How many cups of bone broth for a fast?: A nutrition guide

October 18, 2025 •

5 min read

Bone broth fasting provides essential nutrients and electrolytes, making it a more manageable alternative to a water-only fast. This guide will help you determine how many cups of bone broth for a fast is right for your goals and outline important considerations for a successful fast. It is a powerful way to support your gut, manage hunger, and sustain energy levels during your fasting window.

Quick Summary

This article provides a comprehensive guide to consuming bone broth during a fast, detailing recommended cup amounts for different durations, contrasting it with other fast methods, and explaining key benefits for gut health and weight loss.

Key Points

Recommended Intake: For a 24-hour fast, aim for 5-8 cups of bone broth, and 4-6 cups for the extended portion of a longer fast.
Modified Fast: Bone broth provides electrolytes and protein, creating a more gentle and sustainable fasting experience compared to a water-only fast.
Autophagy Impact: Since it contains calories, bone broth technically interrupts a strict fast for autophagy, but is often used to support weight loss and gut health goals.
Quality Matters: Choose organic, grass-fed bone broth with minimal additives to maximize nutritional benefits and minimize exposure to contaminants like lead or excessive sodium.
Electrolyte Balance: The natural electrolytes in bone broth help prevent fatigue and dehydration, which are common issues during fasting periods.
Start and End Gently: Prepare for your fast with lighter meals and break it slowly with easily digestible foods to prevent digestive issues.
Prioritize Safety: Always consult a healthcare professional before starting a fast, especially with existing health conditions like kidney disease or blood pressure issues.

Bone broth fasting has emerged as a popular approach for those seeking the benefits of fasting with added nutritional support. It involves abstaining from solid foods while consuming nutrient-rich bone broth, which can help manage hunger, maintain energy levels, and provide vital minerals and amino acids.

Determining Your Bone Broth Intake for a Fast

The amount of bone broth to consume depends on your fasting duration and protocol. For a shorter, more intense reset, the intake is higher, while longer or intermittent fasts require more consistent, but perhaps lower, daily consumption.

For a 24-Hour Fast

For a full 24-hour fast, a common recommendation is to drink between five and eight cups (40-64 ounces) of bone broth throughout the day. This can be spaced out by sipping a cup every few hours to keep hunger at bay and ensure a steady supply of nutrients. You should also supplement this with plenty of water and herbal teas.

For a 3-Day Fast

For a 48 to 72-hour fast, a slightly lower daily intake is often suggested after the initial 24 hours. A common protocol involves consuming four to six cups (32-48 ounces) of bone broth per day, along with one small, paleo-friendly meal. This gentle reintroduction of food helps to ease the digestive system back into action after the fast.

During Intermittent Fasting (16:8 or OMAD)

If you practice intermittent fasting (IF), such as the popular 16:8 protocol, you can incorporate bone broth to support your goals without consuming a full meal. Siping one to two cups during your eating window, or even strategically at the end of your fast, can help with satiety and digestion. This can be particularly useful on an OMAD (One Meal A Day) protocol to add nutrition without overloading the digestive system.

Benefits of a Bone Broth Fast

Bone broth offers several advantages over a water-only fast, mainly due to its rich nutritional profile. Its components, such as gelatin and collagen, have specific functions that enhance the fasting experience and its outcome.

Promotes Gut Healing: The gelatin and amino acids like glycine and glutamine in bone broth are known to help repair the gut lining and reduce inflammation. This can significantly aid those with digestive issues like leaky gut or IBS.
Manages Hunger: The protein content of bone broth promotes a feeling of fullness, making it easier to stick to your fasting regimen without feeling deprived. This sustained satiety helps curb cravings and prevent overeating.
Maintains Electrolyte Balance: Fasting can sometimes lead to electrolyte imbalances, causing headaches or fatigue. Bone broth contains natural electrolytes like sodium, potassium, and magnesium, which help keep you hydrated and energized.
Supports Detoxification: The amino acid glycine aids in the liver's detoxification processes, helping your body clean itself out effectively during the fast.
Preserves Muscle Mass: Unlike water-only fasts that can lead to muscle loss, the protein in bone broth helps maintain lean muscle mass during calorie restriction.

Bone Broth Fasting Versus Other Fasting Methods

To understand the full scope of bone broth fasting, it's useful to compare it with other popular fasting methods. Each has a different impact on your body, and the right choice depends on your specific goals and health status.


Method	Nutrients Provided	Hunger Management	Electrolyte Support	Autophagy	Best For
Bone Broth Fasting	Protein, collagen, glycine, minerals	Excellent	Natural supply from broth	Technically interrupted by calories	Beginners, gut healing, reduced hunger during fast
Water Fasting	None (zero-calorie)	Challenging	Requires supplementation	Maximally activated due to zero calories	Short-term, strict goals, with medical supervision
Juice Fasting	Vitamins, high sugar	Moderate	Limited	Hindered by sugar spikes	Detox focus, but less effective for metabolic benefits
Intermittent Fasting	Varies by eating window	Depends on routine	Normal intake during meals	Varies based on eating window	Long-term lifestyle, metabolic health

Choosing and Preparing Quality Bone Broth

The quality of your bone broth is paramount, especially when fasting. For maximum benefit, look for products or ingredients that meet high standards.

Source High-Quality Bones: Opt for bones from grass-fed, pasture-raised animals. This ensures the broth is free from antibiotics and hormones and contains a higher nutrient profile.
Long Simmering Time: High-quality bone broth is simmered for an extended period, typically 12-48 hours, to extract the maximum amount of collagen and minerals from the bones.
Minimal Ingredients: Look for simple ingredient lists, such as bones, water, and organic vegetables, without fillers, preservatives, or artificial flavors.
Low Sodium: Be mindful of sodium content, as some store-bought options can be very high. Too much sodium can be risky, especially for individuals with blood pressure or kidney issues.

Safely Implementing Your Bone Broth Fast

Before beginning, it is crucial to consult a healthcare provider, especially if you have underlying medical conditions.

Prepare in Advance: A few days before your fast, transition to lighter, low-processed foods. Increase your water intake to ensure you are well-hydrated.
Listen to Your Body: Pay attention to signs of dizziness, fatigue, or discomfort. If you feel unwell, it's important to stop the fast and eat light, easily digestible foods.
Break the Fast Gently: When your fast is over, reintroduce food gradually. Starting with small, easily digestible meals, such as soft-boiled eggs, avocado, or more bone broth, can prevent digestive upset.
Consider Risks: Be aware that consuming too much bone broth, especially with high sodium levels, could pose risks for individuals with certain health conditions. Some studies have also raised concerns about potential lead content in poorly sourced bone broth, though findings are not conclusive.

Conclusion

Ultimately, there is no one-size-fits-all answer to how many cups of bone broth for a fast. For a 24-hour fast, a good starting point is 5-8 cups, while a 3-day modified fast might use 4-6 cups after the first day. The optimal amount is based on your fasting duration, your body's needs, and your overall health goals. A bone broth fast is a flexible and supportive tool, offering benefits like improved gut health and sustained energy, especially when compared to stricter water fasts. Remember to choose high-quality broth and listen carefully to your body throughout the process.

For more detailed information on fasting and metabolic health, research from reliable sources like the National Institutes of Health can be highly valuable.

Frequently Asked Questions

Yes, from a strict zero-calorie perspective (like for autophagy), bone broth breaks a fast because it contains calories (typically 40-50 per cup). However, for modified fasts targeting general health or weight loss, the minimal caloric intake is often considered acceptable as it doesn't cause a significant insulin spike.

For a 24-hour bone broth fast, it is generally recommended to consume between five and eight cups of broth throughout the day. Sipping it every few hours can help manage hunger and provide steady energy.

For intermittent fasting, such as a 16:8 protocol, consuming one to two cups of bone broth is typically recommended during your eating window. You can also use it to break your fast to gently reintroduce nutrients.

Bone broth offers several benefits during a fast, including providing protein and gelatin for satiety, supplying essential electrolytes to prevent fatigue, and supporting gut health with anti-inflammatory amino acids like glycine.

When purchasing store-bought bone broth, look for high-quality, organic, and grass-fed sources. Ensure the ingredients list is simple and clear, with minimal sodium and no artificial additives or flavorings.

Bone broth fasting is not suitable for everyone, especially those who are pregnant or nursing, have a history of eating disorders, or have specific medical conditions like kidney disease or high blood pressure. It is always best to consult a healthcare professional before starting any fasting regimen.

After a fast, break it gently with easily digestible foods to avoid shocking your digestive system. Start with a cup of bone broth, followed by small meals containing cooked vegetables and lean protein, like eggs or fish.