As a part of my health journey with my naturopath, I start the new week with a bone broth fast. Our goal is to get my pancreas to heal which will help my insulin settle which will help me get rid of this tyre of fat around my belly – well that’s the hope anyway. It took me a few weeks to get up to fasting the whole day but now its part of the routine.
What Actually Is Broth Fasting?
Broth fasting is exactly what it sounds like – you consume only bone broth (and water, herbal teas) for a set period, usually anywhere from 24 hours to a few days. Unlike juice cleanses or water fasts, you’re still getting nutrients, protein, and those gut-healing minerals that make bone broth so special. It’s like giving your digestive system a mini holiday while still feeding your body what it needs.
The broth I’m talking about here isn’t the stuff from a packet or tin – we’re talking about real bone broth that’s been simmered for hours, the kind that turns into jelly when it cools down. That gelatinous texture is exactly what you want because it means it’s packed with collagen and all those healing compounds.
The lady we get our chicken from makes her own bone broth so I know exactly what goes into it, which is important.
Why Would You Want to Do This?
There are actually quite a few reasons people turn to broth fasting, and not all of them are about weight loss.
The main benefits people report include better digestion, reduced inflammation, clearer skin, and improved energy levels once you’re through the initial adjustment period. Some people find it helps with joint pain because of all that collagen, and others use it as a way to break food cravings or emotional eating patterns.
There’s also something quite meditative about the simplicity of it. When you’re not thinking about what to eat next or planning meals, it creates this mental space that can be quite calming. Though I’ll admit, the first day I only made it to lunch time.
Who Should Consider Broth Fasting?
This isn’t for everyone, and that’s completely fine. If you’re someone who’s generally healthy and looking for a gentle way to reset your eating habits or give your digestive system a break, broth fasting might be worth exploring.
It can be particularly helpful if you’re dealing with digestive issues, feeling sluggish, or if you’ve been eating a lot of processed foods and want to get back to basics. Some people also use it as a bridge into other eating changes, like going keto or cutting out certain foods.
Broth fasting isn’t suitable for pregnant or breastfeeding women, people with eating disorders, diabetics (unless supervised by a doctor), or anyone with serious health conditions. If you’re on medication or have any health concerns, please chat with your healthcare provider first. This isn’t about being overly cautious; it’s about being smart.
When Is the Right Time?
Timing matters more than you might think. The first Monday I tried it, I was very emotional which is largely why I only made it to lunch time.
The best time for broth fasting is when you can keep things relatively low-key. Choose a period when you don’t have major social events, intense workouts planned, or high-stress situations at work. Weekends can work well if your weekends are calm, I do it on a Monday so that it is done and over for the week.
I also wouldn’t recommend doing this during emotionally challenging times. Even though it is just 24 hours the first few times can be tough, so you need to be in the right head space.
The Benefits
The collagen and glycine in bone broth may help with joint health and sleep quality. The minerals can support your electrolyte balance, which is why you don’t typically get the same energy crashes you might with water fasting. And there’s something to be said for the gut-healing properties of bone broth – all that gelatin can help repair the gut lining.
Some people do lose weight during broth fasting, but let’s be clear – a lot of this is water weight and will return when you resume normal eating. If long-term weight management is your goal, broth fasting might be a helpful reset, but it’s not a magic solution.
How to Actually Do It
If you’ve decided to give broth fasting a try, start small. A 24-hour fast is plenty for your first attempt. You can always work up to longer periods later if it feels right for you.
You’ll need high-quality bone broth – either homemade or from a reputable source. I’m talking about the kind that’s been simmered for at least 12 hours and has that rich, gelatinous texture when cold. For the first few weeks, don’t limit or restrict yourself to how much you have – if you feel like you need, it have a cup or half a cup or whatever your body feels.
Stay hydrated with plenty of water, and herbal teas are usually fine too. Some people add a pinch of sea salt to their broth for extra minerals. If you need it, have a cup of black of coffee. Listen to your body – if you feel dizzy, weak, or unwell, break the fast. This isn’t about pushing through discomfort.
My Honest Take
Broth fasting isn’t a miracle cure, and it’s not for everyone. But if you’re looking for a gentle way to reset your relationship with food, give your digestive system a break, or just try something new for your health, it might be worth exploring.
What I appreciate about it is that it’s nourishing rather than punishing. You’re not depriving your body of everything – you’re giving it concentrated nutrition in an easily digestible form. There’s something quite nurturing about sipping warm, rich broth, especially during cooler weather. And it is more filling that you think.
Just remember that any fasting should feel like self-care, not self-punishment. If it doesn’t feel right for you, that’s completely valid. We’re all different, and what works for one person might not work for another.
Have you tried broth fasting? I’d love to hear about your experience, or if you’re considering it, what’s drawing you to give it a try?
