A bone broth fast is a great idea for anyone who struggles with autoimmunity, digestive issues and joint pain.
As I discussed in an earlier post, the benefits of bone broth are far reaching for autoimmune suffers.
In particular, drinking bone broth is a great way to heal leaky gut, which so many autoimmune sufferers struggle with but aren’t aware of.
In this post I teach you how to do a bone broth fast, as well as discuss who would get the most benefits from participating in one.
Let’s dive in…
Why a Bone Broth Fast?
Bone broth contains a high amount of collagen, in addition to glycine and other amino acids, minerals, and gelatin, which are powerful nutrients necessary for healing skin and tissues (the gut), eliminating joint pain, enabling liver detoxification, and manufacturing neurotransmitters.
Bone broth fasting will enable a vast amount of powerful nutrients to be taken into the body and be used for healing and repair, while eliminating the consumption of inflammatory foods causing stress to your body and autoimmune symptoms.
Fasting with bone broth will also help to decrease inflammation in the body, something imperative if you want to reverse your autoimmune symptoms.
Bone broth fasting is also a great way to transition to the autoimmune protocol, the anti-inflammatory diet I recommend people with autoimmune diseases strictly follow to allow their body to heal.
Who Should do a Bone Broth Fast?
Since bone broth consumption is so healing to all the tissues of the body, everyone could benefit from doing a bone broth fast now and again.
In particular, however, there are a few groups of people that particularly stand out:
- Autoimmune sufferers
- People with digestive disorders
- People with gas, bloating, heartburn, and/or abdominal pain
- People suffering from joint and muscle pain
- Anyone who gets sick frequently or has a tough time shaking colds and flus when they do get them.
- People with food allergies or sensitivities
- People who have chronic fatigue
- Anyone having difficulty falling asleep
- People suffering from skin issues, such as eczema, psoriasis or other rashes or bumpy conditions
People who should NOT do a bone broth fast include:
- Women who are pregnant or breastfeeding.
- People with diabetes.
- People who suffers from hypoglycemia.
- Anyone who depends on food for taking medications.
- People who are underweight or lose weight quickly.
- People who are malnourished.
Bone Broth Fast Instructions
1. Bone broth fasts can be done with bone broth only or with some non-inflammatory foods from the AIP.
Depending on what your body is capable of handling, you can consume only bone broth during your fast or also include select foods from the AIP to supplement the fast.
Avoiding inflammatory foods, such as nuts, refined oils, fried foods, sugar, alcohol, dairy and grains is key.
2. Bone broth fasts should be done for a maximum of 3 days.
You can play around with the amount of time you do a bone broth fast but it’s best not to exceed 3 days.
- you can fast with just bone broth for a full 3 days.
- you can fast with bone broth and veggies, fruits, and some healthy fats and proteins for a full 3 days.
- you can fast with bone broth only for 1 day.
- you can fast with bone broth in the morning and not eat an AIP meal until noon.
- you can skip any meal and replace it with bone broth.
3. Aim to consume 3-4 quarts of bone broth per day.
Making your own broth will be the most economical way to consume this amount of bone broth each day.
I shared my bone broth recipe here.
However, you could also buy it pre-homemade or use bone broth protein powder.
4. Spread out your broth consumption throughout the day.
This, of course, will depend upon what time you wake up and go to sleep each day but a suggested schedule may look like this:
- 12 oz at 8 am
- 12 oz at 11 am
- 12 oz at 2 pm
- 12 oz at 5 pm
- 12 oz at 8 pm
Use whatever schedule works best for you.
5. Take a probiotic during and after the fast.
One of the goals of a bone broth fast is to heal digestion and leaky gut.
We can further accomplish this goal by consuming a probiotic during and after the fast.
I recommend this one because it is spore based and is less likely to cause any adverse side effects.
6. If you choose to do a broth-only fast but feel weak or painfully hungry, be sure to eat AIP compliant foods.
There’s no need to be a hero – if you have trouble avoiding food or feel sick not eating, then by all means eat something so that you feel better.
This is supposed to make you feel better not worse.
7. Be sure to get as much sleep and rest during your bone broth fast as possible.
Plan your fast so that you can do it on days when there is a high likely hood that you will be able to get at least 7-8 hours of sleep each night.
Sleep is essential for tissue growth and repair, so the more you sleep you get, the greater healing benefits you will see.
Rest as much as you can during the day as well.
8. Do little or no exercise during fasting days.
A little walking is great but no intense gym sessions, running, or any activity that is stressful to the body.
The idea is to build you up not drain you.
What to do After You Complete a Bone Broth Fast
Once you complete the fast there’s no need to stop consuming bone broth, but you can ramp your usage down a bit.
- Continue drinking 1-2 cups each day, either as a warm beverage or as part of a smoothie or soup.
- Continue taking a probiotic each day.
- If you are eating food for the first time after the fast, start consuming any foods that are AIP compliant.
- Avoid all inflammatory foods not found on the AIP.
- Start to add in some light exercise each day – walking, strength training and yoga are all great options.
- Continue to get as much sleep each night as possible, aiming for 7-8 hours per night.
Plan on using your bone broth fast to kick-off your AIP diet as well as once or twice per year to maintain health benefits.
You could work them in a few more times per year if you have severe autoimmune issues and need additional healing and nutrient consumption.
Want to discover additional foods and supplements that can help YOU heal your autoimmunity?
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