How Long Should You Do a Bone Broth Cleanse For? Your Guide to Duration

October 13, 2025 •

4 min read

Most wellness practitioners recommend that beginners start with a shorter duration bone broth cleanse, such as one to three days, to allow the body to acclimate to the process. But how long should you do a bone broth cleanse for to achieve your specific health goals, from a simple gut reset to a deeper detox? The answer depends largely on your experience level, objectives, and overall health.

Quick Summary

The ideal duration for a bone broth cleanse depends on personal goals, varying from a 24-hour reset for beginners to longer 3-day or 21-day plans that offer more significant benefits. Programs can involve pure fasting or integrate it with whole foods for sustained wellness.

Key Points

Beginner's Best Bet: A 1 to 3-day bone broth cleanse is ideal for beginners seeking a quick digestive reset without extreme commitment.
Deeper Gut Healing: Extending the cleanse to 5-7 days can offer more significant support for gut health and reduce inflammation for experienced cleansers.
Sustainable Results: The 21-day diet combines intermittent fasting with a whole-foods diet and bone broth, designed for long-term weight management and comprehensive wellness.
Doctor's Approval: Always consult a healthcare professional before starting a cleanse, especially longer durations or if you have underlying health conditions.
Transition Gently: The post-cleanse phase is crucial; reintroduce solid foods slowly to maintain benefits and prevent digestive distress.
Listen to Your Body: Adjust the duration or add small meals if you experience significant discomfort, as everyone's tolerance and needs are different.

Understanding the Bone Broth Cleanse

A bone broth cleanse, often called a detox or fast, involves consuming bone broth for a specific period, restricting other foods. It aims to give your digestive system a rest while still providing essential nutrients like collagen, amino acids (such as glycine and glutamine), and minerals. This practice is believed to support gut health, reduce inflammation, and promote overall wellness. However, the length of the cleanse is a critical factor that determines its intensity and potential outcomes.

Short-Term Cleanses: 1 to 3 Days

For those new to cleansing or simply looking for a quick reset, a 1 to 3-day bone broth cleanse is a popular and manageable option. This short duration is often used to recover from overindulgence or to kickstart a healthier eating routine. A 24-hour fast gives the digestive system a valuable break without putting significant strain on the body. A three-day cleanse allows for more time for a gentle 'gut reset' and can help mitigate bloating.

Who is this for?

Beginners: It's a low-commitment entry point into cleansing.
Post-Indulgence: Perfect for rebounding after a weekend of heavy eating.
System Reset: Ideal for those wanting to reduce bloating and re-establish better eating habits quickly.

Medium-Term Cleanses: 5 to 7 Days

Experienced cleansers or those targeting more specific gut health issues may opt for a medium-term cleanse lasting five to seven days. Some variations of these programs, like the one offered by Freja, involve replacing two meals per day with bone broth while eating a healthy evening meal. This approach is less restrictive than a full fast but extends the period of nutrient intake from the broth.

What to expect:

Improved Gut Health: A longer duration can offer more significant support for healing the gut lining and reducing inflammation.
Nutrient Absorption: Consistent intake of broth over a week can improve the body's absorption of amino acids and minerals.
Adaptation: The body has more time to adapt to a lower caloric intake and the specific nutrients from the broth.

Long-Term Cleanses: The 21-Day Bone Broth Diet

The most comprehensive approach is the 21-day bone broth diet, popularized by Dr. Kellyann Petrucci. This is not a strict fast but a hybrid plan combining five days of a Paleo-style diet with two non-consecutive days of modified bone broth fasting per week. This regimen is designed to support more profound changes, including weight loss and anti-inflammatory effects.

Components of the 21-Day Plan:

5 Eating Days: Focus on lean proteins, non-starchy vegetables, and healthy fats. You still incorporate 1-3 cups of bone broth daily.
2 Fasting Days: Consume 3-6 cups of bone broth exclusively. Water and herbal tea are also permitted.
Extended Benefits: The longer duration and combination of dietary approaches can lead to more sustainable results compared to short-term fasting.

Key Considerations Before You Start

Consult Your Doctor: Before starting any cleanse, especially longer ones, consult with a healthcare provider. This is crucial if you have pre-existing health conditions like high blood pressure or heart disease, or are undergoing medical treatment.
Listen to Your Body: Pay close attention to your body's signals. If you feel unwell, lightheaded, or excessively hungry, it's okay to adjust the cleanse duration or include a small meal.
Source High-Quality Broth: Choose high-quality, preferably low-sodium bone broth. Store-bought options vary, and some may contain high levels of sodium. Making your own gives you full control over ingredients.
Stay Hydrated: Drink plenty of water and herbal tea throughout the cleanse to stay hydrated and support detoxification.

The Importance of Post-Cleanse Care

Regardless of duration, the period after your cleanse is as important as the cleanse itself. Slowly reintroduce solid foods, starting with easily digestible options like steamed vegetables and lean proteins. This prevents shocking your digestive system and helps sustain the benefits you've gained. Avoid processed foods, refined sugars, and dairy for a few days to maximize the cleanse's benefits.

Comparison Table: Bone Broth Cleanse Durations


Feature	1-Day Reset	3-Day Cleanse	21-Day Diet
Primary Goal	Quick detox, system reset	Gut reset, reduced bloating	Weight loss, deeper gut healing
Intensity	Low	Medium	Hybrid (Moderate)
Suitability	Beginners, post-indulgence	Experienced cleansers, moderate goals	Specific health goals, long-term focus
Primary Diet	Bone broth only	Bone broth only (with optional additions)	Paleo + Intermittent Fasting + Broth
Duration	24 hours	72 hours	3 weeks
Potential Risks	Minimal (low calories)	Mild fatigue, headaches	Restrictive, low calorie on fast days

Conclusion

Determining how long you should do a bone broth cleanse for depends entirely on your personal wellness journey. For a quick refresh, a 1-to-3-day plan is effective and safe for most people. If your goals are more ambitious, focusing on deeper gut healing or weight management, the longer 5-to-7-day or 21-day approaches might be more suitable. Always prioritize listening to your body and consult with a healthcare professional to ensure the plan aligns with your individual health needs. Whether you choose a quick reset or a long-term dietary shift, incorporating bone broth can offer a gentle, nutrient-rich way to support your body's healing processes. For further nutritional guidelines, explore resources from the National Institutes of Health.

Frequently Asked Questions

Yes, a one-day cleanse can be effective for giving your digestive system a short rest and is often used to reset after a period of unhealthy eating. It's a gentle starting point for beginners.

A 3-day cleanse provides a more comprehensive gut reset than a one-day fast. It allows for more time to reduce bloating and can kickstart healthy eating habits by giving your system a deeper break from solid food.

While a bone broth cleanse can lead to short-term weight loss due to low calorie intake, more sustainable weight management is associated with structured diets like the 21-day plan that combines fasting with healthy eating.

After a cleanse, break your fast gently by reintroducing solid foods slowly. Start with easily digestible foods like steamed vegetables and lean proteins before adding more complex items.

Potential risks include consuming excessive sodium, heavy metal exposure from improperly sourced bones, and very low caloric intake on pure fasting days. Always consult a doctor and choose high-quality, low-sodium broth.

Most cleanse protocols recommend avoiding caffeine as it can irritate the gut and cause blood sugar spikes. The nutrients in bone broth are designed to provide steady energy instead.

The frequency depends on your goals and the duration. A 1-to-3-day reset can be done quarterly or seasonally, while longer plans like the 21-day diet are less frequent. Listening to your body is key.

When purchasing bone broth, opt for reduced-sodium or low-sodium varieties. Look for ingredients that include high-quality bones and minimal additives to control your intake.