Can You Do Chicken Broth While Fasting? A Detailed Guide

November 28, 2025 •

4 min read

According to fasting purists, any caloric intake, no matter how small, technically breaks a fast by triggering a metabolic response. This raises a key question for many practitioners: can you do chicken broth while fasting without compromising your goals?

Quick Summary

Consuming chicken broth during a fasting window depends on individual goals; while it technically breaks a strict fast, its low calorie count is often permissible in modified protocols.

Key Points

Goals Define the Rule: Whether chicken broth breaks your fast depends on your primary goal. Strict fasting for maximum autophagy means no calories, while modified fasting for weight loss allows for low-calorie broth.
Breaks Autophagy, Not Ketosis: The minimal calories and protein in broth can slightly impact autophagy but are unlikely to kick you out of ketosis, the fat-burning metabolic state.
Electrolyte Replenishment: Chicken broth is a valuable source of electrolytes like sodium and potassium, helping prevent fatigue, headaches, and dizziness during a fast.
Manage Hunger Pangs: A warm mug of low-calorie broth can satisfy hunger pangs and make sticking to your fasting window more manageable.
Choose Low-Calorie and Low-Sodium: For fasting, opt for low-sodium or unsalted chicken broth, checking labels for hidden ingredients like sugars or starches.
Excellent for Refeeding: Use chicken broth as a gentle, nutrient-dense way to break a longer fast, easing your digestive system back into eating.

The Core Fasting Debate: What Constitutes a 'Broken' Fast?

Defining what breaks a fast depends heavily on the type of fasting you are practicing and your ultimate objectives. For purists and those with strict goals like achieving maximum autophagy—the body's process of cellular cleanup—even minimal calories are off-limits. In this case, only non-caloric beverages like plain water, black coffee, or unsweetened herbal tea are permitted. The intake of calories, protein, or fat, even in small amounts, can trigger an insulin response and shift the body out of its deepest fasted state.

However, many people practice a more flexible approach known as 'modified' or 'dirty' fasting, particularly for goals like weight loss or managing hunger pangs. In these cases, a very small caloric intake, often under 50 calories, is deemed acceptable and is considered by some to not interfere significantly with fat-burning goals. Chicken broth falls squarely into this gray area.

The Nutritional Profile of Chicken Broth

Chicken broth, especially when homemade, is primarily water but contains small amounts of macronutrients and essential minerals. A typical cup of store-bought chicken broth can contain as little as 5 to 20 calories, with a minimal amount of protein and carbohydrates. The key benefits for fasters come from its rich content of electrolytes, such as sodium and potassium, which are crucial for maintaining hydration and preventing headaches or fatigue.

Chicken Broth's Impact on Autophagy and Ketosis

Autophagy: As the process of cellular recycling, autophagy is most active in a deeply fasted state. Since chicken broth contains amino acids and can slightly trigger an insulin response, it can potentially blunt or reduce the level of autophagy. For those whose primary goal is autophagy, chicken broth is generally not recommended during the fasting window.
Ketosis: When fasting, the body enters ketosis, burning stored fat for fuel instead of glucose. Because chicken broth is low in carbohydrates, it will not typically kick you out of ketosis. In fact, consuming a small amount of broth might even help sustain you in a fat-burning state by curbing hunger without introducing significant carbohydrates. This makes it a popular option for those on a keto diet who are also practicing intermittent fasting.

How to Incorporate Chicken Broth into Your Fast

If you choose to use chicken broth during a modified fast, timing and quantity are key. Here are some strategies:

Mid-Fast Hunger Control: Sipping a warm cup of low-sodium chicken broth can provide a sense of satiety and replenish electrolytes, helping you push through a hunger spike during a long fasting window.
Breaking a Fast: Chicken broth is an excellent and gentle way to reintroduce nutrients to your body after a longer fast. It's easy on the digestive system and provides essential minerals before you move on to solid foods.
Replenishing Electrolytes: For those who exercise or experience lightheadedness during a fast, a mug of broth can effectively replenish lost sodium and potassium.

Modified vs. Strict Fasting: A Comparison


Feature	Strict Fasting	Modified Fasting (with broth)
Primary Goal	Autophagy, cellular repair, deep metabolic reset	Weight loss, hunger management, metabolic flexibility
During Fasting	Water, black coffee, plain tea only	Water, black coffee, plain tea, plus low-calorie beverages like chicken broth
Caloric Intake	Zero	Minimal (often < 50 calories)
Insulin Response	Minimal/non-existent	Slight, but managed by low-caloric intake
Electrolytes	Managed by clean electrolytes or salt water	Sourced from broth, which helps balance levels
Metabolic State	Deep ketosis, maximum autophagy	Ketosis maintained, autophagy may be slightly reduced

What to Look for in a Fasting-Friendly Chicken Broth

For those who choose to incorporate chicken broth, making a smart choice is vital. Commercial broths often contain added sugars, flavorings, or high levels of sodium. To make a fasting-friendly option, consider the following:

Opt for Low-Sodium: Excess sodium can cause fluid retention. Choose low-sodium or unsalted varieties to add your own mineral salt to taste.
Check Ingredients: Read the label to ensure there are no added sugars, starches, or other fillers. The ingredients should be simple: chicken, vegetables, herbs, and water.
Consider Homemade: Making your own chicken broth at home ensures you control all the ingredients. Simmering chicken bones and carcasses for several hours extracts essential nutrients and flavor without additives.

Conclusion: Making the Right Choice for Your Fasting Goals

So, can you do chicken broth while fasting? The answer is nuanced and depends on your specific health goals and the type of fast you're undertaking. For those aiming for the deepest level of cellular repair through strict fasting and autophagy, it's best to stick to zero-calorie drinks. However, for individuals practicing a modified fast primarily for weight management and hunger control, a cup of low-calorie chicken broth can be a valuable tool to maintain electrolyte balance, stay hydrated, and curb cravings. As with any dietary approach, listen to your body and adjust your practices to find a sustainable rhythm that works for you. For more information on fasting protocols, you can consult resources from the Atkins website, which discusses different fasting rules.

The Final Word on Chicken Broth and Fasting

Know Your Goals: If your goal is maximum autophagy, chicken broth should be avoided during the fasting window due to its caloric content. Embrace Flexibility: For weight loss or hunger management, a small amount of low-calorie chicken broth is widely considered acceptable. Prioritize Electrolytes: Broth is a great way to replenish crucial electrolytes like sodium and potassium, helping to prevent headaches and fatigue during a fast. Choose Quality Broth: To avoid hidden sugars and excess sodium, opt for low-sodium brands or, even better, make your own at home. Listen to Your Body: Pay attention to how your body responds to broth. Some people may find it increases hunger, while others find it helps control cravings. Break Your Fast Gently: Chicken broth serves as an excellent, easily digestible option to break a longer fast and reintroduce nutrients gently.

Frequently Asked Questions

If your goal is weight loss and you are following a modified intermittent fasting plan, a small amount of low-calorie chicken broth is generally acceptable. Many fasters find that the minimal caloric intake does not interfere with their fat-burning goals and helps manage hunger.

Technically, any amount of calories will break a fast from a strict purist's perspective. However, for most modified fasts, the acceptable caloric threshold is often cited as under 50 calories. Standard chicken broth typically falls well below this limit.

For extended fasts beyond 24 hours, chicken broth can be beneficial for replenishing electrolytes and staying hydrated. It helps manage the unpleasant side effects of fasting like headaches and fatigue, though it will still technically break a strict, zero-calorie fast.

Chicken broth is often lower in calories and protein than bone broth, making it less likely to trigger a metabolic response. Some fasters prefer chicken broth for this reason, while others opt for bone broth for its higher nutritional density.

To make a fasting-friendly broth, simmer chicken bones with water, non-starchy vegetables like celery and onions, and herbs for several hours. This ensures you get a nutrient-rich broth without any unwanted additives or excessive calories.

Broth is typically made by simmering meat and vegetables for a shorter period, resulting in a lighter liquid. Stock is made by simmering bones for a longer duration, creating a richer, more gelatinous liquid with higher protein content. During a fast, the lighter chicken broth is often the safer choice.

In addition to broth, you can drink plain water, black coffee, and unsweetened tea to help curb hunger. Some people also find that a pinch of salt or zero-calorie electrolyte supplements can help manage cravings and energy levels.