What Foods Do You Eat on the Bone Broth Diet? A Comprehensive Guide

The bone broth diet, popularized by naturopathic doctor Kellyann Petrucci, is a 21-day plan that combines a paleo-style eating regimen with daily bone broth consumption and two intermittent mini-fasting days. This guide will detail exactly what foods do you eat on the bone broth diet to achieve your wellness goals.

Quick Summary

The bone broth diet is structured around five paleo-style eating days and two intermittent bone broth fasting days per week. Allowed foods include lean proteins, healthy fats, and non-starchy vegetables, while grains, dairy, legumes, and sugar are excluded.

Key Points

• Paleo-style meals: Consume whole, unprocessed proteins, non-starchy vegetables, and healthy fats on five eating days per week.

• Bone broth fasts: Reserve two non-consecutive days for consuming only bone broth, water, herbal tea, and coffee.

• Prioritize protein: Focus on high-quality, lean proteins like grass-fed beef, pastured chicken, and wild-caught fish for satiety.

• Embrace healthy fats: Include avocados, olive oil, nuts, and seeds to aid with fullness and energy levels.

• Exclude key food groups: Avoid grains, dairy, legumes, and sugar, which are restricted throughout the diet.

• Stay hydrated: In addition to bone broth, drink plenty of water and herbal tea throughout the day, especially on fasting days.

• Consult a professional: The restrictive nature of the diet necessitates discussion with a healthcare provider to avoid nutritional deficiencies.

The Framework of the Bone Broth Diet

Developed by Dr. Kellyann Petrucci, the bone broth diet is a 21-day plan that incorporates several popular dietary principles, including elements of paleo, low-carb, and intermittent fasting. The regimen divides the week into two types of days: five "eating days" and two "fasting days." Throughout the entire diet, the cornerstone is the regular consumption of bone broth, a nutrient-dense liquid made by simmering animal bones and connective tissue.

On the five eating days, participants follow a paleo-style meal plan focusing on whole, unprocessed foods. This approach eliminates food groups like grains, dairy, legumes, and refined sugars. The two mini-fasting days, which should be non-consecutive, involve consuming only bone broth, along with water and herbal tea. The diet's proponents suggest this combination can lead to weight loss, improved gut health, and reduced inflammation. However, it is important to note that some benefits are anecdotal, and consulting a healthcare professional is always recommended before starting a new diet plan.

Allowed Foods on the Bone Broth Diet

The majority of your food intake on this diet will occur on the five regular eating days. The focus is on nutrient-dense, whole foods that align with a low-carb, anti-inflammatory eating pattern.

Proteins

Protein is a critical component for satiety and muscle maintenance. The diet emphasizes high-quality, unprocessed protein sources.

• Meat and Poultry: Organic, grass-fed beef, pastured chicken, and organic turkey are encouraged. Ground turkey or chicken sausage can be used for convenience.
• Fish and Seafood: Wild-caught fish, such as salmon, tuna, and tilapia, are excellent choices. Other seafood like shrimp is also permitted.
• Eggs: Pasture-raised eggs are a staple and can be cooked with healthy fats like ghee or avocado oil.

Vegetables

Most vegetables are allowed, with a strong emphasis on non-starchy options. These provide essential vitamins, minerals, and fiber, which is especially important given the diet’s low-fiber nature on fasting days.

• Non-Starchy Vegetables: Asparagus, broccoli, leafy greens (spinach, arugula, kale), bell peppers, cucumbers, zucchini, and mushrooms should make up a large portion of your plate.
• Limited Starchy Vegetables: Smaller amounts of starchy vegetables like sweet potatoes and carrots are permitted.

Healthy Fats

Healthy fats are crucial for providing energy and promoting fullness, especially with the reduced carbohydrate intake.

• Avocados: A rich source of healthy monounsaturated fats.
• Nuts and Seeds: A handful of nuts like almonds or seeds such as chia seeds can serve as a snack.
• Oils: Olive oil, avocado oil, and coconut oil are recommended for cooking and dressings. Ghee, a type of clarified butter, is also an option.

Fruits

Fruits are limited to low-glycemic varieties and should be consumed in moderation, typically one portion per day on eating days.

• Berries: Blueberries, raspberries, and strawberries are good options.
• Apples and Pears: Low-glycemic fruits like apples and pears are acceptable.

The Role of Bone Broth and Fasting Days

Bone broth is the centerpiece of the diet, consumed daily on eating days and as the sole source of calories on fasting days. On fasting days, you will consume 5-6 cups of bone broth spread throughout the day. Homemade bone broth is highly encouraged, but high-quality, store-bought versions are also acceptable.

Foods to Avoid

The bone broth diet is restrictive and eliminates several food groups to promote anti-inflammatory effects.

• Grains and Legumes: This includes wheat, corn, rice, oats, bread, pasta, beans, chickpeas, and peanuts.
• Dairy Products: Milk, cheese, yogurt, and ice cream are excluded, with ghee being the only exception.
• Sugar and Artificial Sweeteners: All forms of refined sugar, as well as honey, maple syrup, and artificial sweeteners, are prohibited.
• Processed Foods: This includes most packaged and convenience foods, like chips, cereals, and baked goods.
• Alcohol: All alcoholic beverages should be avoided.

Allowed vs. Avoided Foods on the Bone Broth Diet

Food Category	Allowed Foods	Avoided Foods
Proteins	Grass-fed beef, pastured chicken, wild-caught fish, pasture-raised eggs	Deli meats with nitrates, processed meat substitutes
Vegetables	Broccoli, spinach, asparagus, kale, bell peppers, carrots, sweet potatoes (in moderation)	White potatoes, corn, green peas, canned vegetables with additives
Fats	Avocados, olive oil, coconut oil, ghee, nuts, seeds	Margarine, vegetable oils (canola, soybean), fried foods
Fruits	Berries, apples, pears, kiwi (one portion daily)	Dried fruit, fruit juices, sweetened fruit, tropical fruits
Beverages	Bone broth, water, herbal tea, coffee (unsweetened)	Soda (regular and diet), alcohol, sugary juices
Other	Spices, herbs, salsa, vinegar	Grains (wheat, rice), dairy (milk, cheese), legumes (beans, peanuts), refined sugars

Final Thoughts on the Bone Broth Diet

The bone broth diet offers a structured, short-term approach to eating that emphasizes whole, unprocessed foods and includes periods of caloric restriction through mini-fasting days. The food choices are designed to reduce inflammation and promote satiety, with lean proteins, healthy fats, and non-starchy vegetables forming the core of the meal plan. However, the diet's restrictive nature may lead to nutritional deficiencies if followed long-term or without proper planning. It's also important to acknowledge that some of the health benefits are not yet supported by extensive scientific research. For those considering the diet, focusing on the principle of eating high-quality, nutrient-dense foods can be a takeaway, even if they choose not to follow the restrictive fasting protocol. As with any significant dietary change, discussing the bone broth diet with a healthcare provider or a registered dietitian is advisable.

Link to a reliable nutrition source discussing balanced eating and anti-inflammatory diets, like the article in Women's Health discussing the diet's pros and cons.

Conclusion

The bone broth diet requires careful planning, with specific guidelines on what foods you can eat on the bone broth diet. By focusing on whole foods like lean meats, fish, non-starchy vegetables, and healthy fats, along with regular bone broth consumption and intermittent fasting, the diet aims to support weight loss and overall wellness over a 21-day period. Adhering to the allowed foods while avoiding grains, dairy, legumes, and sugar is fundamental to the diet's structure, but long-term sustainability requires a more balanced approach. It is always best to listen to your body and seek expert medical advice for a nutrition plan that is right for you.

Frequently Asked Questions

What kind of protein can I eat on the bone broth diet?

You can eat high-quality, lean proteins such as organic, grass-fed beef, pastured chicken, organic turkey, wild-caught fish, and pasture-raised eggs on your regular eating days.

Are grains or dairy allowed on the bone broth diet?

No, grains, legumes (like beans and peanuts), and most dairy products are not allowed on the bone broth diet. Ghee is an exception, but milk, cheese, and yogurt are excluded.

What about fruits and vegetables?

Non-starchy vegetables like leafy greens, broccoli, and asparagus are heavily encouraged. Fruits are limited to one portion per day of low-glycemic options such as berries, apples, or pears.

What do you do on the fasting days?

On the two non-consecutive fasting days, you will only consume bone broth (about 5-6 cups), along with water, herbal tea, and coffee.

Can I have snacks on the bone broth diet?

Snacks on eating days typically consist of a cup of bone broth or a handful of nuts. On fasting days, bone broth serves as the snack.

Should I make my own bone broth or buy it?

Homemade bone broth is encouraged for quality control, especially concerning sodium and ingredients. However, you can use high-quality store-bought bone broth if it contains minimal additives.

Is the bone broth diet safe for everyone?

The diet is restrictive and may not be suitable for everyone, including those who are pregnant, nursing, diabetic, or with a history of disordered eating. It is crucial to consult a healthcare professional before starting.