Will Bone Broth Break a Fast? What You Need to Know

Bone broth has gained popularity among health enthusiasts, but many wonder if it breaks a fast. Although it contains 40-50 calories per cup and technically breaks a fast, it’s often used during extended or intermittent fasting for its nutrient benefits and ability to support satiety without major metabolic disruption. Bone broth contains collagen and the amino acid glycine for gut health, joint pain relief, and relaxation. Gaspari Nutrition's high-quality Bone Broth Collagen can play an important role in your health and fitness goals.

Bone Broth and Fasting: What You Need to Know

• Bone broth contains 40-50 calories per cup, technically breaking a fast but offering potential benefits during intermittent fasting.
• Consuming bone broth can support gut health, joint pain relief, and immune system function.
• During a bone broth fast (an elimination diet), it's recommended to consume 3-4 quarts daily.
• For an extended or intermittent fast, up to 2 cups are recommended.

What Is Bone Broth?

Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues. It is rich in essential amino acids, collagen, and other nutrients that support joint health, gut health, and the immune system. Drinking bone broth may help decrease inflammation and improve overall well-being.

Benefits of Bone Broth

Bone broth offers a plethora of health benefits that make it a valuable addition to any diet, especially for those practicing intermittent fasting.

Rich in Omega 3 Fatty Acids

One of the most notable benefits of bone broth is its rich content of omega-3 fatty acids, essential fats that play a vital role in brain function, inflammation reduction, and heart health. Bone broth can help you meet your daily omega-3 requirements, contributing to overall well-being.

Supports Digestive Health

Bone broth is a powerhouse for promoting digestive health. The hydrophilic colloids in bone broth assist in sealing the gut lining, which can prevent and heal leaky gut syndrome. This is especially helpful for individuals experiencing digestive problems like ulcerative colitis.

Bone broth is rich in compounds like chondroitin sulfates and glucosamine, which can alleviate joint pain and reduce inflammation. These beneficial components come from the connective tissue and bones used to make the broth.

Boosts Immune System

Bone broth's high nutrient content, which includes essential amino acids, vitamins, and minerals, can significantly boost the immune system. The broth also contains small amounts of glycine, which has been shown to enhance the body's ability to fight off infections.

Promotes Healthy Sleep

Bone broth contains glycine, an amino acid linked to enhanced relaxation and restorative sleep. Drinking bone broth as part of your evening routine can be beneficial, especially if you're struggling with sleep issues.

Fasting and Bone Broth: The Basics

Bone broth fasting is an elimination diet that involves consuming nutrient-dense bone broth several times a day while avoiding other potentially problematic foods, typically lasting three to four days.

Extended fasting and intermittent fasting involve choosing a specific number of hours to abstain from food.

Some people supplement their regular diet with bone broth even when not fasting, using it as a nutritious addition to their meals or as a between-meal drink for added nutrients and potential health benefits.

Does Bone Broth Break a Fast?

Bone broth contains 40-50 calories per cup, breaking a fast. However, consuming it during fasting offers benefits, as it supports satiety without significantly disrupting metabolic processes and helps you stay committed to your fasting regimen.

When to Consume Bone Broth During a Fast

Understanding the timing for consuming bone broth can maximize its benefits.

Here are some tips to guide you:

• Breaking the fast: For a 12-16 hour intermittent fast (e.g., 8 PM to 12 PM the next day), break your fast with 8-16 oz of bone broth mixed with 1 tablespoon of fat.

• Nutritious snack: Use bone broth as a nourishing, low-calorie option between meals during eating windows.
• Before bed: Consume bone broth in the evening to support sleep quality.
• During extended fasts: For fasts longer than 24 hours, sip bone broth to provide nutrient support and reduce hunger.

• Pre- and post-workout: Collagen supports joint health and injury prevention, while glycine and proline aid in muscle repair and recovery.

Frequently Asked Questions

Can I drink bone broth every day while fasting?

Bone broth contains 40-50 calories per cup, so consuming it will technically break a fast, especially for autophagy. However, many find that bone broth supports overall well-being and gut health during fasting.

How much bone broth should I consume while fasting?

It is generally safe to consume up to two cups of bone broth daily to avoid excessive mineral intake. However, during a bone broth fast, it's common to consume three to four quarts per day.

Can I add other ingredients to my bone broth while fasting?

You can add high-quality salt to bone broth if desired, but it's best to avoid adding other ingredients. Additional components can increase the caloric content and affect the fasting process more. Plain, salted bone broth is typically sufficient for providing the necessary nutrients and benefits.