Understanding the Bone Broth Cleanse
A bone broth cleanse is a modified form of intermittent fasting that incorporates bone broth into a dietary protocol. The most common structure, popularized by Dr. Kellyann Petrucci, involves cycling between two types of days: fasting days and eating days, over a period like 21 days. The core principle is to give the digestive system a break while nourishing the body with the beneficial collagen, amino acids, and minerals extracted from slow-simmered bones. This process is believed to support gut health, reduce inflammation, and aid in weight management.
The All-Liquid Fasting Days
On designated fasting days—typically two non-consecutive days per week—solid food is eliminated entirely. The focus is on staying hydrated and nourished with liquids that support the body without triggering complex digestion. This helps reset the system and provides a period of rest for the gut lining. A typical fasting day schedule involves consuming five to six cups of bone broth, spaced throughout the day.
What can be consumed on fasting days:
- Bone Broth: High-quality bone broth, preferably from organic, grass-fed animals. Look for broths simmered for at least 12-24 hours to maximize nutrient extraction.
- Added Healthy Fats: To increase satiety and provide energy, some modified fasts allow adding a tablespoon of healthy fat to the broth, such as grass-fed ghee, grass-fed butter, coconut oil, or MCT oil.
- Water: Staying hydrated is key. Drink plenty of water throughout the day.
- Herbal Tea: Unsweetened herbal teas, like ginger, peppermint, or chamomile, are generally allowed. Avoid caffeinated teas.
- Coffee: Some protocols permit black coffee, but it's often advised to monitor the body's reaction, as caffeine can spike blood sugar.
The Whole-Food Eating Days
The other five days of the week are structured around an anti-inflammatory, paleo-style diet. This involves eating whole, unprocessed foods while eliminating grains, dairy, legumes, and added sugars. On these days, you will have three meals and typically consume one to three cups of bone broth as a snack or alongside meals.
What to eat on eating days:
- Proteins: Choose high-quality sources like grass-fed beef, pasture-raised chicken and eggs, and wild-caught fish such as salmon and cod.
- Non-Starchy Vegetables: These should make up a significant portion of your meals. Examples include leafy greens (spinach, kale), broccoli, asparagus, mushrooms, and bell peppers.
- Healthy Fats: Essential for energy and satiety, incorporate avocados, olives, coconut oil, and avocado oil.
- Fruits: Enjoy low-glycemic fruits in moderation, such as berries, apples, and grapefruits.
- Starchy Vegetables (in moderation): Some plans permit smaller amounts of starches like sweet potatoes, carrots, and winter squash.
- Nuts and Seeds: These can be included in moderation, like a handful of nuts as a snack.
- Herbs and Spices: Flavor food liberally with spices like turmeric, ginger, cayenne, and fresh herbs to enhance taste and add anti-inflammatory benefits.
Foods to Avoid on a Bone Broth Cleanse
To maximize the benefits of the cleanse, specific food groups are eliminated to reduce inflammation and support gut healing. Avoiding these items prevents stress on the digestive system during the restorative process.
Commonly avoided foods:
- Grains (wheat, rice, oats, quinoa)
- Legumes (beans, lentils, peanuts)
- Dairy products
- Refined sugars and artificial sweeteners
- Processed vegetable oils (canola, soy, grapeseed)
- Processed foods and commercial sauces
- Alcohol
Fasting vs. Eating Day Comparison
| Feature | Fasting Days | Eating Days |
|---|---|---|
| Focus | Liquid-based cleanse, digestive rest | Whole foods, nutrient-dense meals |
| Food Intake | Only bone broth, water, tea, optional fats | Three meals plus 1-3 cups of broth daily |
| Energy Source | Healthy fats added to broth, body fat | Lean protein, healthy fats, complex carbs |
| Key Foods | Bone broth, water, herbal tea, ghee/coconut oil | Pasture-raised proteins, non-starchy veggies |
| Purpose | To promote healing, reduce inflammation | To nourish the body, replenish nutrients |
What to Expect and How to Maximize Your Results
To ensure a successful cleanse, proper planning and execution are key. Start by easing into the program a few days prior by reducing processed foods, sugar, and caffeine to minimize withdrawal symptoms. During the cleanse, listen to the body. Light exercise, like walking or gentle yoga, is recommended, but avoid intense workouts, especially on fasting days.
The quality of ingredients, particularly the bone broth itself, is paramount. Choosing high-quality, organic, grass-fed options ensures the maximum nutritional benefits are obtained while avoiding harmful additives. Staying hydrated with water and mineralized tea is essential, especially on fasting days, to manage hunger and support detoxification.
Navigating Common Challenges
Some individuals may experience side effects like fatigue, bloating, or headaches, particularly when starting a cleanse or fast. These are often temporary as the body adjusts. Managing expectations is also important; while many report positive changes, the effects can vary. For example, some may experience weight loss due to calorie restriction, but it may initially be water weight. Consulting a healthcare provider before starting, especially if there are underlying health conditions is recommended.
Conclusion
Following a bone broth cleanse involves a specific structure of alternating between liquid-only fasting days and solid-food eating days, guided by a paleo-style diet. On eating days, you can enjoy a wide variety of nutrient-dense whole foods, including lean proteins, non-starchy vegetables, and healthy fats. By adhering to the guidelines and listening to the body, you can harness the potential benefits of bone broth for gut health and overall wellness, while managing hunger effectively. Remember that consistency and using high-quality ingredients are crucial for maximizing the cleanse experience.
For more information on the potential benefits and risks of bone broth, refer to resources like this article from Healthline, which provides a comprehensive overview of the diet.
