Nutrition Diet: A Guide on How to do a broth fast?

October 14, 2025 •

5 min read

According to wellness experts, consuming nutrient-rich bone broth during a fasting window can provide electrolytes and reduce hunger, making the process more manageable than a water-only fast. If you're interested in a gentle digestive reset, here is a guide on How to do a broth fast? that outlines the process from preparation to reintroduction of solid foods.

Quick Summary

A broth fast is a modified form of fasting that involves consuming nutrient-dense bone broth for a short period, promoting gut health and providing hydration without solid food. This approach can be used for a digestive reset or as a gentler alternative to water fasting for various wellness goals.

Key Points

Modified Fasting: A broth fast is a gentler alternative to water fasting, providing essential nutrients and electrolytes to sustain you.
Nutrient-Rich: Bone broth is rich in collagen, amino acids, and minerals that support gut health, hydration, and cellular repair during a fast.
Start Slowly: For beginners, gradually easing into the fast with a 16:8 intermittent schedule incorporating broth can be beneficial before attempting a longer duration.
Break the Fast Gently: To avoid digestive distress, reintroduce solid foods slowly after a broth fast, starting with small, easily digestible meals.
Consult a Professional: Due to potential risks and side effects, a broth fast should only be undertaken after consulting a healthcare provider, especially for individuals with pre-existing health conditions.
Quality Matters: Whether homemade or store-bought, opt for high-quality bone broth made from organic, grass-fed bones to maximize nutritional benefits.

What is a Broth Fast?

A broth fast is a type of modified intermittent fast where you consume only bone broth, water, and herbal teas for a set period, typically 24 to 72 hours. Unlike a strict water-only fast, which provides no calories, a broth fast supplies a small number of easily digestible nutrients. This provides several benefits, including hydration, essential electrolytes, and satiating protein, which can make the fasting period more tolerable and help prevent fatigue or discomfort. The nutrients in quality bone broth, such as collagen and amino acids like glycine, are believed to support gut health and aid cellular repair. By avoiding solid foods, you give your digestive system a much-needed break and allow your body to focus on other functions, like cellular cleanup or autophagy.

The Benefits of a Broth Fast

Opting for a broth fast can offer a number of potential health benefits, particularly related to gut health and metabolic function. Here are some of the most commonly cited advantages:

Digestive Rest and Repair: By giving your digestive tract a rest from breaking down solid food, a broth fast allows it to heal and reset. The gelatin and glycine in bone broth are especially beneficial for repairing the intestinal lining and reducing inflammation.
Increased Hydration and Electrolytes: Broth is an excellent source of electrolytes, such as sodium, potassium, and magnesium, which can be depleted during a regular fast. This helps prevent the lightheadedness and fatigue often associated with fasting and keeps your body properly hydrated.
Sustained Energy and Hunger Management: The protein and fat found in bone broth can help curb hunger pangs and keep you feeling satiated. This nutritional support provides a moderate, sustained energy level, avoiding the dramatic energy crashes that can occur with juice cleanses or strict water fasts.
Metabolic Reset: A broth fast can support metabolic flexibility, encouraging your body to burn fat for fuel. This process can be more effective when combined with a low-carb diet in the days leading up to the fast. Fasting periods can also boost levels of human growth hormone (HGH), which helps with metabolism and muscle preservation.

How to Prepare for Your Broth Fast

Proper preparation is key to a successful and comfortable broth fast. A smooth transition can minimize side effects like headaches or fatigue.

Plan Your Fasting Period: Decide on the duration of your fast (e.g., 24, 36, or 72 hours). For beginners, a shorter 16:8 intermittent fasting approach incorporating broth is a good starting point before attempting a full day or more.
Clean Up Your Diet: For 2-3 days before your fast, focus on eating whole, easily digestible, low-FODMAP foods and avoid processed items, sugar, and refined carbohydrates. This helps regulate your blood sugar and prepares your body for calorie restriction.
Ensure Proper Hydration: Increase your water intake in the days leading up to your fast. Start hydrating with electrolyte-rich fluids, especially if you are not accustomed to fasting.
Prepare Your Broth: Decide if you will make your own or purchase high-quality, organic bone broth. Homemade broth gives you control over ingredients, while high-quality store-bought options offer convenience. Make sure to have enough on hand to consume 5-8 cups per fasting day.

Step-by-Step Guide: How to do a broth fast?

Performing a 24 to 72-Hour Broth Fast

Consumption: Drink 5 to 8 cups (2 to 3 quarts) of bone broth per day. Sip one cup every 2-3 hours to maintain steady energy levels and manage hunger.
Hydration: Drink plenty of plain water, herbal teas, or black coffee between broth servings to stay hydrated. Avoid sugary or creamy beverages.
Flavoring: To add variety, consider mixing in a pinch of sea salt, a squeeze of lemon or lime, or a dash of ginger or turmeric to your broth.
Listen to Your Body: While mild hunger or fatigue is normal, do not push through severe dizziness, lightheadedness, or weakness. Break the fast if you feel unwell.

Making Homemade Broth for Your Fast

Use high-quality, ethically sourced bones (grass-fed beef or organic chicken).
Roast the bones for 30-40 minutes at 450°F (230°C) to enhance flavor.
In a large pot, add the roasted bones, water, 1-2 tbsp of apple cider vinegar (to extract minerals), and optional vegetables like carrots, celery, and onions.
Simmer on low heat for 12-24 hours for chicken or 24-48 hours for beef.
Strain the broth through a fine-mesh sieve or cheesecloth and store it in glass jars in the refrigerator for up to a week, or freeze it for longer storage.

Homemade vs. Store-Bought Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control	Full control over ingredients, bones, and simmering time.	Less control over ingredients and preparation process.
Cost	More cost-effective if you have access to good quality bones.	More expensive per serving, especially for high-quality options.
Convenience	Requires a significant time investment (12+ hours).	Pre-made, saving time and effort. Powdered options are also available.
Quality	Depends on the quality of your ingredients and technique.	Quality varies widely; look for organic, grass-fed labels with minimal additives.
Flavor	Customizable flavor profile based on added herbs and spices.	Flavor is predetermined; can add your own seasonings for variety.

How to Properly Break Your Broth Fast

Breaking a fast, even a modified one, requires care to prevent digestive distress and blood sugar spikes.

Start Slowly: Begin with small, easily digestible meals, such as a cup of bone broth (if you haven't been having it), watered-down fruit juice, or simple steamed vegetables.
Introduce Foods Gradually: On the first day post-fast, focus on gentle foods. For example, a small amount of lean protein (like eggs or fish) can be introduced later.
Avoid Trigger Foods: For the first 24-48 hours, steer clear of processed foods, high-sugar items, and high-fiber foods that can shock your system.
Stay Hydrated: Continue to drink plenty of water and herbal teas as you reintroduce solid foods to aid digestion.

Potential Risks and Who Should Avoid a Broth Fast

While generally safe for many, a broth fast is not suitable for everyone. It is crucial to consult with a healthcare professional before beginning any fasting protocol, especially if you have underlying health conditions.

Potential side effects may include:

Headaches
Fatigue
Dizziness
Changes in bowel movements

Individuals who should avoid a broth fast include:

Pregnant or breastfeeding women
Individuals with diabetes or hypoglycemia
Those with a history of disordered eating
People who are significantly underweight or malnourished
Athletes with high-intensity training schedules
Those with kidney or liver disease, due to high sodium/potassium in some broths

Conclusion

A broth fast can be an effective and gentler alternative to water fasting, offering a way to reset your digestive system and support overall wellness. The combination of nutrient-dense broth with ample hydration can help manage hunger and provide sustained energy, making it a more accessible approach for many. However, preparation is key, and the process should always be approached with care, particularly when breaking the fast. It is important to listen to your body and consult with a doctor to ensure the approach is safe and appropriate for your individual health needs. For those with certain medical conditions, a broth fast is not recommended and alternative dietary strategies should be explored with a healthcare provider.

For more in-depth nutritional guidance, you can explore peer-reviewed articles on fasting protocols.

Frequently Asked Questions

A broth fast is typically done for a short period, often 24 to 72 hours. Some protocols involve fasting with broth for two non-consecutive days a week. The best duration for you depends on your health and fasting experience, and it is best to start with a shorter period.

In addition to bone broth, you can drink plenty of plain water, herbal teas, or black coffee. Some practitioners also allow a small amount of healthy fats like ghee or coconut oil to increase satiety.

For purists, consuming anything with calories, including bone broth, technically breaks a fast. However, a broth fast is a modified fasting approach that provides low-calorie nourishment, keeps insulin levels low, and is often used to make fasting more sustainable.

The main benefit of a broth fast over a water fast is that it provides essential nutrients and electrolytes, which can help prevent the fatigue, lightheadedness, and electrolyte imbalances common with water-only fasting. It also offers protein and fat to help manage hunger.

To make bone broth, you simmer animal bones with water and a splash of apple cider vinegar (to extract minerals) for 12-48 hours. Adding some vegetables, herbs, and spices can enhance the flavor and nutritional density.

After a broth fast, you should reintroduce food gradually, starting with small, easily digestible options like steamed vegetables, lean protein, or simple soups. Avoid large meals, high-sugar foods, and processed items initially to prevent digestive upset.

A broth fast should be avoided by pregnant or breastfeeding women, individuals with diabetes or hypoglycemia, those with a history of eating disorders, and people who are significantly underweight. Always consult a healthcare provider before starting any new fasting routine.