When to Drink Bone Broth When Fasting for Maximum Benefit

December 15, 2025 •

4 min read

According to research on fasting communities, many people find that incorporating bone broth can help manage hunger and provide crucial electrolytes during modified fasts, but the optimal timing depends entirely on the type of fast being performed.

Quick Summary

Drinking bone broth during modified intermittent fasting or to break a longer fast provides key nutrients, supports gut health, and aids satiety, though it will technically break a strict zero-calorie fast.

Key Points

Timing Depends on Fasting Goal: For strict, zero-calorie fasts aiming for maximum autophagy, avoid bone broth during the fasting window; for modified fasts focused on fat loss or satiety, it's generally acceptable to sip it during the fast.
Breaks a Strict Fast: Because bone broth contains calories (20-60 kcal per cup), it will technically break a strict fast, though it will likely not disrupt ketosis.
Best for Intermittent Fasting: For protocols like 16:8, bone broth can be consumed during the fasting hours to manage hunger and provide nutrients, making adherence easier.
Gentle Fast-Breaker: Bone broth is an excellent, low-calorie way to gently break a fast, especially after extended periods, preparing the digestive system for solid food.
Provides Electrolytes: Fasting can deplete your body's electrolytes. Sipping bone broth helps replenish sodium, potassium, and magnesium, preventing fatigue and dehydration.
Supports Gut Health: The gelatin, collagen, and amino acids found in bone broth have anti-inflammatory properties and can help soothe and repair the gut lining during a fast.

Bone broth has been used for centuries across many cultures as a nourishing food source, but its role in modern fasting protocols is a nuanced topic. For those undertaking a strict water-only fast, the caloric content of bone broth (typically 20-60 calories per cup) means it cannot be consumed within the fasting window. However, for individuals practicing modified fasts, such as time-restricted eating or a bone broth-only fast, strategic timing can help meet health goals and improve adherence. Understanding your specific fasting objectives is the first step toward figuring out when bone broth fits into your regimen.

Understanding Fasting Goals: Strict vs. Modified

Before incorporating bone broth, it's crucial to identify your fasting goal. Not all fasts are the same, and what is acceptable for one type may not be for another.

Strict Fasting: This involves consuming only zero-calorie beverages, such as water, black coffee, or plain tea. The primary goal is often to activate cellular cleaning processes like autophagy, and the introduction of calories from bone broth would break this process.
Modified or Intermittent Fasting: These protocols often include an eating window and a fasting window. The rules are more flexible, and the focus is typically on fat loss, metabolic health, or appetite control. In these cases, bone broth can be a valuable tool to get through the fasting period more comfortably.

Timing Bone Broth for Intermittent Fasting

For those following a protocol like the 16:8 method (16 hours fasting, 8 hours eating), bone broth can be used in two primary ways to support your goals without causing significant metabolic disruption.

During the Fasting Window (Modified Fasting)

If your primary goal is weight management or satiety, sipping bone broth during your fasting period can be beneficial. The small amount of protein and gelatin can help curb hunger pangs and make sticking to your fasting schedule easier. Many people find a warm mug of bone broth in the late morning or afternoon provides a much-needed boost of electrolytes and nutrients, fighting off feelings of fatigue and 'keto flu' symptoms.

To Break Your Fast

Bone broth can also serve as the perfect, gentle transition from your fasted state to your eating window. This is especially useful for longer fasts or for those with sensitive digestive systems. A mug of warm bone broth 15-30 minutes before your first solid meal helps prepare your gut, provides easily digestible nutrients, and can prevent overeating.

Breaking Your Fast with Bone Broth

For fasts longer than 24 hours, whether water-only or modified, using bone broth is a recommended strategy to reintroduce food gently and replenish electrolytes. A sudden influx of solid food can be a shock to your system, potentially causing digestive distress. Bone broth's liquid form and rich nutritional profile, including anti-inflammatory amino acids like glycine, make it ideal for this purpose. Begin with a small cup and wait to see how your body reacts before consuming more or moving on to solid food.

Key Benefits of Bone Broth While Fasting

Bone broth offers a variety of advantages that support the body's functions during and after a fast:

Hydration and Electrolyte Balance: Fasting can lead to a loss of electrolytes like sodium and potassium. Bone broth naturally replenishes these essential minerals, helping to prevent dehydration, headaches, and muscle cramps.
Supports Gut Health: Rich in gelatin and amino acids, bone broth can help repair and protect the lining of the digestive tract. This is especially beneficial for individuals with gut sensitivities and provides a 'reset' for the digestive system.
Aids Satiety: The protein and gelatin content can help you feel fuller for longer, reducing the temptation to break your fast prematurely. This makes the fasting process more manageable and sustainable.

Bone Broth Timing and Fasting Goals

To summarize the different approaches, consider this comparison based on your specific fasting intent:


Feature	Using Bone Broth During Fasting	Using Bone Broth to Break a Fast
Fasting Type	Modified, Intermittent (e.g., 16:8), or Bone Broth Fast	Strict (Water-Only) or Extended
Goal	Satiety, electrolyte maintenance, fat loss, gut health support	Gentle digestion reset, nutrient reintroduction, preventing overeating
Timing	Sipped as needed throughout the fasting window	Consumed at the end of the fast, before solid foods
Effect on Autophagy	May slightly reduce autophagy due to minimal calories	Does not interrupt a water-only fast if used after the fasting period ends
Key Advantage	Improved adherence and comfort during fasting	Minimizes digestive distress and shock to the system

Conclusion

Ultimately, the optimal time to drink bone broth when fasting is dependent on your specific health objectives. For purists pursuing maximum autophagy benefits, it's best to reserve bone broth for breaking your fast. However, for those focused on managing hunger, maintaining electrolytes, and supporting gut health during a modified intermittent fast, sipping bone broth is a practical and effective strategy. Always prioritize your body's signals and, for extended fasts or if you have a pre-existing medical condition, consult with a healthcare professional before making significant changes to your diet. Choosing a high-quality bone broth, homemade or store-bought, with low sodium and no added sugars, will help you reap the most benefits from your fasting journey. An authoritative source like Harvard Health offers additional information on bone broth's potential benefits for overall wellness.

Frequently Asked Questions

Yes, bone broth will technically break a strict, zero-calorie fast due to its caloric content. However, for modified fasts where the goal is fat loss rather than pure autophagy, a small amount may not disrupt metabolic progress and can aid in managing hunger.

Yes, if your fasting goal is not strict cellular autophagy. For intermittent fasting methods like 16:8, drinking a cup of bone broth can help manage hunger, provide nutrients, and make the fasting period easier to complete.

The best time is right at the end of your fasting period, before introducing solid foods. This allows your digestive system to gently transition back into digestion, and helps prevent overeating.

For modified intermittent fasting, one to two cups per day is a common amount. During a dedicated 'bone broth fast,' some protocols suggest consuming 5-8 cups throughout the day to meet protein and nutrient needs.

Drinking bone broth can help with appetite control, maintain hydration and electrolyte balance, and support gut health with its collagen and amino acid content.

Yes, but stick to low-calorie, natural flavorings. A pinch of high-quality salt, a squeeze of lemon or lime, and herbs like turmeric or ginger are generally acceptable without significantly impacting your fast.

No, a bone broth fast is not suitable for everyone. Individuals who are pregnant or nursing, have a history of eating disorders, are underweight, or have certain medical conditions like diabetes or kidney disease should avoid it and consult a doctor.

Store-bought bone broth can be acceptable, but check labels carefully for low sodium, no added sugars, or other extra ingredients. Higher quality options should form a gel when refrigerated.