Does Drinking Broth Count as Fasting? An In-depth Nutritional Guide

October 14, 2025 •

4 min read

While many people rely on broths for warmth and nutrients, a cup of bone broth can contain 40-50 calories, sparking a critical question among those on a diet: does drinking broth count as fasting?. The answer is more complex than a simple yes or no, depending heavily on your specific health objectives and the type of fasting you practice.

Quick Summary

Drinking broth, which contains calories and protein, technically breaks a strict fast, but its low-calorie nature may be acceptable for certain fasting methods, such as those targeting weight loss. The decision hinges on your health goals and tolerance for a 'dirty fast' approach.

Key Points

Strict vs. Lenient Fasting: A 'clean' fast means zero calories, so broth is prohibited. In contrast, 'dirty' fasting may permit a minimal caloric intake, making broth acceptable for some.
Caloric Content: Broth, especially bone broth, contains calories and protein, which technically breaks a strict fast and can halt processes like autophagy.
Supports Weight Loss: For intermittent fasting focused on weight loss, a low-calorie broth can provide satiety and help manage hunger pangs, improving adherence.
Nutrient-Dense: Broth helps replenish electrolytes lost during a fast and offers amino acids for gut health and collagen for joints, providing health benefits even if the fast is technically broken.
Consider Your Goals: The decision to include broth depends on your fasting goal—avoid it for autophagy, but it may be a useful tool for weight management or managing the 'keto flu'.
Moderation is Key: If you incorporate broth, stick to small, controlled portions of high-quality, low-sodium versions to minimize metabolic disruption.

The Fundamental Rule: What Is a True Fast?

At its core, a 'clean' or 'true' fast involves abstaining from any food or drink that contains calories. The goal of a clean fast is to trigger specific metabolic processes, such as autophagy—the body's process of cleaning out damaged cells—which is halted by the introduction of calories. For this strict definition, consuming anything with nutritional value, including broth, is considered breaking the fast. Only non-caloric beverages like plain water, black coffee, or plain tea are permitted during this time.

The 'Dirty Fast' and Calorie Tolerance

For many intermittent fasting practitioners, particularly those focused on weight loss, a more lenient approach is common. This is often called a 'dirty fast,' where a minimal number of calories—typically under 50—is deemed acceptable. In this scenario, a small cup of bone broth, which is low in calories and carbs, can help curb hunger without causing a major metabolic shift. This flexibility helps many people stick to their fasting schedule by providing satiety and essential electrolytes.

Why Broth Can Still Be Beneficial During Fasting

Even if a true fast is broken, using broth has several potential upsides for someone on a fasting regimen:

Replenishes Electrolytes: Fasting can lead to a loss of key minerals. Broth, especially bone broth, is a rich source of electrolytes like sodium, potassium, calcium, and magnesium, which helps maintain hydration and prevent symptoms of the 'keto flu' often experienced during low-carb or fasting periods.
Supports Gut Health: Broth, particularly bone broth, contains gelatin and amino acids like glutamine and glycine, which can support and soothe the gut lining. This can be particularly beneficial when transitioning from a fasted state back to eating.
Promotes Satiety: The protein and rich flavor profile of broth can help reduce cravings and increase feelings of fullness. This can prevent overeating during your feeding window and improve adherence to a reduced-calorie diet.
Aids in Ketosis: For those combining fasting with a ketogenic diet, bone broth is low-carb and high in fats and protein, meaning it is unlikely to kick your body out of the fat-burning state of ketosis.

Navigating Fasting Goals with Broth

Your decision to consume broth while fasting should align with your ultimate health goal. Here is a breakdown of different fasting goals and how broth fits in:

Weight Loss: Many people find that a cup of broth during their fasting window helps them manage hunger and stick to their plan without significantly hindering fat-burning. The key is to keep the amount small and infrequent. A modified approach where you use broth to break the fast is also very effective.
Autophagy and Cellular Repair: If your primary goal is to maximize cellular cleansing (autophagy), you should avoid broth entirely. The presence of even a small number of calories or protein can signal the body to halt the autophagy process. Stick to plain water, black coffee, and plain tea for a clean fast.
Gut Health: Incorporating broth can be a core part of a fast designed to rest and repair the digestive system. A bone broth fast, where broth is consumed as a meal replacement, can flood the gut with healing nutrients. However, this is a more intensive protocol and should be done under supervision.

Broth vs. Bone Broth: A Comparison


Feature	Standard Broth	Bone Broth	Considerations for Fasting
Simmer Time	Short (1-2 hours)	Long (12-48 hours)	Longer simmering extracts more nutrients.
Ingredients	Meat, vegetables, seasonings	Roasted bones, connective tissue, vegetables, acid	Bones provide more collagen and minerals.
Nutrient Density	Lower in minerals and protein	Higher in minerals, protein, collagen, and amino acids	Higher nutrient content provides more benefits but also more calories.
Calorie Count	Very low, but still contains some	30-50 calories per cup	Both break a clean fast; bone broth has slightly more impact due to more calories.
Key Benefit	Hydration, mild flavor base	Satiety, electrolytes, gut support	Bone broth is generally preferred for fasting support due to higher nutrient content.

Practical Tips for Using Broth While Fasting

Homemade is Best: Homemade broth allows you to control the ingredients and sodium content. Opt for high-quality, grass-fed bones to maximize nutrients. For store-bought options, choose low-sodium versions with simple ingredient lists.
Small Portions: Limit your intake to a single cup to minimize the caloric impact. A controlled portion keeps you in the low-calorie range associated with 'dirty fasting'.
Consider Timing: If your goal is weight loss, using broth to gently break a fast can prevent overeating and aid digestion. For longer fasts, it can help ease the body back into digestion. Consult with a healthcare provider to ensure safety, particularly for extended fasts.
Read the Label: If purchasing broth, check for added sugars, yeast extracts, or other unnecessary additives that could increase the calorie count or disrupt your fasting efforts.

Conclusion

Ultimately, whether drinking broth counts as fasting depends entirely on your definition of a fast and your personal health goals. For a strict, zero-calorie fast focused on maximizing autophagy, broth is not permitted. However, for those practicing intermittent fasting primarily for weight management and hunger control, a small amount of low-sodium broth can be a beneficial tool. It offers hydration and nutrient support without a significant metabolic disruption, aiding in adherence. The best approach is to understand your specific objectives and listen to how your body responds to determine if a 'dirty fast' with broth is right for you.

For more information on the distinctions between different fasting methods, check out this guide on clean vs. dirty fasting.

Frequently Asked Questions

Yes, any caloric intake, including the small amount in broth, has the potential to trigger an insulin response. For this reason, a strict, or 'clean,' fast requires zero calories.

For weight loss-focused intermittent fasting, many people choose a more flexible 'dirty fast' approach. A small, low-calorie cup of broth can help curb hunger and improve adherence to your fasting schedule without significantly disrupting fat-burning.

Bone broth is generally more nutrient-dense than regular broth due to longer simmering times with bones. It is richer in electrolytes, collagen, and amino acids, making it a more robust choice for supporting gut health and satiety during a fast.

A 'bone broth fast' is a modified intermittent fast where broth is consumed as a replacement for meals throughout the day. This approach provides nutrients and satiety while keeping calorie intake very low, distinct from a zero-calorie water fast.

To find a suitable broth for dirty fasting, look for low-sodium options with a minimal, simple ingredient list. Avoid products with added sugars, flavorings, or high-carb vegetables to ensure a lower calorie and minimal insulin-impacting choice.

Yes, broth is an excellent source of electrolytes like potassium, magnesium, and sodium, which are often depleted during a ketogenic or fasting diet. Replenishing these can help alleviate symptoms such as headaches and fatigue.

Homemade broth offers full control over ingredients and sodium content, allowing for a cleaner and more nutrient-rich product. However, many quality low-sodium commercial brands are available and provide convenience.

Potential risks include high sodium intake from certain store-bought varieties, potential nutritional deficiencies if followed for too long, and for those with specific health conditions, calorie restriction should be done under medical supervision.