homemade bone broth
Condiments & Sauces
Is homemade bone broth high in lectin?
Is homemade bone broth high or low in lectin? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why lectin food checker matters
Lectins are proteins found in many plant foods, especially legumes and grains. Some people follow low-lectin diets believing they reduce inflammation and digestive issues, though properly cooked foods have reduced lectin content.
- Proper cooking destroys most lectins - never eat raw beans
- Pressure cooking is highly effective at reducing lectins
- Peeling and deseeding reduces lectin content
- Fermentation can reduce lectins in some foods
- Sprouting may increase or decrease lectins depending on the food
Sensitivities
What homemade bone broth contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where homemade bone broth fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about homemade bone broth
Bone broth is simultaneously the food most often recommended for gut healing and one of the foods histamine intolerant people react to most reliably, which sounds contradictory until you look at how it is made. It grades strongly anti-inflammatory and clean on gluten, lactose, nickel, sulfites, nitrites and nightshades, but moderate on both histamine and free glutamate. A pot of bones simmered for eighteen to twenty four hours, left to cool slowly on the stove and then kept in the fridge for a week is a very long stretch of time in the temperature range bacteria like, and reducing the liquid concentrates whatever has formed. If bone broth makes you feel worse rather than better, that is the mechanism, and the fix is a shorter, fresher, faster-chilled batch rather than giving it up.
Watch for
- Moderate histamine (graded C), and it tracks time far more than recipe.Heat does not create histamine by itself: bacteria convert the histidine in meat and bones into it, so fresh bones, a short cook, rapid cooling and freezing in portions do more for you than any ingredient substitution
- Moderate free glutamate (C).The deep savoury quality of a long simmer is largely glutamate released from meat and connective tissue, which is why a well-reduced broth tastes like it has been seasoned when it has not. People who react to slow cooked stocks, gravies and added MSG often react to bone broth for exactly this reason
- The traditional splash of apple cider vinegar added to draw minerals from the bones is itself graded moderate on histamine, as is any wine that goes into the pot.On a strict low histamine batch, leave both out
- Onion, garlic, leek and celery make the finished liquid high FODMAP even after you strain the solids out.Fructans are water soluble, so they leach into the broth and stay there, which is the opposite of garlic infused oil where they cannot cross into the fat
- Storage is the part people skip.Reheating the same jar every day for a week keeps extending the window for amines to build. Chill the pot fast, ideally in an ice bath, then freeze in single portions and thaw only what you are about to drink
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Lectin Guide
Everything you need to know about lectin sensitivity and smart food choices.
Lectins are proteins found in many plant foods, especially legumes and grains. Some people follow low-lectin diets believing they reduce inflammation and digestive issues, though properly cooked foods have reduced lectin content.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Lectin sensitivity:
View all safe options
If you're sensitive to Lectin, consider these strategies:
- 1Proper cooking destroys most lectins - never eat raw beans
- 2Pressure cooking is highly effective at reducing lectins
- 3Peeling and deseeding reduces lectin content
- 4Fermentation can reduce lectins in some foods
- 5Sprouting may increase or decrease lectins depending on the food
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is homemade bone broth high in Lectin?
Lectin: higher signal - consider smaller servings or swaps.
Can I still eat homemade bone broth if I'm sensitive to Lectin?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Vegan, Vegetarian, and Pescatarian next for a fuller picture.