The bone broth diet is a 21-day eating plan that combines the principles of intermittent fasting with a Paleo-style diet, all centered around consuming high-quality bone broth. Developed by Dr. Kellyann Petrucci, the diet is structured with five non-fasting, Paleo eating days and two intermittent 'mini-fasting' days per week. Understanding the specific foods permitted is essential for success, and this guide provides a comprehensive overview of what you can eat on the bone broth diet.
Approved Foods on Non-Fasting Days
During the five non-fasting days, your diet should consist of whole, unprocessed, and anti-inflammatory foods. The meal structure generally includes lean protein, healthy fats, and plenty of non-starchy vegetables. Followers are also advised to drink 1-3 cups of bone broth daily.
Lean Proteins
High-quality, clean protein sources are a staple of the diet, helping to build muscle and promote satiety.
- Beef: Grass-fed beef, such as steak or ground beef.
- Poultry: Organic, free-range chicken and turkey.
- Fish: Wild-caught fish, especially fatty fish like salmon, which is rich in Omega-3s.
- Eggs: Pasture-raised eggs.
Non-Starchy Vegetables
Vegetables should fill half of your plate during eating days and are a vital source of nutrients and fiber.
- Leafy Greens: Spinach, kale, arugula, and collard greens.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
- Other Vegetables: Bell peppers, asparagus, cucumbers, and mushrooms.
Healthy Fats
Healthy fats are crucial for energy and satiety, especially given the low-carb nature of the diet.
- Avocado: Both whole avocados and avocado oil are permitted.
- Nuts and Seeds: Walnuts, almonds, and other nuts, plus flax and chia seeds.
- Oils: Olive oil, coconut oil, and ghee (clarified butter).
Low-Glycemic Fruits
Fruit intake is limited on the diet, with a focus on low-glycemic options to minimize sugar intake.
- Berries: Blueberries, strawberries, and raspberries.
- Citrus: Lemons, limes, and grapefruit.
- Other: Apples and pears, in moderation.
Spices and Condiments
Seasoning is allowed and encouraged to add flavor without unhealthy additives.
- Spices and Herbs: Turmeric, ginger, cumin, basil, and cilantro.
- Condiments: Vinegar, mustard (sugar-free), and salsa.
What to Consume on Fasting Days
On the two non-consecutive mini-fasting days, solid food is largely eliminated. Instead, the focus is on hydrating and providing the body with the benefits of bone broth.
- Bone Broth: 5-6 cups of high-quality bone broth should be consumed throughout the day.
- Fluids: Unlimited amounts of water, herbal tea, and black coffee are allowed to help manage hunger and stay hydrated.
- Optional Snack: Some versions of the diet allow for one small snack containing protein, healthy fat, and non-starchy vegetables to end the day.
Comparison of Approved and Restricted Foods
To better illustrate the diet's parameters, this table provides a quick comparison of what is allowed versus what is eliminated.
| Food Category | Approved (Non-Fasting Days) | Restricted (Non-Fasting Days) |
|---|---|---|
| Proteins | Lean meats, poultry, wild-caught fish, eggs | Processed meats, nitrates |
| Vegetables | Primarily non-starchy: spinach, broccoli, bell peppers | Starchy vegetables (potatoes, corn), legumes (beans, chickpeas) |
| Fats | Healthy fats: avocado, olive oil, ghee, nuts | Refined vegetable oils (canola oil, margarine), refined fats |
| Fruits | Low-glycemic fruits: berries, apples, citrus | Dried fruit, fruit juice, processed or sweetened fruit |
| Grains/Flours | Almond flour, coconut flour | All grains (wheat, rice, oats, quinoa), bread |
| Dairy | Ghee is permitted | Milk, cheese, yogurt, ice cream |
| Beverages | Water, herbal tea, coffee | Soda, alcohol, sugary drinks |
| Sweeteners | Natural sugar substitutes (limited) | Refined sugars (honey, maple syrup), artificial sweeteners |
Making the Right Food Choices
Successful adherence to the bone broth diet goes beyond simply knowing the lists. Making mindful choices is crucial. On your eating days, prioritize sourcing high-quality ingredients. For example, choose grass-fed beef and organic poultry to avoid unnecessary hormones and chemicals. During the fasting days, focus on drinking the bone broth consistently, as it provides protein and nutrients to help you feel satiated and manage hunger effectively. For those with digestive sensitivities like IBS, opt for low-FODMAP bone broths that exclude high-FODMAP vegetables like onions and garlic. Experiment with adding approved spices and herbs to homemade bone broth to keep flavors interesting.
Conclusion: Fueling Your Body with Whole Foods and Broth
The bone broth diet combines Paleo-style eating with intermittent fasting to promote wellness goals. On non-fasting days, the menu consists of a variety of high-quality lean proteins, healthy fats, low-glycemic fruits, and a wide array of non-starchy vegetables. The addition of herbs and spices can enhance flavor without compromising the dietary rules. On mini-fasting days, the focus shifts to consuming bone broth and hydrating fluids to maintain satiety while resting the digestive system. By understanding and following these specific food guidelines, individuals can effectively participate in the bone broth diet and work toward their wellness objectives. Consult a healthcare professional before starting any new diet plan.
