How to Eat Bone Broth While Fasting Effectively

January 7, 2026 •

4 min read

According to research, glycine, an amino acid plentiful in bone broth, helps support healthy blood sugar and insulin levels, which aligns with key fasting goals. Here’s how to eat bone broth while fasting to support your health journey without undermining your objectives.

Quick Summary

Explore how to incorporate bone broth into various fasting protocols for different wellness goals. Understand whether it breaks a fast, and learn best practices for consumption and choosing the right bone broth.

Key Points

Modified Fasting Tool: Bone broth can be used in modified or intermittent fasts for weight loss and satiety, but technically breaks a strict, zero-calorie fast.
Boosts Satiety: The protein and gelatin in bone broth help you feel fuller longer, which is useful for curbing hunger pangs during a fast.
Gut Health Support: Amino acids like glutamine and glycine in bone broth can help repair the gut lining and reduce inflammation.
Electrolyte Balance: Bone broth provides essential electrolytes like sodium and potassium, helping to maintain hydration and energy levels during a fast.
Quality Matters: Opt for high-quality, long-simmered bone broth from organic or grass-fed sources to maximize nutrient density.
Listen to Your Body: Pay attention to how you feel; if you experience adverse effects like dizziness, adjust your fasting schedule or intake.
Consult a Professional: Always speak with a healthcare provider before starting a new or restrictive fasting regimen.

Understanding the Nuances of Fasting and Calories

The central question surrounding bone broth and fasting is whether its caloric content technically 'breaks' a fast. The answer depends entirely on your specific fasting goal. A true, purist fast aimed at maximizing the process of autophagy (cellular clean-up) is considered broken by anything containing calories. A single cup of bone broth contains approximately 40–50 calories, primarily from protein. However, many people engage in modified fasts, where the goal is metabolic health, weight management, or gut rest, rather than strict autophagy. In these cases, a small amount of bone broth can be a powerful tool for success. Its low carbohydrate content means it won't significantly spike insulin, keeping your body in a fat-burning state.

Types of Fasts and How Bone Broth Fits

Intermittent Fasting (16:8 Method): This is one of the most common applications. During your 8-hour eating window, you can use bone broth as a low-calorie primer before a meal to help with satiety. For individuals who struggle with pure water fasting during the 16-hour fasting window, a small amount of bone broth can help extend the fast comfortably without triggering a significant metabolic response.
The 5:2 Diet: On the two calorie-restricted days (typically 500-600 calories), bone broth can make up a significant portion of your intake. Drinking 5–6 cups throughout the day provides sustenance, nutrients, and warmth, making these days more manageable.
Bone Broth Fast/Cleanse: This is a dedicated, short-term (often 1–3 day) fast where bone broth is the primary form of nourishment. It provides a digestive reset while flooding the body with easily absorbed nutrients and amino acids for gut healing. This is a gentler alternative to a water-only fast and is specifically designed to use bone broth.
Extended Fasting: For longer fasts, bone broth can help manage hunger and provide crucial electrolytes that can become depleted with water-only consumption. However, this should only be done under a doctor's supervision due to the risks involved with extended calorie restriction.

How to Consume Bone Broth Effectively While Fasting

Sip slowly: Treat bone broth like a warm tea or coffee. Sipping it slowly can help curb hunger pangs and satisfy cravings more effectively than drinking it quickly.
Add flavor without calories: Enhance the taste with calorie-free additions. A pinch of sea salt (for electrolytes), black pepper, fresh ginger, or turmeric can elevate the experience without adding significant calories that could impact your fast.
Time it strategically: If using bone broth during a fasting window, consume it when hunger is most intense. For many, this is in the late morning or early afternoon, which helps them hold out until their first meal.
Prioritize quality: Choose a high-quality bone broth made from grass-fed or organic bones, simmered for a long time. These broths have a higher concentration of collagen, gelatin, and minerals, providing more benefits.
Use it to break your fast: For strict water fasts, a cup of warm bone broth is an excellent way to gently reintroduce nutrients and prepare your gut for solid food.

Bone Broth vs. Water Fasting vs. Fasting-Mimicking Diets: A Comparison


Feature	Bone Broth Fasting	Water Fasting	Fasting-Mimicking Diet (FMD)
Caloric Intake	Low-calorie (40-50 cal/cup)	Zero-calorie	Very low-calorie (500-800 cal/day), plant-based
Nutrient Intake	High in protein, collagen, electrolytes, and amino acids	None, only water and potentially zero-calorie supplements	Macronutrient-controlled to mimic fasting benefits
Satiety	High, due to protein and gelatin	Very low, often requires significant willpower	Medium, provides solid food but in limited quantities
Effect on Autophagy	May slightly inhibit due to protein intake	Maximizes autophagy benefits	Mimics autophagy without true fasting
Duration	Typically short, 1-3 days	Can range from 1 to several days	Typically 5 days per month
Digestive Rest	Significant rest while providing nourishment	Complete digestive rest	Digestive rest, but not complete like water or bone broth fasts

Maximizing Your Bone Broth Fasting Benefits

To ensure you get the most out of your fast, consider these additional steps:

Stay Hydrated: While bone broth is hydrating, continue to drink plenty of plain water and herbal teas throughout the day. Dehydration is a common side effect of fasting.
Listen to Your Body: Pay attention to how you feel. If you experience dizziness, lightheadedness, or extreme fatigue, it may be a sign to end your fast or adjust your approach. Some people may need to add a small amount of healthy fat, like ghee, to their broth during a fast.
Prepare Your Fast: Consider transitioning to a low-carb, whole-foods diet for a few days before a longer fast to make the process easier on your body.
Don't Overdo It: While effective, the bone broth diet, or any restrictive diet, can be low in fiber and other nutrients. Incorporate whole foods on non-fasting days to maintain a balanced intake.

Conclusion: Integrating Bone Broth into Your Fasting Routine

Ultimately, whether you decide to use bone broth during your fasting window depends on your individual goals. If your objective is fat loss, gut health, or improved metabolic markers, including bone broth can make your journey more sustainable and enjoyable. It provides valuable nutrients and a sense of satiety that can help you adhere to your schedule, especially during intermittent or modified fasts. For those pursuing maximum autophagy, it is best to stick to water, black coffee, and herbal tea during the fasting window, saving the bone broth for when you break your fast. By understanding the distinction between a purist fast and a modified one, you can effectively leverage bone broth to meet your health and wellness goals.

For more detailed information on the health benefits of fasting and how to incorporate it safely into your lifestyle, consider consulting trusted health resources like the American Journal of Clinical Nutrition which provides scientific context for metabolic benefits.

Frequently Asked Questions

Yes, if your goal is a strict, zero-calorie fast for maximum autophagy, bone broth's caloric content (40-50 calories per cup) will break it. However, for modified fasts focused on weight loss or metabolic health, it is often considered acceptable and beneficial.

For modified fasts like the 5:2 diet or a bone broth cleanse, typically 5 to 8 cups per day is recommended to provide enough nutrients and manage hunger. For intermittent fasting, a single cup during the fasting window might be sufficient.

During a modified fast, you can add calorie-free seasonings like a pinch of sea salt, black pepper, turmeric, or ginger. Avoid adding fats or ingredients with carbohydrates if you are trying to stay as close to a fasted state as possible.

Yes, but prioritize high-quality store-bought options with minimal additives. Look for brands that use organic or grass-fed bones and have a long simmer time for maximum nutrient extraction. Always check the ingredient list for hidden sugars or fillers.

To make homemade bone broth, simmer bones from grass-fed animals with water and a splash of apple cider vinegar for an extended period (12–48 hours). The vinegar helps draw minerals from the bones. Strain it well before use.

Yes, bone broth can support weight loss by providing a high level of satiety for very few calories. This helps manage hunger and reduce overall calorie intake, which is essential for creating a caloric deficit.

Individuals who are pregnant, breastfeeding, underweight, or have certain medical conditions like kidney disease, liver disease, or blood sugar imbalances should consult a doctor before starting a bone broth fast. It's also not recommended during periods of intense physical activity.