What is a bone broth cleanse?
At its core, a bone broth cleanse is a form of modified intermittent fasting that involves consuming homemade or high-quality, store-bought bone broth in place of meals for a short period. Unlike more restrictive fasts, it provides essential nutrients, amino acids, and protein, which can help support energy levels and reduce hunger pangs. The plan is a gentle approach designed to give the digestive system a rest while flooding the body with easily digestible nutrients.
There are several versions of the cleanse, from a quick one-day reset to more comprehensive 21-day programs. The specific structure depends on the program chosen, but all variations emphasize the consumption of bone broth, often with healthy fats and spices added for flavor and satiety.
Potential Benefits of a Bone Broth Cleanse
Advocates of the bone broth cleanse point to several potential health benefits, many of which are linked to the rich nutritional profile of the broth itself:
- Improved Gut Health: Bone broth is rich in gelatin, collagen, and amino acids like glutamine, which are believed to help strengthen the intestinal lining and reduce inflammation. This can be particularly beneficial for those with conditions like leaky gut syndrome or IBS.
- Reduced Inflammation: The elimination of inflammatory foods, along with the amino acids in bone broth (glycine, proline), can help decrease overall inflammation in the body.
- Enhanced Skin Health: Collagen is vital for skin elasticity and hydration. The collagen and protein in bone broth may help reduce visible signs of aging over time.
- Appetite and Weight Management: The high protein content (around 7–10g per cup) helps promote feelings of fullness, which can support weight loss efforts by reducing overall calorie intake during fasting periods. However, it's important to recognize that initial weight loss may largely be water weight.
- Better Sleep: The amino acid glycine, found in bone broth, can have calming effects on the brain, potentially leading to better sleep quality.
- Liver Support: Glycine is an important amino acid that aids the liver's natural detoxification processes.
How to Follow a Bone Broth Cleanse Plan
The plan's duration and structure vary, so it is important to choose an option that aligns with your health goals and lifestyle.
1-3 Day Reset
This shorter cleanse is a popular option for those seeking a quick system reset or looking to recover from a period of overindulgence.
- What to do: Consume 4–6 cups of bone broth per day, along with plenty of water and herbal tea.
- Optional Add-ins: Enhance your broth with spices like turmeric, ginger, or black pepper, and healthy fats such as coconut oil, olive oil, or ghee to increase satiety.
The 21-Day Diet
Made popular by naturopathic doctor Kellyann Petrucci, this longer plan combines intermittent fasting with a Paleo-style diet.
- 5 Eating Days: Follow a low-carb, whole-foods diet based on lean proteins, non-starchy vegetables, healthy fats, and a limited amount of fruit. On these days, you also consume 1–3 cups of bone broth.
- 2 Fasting Days: On two non-consecutive days each week, you consume only bone broth (5–6 cups).
- Maintenance Phase: After the initial 21 days, many transition to a less restrictive 80/20 approach, consuming clean foods 80% of the time and allowing for more flexibility.
Risks and Considerations
While generally considered safe, a bone broth cleanse is not without potential risks and should be approached with caution.
- Nutrient Deficiencies: The restrictive nature of the diet, especially on fasting days, can lead to inadequate intake of fiber and other vital nutrients found in whole foods. This can cause digestive issues like bloating or constipation.
- Heavy Metals: Concerns have been raised about the potential for lead and other heavy metals to leach from animal bones into the broth during the long simmering process. However, this risk is debated and depends heavily on the source and quality of the bones used.
- Histamine Intolerance: Due to the long cooking time, bone broth can be high in histamines, which may cause adverse reactions in sensitive individuals, including headaches, fatigue, and skin issues.
- Low Calorie Intake: On fasting days, the diet provides a very low number of calories, which can lead to fatigue and poor performance, especially for athletes or individuals with demanding physical routines.
- Not for Everyone: People with a history of disordered eating, pregnant or breastfeeding women, and those with certain medical conditions like kidney disease or diabetes should consult a doctor before starting this cleanse. For those with glutamate sensitivity, high-quality bone broth may still cause migraines.
Comparing Cleanse Approaches
| Feature | Bone Broth Cleanse | Juice Cleanse | Water Fasting |
|---|---|---|---|
| Satiety | High due to protein and fat, helps manage hunger. | Low; sugar spikes can lead to cravings and energy crashes. | Extremely low; intense hunger is common. |
| Nutrients | Provides amino acids, minerals, and collagen. | Often lacks protein and healthy fats; high in sugar from fruits. | Provides no nutrients or calories. |
| Effect on Gut | Gentle on the digestive system, supports gut repair with gelatin and amino acids. | High sugar and low fiber content can be disruptive to the gut microbiome. | Gives the digestive system a complete rest, but lacks healing nutrients. |
| Sustainability | Combines fasting with whole foods, more sustainable for some. | Often unsustainable and can lead to binge eating post-cleanse. | Highly difficult to sustain for more than a short period. |
| Preparation | Requires simmering bones for a long time or purchasing high-quality premade broth. | Requires a juicer and fresh produce, or purchasing expensive pre-made juices. | Requires no preparation beyond having water and other permitted liquids available. |
Conclusion
The bone broth cleanse plan offers a gentler alternative to highly restrictive diets by incorporating nutrient-dense bone broth into a fasting schedule. Its focus on gut health, reduced inflammation, and appetite control makes it an appealing choice for individuals looking to reset their system or kickstart healthier eating habits. However, it is not a miraculous quick fix and presents potential risks, such as histamine sensitivity and low caloric intake during fasting periods. The sustainability of the program depends heavily on the individual's commitment to the clean-eating principles and whether they transition to a long-term healthy diet. For those considering the cleanse, it is vital to research the source of the bone broth and consult a healthcare professional to ensure it is appropriate for their individual needs. Incorporating bone broth as a daily supplement rather than a full cleanse can also provide many of the same benefits in a less restrictive manner.
To learn more about healthy dietary approaches, including alternatives to cleanse programs, consult reputable health information sources such as the National Institutes of Health.
