What is the Bone Broth Cleanse Protocol?
At its core, a bone broth cleanse is a dietary reset designed to support gut health and reduce systemic inflammation by temporarily eliminating solid, processed, and inflammatory foods. Instead of relying on sugary juices or extreme calorie restriction, the protocol provides nourishment through protein-rich, slow-simmered bone broth. This approach provides essential nutrients and collagen while still giving the digestive system a much-needed break. There are several variations of the protocol, catering to different goals and experience levels, ranging from quick one-day resets to more sustained, multi-week programs. Many find this method more satisfying and sustainable than traditional liquid-only cleanses, thanks to the protein and fat content in the broth, which helps curb hunger.
The Short-Term Fasting Protocol (1-3 Days)
The most direct form of the cleanse involves an intensive 1-3 day period of consuming little to no solid food. For this short-term reset, the focus is on flooding the body with nutrient-dense broth while avoiding everything else that can stress the digestive tract. This protocol is ideal for recovering from a period of dietary overindulgence or as a quick reset to improve mental clarity and energy.
Guidelines for the Short-Term Fast:
- Consume 4-8 cups (32-64 oz) of high-quality bone broth throughout the day.
- Stay well-hydrated with plenty of water and caffeine-free herbal teas.
- Optional: Add healthy fats like ghee or coconut oil to the broth to increase satiety.
- Keep physical activity light, such as walking or gentle yoga.
The Longer Bone Broth Diet (7 or 21-Day Plan)
For a more structured and long-term approach, many follow a protocol popularized by Dr. Kellyann Petrucci. This plan combines days of Paleo-style eating with strategic bone broth fasting days. It is designed to be more sustainable and can lead to more significant, lasting changes.
A typical 21-day plan alternates between:
- Regular eating days (5 days/week): Eat whole, unprocessed Paleo-friendly foods, including lean proteins, vegetables, and healthy fats. Incorporate 1-3 cups of bone broth daily as a snack or beverage.
- Mini-fasting days (2 days/week): Consume only bone broth (5-6 cups) and other non-caloric liquids.
Transitioning In and Out of Your Cleanse
To maximize the benefits and minimize side effects, a gradual transition is key. Leading up to the cleanse, reduce your intake of caffeine, sugar, and processed foods. After completing the cleanse, slowly reintroduce different food groups one at a time to identify any potential sensitivities.
Benefits of Following a Bone Broth Cleanse
- Supports Gut Health: The gelatin, glutamine, and other amino acids in bone broth help heal and seal the lining of the digestive tract, which can soothe conditions like leaky gut and IBS.
- Reduces Inflammation: By giving the gut a rest from inflammatory foods and supplying anti-inflammatory amino acids, the cleanse can help reduce inflammation throughout the body.
- Promotes Weight Management: The protein in bone broth helps increase feelings of fullness, reducing overall calorie intake and helping to manage cravings.
- Improves Skin and Joint Health: The high collagen content is known to support the elasticity and hydration of skin, while also helping to reduce joint pain.
- Enhances Sleep and Energy: Amino acids like glycine can have a calming effect, promoting more restorative sleep. The influx of nutrients and hydration can also help combat fatigue and brain fog.
Foods to Include and Avoid During a Bone Broth Cleanse
To follow a cleanse effectively, it's crucial to understand which foods support your body and which can undermine the process. The core principle is to avoid inflammatory triggers and focus on easily digestible, nutrient-dense items if you are not strictly fasting.
| Foods to Include (Modified Cleanse) | Foods to Strictly Avoid (All Protocols) |
|---|---|
| High-quality bone broth (beef, chicken) | Grains (wheat, barley, rye, rice) |
| Plenty of water and herbal tea | Dairy products |
| Healthy fats (avocado oil, ghee, coconut oil) | Legumes (beans, lentils, peanuts) |
| Non-starchy vegetables (leafy greens, carrots, celery) | Refined sugar and artificial sweeteners |
| Fatty fish (salmon) | Processed foods and junk food |
| Some fruits (berries, lemons) | Alcohol and caffeine |
Preparing Your Own Bone Broth
For maximum control over ingredients and nutrient density, making your own bone broth is a great option. A standard recipe is simple and requires minimal effort for a significant reward.
Simple Homemade Bone Broth Recipe:
- Place 2-4 pounds of organic, pasture-raised bones in a large stock pot.
- Add water to cover the bones, along with 2 tbsp of apple cider vinegar, which helps extract minerals.
- Include aromatics like carrots, celery, and onions (optional).
- Bring the pot to a boil, then reduce the heat to a low simmer for 12-24 hours. The longer the simmer, the richer the broth.
- Strain the broth, discard the solids, and store in glass jars in the fridge for up to 5 days, or freeze for longer storage.
Potential Side Effects and Precautions
While many people find bone broth cleanses beneficial, some may experience temporary side effects as their body adjusts.
- Digestive Changes: Increased bowel movements or mild diarrhea can occur initially as the body detoxes and sheds toxins.
- Keto Flu Symptoms: As your body transitions away from carbohydrates, you might experience temporary headaches, fatigue, or brain fog. Staying hydrated is key.
- Histamine Intolerance: Bone broth is a high-histamine food. In rare cases, sensitive individuals might experience reactions like headaches, skin rashes, or anxiety. Cooking broth for less time can help reduce histamine content.
- Nutrient Deficiency: Longer, more restrictive protocols could lead to nutrient deficiencies over time. It is crucial to listen to your body and ensure adequate nutrient intake.
It is important to consult a healthcare provider before starting a cleanse, especially if you are pregnant, breastfeeding, or have pre-existing health conditions.
Conclusion
The bone broth cleanse protocol offers a flexible, nourishing approach to dietary resets, supporting gut health, reducing inflammation, and potentially aiding weight management. With options ranging from quick 24-hour fasts to longer-term intermittent plans, it allows individuals to tailor the experience to their needs and wellness goals. Whether you choose a simple liquid-only approach or a more structured diet, focusing on high-quality broth and a gradual transition is essential for a safe and effective cleanse. By giving your digestive system a break and supplying it with bioavailable nutrients, you can leverage the power of bone broth to support your overall health and well-being. You can further explore the benefits of glycine and gut health by reading this resource on PubMed.
