How long should a bone broth fast be? A comprehensive guide

October 18, 2025 •

4 min read

According to health experts, there are mixed opinions on how long a bone broth fast should last, with common practices ranging from 12 hours to several days. The ideal duration for a bone broth fast depends heavily on individual health, goals, and experience level, and this article will provide the comprehensive information you need to decide.

Quick Summary

Different bone broth fast durations, including intermittent and multi-day options, offer varying benefits for gut health and weight management. Selecting the right length depends on your experience, health status, and specific wellness objectives.

Key Points

Start Slow: Beginners should start with a 16:8 intermittent bone broth fast before attempting longer durations.
Consider Your Goals: A 24-hour fast is ideal for a quick reset, while a 2-3 day fast is for a deeper cleanse and potential autophagy benefits.
Break It Gently: Reintroduce solid foods gradually after fasting to avoid digestive shock, starting with light, easily digestible options.
Prioritize Hydration and Electrolytes: Always drink plenty of water and use high-quality bone broth to maintain hydration and electrolyte balance during a fast.
Seek Medical Advice: Always consult a healthcare provider before embarking on a prolonged bone broth fast, especially if you have underlying health conditions.
Quality Over Quantity: The effectiveness of the fast depends on the quality of the bone broth used, so choose products from reputable, grass-fed sources.

The Spectrum of Bone Broth Fasting Durations

The optimal length for a bone broth fast is not a one-size-fits-all answer. It ranges from a daily, intermittent approach to a short-term, extended period. For beginners, it is recommended to start with shorter fasts and gradually increase the duration to allow the body to adapt. Longer fasts, particularly those extending beyond 72 hours, should be done with medical supervision.

Intermittent Fasting (16:8) with Bone Broth

For those new to fasting, the 16:8 method is an excellent and sustainable starting point. This involves fasting for 16 hours and limiting your food intake to an 8-hour window. During the fasting period, you consume liquids, including water, herbal tea, and bone broth. While some purists argue that the small calorie count in bone broth technically 'breaks' a true fast, many practitioners incorporate it to provide nutrients and manage hunger effectively. This method can help support gut health, boost metabolism, and aid in weight loss over time. A typical schedule might be to finish dinner by 7 p.m. and not eat again until 11 a.m. the next day, sipping bone broth during the morning hours.

The 24-Hour Bone Broth Cleanse

A 24-hour fast, or 'Eat Stop Eat' approach, is a full day dedicated to liquids. This is a popular option for those seeking a more intensive digestive reset. During this time, you consume several cups of bone broth (5 to 8 cups is common), along with plenty of water and herbal tea. The goal is to give the digestive system a complete break while still providing the body with nourishing amino acids, collagen, and electrolytes to prevent dehydration and nutrient depletion. It's recommended to schedule a 24-hour fast on a low-stress day, such as a weekend, to ensure you can rest and listen to your body.

Short-Term Extended Fasts (2-3 Days)

An extended fast of 2 to 3 days is often performed to initiate a deeper cellular cleansing process known as autophagy, which is thought to increase around the 3-day mark. During this time, you consume only bone broth, water, and herbal teas. It's crucial to ensure adequate electrolyte intake to support hydration. For beginners, easing into this duration by first completing a 24-hour fast is a smart strategy. Listen closely to your body; if you feel light-headed or excessively fatigued, it is best to break the fast. Some practitioners incorporate a tablespoon of healthy fat, like ghee or MCT oil, into their broth to aid with satiety and energy levels.

The 21-Day Bone Broth Diet

Popularized by Dr. Kellyann Petrucci, this is a modified, cyclical approach rather than a continuous fast. It involves five days of Paleo-style eating combined with daily bone broth consumption, and two non-consecutive 'mini-fast' days where only bone broth is consumed. This cycle is repeated for 21 days. This method is often chosen for its long-term, sustainable benefits, which include weight management, gut healing, and reduced inflammation. It is less intense than a multi-day pure bone broth fast and can be easier to integrate into a long-term wellness routine.

Comparison of Common Bone Broth Fasting Protocols


Feature	16:8 Intermittent Fasting	24-Hour Cleanse	2-3 Day Extended Fast
Frequency	Daily or multiple times a week	Once or twice per week	Quarterly or as needed
Intensity	Low	Medium	High
Primary Goal	Sustained weight management, metabolic health	Digestive reset, detoxification kickstart	Deeper autophagy, gut tissue repair, significant reset
Best For	Beginners, long-term maintenance, regular routine	Experienced fasters seeking a reset	Experienced fasters with specific goals (gut healing)
Nutrients	Provides nutrients within the eating window	Replenishes electrolytes, minerals, and protein from broth	Provides continuous intake of bioavailable nutrients

Safely Navigating Your Bone Broth Fast

To ensure a safe and effective experience, follow these guidelines:

Stay Hydrated: Always drink plenty of water alongside your bone broth to support your body's detoxification and prevent dehydration.
Listen to Your Body: If you feel unwell, dizzy, or excessively weak, do not push through. Stop the fast and consume a light, easily digestible meal.
Ease into It: If you are new to fasting, start with the 16:8 method to gauge your body's response before attempting a longer cleanse.
Prioritize Quality Bone Broth: Choose a high-quality product, ideally from grass-fed or organic sources, to ensure maximum nutrient benefit and avoid added sugars or preservatives. For those with digestive sensitivities, a low-FODMAP option might be preferable.
Limit Strenuous Activity: On pure fasting days, stick to light exercise like walking or gentle yoga, and avoid intense workouts.

How to Properly Break Your Fast

The way you reintroduce solid foods after a bone broth fast is critical for avoiding digestive distress. Your digestive system has been resting and needs to be reactivated slowly.

Start with the Bone Broth: Continue to sip on bone broth for the first couple of hours after your fast to gently ease your system back into digestion.
Introduce Easily Digestible Foods: Begin with small portions of soft, non-inflammatory foods. Excellent options include: soft-cooked cruciferous vegetables (in moderation), avocado, eggs, or steamed fish.
Avoid Inflammatory Foods: For the first 1-2 days post-fast, steer clear of grains, dairy, refined carbs, and sugars, which can cause bloating and blood sugar spikes.
Chew Thoroughly: The act of chewing stimulates digestive enzymes. Chewing your food well gives your system a head start and makes digestion easier.

Conclusion

Deciding how long a bone broth fast should be is a personal journey. From the beginner-friendly 16:8 intermittent method to the more intensive 2-3 day cleanse, the right duration is determined by your personal health goals and body's response. The gentle nature of bone broth, with its rich nutrients and amino acids, makes it a supportive tool for fasting, but listening to your body and prioritizing safety are paramount. Always consult a healthcare professional before beginning any new fasting regimen, especially for extended periods. The National Institutes of Health provides numerous resources on nutrition and diet, which can be a valuable tool in your wellness journey.

Frequently Asked Questions

For beginners, a 16:8 intermittent fast is recommended. This involves fasting for 16 hours and eating during an 8-hour window, with bone broth consumed during the fasting period to aid with satiety and nutrients.

Extended fasts longer than 3-5 days are not recommended without medical supervision due to the potential for stress on your vital organs and risk of nutrient imbalances. Most common fasts range from 1 to 3 days.

Technically, because bone broth contains calories and protein, it breaks a true fast. However, many people still consume it during fasting for the nutrient benefits, satiety, and to avoid severe metabolic disruption, especially during intermittent or extended fasts.

During a fast, you can add a tablespoon of healthy fat like ghee or MCT oil to help with satiety. You can also add herbs and spices like ginger or turmeric for flavor, but avoid high-calorie additions that could interfere with your fasting goals.

A bone broth fast is not suitable for everyone. Avoid it if you are pregnant or nursing, underweight, have a history of disordered eating, have a blood sugar imbalance, or are under intense stress.

Break your fast gently by continuing to sip bone broth, then introducing small portions of easily digestible foods like cooked vegetables, eggs, or avocado. Avoid high-carb, processed, or inflammatory foods for a few days.

A bone broth fast typically means consuming only bone broth and liquids for a specific period (e.g., 24-72 hours). The 'Bone Broth Diet' is a 21-day program that alternates between five days of eating a Paleo-style diet and two non-consecutive days of mini-fasting with bone broth.