A bone broth cleanse is a short-term, restrictive dietary approach centered on the consumption of nourishing, slow-simmered bone broth. This protocol, typically lasting between one and three days, is designed to provide the digestive system with a period of significant rest. By temporarily removing solid food, the body is thought to be able to focus its energy on processes like repairing the gut lining. The primary purported goal of the cleanse is to support digestive health and provide the body with easily absorbed nutrients like collagen and amino acids.
Preparing for the Cleanse
Before beginning a bone broth cleanse, careful preparation ensures safety and increases the likelihood of success. The quality of the broth is paramount, as the liquid will be your sole source of substantial nutrition for the duration of the cleanse. Homemade broth is generally preferred over commercial options because it allows for complete control over ingredients and simmering time. True bone broth is created by simmering animal bones and connective tissue for an extended period, often 12 to 48 hours, which ensures the extraction of beneficial compounds like gelatin and minerals.
The visual cue of a high-quality, nutrient-dense broth is its consistency; it should “jiggle” like gelatin when refrigerated, indicating a high concentration of extracted collagen. If using store-bought varieties, select one with minimal sodium, no added sugars, and a transparent ingredient list. In the days leading up to the cleanse, it is helpful to gradually reduce your intake of highly processed foods and increase your consumption of water. This gentle transition helps prepare the body for the restricted calorie intake and prevents abrupt digestive shock.
It is also wise to prepare your immediate environment by removing tempting, highly palatable foods from your pantry and refrigerator. Maintaining proper hydration is important, so ensure you have plenty of clean water and approved supplementary liquids readily available. This logistical step minimizes the psychological struggle of being surrounded by food you are intentionally avoiding.
Executing the Daily Protocol
A typical bone broth cleanse duration is between 24 and 72 hours, as this short timeframe provides a rest period without leading to severe nutrient deficiencies. During this period, you will consume bone broth consistently throughout the day, often aiming for a serving every two to three hours. A common protocol suggests drinking four to eight cups of broth, with each serving being about eight to sixteen ounces, depending on hunger levels and body size.
A sample daily schedule might involve an eight-ounce cup upon waking, another mid-morning, a larger serving at midday and in the evening, and additional cups as needed between these times. You may also choose to blend in a small amount of healthy fat, like a tablespoon of coconut oil or ghee, into one or two servings to provide a small caloric boost and help with satiety. Between broth servings, you should drink generous amounts of water and decaffeinated herbal teas to maintain fluid balance and aid detoxification pathways.
The most challenging aspect of the protocol is the restriction itself, which can lead to feelings of hunger, mild fatigue, or “brain fog,” especially on the first day. It is important to remember that these feelings are often temporary and related to the body adjusting to the lack of solid food. Listening to your body and ensuring consistent broth consumption helps manage the psychological demands of the limited diet.
Safely Concluding the Cleanse
The post-cleanse phase, or reintroduction, is the most important step for long-term digestive success and must be managed carefully. After a period of digestive rest, the sudden introduction of heavy, complex, or highly processed foods can result in digestive discomfort, bloating, or “shock” to the system. The goal is to slowly reawaken the digestive tract with easy-to-assimilate foods over the following 24 to 48 hours.
For the first day post-cleanse, focus on small portions of soft, cooked, and easily digestible foods. Examples include steamed or boiled vegetables like zucchini or carrots, simple proteins such as well-cooked eggs or small amounts of white fish, and a small serving of white rice. Fermented foods, such as small amounts of plain yogurt or sauerkraut, can also be introduced to gently support the gut microbiome.
It is recommended to introduce only one new food type at a time and then wait 24 to 72 hours before introducing another. This deliberate approach allows you to identify any specific foods that might cause an adverse reaction, such as bloating or discomfort. By paying close attention to your body’s response, you can slowly expand your diet without undoing the benefits of the cleanse period.
Medical Considerations and Warning Signs
Before beginning any restrictive diet, including a bone broth cleanse, it is highly recommended to consult a healthcare professional, especially if you have an existing medical condition. Certain individuals should avoid this type of restrictive protocol entirely to prevent adverse health outcomes. This includes pregnant or nursing individuals, those with a history of disordered eating, or people with conditions like diabetes or kidney disease.
The low caloric intake of a cleanse can affect blood sugar levels, making it risky for diabetics without strict medical supervision. Furthermore, the high fluid and mineral content may be problematic for those with compromised kidney function. While on the cleanse, you must monitor for any severe reactions that signal the need to stop immediately.
Warning signs include severe or persistent dizziness, extreme fatigue that prevents normal activity, persistent nausea or vomiting, or unusual heart palpitations. Experiencing any of these symptoms warrants immediately discontinuing the cleanse and seeking medical advice. The cleanse is intended as a gentle reset, and any serious physical distress indicates that the protocol is not suitable for your body at that time.