Bone Broth & Fasting: Your Complete Guide
Everything you need to know about using bone broth to support intermittent fasting, extended fasts, and a sustainable wellness ritual.
Fasting has moved from ancient tradition to modern wellness staple – and bone broth can bring warmth, nourishment, and welcome flavor to your fasting routine.
In this guide
What Is Fasting?
Does Bone Broth Break a Fast?
Benefits of Fasting with Bone Broth
Which Brodo Is Best for Fasting?
How to Start
What to Expect
Frequently Asked Questions
What is fasting?
Fasting is the deliberate practice of going without food – or significantly restricting calories – for a defined period of time. From simple 12-hour overnight fasts to multi-day extended protocols, fasting has been used for centuries for spiritual, physical, and mental clarity.
Today, one of the most common approaches is intermittent fasting (IF), which cycles between periods of eating and fasting. Popular formats include:
- 16:8: Fast for 16 hours, with an 8-hour eating window.
- 18:6: Fast for 18 hours, with a 6-hour eating window.
- 5:2: Eat normally five days a week and significantly reduce calorie intake on two nonconsecutive days.
Does bone broth break a fast?
This is the question we get most often. The short answer: it depends on your goal.
For autophagy: Bone broth contains calories and protein, so it isn’t considered part of a strict fast. If cellular cleanup is your primary goal, stick to water, black coffee, or herbal tea during your fasting window. After the fast, many strict fasters choose broth as a first food, due to its hydration, nutrient profile, and soothing qualities on the digestive tract.
For metabolic fasting: Bone broth contains essentially no sugar, so it has minimal impact on blood sugar. Many metabolic fasters sip it in the morning to help extend the low-insulin state that naturally occurs overnight. Spending more time at low insulin levels encourages your body to rely less on sugar for energy and more on stored fat-the metabolic flexibility that this type of fasting aims to support.
For appetite control and energy: Bone broth is one of the best tools available for this aim. The protein and electrolytes keep hunger at bay, without the blood sugar spike of solid food. Many fasting practitioners treat bone broth as a “fasting aid” rather than a meal.
For gut health and extended fasting: Bone broth is widely used during multi-day fasts to maintain electrolyte balance, protect the gut lining, and provide amino acids that prevent muscle breakdown.
Brodo’s take:
We think the best fast is the one you can actually stick to. Brodo bone broth makes fasting sustainable – and delicious. Replace your breakfast or afternoon snack with a cup and see how you feel.
Benefits of adding bone broth to your fast
Bone broth isn’t just a hunger-buster. Here’s what it brings to a fasting protocol:
Electrolyte
support
Sodium, potassium, and magnesium help prevent the “fasting flu” and keep energy stable.
Gut lining
protection
Glutamine and glycine support the mucosal lining of the gut, which can be vulnerable during extended fasts.
Collagen &
connective tissue
Amino acids like proline and hydroxyproline support joint health and skin.
Appetite
regulation
High-quality protein signals satiety, reducing the urge to break your fast prematurely.
Mineral
density
Slow-simmered bones leach calcium, phosphorus, and magnesium into the broth.
Which Brodo is best for fasting?
Any Brodo broth works well. For a cleaner fasting profile, our Organic Chicken Bone Broth and Signature Hearth are the lightest in flavor and lowest in add-ins. The Deeply Rooted (with turmeric and ginger) is a popular choice for its anti-inflammatory properties.
For a longer fast or cleanse, rotate through flavors to keep things interesting! This is one of the most common tips from our community.
How to start: A simple protocol
- Choose your fasting window – 12:12 is a great entry point. Stop eating at 8pm; your first cup of Brodo at 8am acts as a gentle, nourishing start before your eating window opens at noon.
- Replace, don’t restrict – swap breakfast or an afternoon snack with a cup of Brodo. You may be surprised how full you feel.
- Hydrate – drink water alongside your broth. Brodo is not a substitute for water.
- Break your fast mindfully – after extended fasting, start with something light before a full meal. Brodo makes a natural bridge.
Ready to start your fasting ritual?
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What to Expect When You Drink Bone Broth Daily
Real change comes from positive lifestyle choices. Here’s what happens when you make Brodo part of your daily ritual.
Fasting & bone broth —
questions answered
Does bone broth break intermittent fasting?
It depends on your goal. Bone broth contains ~30–45 calories and 7–9g of protein per cup, which may technically pause autophagy in strict protocols. However, for hunger management, energy, and electrolyte support during a fast, bone broth is one of the most effective tools available and widely used by the fasting community as a fasting aid.
How much bone broth should I drink while fasting?
Most people find 1–2 cups (8–16 oz) during their fasting window provides enough satiety and
electrolyte support without feeling like a meal. During extended multi-day fasts, some practitioners consume up to 4 cups per day. Start with one and see how your body responds.
Is bone broth good for intermittent fasting?
Yes – especially for those new to fasting or extending their fasting window. The protein in bone
broth triggers satiety signals, the electrolytes prevent the headaches and fatigue sometimes called ‘fasting flu,’ and the amino acids support gut integrity during the fasted state.
Which Brodo flavor is best for fasting?
Any Brodo broth works well. Our Organic Chicken and Signature Hearth are the lightest and most neutral. Deeply Rooted (turmeric + ginger) is popular for its anti-inflammatory properties. For extended fasts, rotating through flavors helps keep the experience enjoyable and ensures nutrient variety.
Can I add anything to my bone broth while fasting?
For a stricter fast, drink it plain. For a more sustaining option, a tablespoon of extra-virgin olive oil, grass-fed butter, or coconut oil adds healthy fats that extend satiety without spiking blood sugar — making it keto and Whole30 compatible. Avoid adding anything with sugar or starch.
Is bone broth Keto and Whole30 friendly?
Yes. Brodo bone broth is naturally very low in carbohydrates, contains no sugars, and is made from real, whole-food ingredients with no additives or preservatives — making it fully compatible with Keto, Whole30, Paleo, and most elimination diets.
Make fasting easier
(and delicious)
Crafted by James Beard Award-winning Chef Marco Canora. No concentrates, no preservatives – just real bone broth, shipped to your door.
“I believe the habit of drinking broth every day healed my very damaged gut. Once you have a healthy gut, everything falls in line.”
Marco Canora
Award-Winning Chef & Founder
Start your fasting
ritual today
Brodo ships nationwide. Subscribe and save 20% on your first order – plus free shipping over $99.
