What Can You Eat on a Bone Broth Cleanse?

According to nutrition experts, a bone broth cleanse typically focuses on consuming nutrient-rich bone broth for a short period, though modified versions often permit other specific foods. This article explores the various foods you can incorporate into a bone broth cleanse based on your chosen approach and goals.

Quick Summary

A bone broth cleanse can be done as a short fast, with broth only, or as a modified plan incorporating whole, unprocessed foods like specific proteins, vegetables, and healthy fats. It avoids inflammatory items like grains, sugar, and dairy.

Key Points

• Modified vs. Strict: A bone broth cleanse can be a liquid-only fast or a more sustainable modified plan including specific whole foods.

• Allowed Foods: On a modified plan, you can eat lean proteins (fish, poultry), non-starchy vegetables, and healthy fats (avocado, ghee).

• Foods to Avoid: Eliminate grains, dairy, legumes, and refined sugars to reduce inflammation and support the cleanse's goals.

• Hydration is Key: Drink plenty of water and herbal tea alongside your bone broth to stay hydrated, especially on fasting days.

• Mindful Reintroduction: After the cleanse, slowly reintroduce foods to monitor how your body reacts, rather than reverting to old eating habits.

A bone broth cleanse is a dietary reset designed to support digestive health and reduce inflammation. While the most restrictive approach involves consuming only bone broth, water, and herbal tea for a set period, many people find a modified cleanse with additional foods more sustainable. The key is to choose nutrient-dense, anti-inflammatory foods that complement the healing properties of the broth.

The Two Primary Bone Broth Cleanse Approaches

There are two main ways to approach a bone broth cleanse: the strict fast and the modified cleanse. Understanding the differences is crucial for planning your meals.

The Strict Bone Broth Fast

During a strict bone broth fast, which typically lasts from one to three days, you consume only bone broth, water, and unsweetened herbal tea. This method provides a concentrated dose of amino acids, collagen, and minerals while giving the digestive system a rest. Some proponents suggest aiming for five to six cups of bone broth daily.

The Modified Bone Broth Cleanse

A modified cleanse involves incorporating specific whole foods into your diet alongside regular bone broth consumption. This approach is often followed for a longer duration, such as the 21-day plan popularized by Dr. Kellyann Petrucci. The five non-fasting days focus on lean protein, non-starchy vegetables, and healthy fats, with the remaining days being broth-only.

Allowed Foods on a Modified Bone Broth Cleanse

If you opt for a modified plan, a careful selection of foods is necessary to avoid inflammatory ingredients. The focus should be on clean, minimally processed options.

Proteins

• Pasture-Raised Poultry: Chicken and turkey are excellent, lean protein sources. Shredded chicken can be added directly to the broth for a more satisfying meal.
• Grass-Fed Beef: Fattier cuts like ribeye can provide satiety, and ground beef works well in soups.
• Wild-Caught Fish: Fatty fish like salmon and cod are rich in omega-3s, which aid in reducing inflammation.
• Eggs: Pastured or free-range eggs are a fantastic source of protein and nutrients. They can be scrambled with ghee or cooked in a broth-based soup.

Vegetables

• Non-Starchy Vegetables: A wide variety is encouraged, including leafy greens (spinach, kale), asparagus, broccoli, cauliflower, bell peppers, zucchini, and mushrooms.
• Starchy Vegetables (in moderation): Small amounts of root vegetables like sweet potatoes, carrots, and turnips are acceptable, especially for those needing more energy.

Healthy Fats

• Avocado: An excellent source of healthy fats and electrolytes.
• Coconut Oil and Ghee: High-quality cooking fats that are stable at high temperatures.
• Extra Virgin Olive Oil: Perfect for drizzling over salads and vegetables after cooking.

Fruits

• Low-Glycemic Fruits: Berries (raspberries, blueberries) are preferred due to their low sugar content and high antioxidant levels. Other options, like apples and pears, can be consumed in moderation.

Flavor Enhancers and Herbs

• Herbs and Spices: Fresh herbs like parsley, cilantro, thyme, and rosemary add flavor without added calories. Anti-inflammatory spices like turmeric and ginger are also popular additions.
• Fermented Foods (for gut health): A small amount of kimchi or sauerkraut can support a healthy gut microbiome.

Comparison of Cleanse Approaches

Feature	Strict Bone Broth Fast	Modified Bone Broth Cleanse
Duration	1–3 non-consecutive days	21 days (5 non-fasting, 2 fasting)
Food Intake	Broth, water, herbal tea only	Broth + specific whole foods
Caloric Intake	Very low (300–500 kcal/day)	Higher on eating days, lower on fast days
Satiety	Less filling, may require willpower	More substantial due to solid food
Digestion	Full rest for the digestive system	Supports digestion with easily processed foods
Primary Goal	Intensive digestive reset	Sustainable dietary change, long-term health
Recommended For	Experienced fasters seeking a reset	Beginners and those needing more food

Foods to Avoid During a Bone Broth Cleanse

To maximize the benefits of the cleanse, several food groups should be avoided entirely.

• Grains: Wheat, rice, oats, and gluten-containing products.
• Dairy: Milk, cheese, and yogurt, though some plans permit ghee.
• Legumes: Beans, lentils, peanuts, and soy.
• Processed Foods and Sugar: Refined carbs, processed oils (like canola), trans fats, and all added sugars.
• Alcohol: Inflammatory and counterproductive to cleansing goals.

How to Build Your Modified Cleanse Meals

For those following a modified plan, structuring your meals is straightforward. On eating days, focus on a balanced plate.

1. Breakfast: Start with a warm mug of bone broth, perhaps with a dash of sea salt and ginger. For a meal, consider scrambled eggs cooked in ghee with some sautéed spinach or a low-glycemic fruit like berries.
2. Lunch: A large, colorful salad is an excellent choice. Top mixed greens with grilled chicken or salmon, avocado slices, and a simple olive oil and vinegar dressing.
3. Dinner: A meal of roasted vegetables like broccoli and sweet potatoes alongside a serving of grass-fed beef or wild-caught fish works well. A hearty soup with bone broth and added shredded meat is also a great option.

Conclusion: A Balanced Approach to Your Cleanse

Ultimately, what you can eat on a bone broth cleanse depends on the specific protocol you choose. A strict liquid-only fast provides a deep, short-term reset, while a modified cleanse offers a more sustainable path by combining daily broth consumption with clean, whole foods. Regardless of the route you take, prioritizing nutrient-dense, anti-inflammatory foods is essential to supporting gut health and overall wellness. Listening to your body and consulting a healthcare professional is always wise before starting any new diet plan.

Getting Started with Your Bone Broth Cleanse

• Identify Your Goals: Choose a strict fast for an intensive detox or a modified plan for a more gradual, sustainable change.
• Stock Your Kitchen: Buy or prepare high-quality bone broth and fill your pantry with clean, whole food options like pasture-raised protein and non-starchy vegetables.
• Prepare Your Meals: Plan your eating days around lean proteins, healthy fats, and vegetables, using bone broth as a base for soups or to sip throughout the day.
• Hydrate Effectively: Drink plenty of water and herbal tea, especially on fasting days, to stay hydrated and support the cleansing process.
• Mind Your Symptoms: Be aware of your energy levels and any digestive changes. Adjust your plan as needed and don't be afraid to add more food if feeling unwell.

How long should a bone broth cleanse last?

This depends on the type. A strict, broth-only cleanse can last 1–3 days, while a modified cleanse can extend for 21 days or longer by cycling through eating and fasting days.

Is fruit allowed on a bone broth cleanse?

Yes, but it should be limited to low-glycemic options like berries, apples, or pears, and consumed in moderation, especially on a modified plan.

Can you eat eggs during a bone broth cleanse?

Yes, pastured eggs are a great protein source on the eating days of a modified cleanse and can be prepared simply, like scrambling with ghee.

What if I get hungry during the cleanse?

On a modified cleanse, you can eat the allowed foods from the protein, fat, and vegetable lists. On a strict fast, relying on the gelatin in the bone broth and staying hydrated can help manage hunger.

Can I add anything to the bone broth for flavor?

Absolutely. Adding flavor-enhancing ingredients like fresh herbs, ginger, turmeric, or a squeeze of lemon or lime can make the broth more palatable and provide extra nutrients.

Why are grains and dairy restricted?

Grains and dairy are often restricted because they can be inflammatory and harder to digest for some people, which can interfere with the gut-healing goals of the cleanse.

What kind of vegetables are best to eat?

Prioritize non-starchy vegetables such as spinach, broccoli, asparagus, and leafy greens. Cooked vegetables are often easier on the digestive system.

Frequently Asked Questions

What kind of bone broth should I use for the cleanse?

For best results, use high-quality bone broth made from organic, grass-fed, or pasture-raised animal bones. You can make it at home or look for a store-bought brand with minimal ingredients and low sodium.

How do I choose between a strict and modified cleanse?

Choose a strict cleanse if you are experienced with fasting and looking for an intensive reset. If you are new to cleanses or need a more sustainable approach, a modified plan with added whole foods is a better option.

Can I have coffee or tea during a bone broth cleanse?

Unsweetened herbal tea is generally allowed and recommended. While some plans permit black coffee, it's best to check the specific cleanse protocol you are following, as it can interfere with the fasting process.

Are nuts allowed on a modified bone broth cleanse?

Nuts and seeds are often included on the modified plan as a source of healthy fats. However, they can be difficult to digest for some, so it's important to monitor your body's reaction.

How can I prevent feeling weak or lightheaded on the cleanse?

To combat fatigue, ensure adequate hydration and add a pinch of high-quality sea salt (like Himalayan or Celtic) to your broth to maintain electrolyte balance. On a modified plan, eating enough healthy fats and protein helps sustain energy.

What's the difference between a cleanse and a diet?

A cleanse is a short-term, restrictive reset often used to boost gut health and reduce inflammation. A diet, like the full bone broth diet, is a longer-term eating plan with less restrictive phases.

Is it safe for everyone to do a bone broth cleanse?

While generally safe for healthy individuals, it is not recommended for everyone. Those with kidney disease, high blood pressure, or liver issues, pregnant women, or individuals with a history of eating disorders should consult a healthcare professional before starting.