What to Add to Broth While Fasting?

November 19, 2025 •

4 min read

According to a study published in the journal Cell Metabolism, fasting can lead to a state of cellular clean-up known as autophagy. Adding low-calorie, nutrient-dense ingredients to broth can support your body during this process and help you maintain your fast effectively. Here’s what to add to broth while fasting to boost flavor and replenish electrolytes without compromising your goals.

Quick Summary

This guide covers safe and effective ingredients to add to broth during a fast, focusing on electrolyte replenishment and flavor. It explains how to avoid breaking a fast while using minerals, spices, and fats, and provides comparisons between different broth types and additives.

Key Points

Electrolyte Replenishment: Add a pinch of pink salt, potassium chloride, or magnesium powder to your broth to prevent fatigue and headaches while fasting.
Flavor without Calories: Use calorie-free herbs and spices like fresh ginger, turmeric, garlic powder, and fresh herbs to enhance broth flavor without breaking your fast.
Check Labels: Avoid store-bought bouillon cubes or pre-mixed seasonings with added sugars, starches, or other high-calorie fillers that can compromise a fast.
Add Healthy Fats (Optional): For keto fasts or to increase satiety, a small amount of MCT oil or ghee can be added to broth without spiking insulin.
Use ACV for Minerals: A splash of apple cider vinegar in homemade broth helps draw out extra minerals from the bones, boosting its nutritional content.
Distinguish Broth vs. Stock: For fasting, bone broth is often preferred for its nutrient density, but plain, unseasoned stock can also be used if the ingredients are clean and minimal.
Tailor to Your Goals: Understand your specific fasting goals (e.g., autophagy vs. weight loss) as they dictate how strictly you need to adhere to zero-calorie rule.

Essential Broth Additions for Fasting

Staying properly hydrated and maintaining electrolyte balance is crucial during a fast, especially extended ones. While water is always an option, broth offers a nutritious, flavorful alternative. However, not all broth additions are created equal. The key is to select ingredients that provide essential minerals and flavor with minimal calories to prevent an insulin spike and maintain a fasted state.

Replenish Electrolytes with Minerals

Electrolytes such as sodium, potassium, and magnesium are vital for proper bodily function and are often depleted during fasting. Replenishing them is simple with these additions:

Himalayan Pink Salt or Celtic Sea Salt: A small pinch provides sodium and trace minerals essential for hydration and nerve function. Both are excellent for countering headaches and fatigue.
Potassium Chloride: For a boost of potassium without any calories, consider a salt substitute like “No Salt.” A tiny amount can help balance potassium levels.
Magnesium Supplements: Many fasters add a pinch of a sugar-free, unflavored magnesium powder to their broth to support muscle and nerve function.

Flavor with Low-Calorie Herbs and Spices

To make your fasting broth more palatable and enjoyable, certain herbs and spices are an excellent choice. They add depth of flavor and offer additional health benefits without breaking your fast. Just ensure they don't contain added sugars or other ingredients that could interfere with your fast.

Fasting-Friendly Herbs and Spices:

Fresh Ginger: Grating or slicing fresh ginger root into your broth adds a zesty, anti-inflammatory kick.
Turmeric: This powerful anti-inflammatory spice can be added in powder or fresh form. Combine with a pinch of black pepper for better absorption.
Garlic and Onion Powder: While fresh versions have more carbs, a small amount of the powdered form provides savory flavor without significant caloric impact. Just check for anti-caking agents or sugars.
Herbs (Parsley, Thyme, Rosemary): Fresh or dried herbs are a fantastic way to add an aromatic touch to your broth. They are virtually calorie-free.
Black Pepper and Cayenne Pepper: A little kick of heat can help with metabolism and adds flavor complexity.

Add Healthy Fats for Sustained Energy

For those following a keto-friendly or less-strict fasting protocol, adding a small amount of healthy fat can provide satiety and help transition the body into ketosis. This is especially useful for longer fasts to help curb intense hunger.

MCT Oil: A tablespoon of Medium-Chain Triglyceride (MCT) oil blends easily and is quickly converted into ketones for energy.
Ghee or Grass-Fed Butter: For a richer flavor and texture, a pat of ghee or grass-fed butter can be added to hot broth, providing healthy fats.

Comparison Table: Broth Additives for Fasting


Additive Type	Examples	Primary Benefit	Fasting Compatibility	Notes
Electrolytes	Pink Salt, Potassium Chloride	Replenishes minerals, prevents headaches	High (Zero Calorie)	Crucial for extended fasts.
Herbs & Spices	Ginger, Turmeric, Garlic Powder	Enhances flavor, adds antioxidants	High (Very Low Calorie)	Use pure powders, avoid sugary blends.
Healthy Fats	MCT Oil, Ghee	Increases satiety, boosts ketosis	Moderate (Low Calorie)	Suitable for less strict fasts and keto.
Acidic Boosts	Apple Cider Vinegar (ACV)	Aids digestion, extracts minerals	High (Very Low Calorie)	Helps draw minerals from homemade bone broth.
Caloric Vegetables	Onions, Carrots, Celery	Flavor, nutrients	Low (Breaks Fast)	Best used when making broth beforehand and strained completely. Solids have calories.
Packaged Bouillon	Most store-bought cubes	Quick flavor	Low (Breaks Fast)	Often contains additives, sugars, and high-carb fillers.

Making the Right Broth Choice

While knowing what to add is important, the base broth itself is also a factor. Homemade broth is often preferred as it allows for complete control over ingredients, ensuring no hidden sugars or carbs. For store-bought options, it is critical to read the label carefully.

Homemade vs. Store-Bought Broth

When making homemade broth for fasting, you can simmer bones with herbs, garlic, and onions, then strain out all solids before drinking. A splash of apple cider vinegar (ACV) can help extract minerals from the bones. When purchasing broth, look for unseasoned, low-sodium options to avoid excess sugar and additives. Bone broth, in particular, is a popular choice for fasters due to its collagen and amino acid content, which can support gut health. Some wellness experts consider the minimal calories in bone broth acceptable during a fast, while purists may stick to water only.

Key Tips for Successful Broth Fasting

To ensure your broth supports your fasting goals, follow these simple guidelines:

Stay Pure: Opt for pure, single-ingredient spices and herbs. Avoid pre-mixed seasoning packets or bouillon cubes that can contain sugar and unhealthy fats.
Measure Carefully: For things like fresh ginger or fat, a small amount goes a long way. Use measuring spoons to ensure you don’t overdo it on carbohydrates or calories, which could break a fast focused on ketosis or autophagy.
Listen to Your Body: While these additions are generally safe, everyone's fasting goals and tolerances differ. If you notice any discomfort or if your specific fasting goals are compromised, adjust your intake or stick to plain water.
Timing is Everything: Some people prefer sipping broth and additives during their fasting window to curb hunger, while others use it to gently break their fast. Experiment to see what works best for your body and your fasting schedule.

Conclusion

Using broth as a tool during your fast can provide vital electrolytes and make the experience more bearable and enjoyable. By carefully selecting what to add to broth while fasting—prioritizing zero-calorie minerals and pure herbs—you can support your body's needs without compromising your fasting state. From replenishing electrolytes with a pinch of salt to boosting flavor with ginger and turmeric, smart additions can make a world of difference. Always consider your specific fasting goals and listen to your body to find the right balance for you.

Frequently Asked Questions

No, adding a pinch of pure salt like Himalayan pink salt or sea salt to broth does not break a fast. It's recommended to replenish sodium and other trace minerals lost during fasting to prevent headaches and fatigue.

Yes, you can safely add pure turmeric and ginger to broth while fasting. These spices are very low in calories and can offer anti-inflammatory benefits without interrupting your fast.

Most store-bought bouillon and stock are not ideal for fasting as they can contain hidden sugars, starches, and other additives that can break your fast. It's best to use homemade broth or a very clean, unseasoned store-bought variety.

For those practicing a keto-centric fast, adding a tablespoon of MCT oil or grass-fed butter to your broth can increase satiety and support ketosis without significantly impacting insulin levels.

For weight loss, low-calorie additions are key to staying in a fasted state. For gut rest, some may prefer a stricter water-only approach or plain broth without any additions to minimize gut stimulation.

No, a small amount of apple cider vinegar is typically considered fine during a fast. It can help draw minerals from bones during the cooking process and adds flavor without calories.

Any broth with solid vegetables or other caloric additions should be strained thoroughly before consumption during a fast. The solids contain carbohydrates that can break your fast.