What to eat on a bone broth cleanse?

While extreme fasting with just liquids is popular, many bone broth cleanse variations permit specific whole foods to provide more sustainable nourishment. A balanced approach allows you to reap the gut-soothing benefits of bone broth while maintaining energy levels and avoiding feelings of deprivation.

Quick Summary

A bone broth cleanse often incorporates whole, minimally processed foods alongside broth to reset the gut and support wellness. Options range from pure liquid fasts to modified plans including lean proteins, healthy fats, and non-starchy vegetables.

Key Points

• Modified vs. Fasting Cleanses: Opt for a modified cleanse that includes whole foods for a more sustainable approach, rather than a restrictive, liquid-only fast.

• Focus on Whole Foods: Non-starchy vegetables, lean proteins like chicken and fish, and healthy fats such as avocado and ghee are key components of a modified plan.

• Add Fats for Satiety: Incorporating healthy fats like coconut oil or ghee into your bone broth can help manage hunger and provide lasting energy, especially on modified fasting days.

• Eliminate Inflammatory Foods: For best results, avoid grains, legumes, dairy, refined sugars, and processed foods, which can cause inflammation and hinder progress.

• Hydrate and Listen to Your Body: Drink plenty of water and be mindful of your body's signals during the cleanse, especially regarding fatigue and digestive changes.

A bone broth cleanse is a modified form of fasting that leverages the nutrient-dense properties of bone broth to support digestive rest and overall wellness. Unlike restrictive juice cleanses, many approaches allow for the inclusion of certain whole foods. Knowing what to eat on a bone broth cleanse is key to maintaining energy and maximizing the benefits.

Choosing Your Cleanse Approach

Not all bone broth cleanses are the same. The foods you can consume depend on whether you follow a strict, liquid-only fast or a more moderate, modified plan.

Liquid-Only Fast

For shorter periods (typically 1–3 days), some people opt for a purely liquid-based cleanse. This involves consuming 5–8 cups of high-quality bone broth throughout the day, along with water and herbal teas. The goal is to provide essential nutrients and electrolytes while giving the digestive system a complete rest.

Modified Cleanse with Whole Foods

This is a more sustainable option, often lasting 5–21 days, that combines intermittent fasting principles with clean eating. This approach alternates between fasting days (bone broth only) and non-fasting days that incorporate specific, anti-inflammatory foods. The food choices are typically based on a Paleo framework, focusing on unprocessed options.

Foods to Enjoy on a Modified Bone Broth Cleanse

When following a modified plan, your meals should consist of whole, nutrient-dense foods that won't disrupt your system. The emphasis is on anti-inflammatory and easily digestible ingredients.

Approved Food Groups

• Non-starchy vegetables: A cornerstone of the modified cleanse, these provide essential vitamins and fiber. Consider broccoli, asparagus, spinach, mushrooms, cauliflower, bell peppers, and leafy greens.
• Lean proteins: High-quality animal proteins are recommended on non-fasting days to maintain satiety and muscle mass. Options include grass-fed beef, pastured chicken, wild-caught fish (especially fatty fish like salmon), and eggs.
• Healthy fats: These are crucial for energy and flavor. Include avocados, olive oil, coconut oil, ghee, and nuts (in moderation).
• Low-glycemic fruits: In limited quantities, fruits like berries (raspberries, blueberries), apples, and pears can provide vitamins and antioxidants.
• Herbs and spices: Enhance flavor and add extra nutrients to your broth or meals with ingredients like ginger, turmeric, garlic, cilantro, and parsley.

Adding Fats to Your Broth

For a more satisfying sip, especially during fasting periods, you can blend a tablespoon of healthy fat into your warmed bone broth. This creates a creamy, frothy texture similar to a latte and provides sustained energy.

Foods to Avoid During a Bone Broth Cleanse

To maximize the benefits of the cleanse, it's important to eliminate foods that cause inflammation or are difficult to digest.

Restricted Food Groups

• Grains: This includes wheat, rice, oats, quinoa, and other gluten-containing or gluten-free grains.
• Legumes: Avoid beans, lentils, chickpeas, and peanuts.
• Dairy: Most dairy, including milk, cheese, and yogurt, is off-limits. Ghee is an exception.
• Refined Sugar and Processed Foods: This is a major area of elimination. Avoid all refined sugars, sugary beverages, processed snacks, and artificial sweeteners.
• Refined Vegetable Oils: Unstable and inflammatory oils like canola, safflower, and corn oil should be replaced with healthy fats.
• Alcohol: All alcoholic beverages are prohibited.

Sample Meal Plan for a Modified Bone Broth Cleanse

This sample plan outlines a day on a modified cleanse, incorporating whole foods alongside regular bone broth consumption.

• Breakfast: Scrambled eggs cooked in ghee with sautéed spinach and mushrooms. Enjoy a cup of warm bone broth on the side.
• Lunch: A large salad with mixed greens, grilled chicken breast, cucumbers, and bell peppers. Top with an olive oil and vinegar dressing and a handful of nuts.
• Afternoon Snack: A warm mug of bone broth blended with a tablespoon of coconut oil.
• Dinner: Baked salmon served with roasted asparagus and sweet potato mash. Add a pinch of sea salt and black pepper for flavor.
• Evening Snack: A final cup of warm bone broth.

Comparing Fasting vs. Modified Cleanses

Feature	Liquid-Only Fast	Modified Cleanse
Duration	1-3 days	5-21 days (often 5 days of Paleo eating, 2 days of mini-fasting)
Calorie Intake	Very low (300-500 kcal on fast days)	Balanced on non-fasting days, very low on fasting days
Food Options	Bone broth, water, herbal tea only	Broth, lean protein, non-starchy vegetables, healthy fats, low-glycemic fruit
Digestion Rest	Maximum rest for the digestive system	Provides a break from inflammatory foods and over-consumption
Sustainability	Not sustainable for long-term use; short-term reset	More sustainable for adopting long-term, healthy eating habits
Primary Goal	Short-term reset, gut healing	Long-term wellness, rebalancing diet, weight management

What to Expect During Your Cleanse

During a cleanse, you may experience initial fatigue as your body adjusts to less sugar and processed carbs, especially during fasting periods. Staying well-hydrated is crucial for combating this and supporting detoxification. Some people report initial changes in bowel movements, but these typically regulate within a few days. As the cleanse progresses, many report increased mental clarity, reduced bloating, and higher energy levels.

Conclusion

Deciding what to eat on a bone broth cleanse depends on your goals, whether it's a short-term reset or a kickstart to a new eating pattern. A modified cleanse, incorporating whole, anti-inflammatory foods alongside regular bone broth consumption, offers a sustainable and effective path to supporting gut health and overall well-being. By focusing on nutrient-dense proteins, healthy fats, and non-starchy vegetables while eliminating processed foods, you can achieve a reset that is both manageable and beneficial.

For more information on bone broth and gut health, consult a reliable resource like the National Institutes of Health.

Post-Cleanse Reintroduction

After completing a cleanse, it is vital to reintroduce foods slowly to avoid upsetting your newly rested digestive system. Start with easily digestible foods like steamed vegetables and plain cooked proteins before moving on to other food groups. This careful reintroduction helps solidify the progress you made during the cleanse.

Frequently Asked Questions

Can I eat anything at all during a bone broth cleanse?

Yes, depending on the type of cleanse you follow. A strict fast only allows bone broth, water, and herbal tea. However, a modified cleanse permits specific whole foods like lean proteins, healthy fats, and non-starchy vegetables on non-fasting days.

What kind of vegetables can I eat on a bone broth cleanse?

Focus on non-starchy vegetables such as spinach, broccoli, asparagus, mushrooms, and leafy greens. Starchy vegetables like sweet potatoes and squash are sometimes allowed in moderation on modified plans.

Are grains and dairy allowed on the bone broth diet?

No, most bone broth cleanse plans, particularly those based on a Paleo framework, require you to avoid grains, legumes, and most dairy products. Ghee is often the only exception.

How long should a bone broth cleanse last?

Cleanse durations can vary. A short liquid-only fast is often 1–3 days. The more popular modified bone broth diet, developed by Dr. Kellyann Petrucci, typically lasts 21 days with mini-fasts included.

What if I get hungry on a bone broth fast?

If hunger becomes difficult to manage during a fasting period, you can add a tablespoon of healthy fat like coconut oil, ghee, or avocado oil to your broth. A few raw vegetables might also be permissible.

Are there any side effects to a bone broth cleanse?

Potential side effects, especially at the start, include fatigue, headaches, bloating, and changes in bowel movements. These are often temporary as your body adjusts to the changes in your diet.

What's the difference between a bone broth cleanse and a bone broth fast?

A bone broth cleanse is a broad term, often referring to a modified plan that includes some solid food. A bone broth fast is a stricter version, where you consume only bone broth and other liquids for a shorter, designated period.