How Often Should You Drink Bone Broth While Fasting? A Guide to Frequency and Protocol

October 15, 2025 •

4 min read

While a strict water-only fast prohibits any calories, many modified fasting protocols incorporate this nutrient-dense liquid, raising the question: how often should you drink bone broth while fasting?. The answer depends entirely on your specific health goals and the type of fast you are undertaking, from time-restricted eating to a dedicated bone broth cleanse.

Quick Summary

The optimal frequency for consuming bone broth while fasting depends on your regimen, ranging from 1-2 cups during intermittent fasting eating windows to 5-8 cups on dedicated bone broth fast days. It provides essential nutrients, hydration, and electrolytes to support your fast and gut health.

Key Points

Frequency is Dependent on Fasting Goals: How often you drink bone broth depends on whether you are doing a strict fast, intermittent fasting, or a dedicated bone broth cleanse.
Moderate Consumption for Intermittent Fasting: For a typical 16:8 intermittent fasting schedule, 1-2 cups are often consumed within the eating window, and some flexible fasters have a cup during the fasting window to help with satiety.
Increased Intake for Dedicated Fasts: During a bone broth-only fast (e.g., a 24-hour reset), consuming 5-8 cups throughout the day is common to maintain hydration, electrolytes, and energy.
Bone Broth Provides Key Nutrients: The liquid offers important electrolytes, amino acids, and collagen that can help curb hunger, support gut health, and prevent dehydration during a fast.
Technically Breaks a Strict Fast: A strict, zero-calorie fast for autophagy is broken by bone broth due to its caloric content, but it does not significantly impact metabolic goals like ketosis for many people.
Proper Timing is Key: Drinking bone broth in the morning can boost energy, mid-day can control hunger, and it can also serve as a gentle way to break a fast.

The Role of Bone Broth in Different Fasting Protocols

Bone broth is a traditional liquid food made by simmering animal bones and connective tissues for an extended period. This process extracts amino acids, collagen, and minerals that offer several health benefits, particularly when calorie intake is restricted. However, because bone broth contains a small number of calories (typically 40-50 per cup), its use during a fast is debated among purists. The key is to distinguish between different types of fasting and how bone broth fits into each.

Modified Intermittent Fasting (16:8 or 5:2)

For those following intermittent fasting (IF) for general health or weight loss, bone broth can be a valuable tool. Many practitioners of IF with flexible goals suggest consuming 1–2 cups of bone broth daily to manage hunger and provide nutrients. It is often taken during the eating window to promote satiety and aid digestion, or in smaller amounts during the fasting window to curb cravings and replenish electrolytes without causing a significant insulin spike.

During the eating window: Sip on 1-2 cups of bone broth to feel fuller, potentially reducing overall food intake.
Flexibility in the fasting window: Some people find that a cup of bone broth during the later stages of a fasting window (e.g., in a 16:8 protocol) helps them extend their fast comfortably.

Dedicated Bone Broth Fasts

A dedicated bone broth fast is a modified form of cleansing that replaces all solid food for a set period, from 1 to 4 days. In this scenario, bone broth becomes the primary source of nutrients.

For a 24-hour fast: Consume 5–8 cups of bone broth spaced throughout the day. This helps maintain energy levels and hydration while resting the digestive system.
For a 3-day fast: A similar pattern of 4–6 cups of bone broth per day is often recommended, especially for those who need more electrolytes and protein.
Listen to your body: The exact amount can be customized based on your hunger levels and physical response.

Strategic Timing and Benefits of Bone Broth

The timing of your bone broth consumption can amplify its benefits. Starting your day with a warm mug of broth can kickstart your metabolism and provide easy-to-absorb nutrients. During an extended fast, sipping broth mid-day can help manage hunger pangs and keep energy levels stable. Using it to break a fast is also a popular strategy, as it gently reintroduces nutrients and hydration before a full meal. The specific advantages of integrating bone broth into a fast include:

Satiety: The protein and gelatin content helps you feel full, reducing the likelihood of intense hunger and cravings.
Hydration and Electrolytes: Bone broth is an excellent source of electrolytes like potassium, magnesium, and sodium, which are crucial for staying hydrated and preventing issues like the 'keto flu'.
Gut Health: The collagen and gelatin support the gut lining, which can be particularly beneficial during a period of rest from solid food.

Fasting Protocol vs. Bone Broth Frequency


Fasting Protocol	Bone Broth Approach	Recommended Frequency (per day)	Primary Goal Alignment
Strict Water Fast	Avoid bone broth (calories)	0 cups	Autophagy, cellular repair
Intermittent Fasting (16:8)	Use during eating window or small sips in flexible fast	1–2 cups	Weight loss, metabolic health
Dedicated Bone Broth Fast (1-3 days)	Primary source of calories and nutrients	4–8 cups	Gut healing, digestive reset
Fasting-Mimicking Diet	Supplementing with broth within calorie limits	Varies by diet plan	Cellular renewal, anti-aging

How to Maximize Your Bone Broth Experience

To get the most out of your bone broth while fasting, consider these tips:

Choose High-Quality Broth: Opt for organic, grass-fed bone broth without added preservatives or excessive sodium. You can also make your own by simmering bones for 12-24 hours.
Customize Your Flavor: Add herbs like ginger or turmeric for anti-inflammatory benefits or a pinch of sea salt for minerals. Avoid adding fats if your goal is strict calorie control.
Stay Hydrated: Bone broth contributes to fluid intake, but continue to drink plenty of plain water throughout your fast.
Reintroduce Foods Carefully: When breaking a fast, use bone broth as a gentle transition before consuming solid foods. This helps ease your digestive system back into action.

Conclusion

Ultimately, how often should you drink bone broth while fasting is not a universal rule but a personalized choice based on your health objectives. Whether you incorporate a cup into your eating window for daily wellness or rely on it heavily during a modified cleanse, bone broth can be a supportive and nourishing part of a fasting regimen. It is important to listen to your body and adjust your consumption accordingly.

For more information on the science and benefits of fasting and bone broth, consult with a healthcare professional before making significant dietary changes. You can also explore resources like this article from Dr. Kellyann for additional insights into combining these health strategies.

Frequently Asked Questions

Yes, technically it does. Since bone broth contains calories (typically 40-50 per cup), it ends a strict, zero-calorie fast. However, for those with goals other than autophagy (like weight loss or gut health), it may not significantly disrupt metabolic processes or halt progress.

For most intermittent fasting protocols like 16:8, consuming 1-2 cups of bone broth is recommended, typically within your eating window to promote satiety. Some people may have a small amount during their fasting window for hunger control.

For a 24-hour dedicated fast, consuming 5-8 cups of bone broth is a common approach. For longer fasts (e.g., 3 days), 4-6 cups per day is often recommended to sustain energy and provide nutrients.

Bone broth provides electrolytes to prevent dehydration and headaches, protein and gelatin for satiety, and amino acids and collagen to support gut health and reduce inflammation. It can make fasting more manageable and comfortable.

Many people find success with drinking bone broth in the morning to start the day, during periods of hunger or low energy, or to gently break a fast. It can be consumed at different times to fit your personal routine.

Opt for high-quality, organic bone broth made from grass-fed bones. Choose varieties with no added preservatives, sugars, or excess sodium. Homemade broth is also an excellent option.

On strict fasts, it is best to avoid additions. However, in modified fasts, some people add a small amount of healthy fat like coconut oil or ghee for satiety. Flavorings like ginger, turmeric, or a pinch of salt are often acceptable during bone broth fasts.