The bone broth diet is a wellness approach combining intermittent fasting, a paleo-style eating plan, and regular consumption of bone broth. It is particularly popular for its potential benefits related to gut health, inflammation reduction, and weight management. While bone broth is the star, proper hydration and knowing which other drinks are permitted are key to success, especially on fasting days. This guide explores the complete range of acceptable beverages, from simple staples to more complex, nutrient-dense options.
Permitted and Prohibited Beverages
For those on a bone broth diet, especially on modified fasting days, beverages must be carefully chosen to avoid breaking the fast or introducing unwanted sugars and additives. The rule of thumb is to stick to non-caloric or very low-calorie options.
Acceptable Drinks During Fasting and Non-Fasting Days
- Water: The most important beverage of all. Filtered water is recommended to avoid unwanted chemicals and stay properly hydrated throughout the day.
- Herbal Tea: Unsweetened herbal teas, such as chamomile, peppermint, or ginger, are excellent choices. They can provide flavor and antioxidants without adding calories.
- Black Coffee: Unsweetened, black coffee is typically permitted in moderation. It offers a caffeine boost without sugar or cream, which would break the fast.
- Flavored Water: You can infuse water with fresh lemon, lime, or cucumber slices for a refreshing twist. Just ensure no sugary flavorings are used.
Beverages for Non-Fasting Days
On the paleo-style eating days, you have slightly more flexibility for certain drinks, but strict adherence to the no-sugar, no-grain rules is essential.
- Bone Broth Lattes: Mix bone broth with MCT oil, turmeric, and black pepper for an inflammation-fighting, energy-boosting drink.
- Dairy-Free "Creams": Some followers use small amounts of coconut milk or approved fat like ghee to add creaminess to their coffee or broth.
Prohibited Drinks
To ensure the diet's effectiveness, several types of drinks must be avoided entirely.
- Alcohol: All forms of alcohol are prohibited due to their sugar content and potential to promote bone loss.
- Sugary Beverages: This includes soda, fruit juice, sports drinks, and sweetened teas or coffees. Sugar is avoided to help regulate blood sugar and support fat burning.
- Most Dairy: Cow's milk, cheese, and yogurt are generally avoided in the paleo framework, as they can be inflammatory for some. Ghee is a common exception.
- Artificial Sweeteners: While low-calorie, many bone broth diet plans advise against artificial sweeteners, promoting a reliance on whole, natural flavors.
Comparison of Fasting and Non-Fasting Day Beverages
| Beverage Type | Fasting Days (Bone Broth Only) | Non-Fasting Days (Paleo Eating) |
|---|---|---|
| Water | Yes, unlimited | Yes, unlimited |
| Bone Broth | Yes, 5-6 cups | Yes, 1-3 cups |
| Herbal Tea | Yes, unsweetened | Yes, unsweetened |
| Coffee | Yes, unsweetened black | Yes, unsweetened black; can add a small amount of approved fat like ghee or coconut oil |
| Fruit Juice | No | No |
| Smoothies | No | Yes, if made with approved paleo ingredients (e.g., coconut milk, berries) |
| Alcohol | No | No |
| Dairy Milk | No | No |
How to Enhance Your Bone Broth Drink
Plain bone broth is perfectly acceptable, but you can enhance its flavor and nutritional profile with a few simple additions. These are often best on non-fasting days to ensure minimal caloric impact during fasting periods.
Simple Additions for Flavor
- Fresh Herbs: Add sprigs of rosemary, thyme, or parsley for a richer, more complex taste.
- Spices: A pinch of turmeric and black pepper can add warmth and anti-inflammatory properties. A dash of ginger can also provide a comforting, spicy note.
- Garlic: A crushed garlic clove simmered with the broth can add a delicious, savory depth.
Boosts for Non-Fasting Days
- Healthy Fats: Stirring in a spoonful of ghee or coconut oil can increase satiety and provide healthy fats, especially beneficial on non-fasting days.
- ACV: A splash of apple cider vinegar can aid digestion. This is a common addition, even on fasting days, as it adds virtually no calories.
A Note on Hydration and Satiety
Staying properly hydrated is critical on any diet, but particularly one that involves fasting days. Bone broth itself is a hydrating liquid, rich in electrolytes and minerals. However, drinking plain water and herbal teas is essential to support kidney function and help manage hunger cues. Many people find the warmth and savory flavor of bone broth satisfying, which helps them adhere to the fasting periods more easily.
The Role of Collagen and Minerals
Bone broth is highly prized for its nutritional content, which includes collagen, amino acids like glutamine, and minerals such as calcium, magnesium, and phosphorus. These components are believed to support joint health, improve skin elasticity, and promote gut integrity. By focusing on bone broth and other nutrient-dense, paleo-style foods and beverages, the diet aims to maximize these benefits while eliminating potential irritants like grains and sugars.
Conclusion
The bone broth diet offers a structured approach to wellness, centered around the nutrient-rich elixir. Knowing what can you drink on a bone broth diet is fundamental to following the plan correctly, whether on a fasting or non-fasting day. By sticking to water, herbal tea, black coffee, and avoiding sugary, high-calorie beverages, followers can maintain their regimen and pursue their health goals. For additional support, carefully selected spices and healthy fats can enhance the experience, all while reaping the benefits of this unique and popular diet.
Helpful Resource: For a detailed guide on the overall structure and components of the diet, visit the Kettle & Fire Bone Broth Diet Plan.
