Does bare bones broth break a fast?

October 13, 2025 •

3 min read

For many fasting enthusiasts, a cup of Bare Bones broth offers a comforting, nutrient-dense break during a fast, but does bare bones broth break a fast? The answer is nuanced and depends entirely on your specific fasting goals, such as achieving autophagy or managing hunger during a longer fast.

Quick Summary

Consuming Bare Bones broth technically breaks a fast due to its caloric and protein content, especially for strict protocols like autophagy. However, for modified intermittent fasting, it can be a strategic tool for managing hunger and maintaining electrolyte balance without causing a significant metabolic disruption.

Key Points

Depends on Fasting Goals: For a strict, zero-calorie fast focused on autophagy, Bare Bones broth technically breaks the fast due to its caloric and protein content.
Modified Fasting Is Different: For weight loss or metabolic flexibility, the low-calorie broth can be a helpful tool for managing hunger and improving adherence without significantly disrupting fat-burning.
Nutrients for Adherence: Bare Bones broth provides protein and electrolytes that can help replenish minerals and reduce hunger pangs, making longer fasts more manageable.
Dr. Jason Fung's Perspective: Even strict fasting proponents like Dr. Fung acknowledge that a small amount of broth is acceptable during longer fasts to aid with hydration and compliance.
Consider the Type of Fast: A "dirty" or modified fast allows for a minimal calorie intake, while a "clean" fast strictly prohibits it. Broth fits the former, not the latter.

Understanding 'Breaking a Fast' Depends on Your Goals

The simple answer is that any food or drink containing calories will technically break a fast. However, the real-world impact of Bare Bones broth depends on the type of fast you are undertaking and what you are trying to achieve. The fasting community distinguishes between a "clean fast" and a more lenient, or "dirty," fast.

The Strict 'Clean' Fast vs. The Modified Fast

Clean Fast (for Autophagy): This is a zero-calorie, purist approach where only water, black coffee, or plain tea is consumed. The goal is to maximize cellular repair and recycling processes known as autophagy. Because Bare Bones broth contains protein and calories (approximately 40-50 per cup), it will trigger an insulin response and inhibit autophagy. Therefore, for a strict, therapeutic fast, broth is off-limits.
Modified Fast (for Weight Loss/Satiety): Many who practice intermittent fasting for weight loss or metabolic flexibility are more flexible. The low caloric load and negligible carbs in Bare Bones broth mean it won't spike insulin significantly or pull you out of ketosis. The protein and electrolytes help curb hunger and provide minerals, making adherence to a longer fast easier. For this purpose, broth is a viable tool, not a violation.

Nutritional Profile of Bare Bones Broth

Bare Bones Broth, known for its high-quality ingredients, provides valuable nutrients that can be beneficial when used appropriately. According to its label, a standard cup contains:

Calories: ~40-50 calories per serving
Protein: ~10g of protein, including collagen
Carbohydrates: Typically 0g or 1g per serving
Electrolytes: Sodium and other minerals are present, which are crucial for staying hydrated during extended fasting periods

The high protein and collagen content can help with satiety, joint health, and gut support. The electrolytes help prevent the "keto flu" or fatigue associated with longer fasts.

Fasting Scenarios: When to Use Bare Bones Broth

Choosing when to consume broth depends on your individual fasting plan and goals. Here are a few scenarios:

Breaking a Longer Fast (24+ hours): Finishing a long fast with bone broth is an excellent strategy. It provides nutrients and electrolytes in an easily digestible form, easing your digestive system back into eating without causing a shock.
Managing Hunger Pangs: If you are struggling with intense hunger during a longer fasting window, a cup of broth can be a useful low-calorie tool to help you continue the fast without giving in to high-calorie temptations.
Bone Broth Fasting: A modified fasting protocol exists where individuals consume only bone broth for a period of 1-3 days. This provides nutrients and calories while still promoting some fasting benefits.

Comparing Fasting Approaches with Broth


Feature	Strict 'Clean' Fast	Modified Fast with Broth
Caloric Intake	Zero during fasting window	Small amount (40-50 kcal)
Primary Goal	Maximize autophagy, cellular cleanup	Weight loss, metabolic flexibility, adherence
Insulin Response	None	Minimal, but present due to protein
Effect on Autophagy	Maintained	Temporarily blunted or stopped
Satiety & Electrolytes	No support from food	Supported by broth's protein and minerals
Risk of Quitting	Higher due to hunger/fatigue	Lower due to hunger management

Conclusion

In summary, whether Bare Bones broth breaks a fast is entirely dependent on your definition of a fast and your health objectives. For purists seeking to maximize the benefits of autophagy, any caloric intake, including bone broth, is a no-go. However, for those using intermittent fasting for weight management or seeking better adherence to a longer fast, the low-calorie, nutrient-rich profile of Bare Bones broth can be a valuable and strategic ally. It's a tool to be used mindfully, not a rule to be broken blindly. Understanding your specific goals is the first step toward deciding if and when to incorporate it into your fasting routine.

Learn more about Bare Bones broth options here: Bare Bones Broth for Fasting

Frequently Asked Questions

Yes, Bare Bones broth contains approximately 40-50 calories per cup due to its protein and fat content.

It depends on your fasting rules. For a strict, zero-calorie clean fast, no. However, for a modified fast, a small amount of broth is often acceptable to help manage hunger and provide nutrients.

Yes, consuming bone broth, which contains protein and calories, will stimulate an insulin response and temporarily halt the process of autophagy, or cellular cleanup.

Yes, consuming broth during a fasting window is considered a "dirty" fast, as it introduces calories, unlike a "clean" fast that is strictly water and zero-calorie beverages.

Bone broth provides electrolytes, protein for satiety, and gut-healing collagen. These nutrients can help reduce hunger, manage fatigue, and make longer fasts easier to stick to.

Technically, any amount with calories breaks a fast. However, for modified fasting, consuming one cup of Bare Bones broth is a common practice to gain benefits without causing a major metabolic disruption.

For those on modified fasts, it can be consumed when hunger is highest. For strict fasts, it is best used to gently break the fast, reintroducing nutrients to the digestive system.