Intermittent fasting has taken the health world by storm — and for good reason. But one question keeps coming up: does bone broth break a fast? The short answer might surprise you. Bone broth and intermittent fasting are not just compatible — they may actually make fasting easier, more effective, and more sustainable.
Here's everything you need to know.
Does Bone Broth Break a Fast?
This is the most searched question on the topic, and the answer depends on your fasting goal.
Bone broth contains roughly 40–50 calories per cup, so technically it is not a zero-calorie drink. However, because it contains almost no carbohydrates and a very small amount of fat, it causes a minimal insulin response — which means it does not disrupt the core metabolic state of fasting.
If your goal is weight loss or metabolic health: bone broth during your fasting window is generally considered safe and even beneficial. It keeps you feeling full, prevents muscle loss, and provides electrolytes.
If your goal is autophagy (the cellular clean-up process): you may want to stick to plain water, black coffee, or herbal tea during your fasting window, as any calories could theoretically slow the process.
For most people practicing 16:8 or 5:2 intermittent fasting, bone broth is an excellent companion.
Why Bone Broth Makes Intermittent Fasting Easier
One of the biggest challenges with intermittent fasting is getting through the hunger and fatigue — especially in the first few weeks. This is where bone broth becomes a game-changer.
1. It Replenishes Electrolytes
When you fast, your body excretes more sodium, potassium, and magnesium. This is often what causes headaches, fatigue, and brain fog during fasting — a phenomenon known as the "keto flu." Bone broth is naturally rich in electrolytes, helping you stay energized and focused throughout your fasting window.
2. It Reduces Hunger Without Spiking Insulin
The collagen protein in bone broth is slow-digesting and highly satiating. A warm cup of bone broth can quiet hunger signals for hours — without triggering the insulin response that would pull you out of fat-burning mode.
3. It Protects Your Muscles
Extended fasting can sometimes lead to muscle breakdown as the body looks for energy. The amino acids in bone broth — especially glycine and proline — help preserve lean muscle mass while your body continues to burn fat for fuel.
4. It Supports Gut Health During Fasting
Fasting gives your digestive system a break, but bone broth goes further: its gelatin content actively soothes and repairs the gut lining. This is particularly beneficial for anyone with bloating, IBS, or leaky gut.
How to Use Bone Broth During Intermittent Fasting
The 16:8 Method
This is the most popular form of intermittent fasting. You eat during an 8-hour window (e.g., 12pm–8pm) and fast for 16 hours.
Recommended approach: during your fasting window, 1–2 cups of warm bone broth; during your eating window, normal, balanced meals.
The 5:2 Method
You eat normally 5 days a week. On the 2 fasting days, you limit calories to around 500.
Recommended approach: on fasting days, 3–4 cups of bone broth spread throughout the day, plus water and herbal teas.
The Bone Broth Fast (1–3 days)
Some people choose to consume only bone broth for 24 to 72 hours as a gut reset. This is more intense and not recommended without preparation.
What to Look for in a Bone Broth for Fasting
Not all bone broths are created equal. When fasting, you want a bone broth that is: high in collagen and protein (at least 8–10g per serving); low in sodium (added salt can cause water retention); free of additives (no maltodextrin, MSG, or artificial flavors); and made from quality bones (grass-fed beef or free-range chicken are ideal).
A low-quality powder or stock cube will not deliver the same benefits. Look for a slow-simmered, real bone broth.
The Benefits of Combining Bone Broth with Intermittent Fasting
When you bring these two practices together, the results go beyond what either can achieve alone: accelerated fat loss (fasting promotes fat burning, bone broth preserves muscle); improved gut health (fasting rests the gut, bone broth repairs it); better mental clarity (electrolytes from bone broth prevent the brain fog of fasting); reduced inflammation (glycine in bone broth has powerful anti-inflammatory effects); stronger joints and skin (collagen supports both, even while in a fasted state).
Who Should Be Careful
Bone broth fasting is not for everyone. Consult a healthcare professional before starting if you are pregnant or breastfeeding, have diabetes, are underweight, or are on medication that requires food.
Final Thoughts
Bone broth and intermittent fasting are one of the best natural health combinations available today. Bone broth helps you fast longer, feel better, and get more out of every fasting window — without breaking your fast or sacrificing your results.
Whether you're new to fasting or a seasoned practitioner, adding a warm cup of high-quality bone broth to your routine could be the upgrade your protocol needs.
“Ready to try it? Discover our slow-simmered bone broth — made to support your fasting goals.”
Related articles: How much bone broth per day? | Bone broth for gut health | Bone broth for skin
