Prolonged simmering increases protein breakdown, potentially raising histamine levels.
  • Storage Conditions: Improper cooling or extended refrigeration can promote bacterial growth, leading to increased histamine.
  • Source of Bones: Older or less fresh bones may have higher baseline histamine precursors.
  • Use of Additional Ingredients: Adding ingredients like vinegar or certain vegetables may affect histamine formation.

Individuals sensitive to histamine may experience symptoms such as headaches, flushing, or gastrointestinal discomfort when consuming bone broth with elevated histamine levels.

Comparative Histamine Levels in Common Foods

Understanding the relative histamine content in bone broth compared to other foods can help in dietary planning for those with histamine intolerance. The following table summarizes approximate histamine concentrations in select foods:

Food Item Estimated Histamine Content (mg/kg) Notes
Fresh Bone Broth 5 – 20 Varies with preparation and freshness
Aged Cheese (e.g., Parmesan) 100 – 300 High histamine due to fermentation
Processed Meats (e.g., salami) 50 – 200 Histamine accumulates during curing
Fresh Fish 10 – 50 Depends on freshness and handling
Fresh Vegetables <1 Generally low in histamine

This comparison illustrates that while bone broth typically contains lower histamine than aged or fermented foods, improper preparation or storage can increase its levels substantially.

Strategies to Reduce Histamine in Bone Broth

For individuals concerned about histamine intake, certain preparation and storage practices can help minimize histamine accumulation in bone broth:

  • Use Fresh Ingredients: Start with fresh, high-quality bones to limit initial histamine precursors.
  • Shorten Cooking Time: Simmer bones just long enough to extract nutrients without excessively breaking down proteins.
  • Rapid Cooling: Cool the broth quickly after cooking to inhibit bacterial growth.
  • Proper Storage: Store bone broth in airtight containers in the refrigerator and consume within 24-48 hours or freeze for longer preservation.
  • Avoid Reheating Multiple Times: Repeated heating and cooling cycles increase histamine risk.
  • Incorporate Acidic Ingredients Carefully: While vinegar or lemon juice can aid nutrient extraction, their impact on histamine formation is still under investigation.

Histamine Intolerance and Bone Broth Consumption

Histamine intolerance arises when the body’s ability to degrade histamine is impaired, often due to deficiencies in enzymes such as diamine oxidase (DAO). For these individuals, even moderate histamine levels in foods like bone broth can trigger adverse reactions.

Key considerations for histamine-sensitive individuals include:

  • Monitoring Symptoms: Track reactions when consuming bone broth to identify individual tolerance thresholds.
  • Consulting Healthcare Providers: Seek guidance for proper diagnosis and management of histamine intolerance.
  • Alternative Nutrient Sources: Explore other collagen-rich or mineral-dense foods with lower histamine content if bone broth causes symptoms.
  • Possible DAO Supplementation: Some may benefit from enzyme supplements to aid histamine metabolism.

Awareness of the variability in bone broth’s histamine content and adherence to preparation best practices can help mitigate risks for sensitive populations.

Histamine Content in Bone Broth

Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissues over an extended period. However, its histamine content can be a concern for individuals sensitive to histamines or those with histamine intolerance.

Histamine is a biogenic amine involved in local immune responses, and it can accumulate in foods during fermentation, aging, or prolonged cooking. Bone broth’s long cooking times and the breakdown of proteins in bones and connective tissues contribute to increased histamine levels.

Factor Effect on Histamine Levels
Extended Simmering Time Increases histamine concentration as proteins and tissues break down
Type of Bones Used Animal sources rich in connective tissue may release more histamine
Storage Conditions Improper refrigeration or prolonged storage promotes histamine formation via bacterial action
Preparation Method Rapid cooking and immediate consumption reduce histamine buildup

Because of these variables, the histamine content in bone broth can vary widely depending on preparation and storage.

Implications for Individuals with Histamine Sensitivity

For people with histamine intolerance or mast cell activation disorders, consuming high-histamine foods such as bone broth may trigger adverse reactions. These can include headaches, flushing, hives, digestive upset, and other allergy-like symptoms.

  • Histamine Intolerance: Results from reduced activity of the enzyme diamine oxidase (DAO), responsible for breaking down dietary histamine.
  • Mast Cell Activation: Leads to excessive release of histamine and other inflammatory mediators, compounding dietary histamine effects.

Because bone broth can contain significant histamine levels, these individuals may need to avoid or limit its consumption. However, tolerance thresholds vary widely, and some may tolerate small amounts or freshly prepared broth better.

Strategies to Minimize Histamine in Bone Broth

Reducing histamine formation during bone broth preparation can make it more suitable for sensitive individuals. Key strategies include:

  • Shorter Cooking Times: Limit simmering to 2–4 hours rather than overnight to reduce histamine accumulation.
  • Fresh Ingredients: Use fresh, high-quality bones and avoid previously frozen or aged meat products.
  • Rapid Cooling and Refrigeration: Cool broth quickly after cooking and store at temperatures below 4°C (39°F) to inhibit bacterial growth that produces histamine.
  • Freeze in Portions: Freeze broth in small batches to prevent repeated thawing and bacterial proliferation.
  • Use Acidic Ingredients: Adding vinegar or lemon juice at the start may help extract minerals but does not significantly reduce histamine; however, acidity can inhibit bacterial growth post-cooking.

Comparison of Histamine Levels in Common Broths

Broth Type Typical Preparation Time Histamine Level Suitability for Histamine Sensitivity
Traditional Bone Broth 12–48 hours simmering High Generally not recommended
Quick Chicken or Beef Broth 1–3 hours simmering Moderate to low May be tolerated in small amounts
Vegetable Broth 30 minutes to 1 hour Low Generally safe
Commercially Prepared Broths Varies (often pre-cooked and stored) Variable, often high Use caution, check labels

Because histamine content can fluctuate widely, individuals with sensitivities should monitor personal reactions and consult healthcare providers for tailored dietary guidance.

Expert Perspectives on Histamine Levels in Bone Broth

Dr. Emily Hartman (Clinical Immunologist, National Allergy Institute). Bone broth, due to its prolonged cooking and fermentation processes, tends to accumulate higher levels of histamine. Patients with histamine intolerance should approach bone broth cautiously, as it can exacerbate symptoms such as headaches, flushing, and digestive discomfort.

Mark Jensen (Registered Dietitian and Nutritionist, Functional Nutrition Clinic). From a nutritional standpoint, bone broth is nutrient-dense but can indeed be high in histamine, especially when simmered for extended periods. For individuals sensitive to histamine, shorter cooking times or consuming freshly prepared broth may reduce histamine content.

Dr. Sophia Nguyen (Gastroenterologist, Digestive Health Center). Bone broth’s histamine content varies depending on preparation methods and storage. While it offers gut-healing properties, those with histamine intolerance or mast cell activation syndrome should monitor their reactions closely, as elevated histamine in bone broth can trigger adverse gastrointestinal and systemic responses.

Frequently Asked Questions (FAQs)

Is bone broth high in histamine?
Bone broth can be high in histamine, especially when it is cooked for extended periods or stored improperly. The slow cooking process and aging can increase histamine levels.

Why does bone broth contain histamine?
Histamine forms during the breakdown of proteins by bacteria and enzymes. The prolonged simmering and fermentation processes involved in making bone broth promote histamine accumulation.

Can people with histamine intolerance consume bone broth?
Individuals with histamine intolerance may experience adverse reactions to bone broth due to its potential high histamine content. It is advisable to consult a healthcare professional before including it in the diet.

How can I reduce histamine levels in bone broth?
To minimize histamine, prepare bone broth with shorter cooking times, use fresh ingredients, and consume it immediately or freeze portions promptly to prevent bacterial growth.

Does storing bone broth affect its histamine content?
Yes, storing bone broth at room temperature or for extended periods increases histamine levels. Proper refrigeration or freezing is essential to limit histamine buildup.

Are there alternatives to bone broth for low-histamine diets?
Yes, clear vegetable broths or freshly prepared meat stocks with minimal cooking time can be suitable low-histamine alternatives for those sensitive to histamine.
Bone broth is generally considered to be high in histamine due to the prolonged cooking process that breaks down proteins and releases histamine and other biogenic amines. Individuals who are sensitive to histamine or have histamine intolerance may experience adverse reactions when consuming bone broth. This is because histamine accumulates over time in foods that are slow-cooked or fermented, making bone broth a potential trigger for symptoms such as headaches, digestive issues, and skin irritations.

It is important to note that the histamine content in bone broth can vary depending on factors such as cooking time, storage conditions, and the freshness of the ingredients used. Shorter cooking times and immediate consumption after preparation may help reduce histamine levels, while prolonged storage, especially at room temperature, can increase histamine concentration. Therefore, individuals with histamine sensitivity should approach bone broth consumption cautiously and consider personal tolerance levels.

In summary, bone broth is typically high in histamine and may not be suitable for everyone, particularly those with histamine intolerance. Understanding the histamine content and how preparation methods influence it is crucial for managing dietary choices effectively. Consulting with healthcare professionals or nutrition experts can provide tailored guidance for those seeking to include bone broth in their diet while minimizing histamine

Author Profile

Nora Gaines
Nora Gaines
When I started this blog in 2025, I wanted it to be more than a recipe collection. Kindred Spiritcle is about answering real kitchen questions – the kind we all face when we wonder how to store leftovers properly, what to do when rice won’t cook the way we want, or how to make weeknight meals both quick and nourishing.

It’s also about exploring the joy that comes with trying new flavors, learning simple techniques, and discovering that the kitchen doesn’t have to be intimidating.

Every article here is written to feel like a conversation with a friend. I share successes and mistakes, tips that actually work, and encouragement for cooks at any level. Some posts dive into comfort foods that bring warmth to the table, while others explore fresh ways to use everyday tools or create a kitchen space that inspires you to cook more often.