Is Broth OK During Fasting? A Comprehensive Guide to Broth and Fasting

December 24, 2025 •

5 min read

According to nutrition experts, a traditional fast requires zero-calorie intake, which means broth technically breaks a pure fast. However, the real question of 'is broth ok during fasting?' depends heavily on your specific goals, the type of fast, and the kind of broth you choose. While a pure water fast has its place, many dieters find that incorporating nutrient-dense, low-calorie broth provides a practical and sustainable pathway to achieving their health goals.

Quick Summary

The acceptability of drinking broth while fasting is debated, hinging on individual goals and fasting type. It can provide essential nutrients and hydration during modified fasts, while a strict zero-calorie fast for autophagy prohibits it. This article explores the nuances of using broth during fasting.

Key Points

Modified Fasting: Broth, particularly bone broth, is acceptable in many intermittent fasting protocols focused on weight loss or metabolic health, as its low caloric impact does not severely disrupt fat-burning.
Strict Fasting (Autophagy): For those pursuing a pure fast for maximum cellular cleanup (autophagy), any calories will technically break the fast, so broth should be avoided during fasting windows.
Electrolyte Benefits: Broth is a rich source of electrolytes like sodium and potassium, helping to prevent dehydration, headaches, and fatigue during longer fasts.
Satiety and Hunger Control: The protein and gelatin in bone broth can curb hunger pangs and cravings, making a fast more manageable and sustainable.
Nutrient-Dense Support: Broth provides essential minerals and amino acids for body repair and renewal, especially helpful when transitioning out of a fast or to maintain nutrient levels.
Choose Low-Sodium Broth: When incorporating broth, opt for high-quality, low-sodium varieties and avoid extra ingredients that could increase the caloric load.
Consult a Professional: It is important to consult a healthcare provider before beginning any fasting regimen, especially for extended periods or with underlying health conditions.

The Core Debate: When Does Broth Break a Fast?

For those practicing a traditional, water-only fast, the answer is straightforward: any caloric intake, no matter how small, technically breaks the fast. A single cup of bone broth can contain 40-50 calories, and even vegetable broth may have 20 calories or more. Therefore, for fasters prioritizing deep cellular cleanup (autophagy) or other strict fasting protocols, broth is generally off-limits. However, for the majority of people practicing intermittent fasting for weight loss or other metabolic health benefits, the issue is more nuanced.

Modified Fasting and Calorie Thresholds

Many popular fasting approaches are more flexible. Intermittent fasting (IF) for weight loss focuses on creating a caloric deficit and maintaining a low insulin state, rather than a zero-calorie intake. The small amount of calories and protein in broth is unlikely to cause a significant insulin spike, which is the primary concern for many fasters. For this reason, some modified fasting protocols or 'dirty fasting' allow for low-calorie beverages like broth. Adding broth can make a fast more manageable and sustainable, especially for beginners who struggle with hunger pangs and electrolyte balance.

The Benefits of Incorporating Broth into Your Fasting Routine

Even if it technically 'breaks' a fast, incorporating broth can offer significant advantages, particularly for longer fasting periods or during specific protocols like the popular Bone Broth Diet.

Replenishes Electrolytes: Fasting can lead to a depletion of crucial electrolytes like sodium and potassium, potentially causing symptoms such as headaches, fatigue, and muscle cramps, often called the 'keto flu'. Broth, especially with added sea salt, is an excellent way to replenish these minerals and stay hydrated without high caloric intake.
Curbs Appetite and Cravings: The protein and gelatin in bone broth are highly satiating, helping to reduce hunger and cravings that can lead to overeating or breaking a fast prematurely. This can make adherence to a fasting schedule much easier.
Supports Gut Health: Broth, particularly bone broth, contains beneficial compounds like collagen, gelatin, and amino acids such as glycine and proline. These can support the gut lining and reduce inflammation, helping to repair and soothe the digestive system.
Provides Nutrients for Body Repair: While fasting prompts the body's 'cleanup crew' (autophagy) to clear out damaged cells, bone broth provides the building blocks—amino acids and minerals—needed for repair and renewal once the eating window reopens or during a modified fast.

Bone Broth vs. Vegetable Broth: A Comparison

When choosing a broth, it is important to consider the nutritional differences based on your goals. Homemade is often best to control sodium and ingredients, but many quality store-bought options exist. Check out trusted brands like Gourmend Foods and Kettle & Fire.


Feature	Bone Broth	Vegetable Broth	Best For...
Calories	Higher (~40-50 per cup)	Lower (~20 per cup)	Lower-calorie modified fasts.
Protein	Higher (~5-10g per cup)	Lower (~1g per cup)	Satiety and muscle preservation.
Electrolytes	Excellent source, especially sodium	Good source of minerals	General hydration and electrolyte balance.
Gut Support	Rich in collagen, gelatin, glutamine	Can contain beneficial nutrients from veggies	Soothing and repairing the gut lining.
Autophagy	More likely to inhibit, due to protein	Less likely to inhibit due to low protein	Strict water-only fasts.

Practical Guidelines for Broth During Fasting

Know your goal: If you are pursuing maximum autophagy or a pure water fast, avoid all broth during your fasting window. Stick to water, black coffee, and unsweetened tea. For those focused on metabolic health, weight loss, and making fasting more manageable, broth is a valuable tool.
Consider the type of fast: For intermittent fasting protocols like 16:8, a cup of broth during the fasting period is often acceptable for many individuals and can prevent overeating during the eating window. For longer, extended fasts (24+ hours), broth can be an essential source of electrolytes and sustenance.
Choose wisely: Opt for high-quality, low-sodium broth with minimal additives. Plain is best. Adding spices like ginger or turmeric is acceptable, but avoid adding fatty oils, as this increases caloric load and can negate some fasting benefits.
Listen to your body: Pay attention to how your body responds. Some people find that a small amount of broth has no negative effect, while others may feel it stimulates their appetite too much. Adjust your approach based on what makes you feel best and helps you stick to your plan.

Conclusion

While broth does contain calories and therefore technically breaks a pure, zero-calorie fast, its use during fasting is widely accepted for those pursuing other health goals like weight management, electrolyte balance, or gut health. For a strict autophagy-focused fast, it's best to avoid it. However, for a modified fasting approach, broth can be a powerful tool, providing essential nutrients, curbing hunger, and making the fasting experience more sustainable and comfortable. By understanding the different types of broth and how they interact with various fasting protocols, you can make an informed decision that aligns with your personal wellness journey. Always consult a healthcare professional before starting any new fasting regimen.

How to Make Your Own Simple Fasting Broth

Making your own broth ensures you control all the ingredients. Here's a basic recipe for a fasting-friendly broth:

Start with your base: For bone broth, use beef or chicken bones. For vegetable broth, use nutrient-dense vegetables like celery, onions, and mushrooms.
Add water and herbs: Cover the ingredients with water. Add a few herbs like parsley and bay leaves for flavor. You can add a pinch of high-quality sea salt if you need electrolytes, but keep it minimal to avoid excessive sodium.
Simmer for hours: Bring to a boil, then reduce heat and simmer for several hours (12-24 for bone broth, 1-2 for vegetable). This extracts the maximum nutrients.
Strain and store: Strain the broth and store it in the refrigerator or freezer for later use.

This simple, homemade broth will provide clean, nourishing liquid for your modified fast, free of unnecessary additives.

Your Fasting Questions Answered

Incorporating broth can feel complex, but understanding the basics makes it simple. Consider your fasting goals first. If weight loss and managing hunger are priorities, broth is likely a great tool for you. For more stringent goals like autophagy, stick to water. Always listen to your body and adjust as needed. For many, broth offers a nutritious and satisfying compromise that supports their journey without compromising their overall health objectives.

Key Takeaways

Technically Breaks a Fast: Any caloric intake, including broth, technically breaks a strict, zero-calorie fast, especially for maximum autophagy.
Depends on Your Goal: For weight loss and metabolic health, a low-calorie broth is acceptable and beneficial in a modified fast, minimizing insulin response.
Electrolyte Replenishment: Broth is an excellent source of electrolytes, which can prevent headaches and fatigue often associated with fasting.
Curbs Hunger: The protein and gelatin in bone broth help promote feelings of fullness and reduce cravings.
Supports Gut Health: Bone broth provides beneficial compounds like collagen and glutamine, which support gut lining repair.
Choose Wisely: Opt for high-quality, low-sodium bone or vegetable broth and minimize additives during your fasting window.

Frequently Asked Questions

Yes, from a strict, zero-calorie perspective, bone broth will break a fast because it contains calories (typically 40-50 per cup) and protein. However, for those focused on benefits like weight loss or metabolic health, the minimal caloric intake is often considered acceptable within a 'modified' or 'dirty' fasting approach.

Similar to bone broth, vegetable broth contains a small number of calories (around 20 per cup), so it technically breaks a fast. The impact is less significant than bone broth, but for a pure water fast, all calories must be avoided.

Consuming broth introduces amino acids, which can activate the mTOR pathway and temporarily inhibit or reduce the process of autophagy. For those fasting specifically to maximize autophagy, broth is not recommended during the fasting window.

Yes, many practitioners of intermittent fasting (IF) find that sipping on a cup of low-calorie broth during their fasting window helps manage hunger and cravings without significantly impacting their metabolic goals. It can make adhering to the IF schedule easier and more sustainable.

Low-sodium, plain bone broth or vegetable broth is ideal. Look for products with simple ingredient lists—bones, water, and vegetables. Avoid broths with added sugars, fats, or heavy spices if you are trying to keep calories to a minimum.

Yes, broth is a great natural source of electrolytes like sodium and potassium. During extended fasts, replenishing these minerals with broth can prevent dehydration, headaches, and other symptoms of electrolyte imbalance.

For modified fasting, consuming 1-2 cups of low-calorie broth throughout the day is a common guideline. On specific 'bone broth fasting' days (e.g., in a 5:2 protocol), this can increase to 3-6 cups. The amount depends on your individual needs and goals.

Yes, adding a pinch of high-quality sea salt or Himalayan pink salt is acceptable and often encouraged, especially during longer fasts, to help maintain electrolyte balance and prevent low blood pressure.