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Bone Broth (part 3)

Who Are Best Candidates for a Bone Broth Fast?

How do you know if a bone broth fast is right for you? The people who can benefit most from fasting with bone broth include:

  • those with digestive disorders (like leaky gut syndrome, inflammatory bowel disease or IBS)
  • anyone struggling with food allergies and sensitives
  • people prone to frequent digestive symptoms, like bloated stomach, gas and constipation
  • anyone with signs of low immune function, including frequently getting sick, or having asthma and reccuring respiratory systems
  • those dealing with autoimmune disorder symptoms, fatigue, sluggishness and problems sleeping well
  • people reacting to negatively to medications
  • those with joint pains or arthritis
  • anyone looking to gain more energy, improve the appearance of their skin and feel more clear-headed

Many people who have had success with other types of fasts or protocols, including theGAPS diet or specific carbohydrate diet, will likely also benefit from trying a bone broth fast. These are just two examples of diet elimination protocols that offer serious benefits for people struggling with compromised digestive and immune systems. Bone broth is a popular addition to a healing diet because it’s very easy to metabolize, free from common allergen ingredients and a rich source of nutrients that are easy to miss out on when eliminating certain foods.

Protocols such as a FODMAP diet or SCD diet work by eliminating most troublesome carbohydrates and common food allergies, while including specific types of carbs that are easy for most to digest and metabolize, along with plenty of nutrient-dense vegetables, healthy fats, clean proteins, fresh herbs and broths/stocks. (10) A bone broth fast can actually be a great way to kick off another type of diet that helps control inflammatory bowel disease symptoms, such as those caused by Crohn’s disease, ulcerative colitis, irritable bowel syndrome and SIBO symptoms.

Bone broth can be included in basically any healing dietary program as an effective way to help heal the digestive system, reduce fermentation in the gut, lower gas accumulation, and prevent gut permeability and inflammation. In fact, during the GAPS diet it’s recommended to drink a cup of bone broth with every meal, and the intro phase (usually the most limited part) consists of eating mostly homemade bone broth (up to a whole quart a day) with non-starchy vegetables, meats, fish and homemade fermented foods.


How to Do a Bone Broth Fast, Plus Different Kinds of Fasts

Bone broth fasts are simple to follow, inexpensive and customizable to fit your needs and goals. They don’t require buying lots of expensive supplements, going for very long periods without eating “normally,” or much risk and investment. Here are several ways you can try a bone broth fast safely:

  • Plan to fast for a period of three to four days. This amount of time is best for helping kill off harmful bacteria in the gut, repair the GI tract and repopulate the gut with probiotics. Longer than this might be tolerable for some, but it also raises the risk for more problems, fatigue and deficiencies in certain groups of people. If you plan on doing intermittent fasting, a longer duration up to 90 days might be beneficial.
  • Each day you ideally should consume between three to four quarts of bone broth. Making the broth yourself is the best way to ensure it’s high-quality and doesn’t cost you too much.
  • It’s ideal to eliminate all problematic and inflammatory foods during a bone broth fast, including grains, packaged/processed snacks, added sugar, FODMAP foods/complex carbohydrates, sweetened drinks, dairy and refined vegetable oils. You can include as much healthy fats, clean proteins, fruits and veggies as you choose.
  • Plan to make your broth one to two times in a large batch and refrigerate/freeze small portions to keep them fresh throughout the fast. Drink broth throughout the day as you’d like, adding ingredients like salt, pepper, vinegar and seasoning for extra taste. You can reheat cooled or frozen stock on the stovetop, whisking it and skimming off the fatty/oily surface if you’d like to (although this is nutrient-dense and should be kept for cooking later on).
  • During the fast you can also practice “intermittent fasting” by going without any food for 12–15 hours of the day (usually through the night and morning), although this isn’t necessary for everyone.

If you’re wondering how much bone broth to drink, about 12 ounces is the proper serving. You should consume this 12-ounce serving about five times a day — 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example.

Types of BB fasts:

  • You might choose to utilize a combination of different stocks (chicken, beef and fish stock, for example) or stick with exclusively beef stock if you have a very sensitive system since this seems to be most well-tolerated.
  • Try a bone broth fast as part of the GAPS Diet protocol, eliminating problematic foods to test your response. Or include bone broth in a FODMAP diet or SCD if you know certain carbohydrates cause your symptoms to worsen.
  • It’s also a good idea to consume probiotics/fermented foods during the fast and afterward to boost intake of healthy bacteria.
  • Even if you aren’t looking to do a formal fast but still want to take advantage of bone broth’s benefits, you can start by consuming eight ounces of broth once or twice daily as a soup, a plain beverage or within other recipes.

Bone broth protein - Dr. Axe


What About Maintenance Following a Bone Broth Fast?

Once you’ve completed a bone broth fast, you’ll be in better shape to start a healthier way of eating that eliminates certain foods you might have realized caused you discomfort. Plus, you’ll be on your way to rebuilding a stronger digestive and immune system. After the three to four days of fasting are over, it’s best to consume at least one to two cups of broth daily and also keep fermented foods/probiotic supplements in your diet to prolong the results.

In some ways, a bone broth fast can act like an elimination diet, helping to pinpoint which foods might trigger symptoms like bloating, low energy or diarrhea. For example, because bone broth fasts eliminate FODMAP foods (such as certain grains and fruits) and common allergens like gluten and dairy, you might experience improvements in your energy, have less brain fog and experience better digestion — all of which let you know that it’s a good idea to keep these foods out of your diet for good. Of course, it’s not sustainable to fast on bone broth for long periods of time, but you can follow a bone broth fast several times per year if you find it helpful to kick-start your digestive system and resolve any unwanted symptoms.


Precautions About Fasting

While fasting has many advantages, certain people are not good candidates for a bone broth fast (or any other fast for that matter). People who should avoid doing a bone broth fast include:

  • anyone with hypoglycemia
  • women who are pregnant or breast-feeding
  • anyone who is underweight or recovering from a serious illness involving malnourishment (such as an eating disorder or digestive disorder)
  • anyone with diabetes (without talking with a doctor first at least)
  • people who rely on taking medications daily should also get clearance from their doctors, since some medications require eating solid foods

Remember fasting is different for every person, and there’s no concrete way to do one. Try to use common sense, and follow these tips to yourself safe:

  • Eat if you’re feeling weak or very hungry.
  • Try to get enough sleep and rest.
  • Don’t overexert yourself or exercise vigorously (it’s a good time to take it easy).
  • Simply listen to your body!

Bone Broth Fast Takeaways

A bone broth fast means you consume bone broth several times per day but not much other solid food. Most people do best fasting for a period between three to four days, during this time consuming several quarts of bone broth daily and eliminating many problematic foods. One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body.

Just as there are many benefits of fasting in general, there are lots of benefits of a bone broth fast, including improving digestion, making your skin glow, supplying important minerals, preventing muscle wasting, detoxifying the liver and digestive system, boosting immunity, and improving sleep, memory and cognition.

How do you know if a bone broth fast is right for you? The people who can benefit most from fasting with bone broth include:

  • those with digestive disorders (like leaky gut syndrome, inflammatory bowel disease or IBS)
  • anyone struggling with food allergies and sensitives
  • people prone to frequent digestive symptoms, like bloated stomach, gas and constipation
  • anyone with signs of low immune function, including frequently getting sick, or having asthma and reccuring respiratory systems
  • those dealing with autoimmune disorder symptoms, fatigue, sluggishness and problems sleeping well
  • people reacting to negatively to medications
  • those with joint pains or arthritis
  • anyone looking to gain more energy, improve the appearance of their skin and feel more clear-headed

People who should avoid a bone broth fast include:

  • anyone with hypoglycemia
  • women who are pregnant or breast-feeding
  • anyone who is underweight or recovering from a serious illness involving malnourishment (such as an eating disorder or digestive disorder)
  • anyone with diabetes (without talking with a doctor first at least)
  • people who rely on taking medications daily should also get clearance from their doctors, since some medications require eating solid foods

Enjoy your Fast!

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