One of the intentions behind these articles is to occasionally bust some myths and this week we’re going to do just that. With bone broth being marketed as THE magic bullet solving all of our health and beauty problems, I’m going to burst that bubble just a little and bring us back down to earth.
Don’t get me wrong, bone broth can absolutely be healing. It’s nutrient-dense and has amazing gut healing properties. But as with most things in life, context matters and balance is key…
Today, I want to focus on bone broth protein powder specifically because I see so many of my patients taking it as a supplemental form of protein. Many of these same patients also struggle with chronic gut issues such as bloating as well as other symptoms like headaches, skin issues, anxiety and/or brain fog.
Now, you may say that this sounds like me, but my GI symptoms were going on even before taking the bone broth-based protein. And that is very well possible, but something to keep in mind is that even though your gut issues may have not started because of the protein powder, they could be exacerbated by it.
So let’s discuss some of the potential reasons for this…
Histamine sensitivity or histamine intolerance
Bone broth is high in histamine (especially slow cooked bone both) and high levels of histamine can cause bloating due to increasing gut permeability and triggering inflammatory responses.
Please note that histamine intolerance and histamine sensitivity are not quite the same.
Histamine intolerance refers to a metabolic imbalance where the body can’t break down histamine efficiently, usually due to low levels or impaired activity of, mainly, an enzyme called DAO (diamine oxidase).
Histamine sensitivity is a reactive or heightened response to histamine, even if histamine breakdown pathways are functioning. Think of this as more of your immune or nervous system being on edge.
Impaired digestion
Bone broth contains one of the highest sources of gelatin and gelatin can be hard to digest, especially if you have low stomach acid or digestive enzymes.
This undigested protein can ferment in the gut causing or exacerbating gas and bloating.
There is also a histamine connection here. High histamine levels may further impair secretion of stomach acid and pancreatic enzymes which again can lead to or exacerbate gas and bloating.
Too much glycine
Bone broth is also a rich source of glycine which is an amazing amino acid and neurotransmitter known for its calming effects. Glycine also supports collagen production. However, what we’re understanding is that glycine can have a biphasic or paradoxical effect where too much of it in some individuals can lead to excitatory symptoms such as loose bowels, bloating and GI discomfort.
Again please note that some of these factors can become problematic when we’re consuming large amounts of these nutrients such as found in powders or concentrates, on a daily basis.
So what is a better alternative?? Of course I much rather you eat actual food! I’m talking about red meat from a clean grassfed source. But if you’re looking to supplement what you’re already eating, grassfed beef protein powder can be a great option. Please be aware of artificial flavorings and sweeteners. You can always purchase a clean unflavored product and make it delicious by adding organic berries, cacao nibs, etc.
As always, my goal here is NOT to create fear or to demonize a nutrient-rich food like bone broth. But more so to educate you and encourage you to find your balance with these foods.