Histamine is a naturally occurring organic compound that functions as both a chemical messenger in the immune system and a neurotransmitter in the brain. This biogenic amine is also found in many foods, and its amount varies significantly based on processing and storage. For most people, dietary histamine is broken down without issue. However, individuals with a sensitivity often need to monitor their intake. Determining if chicken broth is high in histamine depends entirely on how it is prepared and handled.
How Chicken Broth Becomes High in Histamine
The formation of histamine in chicken broth begins with the breakdown of the amino acid histidine, which is present in the meat and bones. Histamine-producing bacteria use an enzyme called histidine decarboxylase (HDC) to convert histidine directly into histamine. This process accelerates when conditions favor bacterial activity or protein degradation.
The most significant factor elevating histamine is extended cooking duration, typical for traditional bone broths that simmer for eight hours or more. While long simmering extracts minerals, the prolonged heat and time allow proteins to break down, increasing the available histidine for conversion. Since histamine is heat-stable, it does not break down during cooking, leading to a concentrated source in the final liquid.
Bacterial action also contributes substantially to histamine accumulation, especially during cooling and storage. Activity increases dramatically as the broth’s temperature slowly falls after cooking. Broth left to cool slowly or stored for several days in the refrigerator will have a substantially higher histamine concentration than freshly made broth. Starting with older or previously frozen chicken can also result in a higher initial histamine level before cooking begins.
Understanding Histamine Intolerance and the DAO Enzyme
The concern over histamine content relates to Histamine Intolerance (HIT), an imbalance between the amount of histamine consumed and the body’s capacity to metabolize it. The digestive system uses the enzyme Diamine Oxidase (DAO) to break down ingested histamine in the small intestine. DAO acts as a barrier, preventing excessive dietary histamine from entering the bloodstream.
When DAO levels or activity are reduced, the body cannot effectively clear histamine from the gut, allowing it to accumulate and cross the intestinal barrier. This excess histamine circulates, triggering a variety of symptoms. Common manifestations include headaches, migraine, gastrointestinal distress, skin flushing, and rashes.
Several factors can impact the functional capacity of the DAO enzyme. Genetic variations can result in lower natural production of DAO, predisposing some individuals to sensitivity. Certain medications, alcohol consumption, and underlying gut health issues can also inhibit DAO activity. This mechanism explains why some individuals react poorly to high-histamine foods while others consume them without adverse effects.
Low-Histamine Preparation and Storage Strategies
To minimize histamine in chicken broth, individuals must control the factors that accelerate its formation: time, temperature, and bacterial growth. The most direct way to reduce histamine is to drastically shorten the cooking time, avoiding traditional eight-hour simmering methods. Utilizing a pressure cooker is highly recommended, as it produces broth in 20 to 30 minutes, significantly limiting the time for histamine formation. If cooking on the stovetop, the broth should simmer for no more than 90 to 120 minutes.
After cooking, rapid cooling is necessary to halt the proliferation of histamine-producing bacteria. The hot broth should be immediately transferred to an ice water bath to rapidly bring the temperature down. The broth must then be portioned into small containers and frozen immediately after cooling, ideally within an hour, to prevent further microbial activity. Using the freshest possible chicken and vegetables also ensures the broth starts with the lowest initial histamine level.