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The Bone Broth Diet

The Bone Broth Diet

Bone Broth itself has been around for centuries. In Chinese medicine, whose origins date back over 2,500 years, bone broth has always been used to support digestive health, as a blood builder, and to strengthen the kidneys. Then, beginning in 12th century Egypt, physician Moses Maimonides was known to prescribe chicken soup as a medicinal remedy for colds and asthma.

The bone broth diet has had a resurgence in the last ten years and is now a popular eating plan that combines the principles of intermittent fasting and the Paleo diet while also allowing you to take advantage of the benefits of bone broth.

It’s incredibly effective and can bring huge benefits from weight loss skin health, hair texture and even joint function without having to meticulously measure calories or macronutrients like many other eating plans.

What is Bone Broth?

Chicken soup isn’t just good for the soul. There’s a reason that it’s prescribed by doctors and mothers alike when you feel under the weather.

All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. They’re also now a staple in the Paleo diet and the keto diet. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and boost healing.

Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.

Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb:

  • calcium
  • magnesium
  • phosphorus
  • silicon
  • sulphur
  • and others

They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

A study of chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what it was in the soup that made it so beneficial for colds and flu. Researchers found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion.

Also, research proves it can also boost the immune system and heal disorders like allergies, asthma and arthritis.

What Is a Bone Broth Diet?

By Dr Josh Axe, Functional Medicine Doctor & Nutritionist.

The bone broth diet plan is a meal plan that involves cycling between following a Paleo diet five days per week and fasting for two days weekly over a period of 21 days. The 21-day bone broth diet plan was first made popular by Dr. Kellyann Petrucci, a nutritionist who wrote several bone broth diet book resources, such as “Dr. Kellaynn’s Bone Broth Diet.”

It involves eating one to three servings of bone broth per day each day, alongside a diet rich in whole, unprocessed foods for five days per week. During these days, grains, gluten, soy, dairy and sugar should also be restricted. Two days per week, you should fast and consume only bone broth for all of your snacks and meals throughout the day.

Proponents of the plan claim that the bone broth diet results in quick weight loss, better skin, improved gut health and decreased inflammation. Let’s take a look at a few of the potential ways that the diet can enhance overall health.

Health Benefits

  1. Supports Weight Loss

Many people use the bone broth diet for weight loss, and for good reason. In fact, there are plenty of bone broth diet reviews out there claiming that it can help shed stubborn pounds and jump-start weight loss within a matter of days.

So how does bone broth help you lose weight? The diet plan swaps out processed foods and unhealthy ingredients for nutritious whole foods while also bumping up your intake of protein, which has been shown to reduce appetite and caloric intake to support weight loss.

It also involves the practice of intermittent fasting, which can decrease levels of specific hormones responsible for controlling hunger while also improving overall body composition.

  1. Decreases Inflammation

Although acute inflammation is an important process used by the immune system to protect against invaders and ward off infection, sustaining high levels of inflammation long term is thought to be at the root of chronic conditions like heart disease, diabetes and cancer. The bone broth diet may help decrease inflammation, which can be especially beneficial for those suffering from autoimmune conditions, such as Crohn’s disease, ulcerative colitis and rheumatoid arthritis.

It works by pairing bone broth — an ingredient that contains anti-inflammatory compounds like collagen — with intermittent fasting, a practice that has been linked to decrease markers of inflammation as well.

  1. Promotes Gut Health

Thanks to its anti-inflammatory effects, the bone broth diet can help support gut health and protect against leaky gut syndrome. Leaky gut syndrome is a condition caused by changes in the permeability of the intestinal lining, which allows particles and toxins to pass from the digestive system to the blood, resulting in inflammation.

Studies show that collagen, one of the main compounds found in bone broth, helps strengthen the lining of the gut, which could potentially aid in the prevention of leaky gut.

  1. May Improve Joint Function

If you suffer from chronic joint pain, swelling or stiffness, adding bone broth to your routine may be beneficial. This is because it’s a great source of collagen, which helps restore cartilage and keep the joints healthy.

According to a study published in Current Medical Research and Opinion, supplementing with collagen was found  to be effective at decreasing activity-related joint pain in athletes within just six months.

  1. Keeps Skin Healthy

Bone broth is great for slowing the signs of aging to keep skin healthy and hydrated. In fact, studies show that the collagen found in bone broth could improve skin elasticity and moisture in older women. Although more research is needed, some also report improvements in cellulite and stretch marks thanks to the beneficial effects of bone broth and collagen on connective tissue cells.

Who Should Follow This Diet?

For most healthy adults, the bone broth soup diet is safe and associated with minimal adverse side effects. It may be especially useful for those looking to boost weight loss, improve joint function, support healthy digestion and decrease inflammation. To determine if the diet is right for you, try following a seven-day bone broth diet plan to see how you feel. There are plenty of bone broth diet tips and resources out there that can help ease the transition and maximize its potential effectiveness.

However, the bone broth diet may not be right for everyone. Women who are pregnant and nursing, for example, should not follow the bone broth diet and should instead focus on consuming a well-rounded, nutrient-rich diet. Those with underlying health conditions like diabetes or kidney disease should also consult with their doctors before considering the bone broth diet.

How to Follow a Bone Broth Diet

The bone broth diet involves following a healthy diet five days per week and consuming only bone broth twice per week, similar to intermittent fasting. The diet should be followed for 21 days in total, with six days of bone broth fasting and 15 days of eating over the course of the entire plan. Fasting days should be separated by at least one regular day of eating in between.

During the days that you do eat, you should consume one to three cups of bone broth per day as snacks and limit ingredients such as sugar, dairy, soy, grains, gluten and processed foods. On fasting days, stick to one cup of bone broth for each meal and snack, plus unlimited liquids such as water or herbal tea.

Here is a sample bone broth diet meal plan for both an eating day and bone broth fasting day to help get you started:

Click here for organic bone broth in both beef, chicken and beef and vegetable stew broth.

Sample Eating Day:

Sample Bone Broth Fasting Day:


What can you eat on the bone broth diet? Although the diet involves fasting two days per week, enjoying a variety of nutritious, healthy foods during the days that you do eat is just as important to ensuring success. Fortunately, there are plenty of bone broth diet recipe ideas out there, making it easy to fill your week with delicious meals on the days that you do eat. Need some inspiration? Here are a few bone broth diet recipes to help get you started:

Risks and Side Effects

While the bone broth cleanse diet can be beneficial for many, with most shedding between 4-8 kilos in the first week, there are several health conditions where heavy medication is being taken that need to be considered, so it’s always best to talk to your doctor before making any dietary changes in those instances.

The bone broth diet is also not recommended for those who have been told by their health practitioner to follow a vegan or vegetarian diet. Also note that the diet is intended to be a short-term plan and should not be followed for long periods of time.

Additionally, keep in mind that not all bone broth is created equal and should come from organically kept animals. So what is the best bone broth to buy if you are on the bone broth diet? Be sure to purchase a product from a reputable retailer and select a supplement that is free of fillers, artificial sweeteners and chemicals. Alternatively, you can try making your own bone broth at home using a simple slow cooker recipe. This puts you in full control of what’s going on your plate to help maximise the potential health benefits of the bone broth diet.