At a glance
While bone broth is often considered fasting-friendly, it does contain calories and amino acids that can interrupt the metabolic state of fasting. While it’s rich in collagen, gelatin, and beneficial nutrients that support gut, skin, and joint health, it’s best consumed during designated eating windows rather than the fasting period.
Does bone broth break a fast? Yes, bone broth contains calories and protein that can stimulate digestion and raise insulin levels, potentially disrupting the fasting state.
Discover when it’s the best time to enjoy bone broth and learn about five potential health benefits of incorporating this nutrient-packed fluid into your wellness routine.
What is bone broth?
Bone broth is made by slowly simmering animal bones and connective tissues in water for 12 to 48 hours, allowing collagen, gelatin, and essential amino acids to leech into the fluid.
While beef and chicken bone broth are the most common types, turkey or fish bones can also be used to prepare bone broth, along with cartilage and joints of these animals.
Most recipes call for an acid, such as apple cider vinegar or lemon juice, to help draw minerals from the bones, along with vegetable scraps, herbs, and spices for flavor.
During cooking, collagen breaks down into gelatin, giving bone broth its characteristic thick, gel-like consistency when cooled.
Watch the video below to learn more about the benefits of bone broth.
Does bone broth break a fast?
Fasting is a popular strategy to support weight management and metabolic health, involving abstaining from food for a designated period, typically 12 to 24 hours.
During fasting, insulin levels decline, and the body begins to rely on stored body fat to generate cellular energy through a metabolic state known as ketosis.
Fasting for 18 hours or longer may also stimulate autophagy, a cellular renewal process that helps remove damaged proteins and supports cellular repair.
Because it’s a liquid, many people assume that bone broth is acceptable during a fast. However, bone broth technically breaks the metabolic fasting state due to its protein and calorie content.
According to data from the U.S. Department of Agriculture (USDA), an eight-ounce cup of bone broth contains approximately:
- 121 calories
- 9 g protein
- 7 g fat
- 4 g carbohydrates
- 1 g fiber
- 3 g net carbohydrates
“Bone broth shouldn’t be consumed during your fasting window,” explains Dr. Berg. “It contains enough calories and amino acids to stimulate digestion and potentially raise blood sugar and insulin levels, which can disrupt fat-burning and interfere with the benefits of fasting.”
Instead, opt for zero-sugar, calorie-free beverages in addition to water, such as herbal tea, black coffee, or bulletproof coffee, which contains grass-fed butter or medium-chain triglyceride (MCT) oil to boost ketone production without breaking your fast.
Health benefits of bone broth
Bone broth is an excellent source of amino acids, collagen, gelatin, and various vitamins and minerals, including vitamin A, B-complex vitamins, calcium, phosphorus, potassium, and magnesium.
Here are five potential health benefits of drinking bone broth.
1. Promotes gut health
Bone broth is a rich source of glutamine, an amino acid that helps support the integrity of the gut lining. Glutamine serves as a primary fuel source for enterocytes–the cells forming the intestinal lining–and supports their growth and repair.
It may also help regulate tight junction proteins, which maintain the gut barrier and reduce intestinal permeability, also known as leaky gut. Additionally, glutamine has been shown to reduce inflammatory signaling and protect intestinal cells from stress and premature cell death.
A study published in Digestive Diseases and Sciences found that “Bone broth may alleviate inflammation in the intestinal barrier, improve intestinal barrier function in health and disease states, particularly in inflammatory bowel disease, as well as enhancing nutrient absorption.”
2. Supports glowing skin
Collagen production naturally declines with age, contributing to fine lines, wrinkles, and reduced skin elasticity. As collagen levels decrease, the skin can become thinner and begin to sag.
Bone broth is rich in collagen and gelatin, which supply the amino acids glycine and proline that are involved in the body’s natural collagen synthesis.
Regular consumption of bone broth may help support the structural proteins that maintain skin firmness, hydration, and elasticity, thereby reducing visible signs of aging over time.
3. May improves bone and joint health
Collagen plays a significant role in maintaining and regenerating cartilage, the connective tissue that cushions joints and supports smooth movement.
A study published in Nutrients found that consuming both hydrolyzed and native collagen derived from animal cartilage may support cartilage repair and contribute to improved joint health.
Additionally, simmering bones releases calcium, phosphorus, magnesium, and other trace minerals involved in bone remodeling and overall skeletal health.
4. Supports weight loss
Incorporating bone broth may support fat loss by helping curb hunger pangs and cravings, thanks to its protein content, which promotes satiety and may help reduce overall calorie intake.
Glycine in bone broth may also enhance insulin sensitivity, thereby improving glucose uptake into the cells and supporting insulin signaling, all crucial for maintaining metabolic health.
Optimal glucose and insulin signalling supports more efficient blood sugar regulation, reduces appetite fluctuations, and supports healthy weight loss.
5. Helps lower inflammation
Bone broth provides amino acids such as glycine, proline, and glutamine, which play key roles in collagen production, tissue repair, and gut barrier function. Glycine has also been shown to have anti-inflammatory effects.
Supporting tissue repair and gut health may help the body better manage inflammation, which is associated with chronic conditions such as cardiovascular disease, type 2 diabetes, and metabolic disorders.
When to have bone broth
If you practice intermittent fasting, you can enjoy bone broth during designated eating windows, when food intake is permitted.
Consuming bone broth-especially for those new to fasting-may help promote satiety while providing amino acids, minerals, and electrolytes to support hydration and overall health.
In addition, bone broth is sometimes included in an elimination diet, which temporarily removes certain foods to help identify dietary sensitivities or digestive triggers.
Another option is a bone broth fast, in which meals are replaced with several servings of bone broth throughout the day. This approach is sometimes used to boost weight loss and allow the digestive system to rest while still supplying the body with fluids and small amounts of nutrients.
However, bone broth and other liquid-only fasts are short-term strategies and may not be safe for everyone. Consult your healthcare provider before attempting extended fasting protocols.
Key takeaways
- Bone broth is made by simmering animal bones and connective tissue, which extracts collagen, gelatin, amino acids, and minerals.
- Because it contains calories and protein, consuming bone broth can break a fast by stimulating digestion and potentially raising blood sugar and insulin levels.
- Bone broth provides amino acids such as glutamine, glycine, and collagen that help support gut health, skin elasticity, and joint function.
- Its protein content may also promote satiety, support insulin sensitivity, and help curb hunger and cravings associated with weight gain.
- Bone broth is best consumed during the eating windows with meals to avoid interrupting the metabolic fasting state.
