Is it healthy to only eat bone broth?

November 4, 2025 •

3 min read

While bone broth is praised for its collagen and mineral content, experts overwhelmingly agree that it is not healthy to only eat bone broth, as it lacks essential macronutrients and vitamins. Relying solely on this liquid can lead to severe health issues, including muscle loss and nutrient deficiencies.

Quick Summary

A diet consisting solely of bone broth is unsustainable and dangerous due to significant nutritional deficiencies. While beneficial as a supplement, it lacks sufficient calories, fats, carbohydrates, and a full spectrum of vitamins needed for long-term health.

Key Points

Nutritionally Incomplete: Bone broth lacks the necessary carbohydrates, fats, and complete proteins for a healthy diet, leading to potential deficiencies.
High-Risk Mono Diet: An all-bone broth diet is a form of mono diet, which is known to be restrictive, unsustainable, and potentially dangerous due to severe calorie and nutrient deficits.
Muscle Loss and Slowed Metabolism: The severe calorie restriction from an exclusive bone broth diet can cause the body to burn muscle tissue for energy, slowing metabolism.
Potential for Excessive Sodium Intake: Many commercial bone broths are high in sodium, which can pose risks for individuals with high blood pressure or heart conditions.
Incorporate, Don't Exclusively Rely: The healthiest approach is to use bone broth as a supplement within a varied, balanced diet, rather than relying on it as the sole source of nutrition.
Consult a Professional: Anyone considering a restrictive diet should consult a healthcare provider or registered dietitian to ensure safety and avoid health complications.

The All-Bone Broth Diet: Why It's a Dangerous Myth

Despite being lauded for its purported benefits, committing to an all-bone broth diet is a hazardous path to nutrient deficiencies and health complications. The misconception often stems from misunderstanding its nutritional composition; bone broth, while beneficial in some aspects, is not a complete food source. It is crucial to distinguish between using bone broth as a nutritional supplement and relying on it exclusively for sustenance.

The Allure of Bone Broth

For many, the idea of a bone broth-only diet is tempting for its promised simplicity and rapid weight loss. It’s frequently featured in discussions around detoxes, intermittent fasting, and various low-carb or paleo diets. The broth contains amino acids, such as glycine, and minerals like calcium and magnesium, which are extracted during the simmering process. Proponents suggest benefits like improved gut health, reduced inflammation, and better joint health, though much of the supporting evidence is still limited or based on animal studies.

The Major Risks of a Mono Diet

Following any mono diet, including a strict bone broth fast, is inherently restrictive and unsustainable, posing several health risks. These dangers far outweigh any potential short-term benefits, which are often just a result of severe calorie restriction and water loss.

Nutritional Deficiencies

Bone broth lacks the complete nutritional profile required by the human body for proper functioning. It provides minimal fat and carbohydrates necessary for energy, and while it contains some protein from collagen, it's low in the essential amino acid tryptophan, making it an incomplete source. Additionally, it completely lacks fiber, crucial for digestive health, and falls short on many essential vitamins and minerals despite containing some.

Risks Associated with an All-Liquid Diet

Exclusively consuming bone broth carries further risks. Many commercial broths are high in sodium, which can be problematic for those with high blood pressure. There are also concerns, though research is not definitive, that bone broth may contain trace heavy metals like lead. Severe calorie restriction from a bone broth mono diet can also slow metabolism and lead to muscle loss as the body seeks energy.

The Difference: Bone Broth Supplementation vs. Mono-Diet


Feature	Bone Broth Supplementation	All-Bone Broth Mono Diet
Dietary Approach	Part of a balanced, whole-food diet	Replaces all other food and drink
Nutritional Completeness	Contributes to overall nutrient intake	Creates severe macronutrient and micronutrient deficiencies
Health Impact	Can support gut, joint, and skin health	Leads to metabolic slowdown, muscle loss, and other health risks
Sustainability	Sustainable long-term for wellness	Unsustainable and dangerous long-term
Associated Risks	Low risk; primarily high sodium concern	High risk; includes electrolyte imbalance, fatigue, and muscle loss

Expert Consensus and Healthier Alternatives

Dietitians strongly caution against an exclusive bone broth diet, advocating instead for its incorporation into a balanced diet. It can be used as a base for meals like soups or stews, sipped as a snack, or fortified with solid ingredients to create more complete meals. For those seeking specific benefits like collagen, other dietary sources or supplements might be more effective and safer.

In conclusion, while bone broth offers some nutritional value, using it as the sole food source is detrimental to health. A balanced diet with a variety of foods is fundamental for long-term well-being and prevents the severe health issues associated with nutritional deprivation.

Expert Recommendations for a Sustainable Approach

Health professionals emphasize that any weight loss from a bone broth mono diet is typically temporary and may lead to unhealthy weight cycling. They recommend using bone broth in moderation to complement a balanced diet to gain potential benefits safely. Consulting a healthcare provider or registered dietitian before significant dietary changes is always advised.

A Balanced Take on Bone Broth

Bone broth is best utilized as a supplement to a comprehensive diet rather than a replacement. Its nutritional content is insufficient for long-term bodily needs. A healthy approach combines moderate bone broth consumption with a wide variety of whole foods like fruits, vegetables, lean proteins, and grains to support gut and joint health, and overall wellness. Dietary diversity, not restriction, is key.

Frequently Asked Questions

No, you cannot safely live on bone broth alone. While it contains some minerals and amino acids, it lacks essential macronutrients like carbohydrates and fats, as well as a full spectrum of vitamins, which are all vital for survival.

Long-term risks include severe nutritional deficiencies, muscle loss, metabolic slowdown, fatigue, and potential health complications from excessive sodium or heavy metal exposure found in some broths.

No, bone broth is not a complete protein source. Its protein is largely from collagen, which is naturally low in the essential amino acid tryptophan, meaning it shouldn't be your main source of protein.

Any weight loss on a strict bone broth diet is likely from water and muscle loss due to severe calorie restriction, and it is often temporary. It's not a sustainable or healthy long-term weight loss solution.

Strict bone broth detoxes or fasts are not generally recommended and can be dangerous, especially for individuals with underlying health conditions, pregnant women, or those with a history of eating disorders.

You can safely incorporate bone broth by using it as a base for soups and stews, sipping a cup as a nutrient-dense snack, or adding it to sauces and other recipes to enhance flavor and nutrient content.

Yes, individuals who are pregnant, nursing, diabetic, immunocompromised, or have a history of eating disorders should avoid bone broth fasts or any highly restrictive diet.