A Guide on How to do a 3 day bone broth cleanse? Safely

October 26, 2025 •

4 min read

Bone broth fasting has gained popularity, with some reporting noticeable results in just one day. A 3-day bone broth cleanse can offer a more in-depth reset for your digestive system by providing nourishing liquids while giving your gut a rest from solid foods. This guide will walk you through the process step-by-step to help you complete it safely.

Quick Summary

This article outlines a step-by-step guide for completing a safe and effective 3-day bone broth cleanse. It details the necessary preparation, what to consume, a daily schedule, and important considerations for breaking the cleanse. The guide also covers potential side effects and contrasts homemade and store-bought options for convenience and control.

Key Points

Pre-Cleanse Preparation: Ease your body into the cleanse by reducing inflammatory foods and increasing your bone broth intake in the days leading up to it.
Daily Liquid Focus: For the duration of the cleanse, consume only 5 to 8 cups of bone broth, water, and herbal tea to provide nutrients while resting your digestive system.
Stay Hydrated and Satiated: In addition to broth, drink plenty of water and add healthy fats like coconut or avocado oil to your broth to help maintain energy and combat hunger.
Add Flavor and Nutrients: Incorporate anti-inflammatory spices like ginger or turmeric, as well as fresh herbs like parsley, to enhance the taste and nutritional value of your broth.
Properly Break the Cleanse: After three days, gradually reintroduce easily digestible solid foods like steamed vegetables and lean proteins to avoid shocking your system.
Consult a Professional: Certain individuals, such as pregnant women or those with specific medical conditions, should avoid this type of cleanse and consult a doctor first.

Preparing for Your Bone Broth Cleanse

To ensure a successful and comfortable experience, preparation is key. It's recommended to schedule your cleanse for a weekend or a time when your social calendar and stress levels are low. This allows you to focus on your body and avoid tempting situations involving food. Taking a few days to ease into the cleanse can also help your body adjust smoothly.

Easing Into Your Cleanse

Reduce inflammatory foods: A few days before you begin, start cutting out processed foods, refined sugars, dairy, and grains.
Increase broth intake: Incorporate one to two cups of bone broth into your daily diet in the days leading up to the cleanse to introduce your body to it.
Hydrate adequately: Prioritize drinking plenty of water and herbal tea to help prepare your body for the liquid-only phase.
Choose your broth: Decide whether you will make your own bone broth or use a high-quality, store-bought version. Making your own from organic, grass-fed bones gives you control over the ingredients and sodium, but a reputable, pre-made option offers convenience.

Homemade vs. Store-Bought Bone Broth


Aspect	Homemade Bone Broth	High-Quality Store-Bought Broth
Control	Complete control over ingredients, bones, and simmering time.	Ingredient list and sourcing depend on the brand.
Time Commitment	Requires significant time for simmering (up to 48 hours) and preparation.	Ready to use, saving significant time.
Cost	Can be more cost-effective, especially when using leftover bones.	Generally more expensive per serving.
Convenience	Requires planning and effort to make and store.	Excellent for on-the-go or busy schedules.

Your 3-Day Bone Broth Cleanse Schedule

Throughout the three days, your diet will consist of bone broth, water, and herbal tea. Aim to consume between 5 to 8 cups (2 liters) of bone broth per day, spacing it out to manage hunger. Listen to your body and adjust the frequency as needed.

Daily Routine

Upon Waking: Start your day with a warm cup of bone broth. Adding a pinch of sea salt can help with electrolyte balance.
Mid-Morning: Have another cup of bone broth. Consider adding anti-inflammatory spices like fresh ginger or turmeric for an extra boost.
Lunch: Enjoy a larger serving of bone broth. To make it more satisfying, stir in a tablespoon of healthy fat like coconut oil, grass-fed ghee, or avocado oil.
Afternoon Snack: Another cup of bone broth to prevent afternoon hunger pangs. Herbal, non-caffeinated tea is also an excellent option.
Dinner: End your day with a final warm cup of bone broth. A mix-in of fresh parsley or cilantro can aid with natural detoxification processes.
Throughout the Day: Stay well-hydrated by drinking plenty of water. Infused water with lemon or cucumber can add flavor and variety.

Tips for a Successful Cleanse

Listen to your body: Side effects like fatigue, headaches, or dizziness are possible, especially for those new to fasting. Rest when you need to and don't push yourself through intense hunger or discomfort.
Stay hydrated: While bone broth helps with hydration, it is not a complete replacement for water. Drinking ample water helps flush toxins and manage fatigue.
Manage flavor fatigue: If drinking plain bone broth becomes monotonous, experiment with different flavorings like garlic, ginger, or herbs.
Limit activity: Avoid strenuous exercise and opt for gentle activities like walking, yoga, or stretching during the cleanse to conserve energy.

The Crucial Post-Cleanse Reintroduction

The way you break your cleanse is as important as the cleanse itself. Your digestive system has had a significant break and needs to be eased back into processing solid food.

Easing Back into Solid Foods

Start with easily digestible foods: On day four, introduce soft, cooked foods. Think steamed vegetables, smoothies, or vegetable-based soups.
Gradually increase complexity: Over the next few days, slowly add lean proteins like chicken or fish, and then healthy fats like avocado and olive oil.
Observe your body: Pay attention to how your body reacts to different foods as you reintroduce them. This can help identify potential food sensitivities.

Is a Bone Broth Cleanse Right for You?

While many people find bone broth cleanses beneficial for a digestive reset and potential weight management, they are not suitable for everyone. Certain individuals, such as pregnant or breastfeeding women, people with a history of eating disorders, or those with certain medical conditions like diabetes or hypoglycemia, should avoid the cleanse. It is always best to consult with a healthcare professional before starting any new dietary regimen.

Conclusion

A 3-day bone broth cleanse can be a nourishing way to reset your system, support gut health, and boost overall wellness. By adequately preparing, following a consistent daily plan, and carefully reintroducing solid foods, you can maximize the benefits while minimizing potential discomfort. Whether you opt for a homemade brew or a high-quality store-bought version, the key is to listen to your body and prioritize a healthy, mindful approach throughout the process. The potential for improved digestion, enhanced energy levels, and a clean-eating reset makes the effort worthwhile for many on their wellness journey. For those interested in deeper gut healing, it's worth exploring the role of gut health with a trusted source like the Cleveland Clinic.

Cleveland Clinic on Bone Broth Benefits

Frequently Asked Questions

A 3-day bone broth cleanse is a dietary reset where you consume only bone broth, water, and herbal tea for three consecutive days to give your digestive system a rest and provide nutrients in an easily digestible form.

Potential benefits include soothing the gut lining, promoting better digestion, reducing inflammation, boosting metabolism, and stabilizing blood sugar. It can also be used as a way to kickstart healthier eating habits.

For a strict 3-day cleanse, the goal is to consume only bone broth, water, and herbal tea. Adding healthy fats or anti-inflammatory spices to the broth is generally accepted, but solid food is avoided during this intensive period.

The protein content in bone broth can help manage hunger pangs more effectively than water or juice cleanses. However, some hunger and cravings are possible, especially on the first day, so staying hydrated and consuming broth regularly is important.

Some people may experience mild side effects, such as headaches, fatigue, or temporary changes in bowel movements as their body adjusts. These are usually short-lived.

To make bone broth, simmer bones (beef, chicken, or other) with water, apple cider vinegar, and optional vegetables and spices for 12-48 hours. The vinegar helps extract more minerals from the bones.

The cleanse is not recommended for pregnant or breastfeeding women, individuals with a history of eating disorders, or people with certain medical conditions like diabetes or hypoglycemia. Always consult a healthcare provider first.