Can You Have Chicken Broth on a 24 Hour Fast? The Expert Answer

December 21, 2025 •

4 min read

According to fasting experts, any food or drink with calories technically breaks a fast. So, while some people debate the issue, the definitive answer to, 'Can you have chicken broth on a 24 hour fast?' depends on your specific fasting goals and the strictness of your approach.

Quick Summary

The consumption of chicken broth during a 24-hour fast depends on your fasting goals; while it technically provides calories and can end a strict fast, its low-calorie nature and high electrolyte content can be beneficial for those who are struggling to complete their fast.

Key Points

Strict vs. Modified Fasting: A strict, zero-calorie fast is broken by chicken broth, while it is often used in modified fasts to manage hunger and electrolytes.
Replenishes Electrolytes: Chicken broth is rich in minerals like sodium, potassium, and magnesium, which helps prevent dehydration and 'keto flu' symptoms during fasting.
Aids Hunger Management: The warm liquid provides a sense of fullness and psychological comfort that can help sustain longer fasting periods.
Quality Matters: Opt for homemade or high-quality, low-sodium bone broth to avoid added sugars and flavorings found in many commercial products.
Minimizes Insulin Spike: Low-calorie, low-carb broth has a minimal impact on insulin levels, allowing many of the metabolic benefits of fasting to continue.
Listen to Your Body: Pay attention to how your body responds and adjust your fasting approach based on your comfort and specific wellness objectives.

The 'Strict Fast' vs. 'Modified Fast' Approach

For fasting purists, the rule is simple: zero calories. A 24-hour water fast, for instance, means only consuming water. Since even a low-calorie liquid like chicken broth contains some calories and protein, it technically ends a strict fast. The primary goal of a strict fast is often to trigger a state called autophagy, a cellular recycling process that some believe is maximized by complete calorie deprivation. For those focused on a pure water fast, chicken broth would not be an option.

However, many people follow a modified fasting approach. This might include protocols like the 5:2 diet or a clean fast where a small number of calories are permitted to help manage hunger and replenish nutrients. In these scenarios, the low-calorie nature and high electrolyte content of chicken broth make it a popular and sustainable tool for completing longer fasts. Instead of focusing on absolute calorie restriction, the goal is to maintain the benefits of fasting, such as metabolic switching to fat burning (ketosis), while providing essential hydration and minerals.

The Electrolyte and Hunger Management Advantage

One of the most significant benefits of consuming chicken broth during a modified fast is its ability to replenish electrolytes and combat hunger pangs. Fasting can lead to a depletion of essential minerals like sodium, potassium, and magnesium, which can cause symptoms such as headaches, fatigue, and muscle cramps, often referred to as the 'keto flu'. A warm cup of broth, especially homemade with added salt, can provide these crucial electrolytes and help mitigate these negative side effects. This can make a 24-hour fast much more manageable and enjoyable for many individuals.

What Type of Broth Should You Choose?

When considering broth during a fast, the source and preparation matter. Store-bought broths often contain added sugars, flavorings, and a high sodium content that can be detrimental. The best choice is a high-quality, preferably organic, chicken bone broth or homemade version where you can control the ingredients.

A DIY Homemade Broth Method:

Simmer Bones: Place chicken bones (with or without some meat) in a large pot.
Add Veggies: Include aromatics like celery, onions, and carrots. Avoid adding high-carb vegetables if you are strictly watching your carb intake.
Use Vinegar: A splash of apple cider vinegar can help extract more minerals from the bones.
Slow Cook: Simmer for a prolonged period, typically 12-24 hours for bone broth, to maximize nutrient extraction.
Strain and Season: Strain the liquid and add salt to taste, depending on your electrolyte needs.

Comparison Table: Chicken Broth vs. Strict Fasting


Feature	Strict Water Fast	Modified Broth Fast (with Chicken Broth)
Caloric Intake	Zero calories permitted.	Small amount of calories from broth (typically <50 calories per serving).
Autophagy	Believed to be maximized due to complete caloric restriction.	Autophagy may be minimally affected by the small caloric intake, but is likely still active for most fasts.
Electrolyte Replacement	Only from water or external supplements; potential for depletion.	Electrolytes like sodium and potassium are naturally replenished by the broth.
Hunger Management	Must rely on willpower; intense hunger can be a barrier.	Broth provides satiety and a psychological comfort to curb hunger.
Metabolic State	Triggers ketosis by depleting glycogen stores without any calorie interference.	Effectively maintains ketosis due to minimal calories and no insulin spike.

Conclusion: Choosing the Right Path for Your Fast

Ultimately, whether you can have chicken broth on a 24-hour fast depends on your personal goals and definition of 'fasting.' If your aim is to achieve absolute autophagy through complete caloric deprivation, then a strict water fast is your only option. However, for most people who practice intermittent or modified fasting for general wellness, weight management, or metabolic health, a small amount of low-sodium chicken broth can be an excellent tool. It provides essential hydration and electrolytes, curbs hunger, and makes completing the fast more sustainable. Always listen to your body and consider consulting a healthcare professional to ensure any fasting protocol is appropriate for your individual health needs. The flexibility of including broth can lead to better adherence and a more positive fasting experience overall.

Potential Downsides and Considerations

While helpful, consuming chicken broth during a fast is not without its potential drawbacks. The addition of any calories, however small, technically ends the absolute 'fasted' state. This is especially relevant for those seeking the maximum autophagy benefits believed to come from zero caloric intake. For individuals with specific health conditions or those on medication, the added sodium from broth could also be a concern. It is crucial to monitor your body's response and understand your unique goals. If you choose to incorporate broth, always opt for the highest quality, lowest-additive option to minimize any potential metabolic interference. For more information on fasting, visit the National Institutes of Health research on fasting's metabolic effects: NIH Fasting Research.

Frequently Asked Questions

Yes, any caloric intake, including the minimal calories in chicken broth, can technically stop the process of autophagy, a cellular cleanup process that is maximized during complete caloric deprivation.

Chicken bone broth is often preferred because it is richer in minerals, collagen, and gelatin, which can offer more satiety and nutritional benefits. However, regular chicken broth can still be a low-calorie source of electrolytes.

It is not recommended, as most commercial broth cubes and powders contain additives, sugar, or ingredients that will break a strict fast. It's best to stick to homemade broth with controlled ingredients.

It depends on your goal. For a strict water fast, yes, it will break the fast. For a modified fast focusing on metabolic benefits, a small amount may not negate your progress but will technically end the absolute 'fasted' state.

Drinking broth helps with hydration and provides essential electrolytes, like sodium, to prevent headaches and fatigue often associated with fasting. It can also help curb hunger pangs.

A 'clean fast' typically means consuming only zero-calorie beverages. While some include broth, most purists would argue against it. The distinction depends on the individual's specific fasting philosophy.

To make a basic fasting-friendly broth, simmer chicken bones in water with a dash of apple cider vinegar to extract minerals. You can add salt to taste for electrolytes, but avoid vegetables with significant carbs.