Bone Broth Cleanse Made Easy: Your Complete Guide
What is Bone Broth?
Before diving into cleansing protocols, let's establish what makes bone broth such a powerful wellness tool. Bone broth is a nutrient-dense liquid created by simmering animal bones, connective tissues, and vegetables for extended periodsâtypically 12 to 24 hours or more. For a deeper dive into the science and tradition behind bone broth, see this Harvard Health overview.
Key Takeaways
- A bone broth cleanse is a short-term dietary reset lasting 1 to 5 days that focuses on consuming nutrient-rich bone broth.
- Bone broth supports digestive healing, reduces inflammation, and promotes overall wellness.
- Bone broth is made by simmering animal bones, connective tissues, and vegetables for 12 to 24 hours or more.
- The broth is rich in collagen, amino acids, and minerals that are easily absorbed by the body.
Table of Contents
- What is Bone Broth?
- Health Benefits of Bone Broth
- What is a Bone Broth Cleanse?
- How to Do a Bone Broth Cleanse
- Potential Side Effects and Considerations
- Who Should and Should Not Do a Bone Broth Cleanse
- Real-Life Experiences: Insights from a Bone Broth Cleanse
- Recipes and Delicious Ways to Incorporate Bone Broth
- Conclusion: Is a Bone Broth Cleanse Right for You?
Traditional Preparation and Modern Standards
This extended cooking process differentiates bone broth from conventional stock by extracting significantly higher levels of beneficial compounds. While regular broth might simmer for 2-4 hours, true bone broth requires patienceâthe longer simmer time breaks down collagen into gelatin and releases minerals from the bones themselves.
We use organic bones, the green parts of scallions and leeks instead of onions, plus nori seaweed and oyster mushrooms for natural umami in our beef and vegetable varieties. No vinegar is usedâcontrary to popular belief, vinegar isn't required for mineral extraction in properly made bone broths.
Key Nutrients Extracted During Cooking
- Collagen
- Essential protein for skin elasticity, joint health, and gut lining integrity
- Gelatin
- Broken-down collagen that supports digestive comfort and nutrient absorption
- Amino Acids
- Including glycine, proline, and hydroxyproline for cellular repair and detoxification
- Essential Minerals
- Calcium, magnesium, potassium, and phosphorus in highly bioavailable forms
Health Benefits of Bone Broth
Research shows that bone broth offers benefits that extend far beyond basic nutrition. Here's what the science tells us about incorporating this traditional food into modern wellness routines. For more on the clinical research, see this recent PubMed study.
Joint and Bone Health
Collagen and gelatin help rebuild connective tissues, supporting healthy joints, cartilage, tendons, and bones. Studies suggest bone broth may reduce joint pain and improve mobility by serving as a natural source of collagen that's easily absorbed by the body.
Unlike synthetic supplements, the collagen in bone broth comes with co-factors like glycine and proline that enhance absorption and utilization.
Gut and Digestive Wellness
This is where bone broth truly shines for our customers. Gelatin soothes and repairs the gut lining, potentially aiding in healing leaky gut syndrome and supporting conditions like IBS and acid reflux. The amino acid profile makes bone broth incredibly easy to digest, giving your digestive system a chance to rest and repair. If you're interested in more gut-friendly recipes, check out our low FODMAP recipe blog.
For those following a low FODMAP approach, our bone broths are certified low FODMAP, made with chives and the green parts of scallions instead of trigger ingredients like garlic bulbs and onions.
Immune System Support
By nurturing the gut liningâhome to approximately 80% of the immune systemâbone broth strengthens immunity and reduces systemic inflammation. Nutrients like glycine assist in natural detoxification processes, helping your body eliminate toxins more efficiently.
Skin, Hair, and Nail Benefits
Collagen improves skin elasticity, hydration, and appearance, diminishing fine lines and promoting a youthful glow. Many of our customers report stronger hair and nails after incorporating bone broth into their daily routine.
"The collagen in bone broth provides the building blocks your body needs to maintain healthy skin from the inside outâsomething topical treatments can't achieve alone."
What is a Bone Broth Cleanse?
A bone broth cleanse is a short-term dietary routine, typically lasting 1 to 5 days, where you consume primarily bone broth to rest, heal, and reset your digestive system.
Also called a bone broth fast or detox, this approach gives your digestive system a break from processing complex foods while still providing essential nutrients. Unlike water fasting, a bone broth cleanse supplies your body with easily absorbed proteins, minerals, and healing compounds. For more on the differences between fasting approaches, visit our wellness learning blog.
How Bone Broth Cleansing Works
The cleanse works through several mechanisms:
- Cellular repair via autophagy - Your body begins cleaning up damaged cells and regenerating new ones
- Enhanced gut healing - Gelatin and amino acids repair the intestinal lining
- Reduced inflammation - Anti-inflammatory compounds help calm systemic inflammation
- Blood sugar stabilization - Steady amino acid intake helps balance glucose levels
- Digestive rest - Your gut gets a break from processing complex foods
Bone Broth Cleanse At-a-Glance
- Duration: 1-5 days (beginners start with 24-72 hours)
- Daily intake: 4-8 cups of bone broth
- Frequency: Every few months or seasonally
- Best timing: When you feel sluggish, bloated, or after dietary indulgences
Dietary Adaptability
One of the beauties of bone broth cleansing is its adaptability. It works seamlessly with keto, paleo, and even modified approaches for those with specific dietary needs. Our organic, clean-label bone broths contain no additives, preservatives, or artificial ingredientsâjust whole foods that support your body's natural healing processes.
Important Note: While bone broth cleansing can offer significant benefits, it's not appropriate for everyone. Pregnant or breastfeeding individuals, those with diabetes, or anyone with a history of eating disorders should consult healthcare providers before beginning any cleanse protocol.
How to Do a Bone Broth Cleanse
To do a bone broth cleanse, consume 4-8 cups of high-quality bone broth daily for 1-5 days, spacing servings throughout the day while staying hydrated and listening to your body's signals.
The key to a successful bone broth cleanse lies in proper planning and realistic expectations. We've guided thousands of customers through this process, and the most successful cleanses follow a structured yet flexible approach. For more inspiration, explore our Ultimate Low FODMAP Frittata recipeâa great post-cleanse meal idea.
Planning Your Cleanse
Cleanse Duration Guidelines
- Beginners: 24-48 hours for your first attempt
- Experienced: 3-5 days for deeper benefits
- Maintenance: 1-day mini-cleanses monthly
- Seasonal reset: 3-day cleanses quarterly
Start your cleanse on a day when you can rest if needed. Many people experience an energy dip on day one as their body adjusts to the new routine. Choose organic, clean-label bone broth without additivesâour Gourmend bone broths are specifically crafted for cleansing with no artificial ingredients or preservatives.
Methods of Consumption
- Plain Sipping
- Warm bone broth consumed between regular meal times, roughly every 2-3 hours
- Soup Base Enhancement
- Use bone broth as the foundation for simple vegetable soups with low FODMAP ingredients like carrots, spinach, and chives
- Cooking Liquid Substitution
- Replace water with bone broth when cooking quinoa, rice, or preparing simple stews
- Blended Variations
- Mix cooled bone broth into savory smoothies with leafy greens and herbs
For those with digestive sensitivities, our low FODMAP certified bone broths eliminate common triggers while providing maximum nutritional benefit during your cleanse.
Tips for Cleanse Success
- Quality First: Use high-quality bone broth like Gourmend's organic varieties that contain no fillers or artificial ingredients
- Flavor Variety: Alternate between chicken and beef bone broth to prevent taste fatigue
- Herb Enhancement: Add fresh herbs like parsley, thyme, or chives for additional flavor and nutrients
- Electrolyte Balance: Include a pinch of high-quality sea salt if you're feeling lightheaded
- Hydration Support: Drink herbal teas and water between bone broth servings
- Gentle Movement: Light walking or gentle yoga supports the detox process
- Rest Prioritization: Allow extra sleep as your body redirects energy toward healing
"The most successful cleanses happen when you prepare both mentally and physically. Stock up on quality bone broth, clear your schedule of intense activities, and set realistic expectations for the process."
Potential Side Effects and Considerations
While bone broth cleansing offers significant benefits, understanding potential challenges helps you navigate the process safely and effectively. Here's what to expect and how to address common concerns.
Histamine Intolerance
Extended cooking can increase histamine content in bone broth, potentially causing headaches, digestive upset, or allergy-like symptoms in sensitive individuals. If you experience these symptoms, consider:
- Using fresh bone broth rather than batch-prepared versions
- Shorter cleanse durations (24-48 hours maximum)
- Monitoring your body's response carefully
- Consulting with a healthcare provider if symptoms persist
FODMAP Sensitivities
Traditional bone broths often contain garlic bulbs and onions, which can trigger IBS or SIBO symptoms. This is exactly why we created our low FODMAP certified bone broths using chives and the green parts of scallions and leeks instead of high-FODMAP ingredients.
Gourmend Advantage: Our bone broths are specifically formulated for sensitive digestive systems, containing nori seaweed and oyster mushrooms for natural umami without digestive triggers.
Common Detox Symptoms
| Symptom | When It Occurs | Duration | Management Strategy |
|---|---|---|---|
| Headaches | Days 1-2 | 12-48 hours | Stay hydrated, add sea salt to broth |
| Fatigue | Day 1 | 24-36 hours | Rest more, reduce physical activity |
| Mood changes | Days 1-3 | Variable | Practice stress management, gentle movement |
| Digestive changes | Throughout | Variable | Normal adjustment, monitor closely |
Who Should and Should Not Do a Bone Broth Cleanse
Understanding whether bone broth cleansing aligns with your health status and goals ensures a safe, beneficial experience. Here's our guidance based on customer experiences and health considerations.
Who Might Benefit Most
- Individuals with digestive issues like leaky gut, IBS, or acid reflux
- Those with food sensitivities seeking to identify trigger foods
- People starting elimination diets or ketogenic approaches
- Anyone experiencing chronic bloating or digestive discomfort
- Individuals looking to reset eating habits after dietary indulgences
- Those seeking natural support for joint health and skin appearance
Bone broth cleansing works particularly well for people with digestive sensitivities who need gentle, easily absorbed nutrition while giving their gut time to heal.
Who Should Exercise Caution or Avoid
Consult Healthcare Providers First:
- Pregnant or breastfeeding individuals
- People with diabetes or blood sugar regulation issues
- Those taking medications that affect blood sugar
- Anyone with a history of eating disorders
- Individuals with complex medical conditions
- People with severe histamine intolerance
We always recommend discussing any cleanse protocol with your healthcare provider, especially if you have underlying health conditions or take medications. Your safety and well-being come first, and a qualified professional can help determine if bone broth cleansing fits your individual health picture.
Real-Life Experiences: Insights from a Bone Broth Cleanse
Based on feedback from our customers and documented experiences, here's what people actually encounter during bone broth cleansesâboth the challenges and the rewards.
7 Practical Challenges
- Taste Adaptation: Adjusting to the rich, savory flavor profile of bone broth throughout the day
- Craving Management: Dealing with strong desires for sweets, carbs, or crunchy textures
- Social Navigation: Managing social situations and meal-based gatherings during the cleanse
- Energy Fluctuations: Experiencing initial fatigue before energy levels stabilize
- Meal Prep Changes: Adapting cooking and meal planning routines around liquid nutrition
- Hydration Balance: Monitoring fluid intake and electrolyte levels properly
- Variety Maintenance: Preventing boredom with limited food options
7 Reported Benefits
- Reduced Bloating: Significant decrease in abdominal distension and digestive discomfort
- Enhanced Energy: Clearer mental focus and sustained energy after initial adjustment period
- Skin Improvements: Noticeably smoother, more hydrated skin appearance
- Joint Comfort: Decreased stiffness and improved mobility, especially in the morning
- Appetite Reset: Reduced cravings and better hunger signal recognition
- Mood Stabilization: More balanced emotions and improved sleep quality
- Body Composition: Positive changes in weight and reduced inflammation markers
"The most consistent feedback we receive is about digestive comfort. Customers report feeling 'lighter' and less bloated, with many saying it's the first time in years their stomach feels truly settled."
7 Tips for Making It Work
- Fat Addition for Satiety
- Blend bone broth with healthy fats like avocado or coconut oil to increase fullness and improve taste
- Variety Through Types
- Alternate between chicken and beef bone broths to prevent taste fatigue and provide different nutrient profiles
- Herb and Vegetable Enhancement
- Add fresh herbs like parsley or chives, and low FODMAP vegetables for additional nutrients and flavors
- Strategic Meal Pairing
- For longer cleanses, include small portions of nutrient-dense, easily digestible foods like leafy greens or lean proteins
- Beverage Diversification
- Incorporate herbal teas, lemon water, and other non-caloric beverages for variety and hydration
- Preparation Planning
- Batch-prepare or stock high-quality bone broth like Gourmend's shelf-stable options to ensure consistency
- Body Signal Awareness
- Listen to your body's feedback and adjust duration, frequency, or approach based on how you feel
Remember, the goal isn't perfectionâit's supporting your body's natural healing processes while maintaining a sustainable approach to wellness.
The Gourmend Foods "broth" (both chicken and beef) are actually bone broths, making them ideal for cleansing protocols that require maximum nutritional density and digestive support.
Recipes and Delicious Ways to Incorporate Bone Broth
Beyond sipping plain bone broth, creative incorporation keeps your cleanse interesting while maximizing nutritional benefits. These recipes work during active cleansing or as you transition back to regular eating. For more creative ideas, visit our Low FODMAP Recipes blog.
Classic Bone Broth Recipe
While making homemade bone broth requires significant time investment, the process connects you with traditional food preparation methods. For convenience without compromise, our Gourmend bone broths provide the same slow-simmered nutrition in shelf-stable packaging.
Key Gourmend Difference: Our bone broths use chives and the green parts of scallions and leeks instead of onion bulbs, plus nori seaweed and oyster mushrooms for natural umamiâno vinegar required for mineral extraction.
Healing Vegetable Soup
Transform bone broth into a nourishing soup using low FODMAP vegetables like carrots, spinach, and zucchini. The gentle cooking process maintains digestive comfort while adding fiber and additional nutrients to support your cleanse.
- Use 4 cups bone broth as base
- Add diced carrots, celery, and bell peppers
- Include fresh herbs like parsley and chives
- Finish with a handful of spinach or kale
Savory Bone Broth "Latte"
Blend warm bone broth with coconut milk and turmeric for a creamy, anti-inflammatory drink that satisfies cravings for rich, comforting beverages during your cleanse.
Add a pinch of black pepper to enhance turmeric absorption, and garnish with fresh chives for additional flavor complexity.
Cooking Liquid Substitution
Replace water with bone broth when preparing quinoa, rice, or other grains. This simple swap dramatically increases the nutritional density and flavor profile of basic staples.
- Quinoa Enhancement
- Use 2 cups bone broth to 1 cup quinoa for protein-rich, easily digestible grain preparation
- Rice Enrichment
- Substitute bone broth for water in rice cooking to add collagen, minerals, and savory depth
- Stew Foundation
- Build hearty stews using bone broth as the liquid base with lean proteins and low FODMAP vegetables
Savory Green Smoothie
For a unique twist, blend cooled bone broth with leafy greens, cucumber, and herbs for a savory smoothie that provides concentrated nutrition in an easily absorbed format.
Simple Egg Drop Variation
Gently heat bone broth and slowly drizzle in beaten eggs while stirring to create protein-rich, comforting egg drop soup that's perfect for transitioning off a cleanse.
Conclusion: Is a Bone Broth Cleanse Right for You?
Bone broth cleansing offers a science-backed approach to digestive healing, joint support, and overall wellness reset. The practice combines traditional wisdom with modern nutritional understanding, providing benefits that extend far beyond simple detoxification.
The most successful bone broth cleanses happen when you choose high-quality ingredients, listen to your body's signals, and approach the process with realistic expectations about both challenges and benefits.
Making the Right Choice for Your Health
Consider bone broth cleansing if you're dealing with digestive discomfort, seeking to identify food sensitivities, or wanting to reset your relationship with food. The gentle nature of bone broth makes it particularly suitable for people with sensitive stomachs who struggle with other cleansing protocols.
Remember: Any cleanse should complement, not replace, ongoing healthcare. Consult with healthcare providers if you have medical conditions, take medications, or experience concerning symptoms during cleansing.
Quality Makes the Difference
The foundation of effective bone broth cleansing lies in ingredient quality. The Gourmend Foods "broth" (both chicken and beef) are actually bone broths, specifically formulated for digestive sensitivity with organic ingredients, no artificial additives, and low FODMAP certification.
- Organic, grass-fed sources for maximum nutrient density
- No artificial flavors, preservatives, or hidden ingredients
- Low FODMAP certified to prevent digestive triggers
- Convenient shelf-stable packaging for consistent cleansing
Building Long-Term Success
Whether you choose a short 24-hour reset or a longer 5-day cleanse, the goal extends beyond temporary benefits. Bone broth cleansing can serve as an introduction to more mindful eating, better ingredient awareness, and improved digestive health practices.
Start with shorter cleanse durations, pay attention to your body's response, and gradually develop a sustainable approach that supports your individual health goals and lifestyle requirements.
"The best cleanse is one you can complete safely and learn from. Focus on how different foods make you feel, and use that awareness to make better choices long after the cleanse ends."
Introducing bone broth into your routineâwhether through periodic cleansing or daily consumptionâoffers a powerful tool for supporting digestive health, reducing inflammation, and nourishing your body with easily absorbed nutrients. When approached thoughtfully with quality ingredients, bone broth cleansing can be a valuable component of your overall wellness strategy.
Next Steps: If you're ready to try bone broth cleansing, start with our organic, low FODMAP certified bone broths and begin with a gentle 24-48 hour cleanse to assess your body's response.
Check out our Broth Lover Bundle
Frequently Asked Questions
Is bone broth good for a cleanse?
Bone broth can be a gentle and nourishing option during a cleanse because itâs rich in minerals, collagen, and amino acids that support digestion and overall gut comfort. Its light, savory nature helps hydrate and provide nutrients without overwhelming the digestive system, making it a smart choice when you want to reset your gut.
What is the 21 day bone broth cleanse?
The 21 day bone broth cleanse is a focused approach where you incorporate bone broth regularlyâoften dailyâover three weeks to support digestive health and reduce inflammation. Itâs not about strict fasting but about using bone brothâs natural nutrients to encourage easier digestion, gut repair, and a sense of reset in your eating habits.
Why do I feel weird after drinking bone broth?
Feeling a bit off after drinking bone broth can happen because your body is adjusting to its concentrated nutrients and detoxifying effects. Sometimes, mild headaches, fatigue, or digestive changes mean your system is responding to shifts in hydration or gut repair, but these feelings usually pass as your body adapts.
How much weight can I lose on a bone broth fast?
Weight loss on a bone broth fast varies widely depending on how strictly you follow it and your individual metabolism, but typically, any weight lost initially is mostly water weight and may not be sustainable long-term. Bone broth fasts prioritize gut rest and nourishment rather than rapid or significant weight loss.
Will I lose weight if I drink bone broth everyday?
Drinking bone broth every day can support your wellness routine and may help with weight management by promoting fullness and reducing cravings, but bone broth alone isnât a magic weight loss solution. Combining it with balanced meals and mindful eating is the best way to see gradual, healthy results.
How fast does bone broth heal the gut?
Bone broth supports gut health by providing collagen and amino acids that help soothe and repair the gut lining, but healing is a gradual process that depends on many factors like diet, lifestyle, and individual gut conditions. Some people may notice improvements in digestion within days to weeks, but consistent use alongside other gut-friendly habits leads to the best long-term benefits.