Intermittent fasting is a way of eating that is popular for managing weight. However, sticking to fasting can be challenging, especially during more extended periods. This is where bone broth becomes helpful, as it is a nutrient-rich, low-calorie drink packed with collagen, essential amino acids, and minerals.
This article will show incorporating bone broth into your intermittent fasting routine can support your fasting efforts, help curb hunger, provide essential nutrients, and improve the experience.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones and other connective tissue or tissues in water, often with added vegetables, herbs, and spices. It’s a traditional food that has been consumed for centuries and is valued for its potential health benefits.
Key Features of Bone Broth
Ingredients
- Bones: Typically from beef, chicken, pork, fish, or other animals. They often include parts like bone marrow, knuckles, feet, and neck bones.
- Aromatics: Vegetables like onions, carrots, celery, garlic, and herbs like parsley, thyme, or bay leaves enhance flavor.
- Acid: A small amount of vinegar or lemon juice is often added to help extract bone minerals and nutrients.
Preparation
- Simmered at low heat for a long duration, usually 12–24 hours, for maximum nutrient extraction.
- The extended cooking breaks down collagen into gelatin and releases minerals, amino acids, and other compounds.
Nutritional Content
- Rich in collagen (supports joint health and skin elasticity).
- Contains amino acids like glycine and proline.
- Includes minerals like calcium, magnesium, phosphorus, and potassium.
- Often provides a small amount of protein.
Uses
- Consumed as a warm, soothing drink.
- Used as a base for soups, stews, or sauces.
- Incorporated into recipes as a flavorful liquid.
Benefits Of Bone Broth During Intermittent Fasting
Bone broth can be a beneficial addition to an intermittent fasting regimen for several reasons, although its impact depends on the type of fasting and individual goals1. Here’s how bone broth may help during intermittent fasting:
1. Helps with Satiety
- Low Calories, High Nutrient Density: Bone broth is low in calories but rich in nutrients like amino acids and electrolytes, which can help stave off hunger and make fasting periods more manageable2.
- Sipping Broth: Drinking warm bone broth can create a feeling of fullness, reducing the desire to eat during fasting windows.
2. Provides Essential Electrolytes
- Bone broth contains sodium, potassium, magnesium, and calcium, which can help maintain electrolyte balance during fasting. This is especially important for avoiding symptoms like fatigue, dizziness, and muscle cramps that may occur during fasting3.
3. Supports Gut Health
- The gelatin in bone broth may help support the gut lining and improve digestion. Bone broth can be soothing and restorative for individuals experiencing digestive discomfort during fasting4.
4. Sustains Energy Levels
- Glycine: This amino acid in bone broth can support energy production and promote calmness, reducing stress and improving sleep during intermittent fasting5.
5. Reduces Cravings
- Drinking bone broth during fasting can help balance blood sugar and reduce sugar cravings due to its amino acid profile and minimal impact on insulin levels6.
6. Aids in Recovery
- Bone broth provides collagen, which supports joint health and skin repair. For those incorporating exercise into their fasting routine, it can help repair tissues and reduce inflammation7.
Incorporating Bone Broth Into Your Intermittent Fasting Routine: When And How To Use
With its numerous benefits, bone broth is an excellent choice for fasting. To make the most of it and consume it effectively, here’s what you need to know:
1. During Fasting Windows
Depending on your protocol, bone broth may technically “break” a fast, but it can still be included strategically in some fasting styles.
When to Use It:
- Extended Fasts (24+ hours): A small serving of bone broth can help sustain energy and provide electrolytes without significantly disrupting the fast.
- Easing Symptoms: If you experience headaches, dizziness, or fatigue during fasting (common with electrolyte imbalances), sipping bone broth can provide quick relief.
How to Use It:
- Limit to 1-2 cups (40-80 calories per cup) to minimize the caloric impact.
- Use unsalted or lightly salted broth for better control of sodium levels.
2. To Break Your Fast
Bone broth is an excellent choice for breaking your fast, as it’s gentle on the stomach and prepares your body for further digestion.
When to Use It:
- Immediately after fasting, before a larger meal.
- As part of a balanced post-fasting meal with protein, healthy fats, and carbs.
How to Use It:
- Start with 1 cup of warm bone broth to ease your digestive system into activity.
- Pair with a boiled egg, avocado, or steamed veggies for a light meal.
3. During Feasting Windows
Bone broth can be included in your eating periods to further weight loss, maximize nutrition, and support fasting goals.
When to Use It:
- Between meals to curb hunger and prevent overeating.
- As a base for nutrient-dense soups or stews.
How to Use It:
- Use as a drink to satisfy hunger or cravings.
- Incorporate into recipes like soups, stir-fries, or sauces.
4. During Exercise in Fasting
For those who work during fasting periods, the bone broth diet can support performance and recovery without derailing your fasting goals.
When to Use It:
- Pre-workout (if light calories are acceptable in your protocol).
- Post-workout during extended fasts for muscle recovery.
How to Use It:
- Before Exercise: Sip ½-1 cup to replenish electrolytes and prevent dehydration.
- After Exercise: Use a cup as a recovery drink to support joints and muscles.
5. As a Tool for Adaptation
If you’re new to intermittent fasting, having just bone broth can help make the transition easier by curbing hunger and keeping your energy up.
How to Use It:
- Drink bone broth instead of eating solid meals during fasting windows in the adjustment phase.
Choosing The Right Bone Broth
Selecting a high-quality bone broth is crucial for maximizing its nutritional benefits and enjoying the best flavor. Here’s a guide to help you make the right choice of chicken bone broth:
1. Opt for Organic and Grass-Fed Sources
- Look for bones from grass-fed cattle, free-range chickens, or wild-caught fish. These are higher in nutrients and free from antibiotics, hormones, and other additives.
- Organic ingredients ensure the absence of harmful pesticides and GMOs.
2. Check the Ingredients
- Minimal Ingredients: Quality bone broth should primarily include water, bones, vegetables, herbs, and possibly a small amount of vinegar. Avoid products with artificial flavors, preservatives, or fillers.
- Salt Levels: If you’re monitoring sodium intake, choose unsalted or low-sodium versions so you can season to your taste.
3. Look for Proper Preparation
- Slow Simmering: High-quality bone broth is simmered for 12-24 hours. This slow-cooking process extracts maximum nutrients like collagen, gelatin, and minerals.
- Acid Addition: The inclusion of vinegar or lemon juice in the preparation ensures better extraction of nutrients from the bones.
4. Evaluate Nutrition Labels
- Collagen Content: Look for bone broth that lists collagen or gelatin content (often 7-15 grams per serving).
- Protein Levels: A good-quality bone broth typically has 8-12 grams of protein per cup.
- Additives: Avoid broths with added sugars, synthetic vitamins, or other unnecessary additives.
5. Consider the Source
- Homemade: If possible, make your bone broth. This allows control over the ingredients and the cooking process for maximum nutrition and flavor.
- Store-Bought: Choose reputable brands that focus on quality. Some highly rated options include Kettle & Fire, Bonafide Provisions, and Epic.
- Powdered or Concentrated Options: For convenience, look for bone broth powders or concentrates, but ensure they have minimal processing and no unnecessary additives.
6. Tailor to Your Needs
- Flavor: If you’re drinking it plain, ensure the rich and satisfying flavor. Beef, chicken, and fish varieties each offer distinct tastes.
- Purpose: Opt for broths high in electrolytes and nutrients for intermittent fasting. For cooking, choose broths with neutral or complementary flavors for recipes.
7. Certifications to Look For
- Non-GMO: Confirms the absence of genetically modified organisms.
- Certified Organic: Ensures clean and responsibly sourced ingredients.
- Pasture-raised or Grass-Fed: Indicates better nutrient profiles and animal welfare.
Homemade Bone Broth Recipe
Ingredients:
- 2-3 pounds of bones (e.g., chicken carcass, beef marrow bones, or fish bones).
- 2 tbsp apple cider vinegar or lemon juice.
- 1 onion, 2 carrots, and 2 celery stalks (chopped).
- Water to cover bones.
- Herbs like parsley, thyme, or bay leaves.
- Optional: garlic, ginger, or turmeric for added health benefits.
Instructions:
- Place bones in a large pot or slow cooker.
- Add apple cider vinegar and vegetables, then cover with water.
- Bring to a boil, then reduce to a simmer for 12-24 hours (8-12 hours for fish).
- Strain out solids, season as desired, and store in the fridge or freezer.
Potential Drawbacks And Considerations
While bone broth offers numerous health benefits, it’s important to be aware of its potential drawbacks and considerations to determine if it’s right for you. Here’s what to keep in mind:
1. High Sodium Content
- Issue: Many store-bought bone broths contain high sodium levels, contributing to water retention, bloating, and increased blood pressure in sensitive individuals.
- Solution: Choose low-sodium or unsalted versions, or make your broth to control salt levels.
2. Allergens and Sensitivities
- Issue: Some people may react to certain ingredients in bone broth, such as onions, garlic, or specific animal proteins.
- Solution: Customize homemade broths or read labels carefully to avoid trigger ingredients.
3. Contaminants from Bone Sources
- Issue: Bones from conventionally raised animals may contain heavy metals (e.g., lead) or residues of antibiotics, hormones, and pesticides.
- Solution: To minimize risk, use bones from organic, grass-fed, or pasture-raised animals.
4. Protein Intolerance
- Issue: The high protein content in bone broth might cause digestive discomfort (e.g., gas or bloating) in individuals with certain conditions like kidney issues or protein sensitivities.
- Solution: Start with small servings and monitor your body’s response before increasing intake.
5. Digestive Sensitivity
- Issue: For some people, the gelatin and amino acids in bone broth (especially in large quantities) may initially lead to loose stools or bloating.
- Solution: Gradually introduce bone broth into your diet and limit serving size as your gut adjusts.
6. Incomplete Nutritional Profile
- Issue: Bone broth is not a complete meal or a sufficient source of all essential nutrients despite its many benefits.
- Solution: Use it to supplement a balanced diet rather than replace whole foods.
7. Mislabeling and Low-Quality Products
- Issue: Some commercial broths marketed as “bone broth” may lack the nutrient density of traditional, long-simmered versions and may be packed with artificial flavors or preservatives.
- Solution: Look for transparent labeling that specifies simmering time, ingredient quality, and absence of additives.
8. Cost
- Issue: High-quality store-bought bone broths can be expensive, especially from organic or grass-fed sources.
- Solution: Make your bone broth home to save money while ensuring quality.
9. Taste Preferences
- Issue: Bone broth has a distinctive taste that might not appeal to everyone.
- Solution: Experiment with flavors by adding herbs, spices, or vegetables to improve taste. Incorporate it into recipes like soups, stews, or sauces.
10. Ethical Concerns
- Issue: For those who are vegetarian, vegan, or concerned about animal welfare, bone broth may not align with their values.
- Solution: Plant-based alternatives, like vegetable broths with added seaweed or mushrooms, can provide similar flavors and nutrients.
Sample Intermittent Fasting Plan With Bone Broth
To give you an idea of how to include bone broth with a type of intermittent fast, the 16:8 plan is one of the most popular schedules. It involves fasting for 16 hours and having an 8-hour eating window. However, note that you can adjust the timing of meals based on personal preferences and lifestyle.
6:00 AM – Start of Fasting Window
Drink Options:
- Water
- Black coffee or unsweetened herbal tea (no calories)
Stay hydrated during the fasting window to reduce hunger and support metabolism.
12:00 PM – Breaking the Fast
Meal #1 (Light Break Fast)
- 1 cup of bone broth (sipped warm). Accompanied by 1 boiled egg or half an avocado for a gentle introduction to solid foods.
3:30 PM – Mid-Window Snack (Optional)
Snack Options:
- Small bowl of bone broth soup with diced vegetables like carrots and zucchini.
- Handful of nuts (e.g., almonds or walnuts) or sliced cucumber with hummus.
6:30 PM – Final Meal
Dinner:
- Protein: Grilled salmon, chicken, or tofu.
- Veggies: Steamed broccoli, spinach, and roasted sweet potato.
- Healthy Fats: A drizzle of olive oil or a side of guacamole.
- Optional: Bone broth-based gravy or sauce to enhance flavors.
8:00 PM – Start of Fasting Window
Stop eating and hydrate with water or non-caloric beverages. A small cup of unsalted bone broth can curb hunger during early fasting hours.
Summary
Bone broth is a nutrient-rich, low-calorie liquid made from simmering animal bones, connective tissues, and vegetables, offering collagen, amino acids, and essential minerals. It can be a valuable addition to intermittent fasting, helping to curb hunger, replenish electrolytes, improve gut health, and support recovery. Bone broth can be enjoyed during fasting windows to help reduce fatigue, used to gently break a fast, or included in meals and snacks during eating periods.
To make bone broth break, maximize its benefits, opt for high-quality, organic, or homemade broths, and be mindful of potential drawbacks like high sodium content or allergens. Adding bone broth to your routine can make fasting more manageable while supporting your health.