7 Bene ts of a Bone Broth Fast: Stronger

Gut, Skin + More

By now you might be familiar with bone broth and all this time-honored,
traditional food has to offer — collagen, amino acids and numerous trace
minerals, just for starters. Maybe you’re now looking to take things to the
next level and try a bone broth fast but aren’t quite sure how to safely go
about this. As you’ll learn, bone broth is one of the most nutrient-dense,
healing foods for the digestive system and therefore a great way to kick off
a healthier way of eating or help resolve symptoms related to poor
digestion and other health concerns.

Although it’s been consumed around the world in one form or another for
thousands of years, bone broth is made from animal parts that in modern
times are normally discarded. These include bones and marrow, skin and
feet, tendons and ligaments, all of which aren’t edible on their own but
make nutrient-packed additions to slow-simmering stock. Bone broth is
boiled slowly over several days — normally with veggies, an acid and fresh
herbs in addition to animal parts — allowing all of the ingredients to
release their stored nutrients.

The bene ts of consuming bone broth include:

stronger immunity against common illnesses or allergies

reduced symptoms related to digestive disorders like leaky gut
syndrome, IBS or IBD
generally enhanced digestion with fewer cases of bloating, diarrhea,
gas, acid re ux and constipation
healthier joints, ligaments and tendons
more youthful-looking skin thanks to collagen
stronger bones
higher intake of importance minerals like calcium, phosphorous,
magnesium, potassium and more

What Is a Bone Broth Fast?

A bone broth fast means you consume bone broth several times per day
but not much other solid food. Fasts are not for everyone, and sometimes
certain kinds can pose risks since they involve consuming little nutrients
due to greatly reducing calorie intake. However, if you make a good
candidate, consuming bone broth is ideal for a fast because it’s chock-full
of important macronutrients and micronutrients, including amino acids
(which form proteins) like glycine, arginine and proline; vitamins and
minerals; collagen; electrolytes; and even antioxidants like glucosamine.
(1)

Most people do best fasting for a period between three to four days, during
this time consuming several quarts of bone broth daily and eliminating
many problematic foods. One of the things that makes a bone broth fast
stand apart from other types of fasts is that it’s an ideal way to obtain
more collagen, a type of protein needed to create healthy tissue found
throughout the body. Collagen is found inside the lining of the digestive
tract, within bones in bone marrow, in skin, and in the tissues that form
joints, tendons, ligaments and cartilage. (2) Within collagen are
other special nutrients, including amino acids like proline and glycine, plus
gelatin — which all have widespread bene ts.

Bene ts of the Bone Broth Fast

Before we dive into the advantages of consuming bone broth, let’s rst talk
about the many bene ts of fasting. Fasting, when done right and by the
right people, has been shown to promote better health by:

improving weight loss and helping with weight maintenance (3)

reducing fasting insulin levels  and normalizing blood sugar activity
decreasing cholesterol
promoting the secretion of human growth hormone, which is important
for burning fat
having positive effects on body mass and health markers in
professional athletes
 reducing risk for diseases like diabetes, cancer and heart
complications
normalizing appetite by controlling hunger hormones like ghrelin
lowering triglyceride levels
even slowing down the aging process and increasing someone’s
lifespan (4)

Now on to how a bone broth fast speci cally can bene t you:

1. Improves Digestive Functions

Bone broth is one of the best natural sources of collagen, a type of protein
that’s needed to form tissue that makes up the lining of the GI tract.
Collagen protects and soothes the lining of the digestive tract and can aid
in healing leaky gut syndrome, IBS symptoms, Crohn’s disease, ulcerative
colitis and acid re ux. It’s been shown that patients with IBD produce less
collagen in their digestive systems. (5) Increased intakes are capable of
helping strengthen and normalize mucus membranes in the GI lining,
closing tiny junctures and stopping indigested food particles and
chemicals from leaking out of the gut into the bloodstream.

When collagen breaks down, gelatin is formed, which is known to

help people dealing with food allergies and sensitivities to foods, such as
cows’ milk and gluten. Gelatin in bone broths contains “conditional” amino
acids called arginine, glycine, glutamine and proline, which have certain
anti-aging effects. (6) Gelatin and these amino acids found in collagen
promote probiotic balance and growth, help break down proteins,
decrease leaky gut syndrome and symptoms of autoimmune disorders,
and much more.

2. Makes Your Skin Glow

Collagen helps form tissues found in skin that give it strength, smoothness,
elasticity and youthful appearance. In fact, studies have found that higher
intakes of collagen are associated with improvements in skin barrier
functions, increased hydration and reductions in signs of aging  on the
skin, including wrinkles, ne lines and sagging. (7)

And although you likely won’t notice any improvements within just a few
short days, higher collagen intake is also known to decrease the
appearance of cellulite. Cellulite develops due to lack of connective
tissue, which is made from collagen.

3. Supplies Important Minerals

Some fasts fail to provide some of the most important trace minerals
that we need for ongoing energy, immunity, digestion and more. Because
bone broth is made from animal bones and parts that are concentrated
sources of numerous minerals, it provides essential nutrients, minerals and
electrolytes, including calcium, phosphorous, magnesium, sodium,
potassium, sulfate and uoride. This can help prevent an electrolyte
imbalance, dehydration that can occur during a fast, fatigue, brain fog,
moodiness, and muscle spasms or weakness.

 
 

4. Helps Prevent Muscle Wasting

It’s possible during a fast to wind up losing some weight, which can really
be due to muscle (and therefore strength) loss. Luckily during a bone
broth fast, you still obtain amino acids, such as glycine and proline, that
help prevent the breakdown of valuable protein tissue found in muscles. In
fact, a bone broth fast might even help you with muscle recovery, reduce
joint pain (since collagen is known to ght symptoms of arthritis) and
even relax tense muscles naturally. (8)

Glycine is an important amino acid for actually building muscle strength,

ushering nutrients into cells to be used for energy, controlling blood sugar
levels and even synthesizing human growth hormone. Because glycine
plays a role in the process of gluconeogenesis, which takes place in the
liver, it can provide cells with an energy source even when little calories or
carbohydrates are being consumed. This, in turn, can help prevent
sarcopenia, muscle wasting as we age.

5. Helps Detoxify the Liver and Digestive System

Consuming bone broth is an effective way to boost your supply of the

antioxidant glutathione, one of the body’s most powerful detoxifying
agents. Glycine is a precursor needed for the production of glutathione,
which helps the liver ush out excess chemicals, stored hormones and
other waste. (9) Other minerals, acids and electrolytes can also boost
detoxi cation processes, including acetic acid (found in apple cider
vinegar, which is often added to bone broth recipes), magnesium and
sulfate.

6. Boosts Immunity

Bone broth fasts can increase bene cial bacteria living in the gut, which
are highly correlated with stronger immunity (not to mention many other
aspects of health, like hormonal balance and weight regulation). Good
bacteria in the gut (often called probiotics) can actually turn on certain
genes that help regulate in ammation and turn down numerous types of
unwanted symptoms. Consuming bone broth along with fermented foods
is one of the most ancient ways known to improve health overall.

7. Can Improve Sleep, Memory & Cognition

The amino acids found in bone broth act like inhibitory neurotransmitters
for the production of chemicals and hormones that help us sleep, think
clearly, stay motivated, remember information and make decisions. Higher
intake of glycine, for example, has been found to help people who can’t
sleep get better rest, lower symptoms of anxiety, improve mental
performance and even enhance memory.

Bone broth is also a great way to obtain important electrolytes, including

potassium, magnesium and sodium. These help sustain energy and are
important for muscle, nerve, digestive and cognitive functions. Magnesium,
for example, is known to help decrease headaches, restlessness, muscle
spasms during sleep, muscle pains and digestive discomfort.

Who Are Best Candidates for a Bone Broth Fast?

How do you know if a bone broth fast is right for you? The people who can
bene t most from fasting with bone broth include:

those with digestive disorders (like leaky gut syndrome, in ammatory

bowel disease or IBS)
anyone struggling with food allergies and sensitives
people prone to frequent digestive symptoms, like bloated stomach,
gas and constipation
anyone with signs of low immune function, including frequently getting
sick, or having asthma and reccuring respiratory systems
those dealing with autoimmune disorder symptoms, fatigue,
sluggishness and problems sleeping well
 people reacting to negatively to medications
those with joint pains or arthritis
anyone looking to gain more energy, improve the appearance of their
skin and feel more clear-headed

Many people who have had success with other types of fasts or protocols,
including the GAPS diet or speci c carbohydrate diet, will likely also bene t
from trying a bone broth fast. These are just two examples of diet
elimination protocols that offer serious bene ts for people struggling with
compromised digestive and immune systems. Bone broth is a popular
addition to a healing diet because it’s very easy to metabolize, free from
common allergen ingredients and a rich source of nutrients that are easy
to miss out on when eliminating certain foods.

Protocols such as a FODMAP diet or SCD diet work by eliminating most

troublesome carbohydrates and common food allergies, while including
speci c types of carbs that are easy for most to digest and metabolize,
along with plenty of nutrient-dense vegetables, healthy fats, clean
proteins, fresh herbs and broths/stocks. (10) A bone broth fast can
actually be a great way to kick off another type of diet that helps
control in ammatory bowel disease symptoms, such as those caused by
Crohn’s disease, ulcerative colitis, irritable bowel syndrome and SIBO
symptoms.

Bone broth can be included in basically any healing dietary program as an

effective way to help heal the digestive system, reduce fermentation in the
gut, lower gas accumulation, and prevent gut permeability and
in ammation. In fact, during the GAPS diet it’s recommended to drink a
cup of bone broth with every meal, and the intro phase (usually the most
limited part) consists of eating mostly homemade bone broth (up to a
whole quart a day) with non-starchy vegetables, meats, sh and
homemade fermented foods.
How to Do a Bone Broth Fast, Plus Different Kinds
of Fasts

Bone broth fasts are simple to follow, inexpensive and customizable to t

your needs and goals. They don’t require buying lots of expensive
supplements, going for very long periods without eating “normally,” or
much risk and investment. Here are several ways you can try a bone broth
fast safely:

Plan to fast for a period of three to four days. This amount of time is
best for helping kill off harmful bacteria in the gut, repair the GI tract
and repopulate the gut with probiotics. Longer than this might be
tolerable for some, but it also raises the risk for more problems, fatigue
and de ciencies in certain groups of people. If you plan on doing
intermittent fasting, a longer duration up to 90 days might be
bene cial.
Each day you ideally should consume between three to four quarts of
bone broth. Making the broth yourself is the best way to ensure it’s
high-quality and doesn’t cost you too much.
It’s ideal to eliminate all problematic and in ammatory foods during a
bone broth fast, including grains, packaged/processed snacks, added
sugar, FODMAP foods/complex carbohydrates, sweetened drinks, dairy
and re ned vegetable oils. You can include as much healthy fats, clean
proteins, fruits and veggies as you choose.
Plan to make your broth one to two times in a large batch and
refrigerate/freeze small portions to keep them fresh throughout the
fast. Drink broth throughout the day as you’d like, adding ingredients
like salt, pepper, vinegar and seasoning for extra taste. You can reheat
cooled or frozen stock on the stovetop, whisking it and skimming off the
fatty/oily surface if you’d like to (although this is nutrient-dense and
should be kept for cooking later on).
 During the fast you can also practice “intermittent fasting” by going
without any food for 12–15 hours of the day (usually through the night
and morning), although this isn’t necessary for everyone.

If you’re wondering how much bone broth to drink, about 12 ounces is the
proper serving. You should consume this 12-ounce serving about ve times
a day — 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example.

Types of BB fasts:

You might choose to utilize a combination of different stocks (chicken,

beef and sh stock, for example) or stick with exclusively beef stock if
you have a very sensitive system since this seems to be most well-
tolerated.
Try a bone broth fast as part of the GAPS Diet protocol, eliminating
problematic foods to test your response. Or include bone broth in a
FODMAP diet or SCD if you know certain carbohydrates cause your
symptoms to worsen.
It’s also a good idea to consume probiotics/fermented foods during
the fast and afterward to boost intake of healthy bacteria.
Even if you aren’t looking to do a formal fast but still want to take
advantage of bone broth’s bene ts, you can start by consuming eight
ounces of broth once or twice daily as a soup, a plain beverage or
within other recipes.

What About Maintenance Following a Bone Broth

Fast?

Once you’ve completed a bone broth fast, you’ll be in better shape to start

a healthier way of eating that eliminates certain foods you might have
realized caused you discomfort. Plus, you’ll be on your way to rebuilding a
stronger digestive and immune system. After the three to four days of
fasting are over, it’s best to consume at least one to two cups of broth
daily and also keep fermented foods/probiotic supplements in your diet to
prolong the results.

In some ways, a bone broth fast can act like an elimination diet, helping
to pinpoint which foods might trigger symptoms like bloating, low energy
or diarrhea. For example, because bone broth fasts eliminate FODMAP
foods (such as certain grains and fruits) and common allergens like
gluten and dairy, you might experience improvements in your energy, have
less brain fog and experience better digestion — all of which let you know
that it’s a good idea to keep these foods out of your diet for good. Of
course, it’s not sustainable to fast on bone broth for long periods of time,
but you can follow a bone broth fast several times per year if you nd it
helpful to kick-start your digestive system and resolve any unwanted
symptoms.

Precautions About Fasting

While fasting has many advantages, certain people are not good
candidates for a bone broth fast (or any other fast for that matter). People
who should avoid doing a bone broth fast include:

anyone with hypoglycemia

women who are pregnant or breast-feeding
anyone who is underweight or recovering from a serious illness
involving malnourishment (such as an eating disorder or digestive
disorder)
anyone with diabetes (without talking with a doctor rst at least)
people who rely on taking medications daily should also get clearance
from their doctors, since some medications require eating solid foods
Remember fasting is different for every person, and there’s no concrete
way to do one. Try to use common sense, and follow these tips to yourself
safe:

Eat if you’re feeling weak or very hungry.

Try to get enough sleep and rest.
Don’t overexert yourself or exercise vigorously (it’s a good time to take
it easy).
Simply listen to your body!

Bone Broth Fast Takeaways

A bone broth fast means you consume bone broth several times per day
but not much other solid food. Most people do best fasting for a period
between three to four days, during this time consuming several quarts of
bone broth daily and eliminating many problematic foods. One of the
things that makes a bone broth fast stand apart from other types of fasts
is that it’s an ideal way to obtain more collagen, a type of protein needed
to create healthy tissue found throughout the body.

Just as there are many bene ts of fasting in general, there are lots of
bene ts of a bone broth fast, including improving digestion, making your
skin glow, supplying important minerals, preventing muscle wasting,
detoxifying the liver and digestive system, boosting immunity, and
improving sleep, memory and cognition.

How do you know if a bone broth fast is right for you? The people who can
bene t most from fasting with bone broth include:

those with digestive disorders (like leaky gut syndrome, in ammatory

bowel disease or IBS)
anyone struggling with food allergies and sensitives
people prone to frequent digestive symptoms, like bloated stomach,
gas and constipation
 anyone with signs of low immune function, including frequently getting
sick, or having asthma and reccuring respiratory systems
those dealing with autoimmune disorder symptoms, fatigue,
sluggishness and problems sleeping well
people reacting to negatively to medications
those with joint pains or arthritis
anyone looking to gain more energy, improve the appearance of their
skin and feel more clear-headed

People who should avoid a bone broth fast include:

anyone with hypoglycemia

women who are pregnant or breast-feeding
anyone who is underweight or recovering from a serious illness
involving malnourishment (such as an eating disorder or digestive
disorder)
anyone with diabetes (without talking with a doctor rst at least)
people who rely on taking medications daily should also get clearance
from their doctors, since some medications require eating solid foods

Of course, remember to listen to your body, and if a bone broth fast is a

good t, it’s safe to do a few times a year. Just make sure not to fast for
more than three to four days.

Read Next: Bone Broth Bene ts for Digestion, Arthritis and

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