Ever feel like your body needs to hit the reset button?
Our hectic modern lives, filled with stress, processed foods, and environmental toxins, can leave us feeling sluggish and slightly off.
But the ancestral wisdom packed into bone broth may be the helping hand your body needs to get back to its natural state of health. After all, this age-old elixir boasts a rich history as a nourishing tonic for your well-being.
So, can a bone broth cleanse be the reset you’re craving? Let’s explore the potential benefits of a bone broth detox, how to do one, what to expect during this journey, and whether it’s right for you.
WHAT IS BONE BROTH, ANYWAY?
Don’t mistake bone broth for your average cup of soup.
It’s a nutrient-rich powerhouse crafted by slowly simmering animal bones and connective tissue in water for 12 to 18+ hours. It sometimes includes healing vegetables, herbs, and spices too.
So, what makes it such a magical wellness staple?
As the broth simmers away, the low and slow cooking process extracts a smorgasbord of nutrients from the animal bones, marrow, and connective tissue. This infuses the final broth with:
COLLAGEN
Bone broth contains the highest source of dietary collagen — the most abundant protein in your body.[*] Collagen is the glue holding your body together — from your bones, joints, and ligaments to your tissues, organs, skin, and more.
Since our body’s collagen production naturally declines with age, supplementing with it is vital for healthy skin, hair, joints, and the lining of your digestive tract.[*]
🤔 Bone Broth vs. Collagen Peptides: Which Is Better for You?
GELATIN AND AMINO ACIDS
Bone broth contains nearly 20 amino acids — the building blocks of protein. Over half of those are essential amino acids we must get from our diet to support muscle growth, repair, optimal digestion, and more.[*]
Those amino acids then reform into gelatin, a gut-loving protein that may aid digestion and support a healthy gut microbiome.[*] A well-made bone broth should jiggle or wobble when refrigerated; that’s solidified gelatin and proof of its healing nature.
ESSENTIAL MINERALS AND ELECTROLYTES
Bone broth is a natural source of minerals and electrolytes, including sodium, calcium, magnesium, potassium, and phosphorus. These are critical for bone health, energy production, muscle function, and more.[*]
Electrolytes also keep your body hydrated and functioning at its peak. If you fast without maintaining your body’s optimal electrolyte balance, you’ll feel tired and weak, suffer from brain fog and irritability, and ditch your cleanse before you can feel any benefits.
So now that we know the benefits of bone broth, let’s jump into:
WHAT IS A BONE BROTH CLEANSE?
A bone broth cleanse, sometimes called a bone broth detox or a bone broth fast, involves consuming bone broth and not much else for a short period, usually one to three days.
The goal of a bone broth cleanse is to give your digestive system a break, allowing it time to rest, reset, and potentially heal and repair.
Studies show bone broth cleanse benefits may include:
CELLULAR REPAIR AND CLEANUP
Fasting may trigger a cellular cleanup process called autophagy, where cells break down and remove waste products that can accumulate over time.[*]
This process happens less as we age, leading to a buildup of harmful junk in our bodies that may impair or damage healthy cells and contribute to disease. Starting a bone broth cleanse may kick your body into a beneficial spring cleaning, so to speak.
BETTER DIGESTIVE HEALTH
Can a bone broth cleanse help with digestion? Absolutely!
Bone broth is incredibly easy to metabolize. So during this time, your digestive system doesn’t have to work hard processing new foods. It can clear out what’s already in your gastrointestinal tract and then focus on repair.
🙌 Collagen clocks in. A poor diet can damage the lining of your GI tract, forming small holes that lead to “leaky gut syndrome.” [*] This allows undigested food particles to escape your GI system, enter your bloodstream, and eventually reach and damage your organs and brain.
Adding more collagen to your diet can help repair your gut lining, “plug” holes, and decrease permeability.[*] It may also be useful for treating mild digestive symptoms associated with IBS, IBD, acid reflux, and more.[*]
Plus, bone broth is rich in nutrients like glycine, which may aid your body’s natural detoxification process.[*] Your liver and kidneys will appreciate the extra support!
WEIGHT MANAGEMENT / WEIGHT LOSS WINS
Can you use a bone broth cleanse for weight loss? You bet!
Fasting can be an excellent tool for slashing calorie intake and creating a calorie deficit that encourages weight loss.[*]
Since bone broth is low in calories and fat but surprisingly filling (thanks to the collagen protein!), it may help curb cravings and silence hunger pangs so you can reach your goals.
BETTER BLOOD SUGAR CONTROL
Fasting may help improve insulin sensitivity while lowering insulin and blood sugar levels.[*] While this perk benefits those with type 2 diabetes, it’s also helpful for anyone hoping to bring down their blood sugar levels after holiday indulgences or special occasions.
The best bone broth cleanse recipes are sugar-free and relatively low-carb. So sipping them during your detox shouldn’t spike blood sugar levels either.
LOWER INFLAMMATION
Chronic inflammation is linked to everything from heart disease, weight gain, and type 2 diabetes to digestive disorders, neurodegenerative diseases, cancer, and more.[*]
Good news? Bone broth contains collagen, glucosamine, and chondroitin sulfate, which all boast potent anti-inflammatory properties.[*]
SO, SHOULD YOU DO A BONE BROTH RESET?
Is a bone broth cleanse safe? While a bone broth reset can be a fantastic way to jumpstart your wellness journey, they’re not right for everyone.
YOU SHOULD NOT DO A BONE BROTH CLEANSE IF YOU’RE…
- Pregnant or breastfeeding
- Hypoglycemic
- Taking medications for diabetes (speak with your doctor first)
- Recovering from an eating disorder
- Managing other health conditions (speak with your doctor first)
YOU SHOULD TRY A BONE BROTH RESET IF YOU’RE...
- Suffering from a digestive disorder (leaky gut, IBS, IBD, GERD, etc.)
- Struggling with food allergies or sensitivities
- Constantly bloated, gassy, constipated, or prone to diarrhea without a known cause
- Feeling sluggish, tired, or generally “off”
- Starting an elimination protocol (FODMAP, SCD, etc.) to identify potential food triggers
- Beginning a ketogenic diet (fasting can speed up ketosis!)
HEAD’S UP: POTENTIAL BONE BROTH DETOX SYMPTOMS
While bone broth cleanses are generally safe for most healthy adults, there’s a chance you might experience some temporary side effects as your body adjusts, such as:
WITHDRAWALS OR THE “CARB FLU”
Limiting caffeine, processed foods, sugars, and carbs can lead to withdrawal or flu-like symptoms. Headaches, fatigue, mood fluctuations, and cravings are pretty common but soon disappear.
WHEN NATURE CALLS...
Many people start a bone broth cleanse for gut health improvements. However, they can have a mild laxative effect and cause more frequent bathroom breaks.
This is actually a good thing! It’s your body’s way of eliminating built-up toxins. Other temporary changes in bowel movements may also arise but should normalize as your cleanse progresses.
POTENTIAL WARNING SIGNS
If you experience severe headaches, extreme nausea, dizziness, or other concerning symptoms, it’s a sign to break the cleanse, listen to your body, and consult with your doctor. Everyone reacts differently, so be gentle with yourself and adjust as needed.
HOW TO DO A BONE BROTH CLEANSE: 5 STEPS
So, you’re ready to embark on your reset journey? We love that for you! Here’s a simple bone broth cleanse for beginners guide:
1. PREP FOR SUCCESS
Decide how long you’re going to fast. Most people follow a 3-day bone broth cleanse plan. Some feel the benefits in just one day, while others go for 4 days (max!). You do you.
Homemade or premade. What’s the best bone broth for a cleanse? You can always make your own, but you’ll need to start gathering ingredients and slowly simmer them well in advance.
That’s why most people make the process easier by choosing a high-quality premade option. It should be sugar- and gluten-free (a common allergy), non-GMO, and list grass-fed beef or chicken as the first ingredient.
♨️ Psst! Looking for sippable, delicious, nutrient-dense bone broth that ticks all those boxes? Our convenient, easy-to-use Instant Bone Broth “rip sticks” deliver the protein you want, the hydration your body needs, and none of the sugar!
Clear your calendar. Avoid scheduling important meetings, work events, home projects, grueling workouts, etc., during this time. Focus on healing, engage in light activities (like walking or yoga), and keep stress to a minimum. Weekends often work best!
2. GRADUALLY EASE INTO YOUR CLEANSE
Start increasing your bone broth intake during the days leading up to your cleanse. Sip on it for snacks or in addition to your meals. Then, replace one meal with bone broth, like breakfast or dinner. Ramp up to replacing two meals with bone broth per day.
3. DECIDE HOW MUCH YOU’RE GOING TO ELIMINATE/EAT
Purists say you should only consume bone broth during your 3-day bone broth detox. But this is your cleanse, not a boot camp!
If you want to incorporate some light, easily digestible, gut-friendly foods as needed, consider:
- Probiotics and fermented foods (yogurt, kefir, kombucha, etc.)
- Fatty proteins
- Garlic, turmeric, ginger, and other anti-inflammatories
- Foods from the Few Foods Diet
These can be noshed solo or added to your bone broth.
Avoid grains, dairy, caffeine, processed foods, sugar, high FODMAP foods, legumes, refined veggie oils, artificial sweeteners, alcohol, fried foods, refined carbs (pasta, cereal, etc.), and other problematic eats.
4. START YOUR BONE BROTH CLEANSE!
Aim to consume one serving of bone broth for each meal (breakfast, lunch, and dinner) and two snacks daily.
A bone broth serving can be anywhere from 8 to 12 ounces, depending on your hunger levels. If you’re ravenous at first, boost your bone broth intake to two-cup servings (16 ounces).
Always consume your bone broth with 1 tablespoon of healthy fat. Choose from this list:
- Grass-fed butter or ghee
- Coconut oil or MCT oil
- Beef tallow
- Avocado oil
- Extra virgin olive oil
The fat will keep you satiated when you remove carbs from your diet.
😋 Consider grabbing a multipack of classic beef bone broth and chicken bone broth, restaurant-inspired bone broth flavors, or our bestsellers to keep your cleanse exciting and add variety to your temporarily limited bone broth diet!
Stay hydrated by drinking water and decaf herbal teas throughout the day.
5. CRAFT A POST-CLEANSE STRATEGY
Your bone broth cleanse is a temporary reset that starts your body off fresh. The real magic happens when you integrate healthy habits into your daily routine after the cleanse.
So once you finish your detox (go, you!), you’ll gently reintroduce foods one at a time to see which ingredients may be causing discomfort or triggering digestive woes. Start with the easily digestible options from Step 3, then work your way to other healthy food staples.
🥳 Keep the momentum going! Bone broth makes a delicious, healthy daily habit — sip it solo or use it in our flavorful recipes!
A BONE BROTH CLEANSE IS A JUMPSTART, NOT A QUICK FIX
Whether you want to repair your gut health, tame inflammation, or fast without feeling famished, a bone broth detox might be worth exploring.
It can help your body reset, pinpoint digestive triggers, and create a foundation for a more vibrant, glowing you! Just remember to listen to your body, be patient with yourself, and celebrate your progress.
Ready to broth like a boss? We created the world’s first Instant Bone Broth to deliver superior nutrition, taste, and convenience to everyone. Simply rip, mix, and sip! Each portable “rip stick” packs 10 grams of satiating collagen protein to make your fast a transformative, health-nourishing experience!
🫶 Our mission at Bare Bones Broth is to meet you where you are and nourish you with real, whole-food-based nutrients in the form that best fits your lifestyle — no matter if you’re at home or on the go!
