Meat Broth Recipe: Low Histamine Bone Broth Alternative (Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate)
High histamine bone broth is one of those “healthy” foods you may have to let go when you have Histamine Intolerance or Mast Cell Activation Syndrome (MCAS). But have you tried meat broth?
Bone broth in a crockpot has become a major health fad over the past few years. And a lot of people have done well with it.
So, what is it about bone broth? Why is it thought to be healthy?
And if it is healthy, why does it cause problems for Mast Cell Activation Syndrome or Histamine Intolerance?
Learn what makes bone broth high histamine and what you can make instead!
My delicious meat broth alternative is:
- Low histamine
- Low oxalate to medium oxalate
- Low lectin
- Low salicylate
- Low FODMAP
- Gluten free
- Dairy free
Plus, you don’t need any special tools like a pressure cooker. It’s simple to make on your stove top.
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
My Broth Journey
I’ve made bone broth so many times over my life.
I worked so hard to recover my health. And I tried anything I could get my hands on! Bone broth was one of the early things I came across almost 20 years ago.
I first got into making a bone broth recipe when I was following the Weston A. Price Foundation. And their way of cooking traditional foods like marrow bones.
I’d make homemade broth with all kinds of animal bones like beef bones. I even simmered chicken broth with feet! This was to get the maximum gelatin and collagen content for gut healing.
I read how good drinking bone broth was supposed to be for healing the gut. And also for joint health.
Back then, I was dealing with all kinds of gut symptoms. But I was also struggling with pain in my joints. And difficulty walking.
I had fatigue, severe allergy issues, and anxiety. And at that point, no one really had any clue of what was happening with me – and I certainly didn’t.
So, making bone broth in a large stock pot was one of my early forays into healthier eating.
I had cleaned up the processed foods in my diet. And I’d taken out most of the sugar. And then I was also working on learning which foods were the most nutrient dense.
Now, when I take something on, I take it on fully. So, I became a bit of a master when it comes to making bone broth.
I was also making ferments, my own kefir, and my own sourdough bread. (A lot of high histamine foods!)
Is Bone Broth High Histamine?
Yes, bone broth is high histamine.
The problem was that I didn’t know that I had both Mast Cell Activation Syndrome and Histamine Intolerance. And these foods were a nightmare for mast cells and my histamine levels.
Eventually, I realized that the bone broth was actually triggering a lot of my symptoms. And it made me so sad to give it up and let it go!
When I figured this out, I had to start going against what I thought was correct about health.
I was doing quite a lot of cooking from that Weston A. Price perspective. And it’s a really great way of eating for a lot of people.
I loved the philosophy of Weston A. Price.
And I loved the focus on going back to our more traditional ways of eating. And for restoring our health.
I thought these would be the magic bullet for my health concerns.
Eventually, I had to learn other ways to improve my gut health.
I had to start opening my mind to what was right for my personal health and my unique situation.
Bone broth does have some health benefits. Let’s look at some of those, next.
Bone Broth Benefits
Bone broth can certainly be food that can help many people’s gut and joints. (Unless you have Mast Cell Activation Syndrome, Histamine Intolerance, or Oxalate Issues like me.)
There isn’t a lot of solid scientific data on bone broth.
But bone broth has many reported benefits like:
- Providing an easy to digest source of key vitamins and minerals
- Supporting the gut with amino acids like glycine and arginine
- Soothing the gut lining and promoting healing
- Improving joint health with collagen
- Promoting restful sleep due to its glycine content
- Plus it’s a high protein source
Bone broth is believed to help lower inflammation. And also provide amino acids needed by the gut lining.
This is why it’s often recommended in gut health protocols for things like Leaky Gut.
Many people who are dealing with conditions such as Inflammatory Bowel Disease (IBD) use bone broth to help their guts. This includes Crohn’s Disease & Ulcerative Colitis.
It’s also recommended for Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO).
But it can be a problem for those with MCAS or Histamine Intolerance! Let’s look at why.
Problems with Bone Broth for Mast Cells and Histamine Levels
The main reason why bone broth causes problems for those of us with Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance is the histamine!
Meat or bones that are cooked for a long time release a fair amount of histamine into the broth.
The apple cider vinegar that many recipes add is also high histamine.
And that’s the very thing we’re trying to avoid. Unfortunately, it’s still high histamine even if you cook it in the Instant Pot instead of a slow cooker.
This build up of histamine is what can lead to dreaded symptoms like:
- Brain fog
- And more
Can you relate to any of these histamine reactions?
Histamine is one potential trigger! And it’s an important one. But there are others, too.
Let’s look next at some of the other potential triggers in bone broth.
Other Mast Cell Triggers in Bone Broth
Beyond the histamine issues, there are other problems. So, you can’t just take extra diamine oxidase (DAO) enzyme with bone broth.
Bone broth is rich in the amino acid glycine. And unfortunately, glycine can be converted to oxalates and glutamate in the body.
This is because pressure cooking can lower lectins in foods. And it can certainly reduce the cooking time.
However, it’s not going to remove the oxalates or glutamates.
Read More: What Are Oxalates?
Wondering how you’ll ever be able to make delicious soup again?
Don’t worry! In the next section, I’ll give you an easy and tasty alternative!
Here’s what to do instead.
What Is Meat Broth?
Meat broth is the best gut supporting bone broth alternative for people with Mast Cell Activation Syndrome or Histamine Intolerance.
Since there really isn’t a low histamine bone broth, what can we make instead? Meat broth!
Meat broth is a wonderful alternative to slow cooked, histamine rich bone broth.
Meat broth is made with just the meat (not the bones) and vegetables. It’s simmered for a short time. So, the histamine release is minimal.
Are there still benefits, despite the shortened cooking time? Absolutely.
That’s great news for anyone on the low histamine diet.
Here are some benefits of meat broth:
- Still has the healing amino acids
- Supports the gut
- Soothes the digestive system
- Much lower in histamine
- Much lower in glycine (fewer oxalate or glutamate issues)
- Easy to make
- Can drink it on its own or use it in low histamine recipes like these:
- Can freeze in cubes for future meals
To make sure you’re getting the benefits without the drawbacks of bone broth, there are a few things to keep in mind.
Next, I’ll share a few cooking tips for keeping your meat broth low histamine.
Meat Broth Recipe Tips
There are some tips I want to share with you before you get started on this meat broth recipe.
Read these to make sure you get the most out of this new technique for low histamine broth.
Low Histamine Meat Broth Sources
Use low histamine meat without mast cell triggers.
If you’re going to make fish broth, make sure it’s wild caught and flash frozen right after it’s caught.
Vital Choice has a lower histamine option. I recommend starting with their king salmon.
You’ll want to buy pasture raised meats that are fed organic non GMO grains.
Buy meat as fresh as possible. It should be frozen right after slaughter. Your best bet is your local farmer.
If you don’t have a local farmer, here are your best 2 options:
White Oak Pastures carries chicken, turkey, lamb, and other meats you can use to make this meat broth recipe.
Most beef is aged making it higher histamine. If you want to make beef broth, make sure you are using a non aged beef.
NorthStar Bison has some options for non aged beef.
They also have pastured chicken, turkey, and rabbit that are frozen right after slaughter. Sometimes they have low histamine fish in stock but it’s not always available.
Low Histamine Meat Broth Prep
Remember to thaw your meat in the fridge. Letting it thaw on the counter at room temperature will build more histamine.
Also, don’t let the meat sit in the fridge after it is thawed. It will build more histamine.
How to Store Meat Broth
You can make a big batch and freeze for other recipes. Or you can even just drink it to soothe your tummy.
To freeze for later, I really like these large 100% BPA free food grade silicone trays for freezing meat broth in. Each compartment is 1 cup. This is the perfect size for a recipe or for drinking.
They come with lids, so they’re easy to stack.
You can also easily double, triple, or quadruple this recipe to use it on days when you’re really fatigued.
Meat Broth Add Ins
I always use my favorite sea salt by Redmond Real Salt.
Use whatever aromatics fit your food intolerances.
If you’d typically use black peppercorns in your broth, use pink peppercorns. Black pepper is high in histamine and high oxalates.
Use flat leaf parsley instead of curly parsley. Flat leaf parsley is lower in oxalates.
If you are avoiding salicylates, then stick with:
- And garlic
If you are avoiding fodmaps, substitute green onion tops for onions. And use garlic infused olive oil instead of cloves.
All right, now you’ve got some notes from the chef. Let’s get cooking!
Here’s the recipe for low histamine, delicious meat broth…
The great thing about this recipe is that it’s very versatile. You can add any combination of seasonings to adapt it for your soup recipe. Or even for your mood!
What are your favorite ingredients to make a meat broth recipe with?
Low Histamine Meat Broth Recipe
- Sharp Knife
- Large Stock Pot with Lid
- Silicone Storage Cubes for leftovers
- Boil your water in a pot over high heat.
- If desired, chop your vegetables.
- When it’s boiling, carefully add meat, vegetables, salt, and any seasonings you wish and let it come to a boil again.
- Simmer for 20 minutes over low heat.
- Take off heat and let cool for 5 minutes.
- Strain and enjoy as is.
- Freeze any leftovers immediately. Transfer to silicone cubes to freeze for future recipes.
Remember to make your meat broth with low histamine meats from these sources!
These are low histamine food options from brands we’ve tested and use regularly.
White Oak Pastures
If you are very histamine intolerant, start with their lowest histamine option: King Salmon.
More Low Histamine Drinks
- Pumpkin Spice Drink – Low Oxalate, Low Lectin, and Low FODMAP
- Tulsi Rose Tea – Low Oxalate, Low Lectin, and Low FODMAP
- Iced Hibiscus Tea – Low Oxalate and Low Lectin
- Elderflower Sparkling Wine Cocktail (plus Mocktail option) – Low Oxalate, Low Lectin, and Low FODMAP
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