Can You Have Bone Broth On A 72-Hour Fast? | Clear Yes/No Guide

You’re here because you want a clean answer and practical direction. This guide gives both. We’ll explain what broth does in your body, when it helps, when it gets in the way, and how to set rules you can actually follow for a three-day fast.

Bone Broth During A 3-Day Fast: What Actually Happens

Bone broth isn’t just flavored water. A typical cup lands around 40–50 calories with several grams of protein and trace carbs. That intake triggers digestion and nudges hormones that respond to food. If your goal is a textbook water fast, any calorie source breaks it, and broth counts as calories.

People often fast three days to simplify eating, reduce appetite swings, or to chase cellular cleanup processes like autophagy. Evidence from human and animal research links food deprivation to an increase in autophagy activity, though the response depends on tissue, duration, and overall stress on the body. That’s one reason strict protocols avoid calorie-containing beverages during the full window.

Does It Break A Fast? (Common Drinks And Broths)

Here’s a quick table so you can see where bone broth sits alongside other common choices.

Item	Typical Calories (per cup)	Breaks A Strict Fast?
Plain Water	0	No
Black Coffee / Plain Tea	0–5	No
Mineral Water (Unsweetened)	0	No
Sodium / Electrolytes (Sugar-Free)	0	No
Bone Broth	~40–50	Yes
Regular Stock	~10–20	Yes
Bouillon Cube In Water	~5–15	Usually
Collagen Peptides In Water	~35–70	Yes
Butter / MCT In Coffee	~100+	Yes
Diet Soda	0	Debated—use sparingly

Why Some People Sip Broth On Long Fasts

Three days is a long time without meals. A salty mug of broth can settle lightheaded spells, add warmth, and supply sodium. Those comforts can make adherence easier. Still, it’s not the same thing as a water-only approach. Treat broth as a tool, not a loophole.

What does the research say about fasting overall? Large reviews from leading academic groups point out that time-restricted and intermittent patterns can match traditional calorie cutting for weight loss and cardiometabolic markers when the plan is consistent. You’ll find the big picture here and in clinical guidance on safe fasting habits from major hospitals. We link both resources below so you can read the originals and decide how strict you want to be.

Linking The Evidence

For a balanced overview on time-restricted patterns and who should avoid them, see the Harvard Health review on intermittent fasting. For practical do’s and don’ts during a fast, including hydration and pacing, read the Cleveland Clinic fasting safety tips. Both resources give plain, research-anchored guidance you can use to decide whether to keep strict water-only rules or adopt a small, measured broth assist.

Goals Decide The Rules

Weight Loss And Appetite Control

If the aim is fewer total calories over the three days, broth may still be compatible with your target, but it stops being a water fast. Some folks use a modified fast: black coffee, tea, water, minerals, and a small amount of broth once or twice per day. It won’t keep insulin at baseline and it reduces the fasting load slightly, yet it can improve comfort enough to finish the window.

Gut Rest And Simplicity

Stomach rest calls for simple inputs. Plain water, unsweetened tea, and electrolytes keep it quiet. Broth brings amino acids and gelatin, which are digested. If the priority is complete rest, skip it during the window and reintroduce it at refeed.

Cellular Cleanup And Autophagy

Research ties periods without calories to greater autophagy activity in multiple tissues. Protein intake signals the body that nutrients are available, which can dampen that response. While exact thresholds aren’t settled, any protein-bearing drink will shift the physiology away from a pure fasted state. If that cellular goal is your main draw, stick to water, black coffee, plain tea, and minerals only.

Bone Broth Rules For A Three-Day Window

If you decide to include broth anyway, set tight guardrails so intent doesn’t drift into grazing. Pick one lane and commit:

Lane 1: Strict Water Fast

Only water, black coffee, plain tea, and zero-calorie electrolytes. No broth. This keeps the three-day period consistent with water-only fasting used in research and clinical settings.

Lane 2: Minimal-Calorie Assist

Allow a single 8-ounce serving of strained broth once per day during the toughest period of the window. Choose the lightest option you can make or buy, skim visible fat, and avoid vegetable bits. This approach trades purity for adherence while keeping calories modest.

Lane 3: Modified Fast With Broth Windows

Split each day into two blocks: a long no-calorie stretch, then a short “assist” window with one cup of broth and plenty of water and electrolytes. Keep the daily broth total at one cup. It still breaks the fast, but it can steady you enough to complete the 72 hours.

Safety For Seventy-Two Hours

Extended fasting isn’t for everyone. Anyone with chronic disease, those on glucose-lowering or blood-pressure drugs, people who are underweight, pregnant, or breastfeeding, and anyone with a history of eating disorders should skip long windows and speak with a clinician. Hydration and minerals matter—most people feel better with added sodium and other electrolytes from zero-calorie sources. Stop early if you develop dizziness that doesn’t improve with rest and fluids, chest pain, shortness of breath, confusion, fainting, or persistent vomiting. Home is the only safe place for a three-day fast; don’t stack it on travel, hard training, or all-night work.

Electrolytes Without Calories

A no-calorie electrolyte plan helps many people stay steadier during long windows. Add a pinch of salt to water once or twice per day, use unsweetened mineral water, or choose tablet-based electrolyte mixes that contain sodium, potassium, and magnesium with no sugars or amino acids. Space doses to taste and thirst rather than forcing huge volumes; the target is comfort, not a numeric quota.

Simple Prep Checklist

• Pick quiet days with normal sleep and no travel.
• Two days before, trim added sugar and large late meals.
• Gather black tea, coffee, herbal tea, and mineral water.
• Mix a small jar of salt for pinches in hot water.
• If you plan to use broth as an assist, portion single cups in the fridge and label them.

How To Keep Broth As Light As Possible

Want the comfort without turning the mug into a mini-meal? Use these steps:

1. Start with a clear store-bought stock or homemade liquid simmered from bones and aromatics, then strain thoroughly.
2. Chill and skim hardened fat from the surface. Less fat means fewer calories and slower gastric emptying.
3. Season with salt only. Skip starches, oils, or vegetable pieces. No vinegar, cream, or miso paste during the window.
4. Measure the serving. An 8-ounce cup is easy to track.

Even with those tweaks, it remains a calorie source. If the target is a true water fast, keep broth for refeed.

Second-Half Deep Dive: Broth Types And What They Deliver

Different liquids carry different loads. Numbers vary by brand and recipe, but these ballparks help you plan.

Liquid Type	Calories Per Cup	Notes
Gelatin-Rich Bone Broth	~40–50	Highest protein; most filling; still breaks a fast.
Light Chicken Or Beef Stock	~10–20	Leanest savory option; lower protein.
Clear Bouillon	~5–15	Mostly salt; ingredients vary; check labels.

Common Mistakes During A Three-Day Window

• Starting unprepared: cut caffeine and sugar for a couple of days so day one isn’t a shock.
• “Sipping” broth all day: that turns a fast into grazing. If you’re using it, cap one measured cup.
• Ignoring sodium: most discomfort during long windows is low salt. Use non-caloric electrolytes.
• Going hard in the gym: scale movement to easy walks and light mobility only.
• Breaking with a heavy meal: start light, then build.

What To Drink Instead During The Window

Keep fluids simple and predictable:

• Water: still or sparkling.
• Black coffee or plain tea: no milk, cream, or sweeteners.
• Zero-calorie mineral supplements: sodium, magnesium, and potassium without sugars or amino acids.

Refeed Without Belly Shock

The first meals after a three-day fast set the tone for comfort.

Hour 0–2

Break with 8–12 ounces of a light broth or a small portion of cooked vegetables blended with water and salt. Sip slowly.

Hour 2–6

Add a palm of lean protein and a small serving of easily digested carbs such as rice or mashed potatoes. Go easy on fats at this stage.

Next Meal

Return to your regular pattern with balanced portions. If you plan to try time-restricted eating later, set the schedule now while motivation is high.

Broth Label Reading In Aisles

If you’re buying a carton or a shelf-stable jar, scan the panel before you check out. Calories per cup under 15 usually indicates a very light stock. Numbers near 40–50 suggest a gelatin-rich liquid that’s closer to a small snack. Watch for hidden ingredients like maltodextrin, sugar, or oil. Choose unsalted or low-sodium if you’re salting water separately.

Quick Decision Guide

• Chasing a true water fast? Skip broth for the full window.
• Need a small assist to finish? Cap a single, skimmed, 8-ounce cup per day.
• Want comfort with no calories? Choose hot water with salt and lemon peel, or herbal tea.
• Any worrying symptoms or medical conditions? Stop and speak with a clinician before another long fast.