What is the bone broth cleanse fast?

December 12, 2025 •

5 min read

For centuries, traditional cultures have revered bone broth for its restorative properties. The bone broth cleanse fast is a modern adaptation of this ancient practice, designed to reset your body by giving your digestive system a break while nourishing it with essential minerals and protein.

Quick Summary

A bone broth fast is a form of modified intermittent fasting that involves consuming nutrient-dense bone broth for a short period, supporting gut health, and reducing inflammation.

Key Points

Modified Fasting: A bone broth cleanse is a modified fast that replaces meals with nutrient-dense broth for a short period, typically 1 to 3 days.
Gut Healing Support: The gelatin, glutamine, and collagen in bone broth are believed to help repair and fortify the intestinal lining, promoting gut health.
High in Nutrients: Unlike juice cleanses, bone broth provides protein, collagen, amino acids, and minerals, which help stabilize blood sugar and maintain satiety.
Gentle Detoxification: The cleanse supports the body's natural detoxification processes, primarily liver function, through the amino acid glycine.
Important Considerations: Individuals with certain health conditions, including histamine intolerance, should be cautious and consult a healthcare provider before starting.
Strategic Reintroduction: The post-cleanse period is vital; slowly reintroducing easily digestible whole foods is key to maintaining benefits.
Listen to Your Body: Tailor the cleanse to your needs, whether a full liquid fast or a modified version with light meals, and avoid strenuous exercise.

Understanding the Bone Broth Cleanse Fast

A bone broth cleanse fast is a short-term dietary regimen, typically lasting one to three days, where individuals consume primarily bone broth instead of solid food. Unlike more restrictive water-only fasts, this approach provides the body with essential electrolytes, collagen, and amino acids, such as glycine and glutamine, that are extracted from simmered animal bones and connective tissue. This makes it a gentler and more sustainable method for many people looking to kickstart healthier habits or reset their digestive system. The primary goal is not extreme weight loss, but rather to allow the digestive tract to rest and heal, reducing bloating and inflammation. The protein content also helps maintain satiety, curbing hunger pangs often associated with fasting.

The Different Types of Bone Broth Fasts

Bone broth cleanses can be tailored to an individual's goals and comfort level, with several variations available:

The Full Liquid Fast: This is the most restrictive version, where only bone broth, water, and herbal teas are consumed for one to three days. It offers the most intensive digestive rest but requires careful monitoring of energy levels.
The Modified Fast: A more forgiving approach often recommended for beginners. It involves drinking bone broth for most meals but allows for one or two small, light meals composed of easily digestible whole foods like lean protein and steamed vegetables.
Intermittent Fasting (IF) with Bone Broth: Some individuals incorporate bone broth into their regular intermittent fasting schedule, drinking it during their fasting window to help curb hunger and provide nutrients. A popular example is the 16:8 method, where bone broth is consumed during the 16-hour fast.

The Science Behind the Benefits

Research has explored several potential benefits linked to the compounds found in high-quality bone broth:

Gut Health: The gelatin, glutamine, and proline from the broth can help repair and fortify the intestinal lining, which may improve symptoms associated with leaky gut and reduce chronic inflammation. By giving the digestive system a break from processing complex foods, it can help the gut recuperate.
Joint Support: The collagen and other compounds like glucosamine and chondroitin found in bone broth are the building blocks for connective tissue. Studies suggest that increasing dietary collagen may help reduce joint pain and improve mobility.
Sleep and Mood: The amino acid glycine has calming effects and can help lower core body temperature, leading to deeper, more restorative sleep. It also supports liver function, which is involved in natural detoxification pathways.
Weight Management: The high protein content promotes feelings of fullness, helping to manage appetite and reduce overall calorie intake. For those following low-carb diets, it can also help stabilize blood sugar levels.

How to Do a Bone Broth Cleanse

Preparing for Your Cleanse

Plan Ahead: Choose a 1- to 3-day period that is relatively low-stress and clear your calendar of strenuous activities.
Gather Supplies: Prepare or purchase high-quality, grass-fed bone broth. Ensure you have enough for 5-6 servings per day. Consider add-ins like ginger, turmeric, or fresh herbs for flavor.
Ease In: A couple of days before, reduce your intake of processed foods, sugar, and caffeine. This helps minimize potential withdrawal symptoms like headaches.

A Sample Day on the Cleanse

Morning: A warm mug of plain bone broth to start the day. You can add a pinch of salt and a healthy fat like ghee or coconut oil for energy.
Mid-Morning: A cup of herbal tea or water.
Lunch: Another warm mug of bone broth, possibly with fresh ginger for flavor.
Afternoon Snack: Sip on a mug of bone broth or a cup of water.
Dinner: A final, satisfying portion of bone broth, possibly blended with some anti-inflammatory spices like turmeric.

Bone Broth vs. Juice Cleanse: A Comparative Look


Feature	Bone Broth Cleanse	Juice Cleanse
Nutrient Profile	Rich in protein, collagen, and minerals (electrolytes, calcium)	High in vitamins, but lacks protein and fiber
Impact on Blood Sugar	Stabilizing due to protein and low carbohydrate content	Can cause spikes and crashes due to high sugar content and low fiber
Satiety (Fullness)	Promotes feelings of fullness due to protein and gelatin	Hunger can be intense and frequent
Focus	Gut healing and digestive system rest	Rapid, often temporary, weight loss and perceived detox
Sustainability	More sustainable and gentler on the body	Can be restrictive and lead to rebound eating

Potential Risks and Considerations

While generally safe for most, some individuals should be cautious. People with a history of eating disorders, pregnant or breastfeeding women, and those with kidney disease or high blood pressure should consult a healthcare provider before attempting a cleanse. Potential side effects can include digestive issues like bloating or diarrhea, particularly if consuming too much too quickly. Some individuals with histamine intolerance may also experience headaches or skin rashes due to the extended cooking time of the broth. Always choose a high-quality, low-sodium broth to minimize risks.

Tips for Success and Reintroduction

To make your cleanse as effective as possible, listen to your body. Plan for rest and avoid intense exercise. Stay well-hydrated with plenty of water and herbal tea. Most importantly, have a plan for reintroducing solid food slowly. Start with small, easily digestible meals and avoid processed foods, sugar, and dairy in the first few days post-cleanse. The transition phase is crucial for sustaining the positive habits established during the fast. Incorporating a daily cup of bone broth even after the cleanse can continue to provide lasting benefits.

Conclusion: Is a Bone Broth Cleanse Right for You?

The bone broth cleanse fast is a gentle and nutrient-rich approach to a dietary reset, offering potential benefits for gut health, joint support, and overall wellness. By providing your digestive system with a much-needed break while nourishing your body with key nutrients, it can be a valuable tool for resetting your health. Unlike more extreme juice cleanses, it offers a more balanced approach to fasting. However, it is essential to be mindful of potential side effects and to consult with a healthcare professional, especially if you have pre-existing health conditions. For those seeking a supportive and satisfying way to kickstart healthier eating patterns, the bone broth fast can be an effective option.

For more detailed nutritional information on bone broth, see this resource from Healthline: Healthline's Bone Broth Nutrition Guide.

Frequently Asked Questions

The bone broth cleanse fast is a short-term dietary plan, typically lasting one to three days, where you primarily consume nutrient-rich bone broth instead of solid food to help rest and reset your digestive system.

Most bone broth fasts last between one and three days. Some experienced fasters may go up to four, but starting with one day is recommended for beginners to see how their body reacts.

Initial weight loss during a bone broth cleanse is often due to water loss and reduced food volume in the digestive tract. Sustainable weight management is more likely when the cleanse is part of a longer-term healthy eating strategy.

In a modified fast, you can consume small, easily digestible meals like steamed vegetables or lean protein. In a strict fast, you should stick to just bone broth, water, and herbal tea.

Some individuals may experience side effects such as headaches, bloating, gas, or digestive issues. This can be more common in people with histamine or glutamate sensitivities.

A key difference is the nutrient profile. Bone broth offers protein, collagen, and minerals, which can help stabilize blood sugar and promote satiety. Juice cleanses are typically high in sugar and lack protein and fiber.

It's best to stick to light exercise, such as walking or gentle yoga, during a bone broth cleanse. Intense workouts should be avoided to prevent undue stress on the body.

Start with small, easily digestible whole foods like cooked vegetables and lean protein. Gradually reintroduce other foods, paying attention to how your body responds to help identify potential sensitivities.