Bone broth fasting is typically done for 1-4 days and involves drinking nourishing bone broth to keep your digestive system happy and your energy up.
This special broth is packed with collagen and minerals that help heal your gut, keep you full and satisfied, and support weight loss while reducing inflammation in the body.
In this article, we’ll share how this powerful combo can provide your body with much needed nutrients, curb hunger, and keep you energized during your fast.
Bone Broth and Fasting
Bone broth fasting is a simple, yet effective way to give your digestive system a break while still providing your body with much-needed nutrients. It involves combining intermittent fasting with bone broth.
You can fast for anywhere from 24 hours to four days, with three days being the most popular option.
During your bone broth fast, you’ll drink a minimum of five to eight cups of bone broth per day.
The goal is to provide your body with a rich source of electrolytes, protein, and other essential nutrients that will keep you full and satisfied while your digestive system heals and rests.
What is Bone Broth?
Bone broth is a delicious, nutrient-dense liquid made by simmering animal bones and connective tissues in water for 24 hours or more.
This slow-cooking process pulls precious nutrients like collagen, gelatin, and other essentials into the broth.
You can make bone broth by adding vegetables and herbs to your simmering bones, and many people enjoy it on its own as a warm, comforting cup or add it to recipes.
Bone Broth Nutrition Profile
Bone broth is rich in nutrients and provides a rich source of electrolytes, but it’s not typically high in other nutrients like vitamin C or potassium.
Here’s a brief nutrition profile of bone broth:
Protein: Collagen is the primary protein found in bone broth, and it’s essential for healthy skin, hair, joints, and your digestive tract.
Gelatin: Bone broth contains gelatin, which is made up of collagen and is excellent for your skin, hair, nails, and digestive health.
Glycosaminoglypans (GAGs): Bone broth is rich in GAGs, which are chains of amino acids that help your body absorb collagen and gelatin.
Glucosamine and chondroitin: Both of these nutrients are derived from cartilage and are excellent for joint health.
Hyaluronic acid: This important nutrient is also found in cartilage and helps keep your skin and eyes hydrated.
Proline and glycine: These amino acids are both found in collagen and help your body heal and repair itself.
Minerals: Bone broth is a good source of minerals like calcium, phosphorus, and magnesium.
Different Kinds of Bone Broth
There are several types of bone broth, and each has its own unique benefits and nutrient profile.
Here are a few popular options:
Chicken broth is the most well-known in America and is a great source of amino acids. However, it doesn’t contain as many nutrients as turkey broth.
If you’re looking for a broth to help boost your health and energy, chicken broth is a good choice. Just be aware that it won’t have as many nutrients as some of the other options.
Beef broth is another popular variety and is made with larger bones that are rich in nutrients. It has been a staple in many cultures to support joint health.
Bone Broth During Intermittent Fasting
Drinking bone broth while intermittent fasting can be a great addition to your protocol.
Bone broth is very hydrating due to it’s high water content and will keep you hydrated while fasting. It will also help balance your blood sugar which will help you deal with hunger and cravings.
Bone broth is also a great addition to your fasting protocol because it’s nutrient dense and will provide your body with much needed nutrients while you’re fasting.
It will also help keep your hunger and cravings at bay.
Drinking Bone Broth While Water Fasting
If you’re water fasting, you can still drink bone broth, but it’s not necessary.
Some people prefer to add bone broth to their fasting routine, especially if they’re doing an extended water fast.
Bone broth can help curb hunger and provide much-needed nutrients like protein, collagen, and electrolytes.
Benefits of Bone Broth and Fasting Combo
Bone broth is nutritious and provides healing compounds that support your body’s natural healing processes. Fasting, on the other hand, has been shown to promote autophagy, improve digestion, reduce inflammation, and more.
When you combine these, you amplify the benefits of both. Here are some of the benefits:
1. Gut Health
Bone broth is a gut-healing superfood that can help reduce inflammation and promote intestinal healing.
The collagen and gelatin in bone broth help mend and seal your gut lining, reducing inflammation and symptoms of leaky gut syndrome, IBS, and other digestive issues.
2. Weight Loss and Management
Bone broth is also an excellent weight loss and management aid. The collagen and gelatin help curb cravings for unhealthy carbs and sugar, and the protein and electrolytes keep you full and satisfied.
3. Anti-Inflammatory Effects
Bone broth is rich in anti-inflammatory compounds that can help reduce your risk of chronic diseases like arthritis, autoimmune diseases, and even cancer.
4. Bone Broth and Fasting for Weight Loss
Drinking bone broth during your fasting windows for weight loss is an excellent way to manage hunger and cravings.
Bone broth is low in calories and high in collagen protein, which helps reduce hunger and curb cravings for unhealthy carbs and sugar.
Fasting is an effective way to lose weight and maintain weight loss because it creates a calorie deficit that your body uses for energy.
Bone broth helps you stick to your fasting plan by keeping you full and satisfied.
5. Using Bone Broth as a Meal Base
Drinking bone broth as a meal base during your eating windows is an excellent way to ensure you’re getting the nutrients you need.
You can add healthy fats like avocado or coconut oil, and even fresh veggies like spinach and kale to your bone broth.
6. Anti-Inflammatory Effects
Bone broth is rich in anti-inflammatory compounds that can help reduce your risk of chronic diseases like arthritis, autoimmune diseases, and even cancer.
7. Supports detoxification
Fasting and bone broth fasting can help stimulate your lymphatic system and support the removal of toxins from your body.
Bone Broth Fasting Cons and Side Effects
While bone broth and fasting is a great combination, it’s not for everyone. There are some potential drawbacks and side effects to consider, and so listen to your body and adjust your fasting plan accordingly.
Increased Bathroom Visits
Drinking bone broth can cause an increase in bathroom visits, which may be a mild laxative effect.
This is especially true if you’re new to bone broth or doing a bone broth cleanse. As your body adjusts to the rich, nutrient-dense broth, you may experience a temporary increase in bowel movements.
Digestive Changes
Some people may experience digestive changes when adding bone broth to their fasting routine.
It’s important to listen to your body and make gradual changes to your bone broth fasting plan.
Bone Broth Calories
If you’re fasting for calories, you’ll want to monitor your overall caloric intake when drinking bone broth.
Beef bone broth typically contains around 39 calories per cup, and 9 grams of protein.
While bone broth is low in calories, it’s still important to factor it into your fasting calorie count if you’re doing a calorie-restricted fast.
Tips for Bone Broth Fasting
To make bone broth fasting work for you, plan your meals and drinks in advance. This will help you stick to your fasting plan and ensure you’re getting the nutrients you need.
Other Tips for Using Bone Broth While Fasting
Meal Planning with Bone Broth
Drinking bone broth during your fasting windows is an excellent way to stick to your fasting plan and provide your body with much-needed nutrients.
You can use bone broth as a meal replacement, and snack on it during your eating windows.
Using Bone Broth as a Base
Bone broth is an excellent base for soups, stews, and sauces, and adding it to your favorite recipes can enhance their flavor and nutrition.
You can also add veggies and herbs to your bone broth during meal prep to boost its nutritional benefits.
Post-Fast Maintenance and Bone Broth
After your bone broth fast, it’s essential to reintroduce foods gradually to help your digestive system readjust.
Bone broth should still be a part of your diet after a fast. It will help heal your gut by reducing fermentation and inflammation.
Diets such as GAPS, SCD and FODMAP can really benefit from adding bone broth to them, making it easier to maintain the health benefits you gained from your fast.
Reintroducing Foods
After a bone broth fast, it is important to reintroduce foods slowly. Start with very gentle foods such as steamed veggies and light proteins.
This will allow you to identify any foods that may be causing you issues and spot any food sensitivities.
Listen to your body and introduce one new food at a time. This will help control inflammation and allow your gut to heal.
Reintroducing foods slowly will also help prevent discomfort and ensure you are able to absorb the nutrients you need to maintain your health.
Continued Bone Broth Consumption
Drinking at least one cup of bone broth a day is important to maintain the health benefits you gained from your fast.
You can drink bone broth straight or use it in recipes. It is easy to make bone broth a part of your daily diet.
Bone broth in your diet, not just when you are fasting, will help heal your gut, reduce inflammation and provide you with the nutrients you need to stay healthy.
Wrap Up
Bone broth on its own is a wonderful healing drink, but adding fasting to the mix is a powerful combination.
The benefits of bone broth and fasting are numerous, from promoting a healthy gut and weight, to reducing inflammation.
This broth is packed with electrolytes and protein to keep you satisfied while fasting. And by using quality ingredients and planning ahead, you can make meal prep a breeze and enjoy a warm cup of broth with each meal.
