What Happens if I Only Eat Bone Broth? The Dangers of a Broth-Only Diet

January 13, 2026 •

4 min read

According to nutrition experts, a diet consisting solely of bone broth does not provide all the essential nutrients your body needs to function properly. In fact, wondering "what happens if I only eat bone broth?" is a question that points toward serious health risks rather than a sustainable dietary solution.

Quick Summary

An exclusively bone broth diet, while low in calories, is extremely restrictive and leads to significant nutritional deficiencies, muscle loss, and other severe health problems over time. It is not recommended by medical professionals as a long-term strategy for health or weight loss.

Key Points

Severe Malnutrition: A diet consisting only of bone broth is dangerously restrictive and will lead to severe deficiencies in essential vitamins, minerals, fiber, and carbohydrates.
Muscle Atrophy: Without sufficient calories and complete protein, the body will begin to break down its own muscle tissue for energy, leading to muscle loss and a slowed metabolism.
Unsafe for Long-Term Health: Long-term reliance on bone broth can cause significant health problems, including electrolyte imbalances, heavy metal exposure, and digestive distress.
Not a Sustainable Weight Loss Method: Any initial weight loss from a bone broth-only diet is typically water weight, not lasting fat loss, and often leads to unhealthy yo-yo dieting cycles.
Bone Broth is a Supplement, Not a Meal: For optimal health, bone broth should be used as a supplement or an ingredient in a balanced, varied diet, not as a meal replacement.

Short-Term Effects: What to Expect During the First Days

While bone broth is praised for its collagen, amino acids, and minerals, a restrictive diet built solely around it can have immediate, negative consequences.

Significant Calorie Deficit: Bone broth is very low in calories, typically providing only 40-50 calories per cup. A diet of only broth would put most individuals at a severe calorie deficit, far below what is needed for basic bodily functions.
Initial Weight Loss: Any initial weight loss is likely to be primarily water weight and some muscle mass, not sustainable fat loss. This is a temporary and unhealthy result of severe caloric restriction.
The 'Carb Flu': Those used to a diet higher in carbohydrates may experience flu-like symptoms such as headaches, fatigue, and irritability as their body adjusts. This happens as the body, accustomed to carbs for energy, switches to other fuel sources.
Digestive Distress: Paradoxically, while bone broth is often used to support gut health, an all-liquid, low-fiber diet can lead to digestive issues like bloating, constipation, or gas. The gut needs fiber to function properly, which broth lacks entirely.

Long-Term Consequences: The Perils of a Sustained Bone Broth Diet

Extending a broth-only diet beyond a very short period (if at all) can lead to serious and potentially permanent health damage. A balanced diet is necessary for long-term health, and bone broth cannot provide the full range of required nutrients.

Critical Nutrient Deficiencies

Over time, your body will deplete its stored vitamins and minerals, leading to a host of problems. A bone broth diet is particularly deficient in:

Fiber: Essential for digestive health, blood sugar control, and feeling full, a lack of fiber can cause severe and ongoing constipation.
Fatty Acids: Bone broth contains some fat, but it's not a sufficient source of essential fatty acids like Omega-3s and Omega-6s, critical for brain function and reducing inflammation.
Vitamins: Key fat-soluble vitamins (A, D, E, K) and some B vitamins are significantly lacking, which can impair vision, weaken bones, and disrupt nervous system function.
Complete Protein: While bone broth contains protein from collagen, it is not a complete protein, meaning it lacks all the essential amino acids your body requires. This can lead to muscle wasting and a weakened immune system.

Other Significant Health Dangers

Electrolyte Imbalance: The high sodium and potassium content in some bone broths, combined with the extreme changes in your fluid intake, can disrupt the body's delicate electrolyte balance. In severe cases, this can cause headaches, weakness, irregular heartbeat, and confusion.
Heavy Metal Contamination: Extended simmering of bones can release small amounts of heavy metals, such as lead, into the broth. While the risk is minimal for moderate consumption, an exclusive, high-volume diet of bone broth could increase this exposure to potentially unhealthy levels.
Muscle Atrophy: Without adequate calories and a complete protein source, your body will begin to break down muscle tissue for energy. This leads to muscle loss and a slowed metabolism, making healthy weight management more difficult in the future.
Exacerbation of Pre-existing Conditions: The high purine content in bone broth can be a concern for individuals with gout. The high sodium levels can also be dangerous for those with kidney disease or high blood pressure.

Comparison: Bone Broth Diet vs. A Balanced Diet


Feature	Bone Broth Only Diet	Balanced, Whole-Foods Diet
Nutrient Completeness	Severely lacking in essential vitamins, minerals, fiber, and complete protein.	Provides all necessary macronutrients, micronutrients, and fiber for optimal health.
Caloric Intake	Extremely low, leading to severe deficit and rapid weight loss, often including muscle mass.	Sustainable caloric intake that supports healthy body weight without extreme restriction.
Satiety & Hunger	Limited satiety, can leave you feeling hungry, deprived, and irritable.	Promotes sustained fullness and helps regulate appetite effectively.
Sustainability	Not sustainable long-term; can lead to a cycle of yo-yo dieting and disordered eating.	Sustainable for long-term health and wellness by teaching healthy eating habits.
Health Risks	High risk of nutrient deficiencies, muscle loss, metabolic damage, and electrolyte imbalances.	Low risk when following dietary guidelines; reduces risk of chronic disease.

The Proper Role of Bone Broth in a Healthy Diet

Instead of a restrictive all-broth regimen, bone broth should be considered a nutritional supplement to a balanced diet. Experts recommend enjoying it as part of a varied meal plan, not as a replacement. You can add it to soups, stews, or drink a cup in the morning to enjoy its benefits without the dangerous risks of an exclusive diet.

Conclusion

While bone broth offers beneficial compounds like collagen and amino acids, attempting to subsist solely on it is a dangerous practice that will inevitably lead to severe malnutrition and health complications. The body needs a diverse range of macronutrients, micronutrients, and fiber to thrive, all of which are absent from a broth-only diet. For safe and sustainable results, integrate bone broth into a balanced, whole-foods-based eating plan rather than relying on it as a quick—and hazardous—fix.

Frequently Asked Questions

You may experience rapid, short-term weight loss due to severe calorie restriction and the loss of water weight. However, this is not sustainable and comes with serious health risks, including malnutrition and muscle loss.

Even short-term, an all-broth diet can lead to fatigue, headaches, and digestive issues due to a lack of fiber and calories. It should only be done under strict medical supervision, as it is still restrictive and risky.

An exclusive bone broth diet is severely deficient in carbohydrates, fiber, essential fatty acids, and many key vitamins and minerals. It also lacks complete protein, as bone broth's collagen is missing several essential amino acids.

Extended, high-volume consumption of bone broth could increase your exposure to trace amounts of heavy metals like lead, which can leach from animal bones during cooking. While minimal in moderation, this is a greater risk on an exclusive broth diet.

No, a bone broth diet provides insufficient calories for your body's energy needs. You would likely experience extreme fatigue, weakness, and brain fog, as your body isn't getting enough fuel.

The healthy way is to incorporate bone broth as a supplement into a balanced diet. Use it as a base for soups, stews, or enjoy a cup as a protein-rich, low-calorie snack, alongside whole foods.

Anyone pregnant, nursing, immunocompromised, or diabetic should avoid such a restrictive diet. Those with kidney disease, high blood pressure, or a history of disordered eating are also at high risk and should steer clear.