Can You Drink Veggie Broth While Fasting?

November 3, 2025 •

4 min read

While water fasting has zero calories, studies show that consuming a small number of calories, typically under 50, does not break a fast for many people. This means that for intermittent or modified fasting, you can drink veggie broth while fasting, using it to manage hunger and replenish electrolytes. However, the exact impact depends on the broth's ingredients and your specific fasting goals.

Quick Summary

Clear vegetable broth is often permissible during intermittent fasting to provide electrolytes and curb hunger without significantly raising blood sugar or insulin levels. For stricter fasts, a zero-calorie liquid diet is necessary, so the type and amount of broth are crucial considerations. Homemade, low-sodium versions are generally the safest option to support hydration and nutrient intake.

Key Points

Modified Fasting-Friendly: Clear vegetable broth is generally permissible during intermittent or modified fasting protocols, as its minimal calorie count (typically under 50 per serving) will not significantly disrupt the fasted state.
Electrolyte Replenishment: The salt and minerals in vegetable broth help replenish electrolytes lost during fasting, which can prevent fatigue, headaches, and muscle cramps.
Hunger Management: Drinking warm, savory broth can curb hunger pangs and provide mental satisfaction, making it easier to stick to your fasting schedule.
Homemade is Recommended: Homemade broth offers complete control over ingredients, sodium levels, and calories, avoiding potential additives and high salt content found in many store-bought versions.
Minimal Autophagy Impact: The low-calorie nature of clear veggie broth means it is unlikely to significantly interrupt the autophagy process, a key cellular benefit of fasting for many people.

Understanding the Fundamentals of Fasting and Calories

To determine if you can drink veggie broth while fasting, it is essential to understand what constitutes a fast. A "true" or water-only fast permits no caloric intake whatsoever. However, many popular fasting protocols, such as intermittent fasting (IF), are more flexible and are considered a 'modified' fast. For these methods, consuming a very low number of calories (typically less than 50) is generally acceptable and will not disrupt the metabolic benefits, such as keeping the body in a ketogenic state or promoting autophagy. Veggie broth falls squarely into this category, offering a savory alternative to water that provides electrolytes and helps reduce hunger pangs.

The Nutritional Profile of Vegetable Broth

Commercial and homemade vegetable broths are primarily composed of water and the essence of vegetables, herbs, and spices. The nutritional content is minimal, which is why it's a suitable option for modified fasting. A typical cup of clear, store-bought vegetable broth contains around 10 to 20 calories, with very little protein, fat, or carbohydrates. This low-calorie profile is what allows it to be consumed during a fasting window without causing a significant insulin response that would end the fasted state. The key is to choose a pure, clear broth without added sugars, starches, or other caloric ingredients.

The Key Benefits of Consuming Veggie Broth During a Fast

Drinking veggie broth is not just about avoiding hunger; it offers several distinct advantages for fasters, especially during longer periods of caloric restriction. These benefits can help you stick to your fasting plan and feel better throughout the process.

Replenishes Electrolytes: Fasting, particularly during the initial stages, can lead to a loss of essential minerals and electrolytes like sodium and potassium. This can cause headaches, fatigue, and muscle cramps. Low-sodium vegetable broth can help replenish these minerals, alleviating common fasting-related side effects.
Curbs Hunger: The warmth and savory flavor of broth can provide a sense of satiety and mental satisfaction that plain water cannot. This can be a powerful psychological tool to help you push through hunger and cravings, especially during longer fasting windows.
Supports Hydration: Broth is a liquid and, therefore, contributes to your daily fluid intake. Staying well-hydrated is critical for overall health and can help manage appetite during a fast.
Gentle on the Digestive System: With no fiber and minimal solids, broth is very easy to digest. It gives your digestive system a rest while still providing some gentle nourishment.

Homemade vs. Store-Bought Broth for Fasting

When choosing your veggie broth for a fast, the source matters. Both store-bought and homemade options are viable, but each has specific pros and cons.


Feature	Homemade Veggie Broth	Store-Bought Veggie Broth
Calorie Control	Complete control over ingredients and calorie count; can be made virtually zero-calorie.	Varies widely; must check labels for sugars, oils, and high-calorie ingredients.
Sodium Control	Full control over sodium levels, which is crucial for balancing electrolytes without excess salt.	High sodium content is common; opt for low-sodium or unsalted varieties.
Additives	Additive-free, as you control every ingredient.	Can contain yeast extracts, preservatives, or "natural flavors" that may contain calories.
Ingredients	Use fresh vegetable scraps for higher nutritional value and a richer flavor.	Made with commercial-grade ingredients, which can sometimes lack a vibrant flavor.
Convenience	Requires time and effort to prepare, though can be made in batches and frozen.	Highly convenient, readily available in most grocery stores.

How to Make Fasting-Friendly Veggie Broth at Home

Creating your own fasting-friendly broth is straightforward and guarantees you a low-calorie, additive-free beverage. A simple recipe can be made using vegetable scraps and basic seasonings.

Ingredients:

Water (around 12 cups)
Vegetable scraps: onions, carrots, celery, leeks, mushroom stems (avoid high-starch vegetables)
Herbs: bay leaves, parsley stems, thyme
Seasonings: a pinch of sea salt or Himalayan salt to replenish electrolytes

Instructions:

Combine all ingredients in a large stockpot and cover with water.
Bring to a boil, then reduce heat to a low simmer.
Allow to simmer for at least one hour, or longer for a more concentrated flavor.
Strain the broth through a fine-mesh sieve to remove all solids. The goal is a clear liquid.
Let cool and store in an airtight container in the refrigerator for up to a week, or freeze for longer storage.

Broth and Autophagy: What to Know

One of the goals of fasting for many is to trigger autophagy, the body's cellular cleansing process. While consuming calories is known to disrupt this process, the impact of low-calorie veggie broth is minimal. Because a cup of clear vegetable broth contains such a small amount of calories and macronutrients, it is unlikely to stop autophagy for most people. This makes it a helpful tool for those who find a pure water-only fast too difficult to maintain for long durations, allowing them to extend their fasting window and still achieve many of the associated health benefits.

Conclusion: The Final Verdict on Veggie Broth and Fasting

For those following a modified or intermittent fasting regimen, you can drink veggie broth while fasting. It's a low-calorie, hydrating, and savory option that can significantly aid in curbing hunger and replenishing lost electrolytes, making the fasting period more comfortable and sustainable. However, it is not suitable for a strict water-only fast, and careful selection (preferably homemade or low-sodium) is necessary to avoid hidden calories and additives in commercial products. By understanding the type of fast you are undertaking and the ingredients in your broth, you can make an informed decision that supports your health goals.

Visit Healthline for more detailed information on what breaks a fast.

Frequently Asked Questions

A clear, low-calorie veggie broth is generally considered acceptable during most intermittent fasting protocols because it contains very few calories (often 10-20 per cup) and does not cause a significant insulin response.

No, a water-only fast allows for zero caloric intake. Consuming any vegetable broth would technically break this type of fast due to its caloric content, no matter how small.

Opt for a clear, low-sodium or unsalted vegetable broth with no added sugars, starches, or oils. Making it yourself from vegetable scraps is the safest way to ensure a pure, fasting-friendly option.

Clear vegetable broth typically contains minimal carbohydrates and fat, so a single cup is unlikely to disrupt ketosis during a modified or intermittent fast.

During a fast, your body can lose electrolytes like sodium and potassium. The minerals and salt in vegetable broth help replenish these, which can alleviate common side effects such as headaches and muscle cramps.

Store-bought broth is acceptable if you choose a low-sodium and clear variety. Always check the label for added sugars, yeast extracts, or high-calorie ingredients that could break your fast.

Yes, adding non-caloric spices like black pepper, fresh ginger, or herbs is fine and can enhance the flavor of your broth without interfering with your fast.