Bone Broth for Fasting: A Nutrient-Rich Hydration Companion

Both intermittent fasting and bone broth have exploded in popularity. Many wellness enthusiasts even pair these two powerhouses in their daily routines.

But if you’ve ever asked, “Does bone broth break a fast?” or “Can I drink bone broth during intermittent fasting?” you’re not alone.

Let’s explore how this ancient elixir can make fasting smoother, more enjoyable, and maybe even healthier — backed by ancestral wisdom and modern science.

🤔 WHAT IS INTERMITTENT FASTING?

Intermittent fasting (IF) is an eating pattern where you alternate between periods of eating and fasting. During the fasting window, you consume little to no calories.[*] 

This practice gives your body more time to stay in a fasted state — and reap the benefits.[*] Studies show IF has been linked to weight loss, improved insulin sensitivity, better heart health, lower inflammation, autophagy, and other health benefits.[*][*]

How do you start? Popular intermittent fasting protocols include the:

• 16/8 Method. You fast for 16 hours and eat during an 8-hour window.

• 5:2 Diet. Eat normally five days a week and restrict calories to 500-600 on the other two days.

• 24-Hour Fast. Fast for a full day once or twice a week.

• Extended Fasting. Not eating food for multiple days. Popular lengths include 2-day and 3-day fasts like a bone broth cleanse (more on this later!).

So, can you drink bone broth while fasting? Or:

🧐 DOES BONE BROTH BREAK INTERMITTENT FASTING?

Purists say you’re only allowed to consume water during a true fast. Since bone broth contains calories and protein, it technically breaks a fast.

But here’s the twist: many experts agree that bone broth is a fasting-friendly choice. Here’s why:

📈 BONE BROTH DOESN’T SPIKE INSULIN LEVELS

Bone broth clocks in around 50 calories per cup. This small calorie intake is unlikely to disrupt your fasting state. More importantly, this sugar-free solution won't spike insulin levels — a critical aspect of maintaining your fast.

Insulin, the hormone that helps store glucose (sugar), must stay low for your body to fully tap into a fast. Bone broth’s minimal impact on insulin keeps you in the fasting sweet spot while offering hydration and essential nutrients to fuel your day.

So, while purists might skip bone broth when fasting, its health benefits make it a solid ally in your fasting journey. It may even help you achieve similar (or better!) results.

💡 IS A BONE BROTH FASTING PLAN BETTER?

Let’s be honest: fasting isn’t easy. Hunger pangs, dehydration, headaches, and that dreaded energy crash can make sticking to a strict IF protocol challenging.

We know the benefits of fasting are fantastic. But a bone broth fast might be a better option.

Scientists say fasting-mimicking diets like a bone broth fast can deliver similar results.[*] These approaches follow the same principles as intermittent fasting but allow small amounts of foods or beverages — as long as they don’t impact your blood sugar or insulin levels.

Bone broth fits the bill perfectly! And a bone broth fast might be the ideal way to go if:

🌱 YOU’RE NEW TO FASTING

According to one study, the most common side effects of fasting are headaches (61.3%), lethargy (68%), mood swings (57.8%), and dizziness (55.8%).[*]

A bone broth fast will likely be easier than a true fast because you won’t feel hangry or dehydrated, which may prevent those symptoms. 

A cup provides gentle nourishment to keep your fast going and essential electrolytes like sodium, potassium, and magnesium. These minerals keep you hydrated, prevent headaches, and stop that “crash” feeling.

If you’re a beginner, this combo can help make fasting more sustainable and gradually ease you into an IF protocol down the road.

⚖️ WEIGHT LOSS IS YOUR PRIMARY GOAL

Breakfast is the most often skipped meal during intermittent fasting. Bad news? It could actually backfire on your weight loss goals.

A meta-analysis of 45 studies found that ditching breakfast increased the risk of obesity.[*] Another revealed that skipping breakfast 3 or more days a week raised the risk of weight gain by 11%.[*] Definitely not what you want.

Mimicked fasting with bone broth is different. Though the calories in bone broth are minimal, they’re mighty — and a cup provides 10 grams of protein. That nutritional boost can help you:

🙅 Curb hunger and outsmart cravings. Protein is highly satiating and keeps you feeling fuller longer. It also helps your body produce appetite-suppressing hormones.[*] Fasting becomes easier, and cravings lose their power.

🔥 Keep your metabolism fired up. Extended fasting periods can tell your body to conserve energy, slowing your metabolism. Bone broth’s protein counters this, so your metabolism remains active in calorie-burning mode.

🍫 Prevent binge eating. Being ravenous during your fasting window can increase cortisol (your stress hormone), which often leads to overeating later.[*][*] Bone broth keeps hunger in check and helps you stay in control.

With bone broth in your corner, you can fast smarter — not harder — to reach your goal weight sooner.

😣 YOU’RE PRONE TO HEADACHES

Research shows the likelihood of developing a fasting headache directly increases with the amount of time you’re fasting. Worse? Headache sufferers have a higher risk of fasting headaches.[*]

Sipping on bone broth may be your best option if you're in this boat. You’ll have just enough nutrients to potentially prevent a fasting headache while remaining in a mimicked fasting state.

🌿 YOU’RE STRIVING FOR OVERALL WELLNESS

Fasting unlocks your body’s built-in “cleanup crew,” clearing out sugar stores and cellular waste — a process called autophagy. But fasting alone doesn’t provide the building blocks your body needs for repair and renewal.

Think of it like weeding a garden but forgetting to plant new seeds.

So why is bone broth good for your fast? 

Packed with collagen, gelatin, electrolytes, and essential amino acids, it replenishes your body with the nutrients it craves — without disrupting your body’s fasting process. 

Made by slowly simmering bones and extracting all the beneficial nutrients in bone marrow, this ancient elixir supports your body’s wellness goals in a way few foods can.

The health benefits of drinking bone broth include:

• Better digestion and gut health support

• Lower inflammation

• Improved sleep quality

• Less joint pain and greater mobility

• Enhanced immunity

• Healthier skin, hair, and nails

It’s also easy to digest during a fast, giving your body maximum nourishment without the heavy lifting.

Just like planting those seeds in your garden for a flourishing future, bone broth helps cultivate long-lasting health, ensuring your fasting journey reaps all the wellness rewards you deserve.

🙋 WHAT’S THE DIFFERENCE BETWEEN A BONE BROTH CLEANSE AND BONE BROTH FASTING?

A bone broth cleanse involves only drinking bone broth. Many consume bone broth for 1 to 3 days and nothing else.

👉 Check out this guide on How To Do A Bone Broth Cleanse for a full rundown of the benefits, game plan, and more!

Fasting with bone broth means sipping bone broth during a mimicked fasting protocol. You can still consume other foods and drinks during your eating window.

📝 HOW TO CREATE A BONE BROTH FASTING SCHEDULE

Drinking bone broth while fasting can be as simple as using it for:

⏰ Pre-Fast Prep. Start your fasting window with a cup of bone broth to kickstart your metabolism. Not sure you’ll like bone broth in the AM? Use these tips to make your bone broth taste better.

💦 Mid-Fast Hydration. Sip on bone broth when hunger hits or energy dips — this can help you push through longer fasts and stay hydrated.

☕ Breaking the Fast. End your fast with bone broth to gently reintroduce nutrients before a full meal.

🍲 Incorporate Bone Broth Into Your Meals. Get creative with our favorite bone broth recipes during your eating window.

🫶 BARE BONES HAS YOUR BACK

Ready to sip your way to a better fast? Bare Bones makes classic Chicken and grass-fed Beef bone broth, plus fun flavors like Ramen and Lemon Ginger. 

Whether you’re sipping bone broth for hydration, nourishment, or hunger control, Bare Bones Instant Bone Broth delivers superior nutrition, taste, and convenience.

Just rip, mix, and sip like tea or coffee — or use it in place of broth and stock in your favorite recipes! It’s the easiest way to capture all those bone broth fasting benefits anywhere, anytime. 

✅ FIND YOUR PERFECT BONE BROTH AND FASTING COMBO

There’s no one-size-fits-all when it comes to using bone broth for intermittent fasting. While fasting purists may stick to water alone, many wellness experts believe bone broth can elevate your fasting experience.

If you’re looking for a balanced approach, a bone broth fast might be the perfect middle ground. You’ll capture the health benefits of bone broth while making your fast more comfortable and sustainable.

At Bare Bones, we believe fasting doesn’t have to be a struggle — it can actually be a nourishing, delicious journey. So go ahead, pick your favorite Instant Bone Broth flavor, and sip your way to a better, more rewarding fast! 🙌