Bone Broth 101
Bone broth is a nutrient-rich and yummy option, whether you’re fasting or doing a Keto/Low Carb lifestyle.
Let’s take a look!
What exactly is bone broth?
Bone broth is pretty much what it sounds like, a broth made from boiling animal bones and connective tissue. And it is packed full of good stuff!
When the bones are simmered for a long period of time, all the nutrients that are in them are released into the water.
The final result will be a broth that is delicious and rich minerals, vitamins, and amino acids.
What are the health benefits of bone broth?
Bone broth has many potential health benefits, including helping to:
- Improve digestion and gut health
- Support joint health
- Reduce inflammation
- Promote healthy skin, hair, and nails
- Promote better sleep
How does bone broth help with fasting?
One of the best things about bone broth is that it can support your fasts.
Hunger and Cravings
If you’re struggling with hunger and cravings during your fast, having a little bone broth can help you push through.
Keep in mind we’re talking sips as needed, not bowl fulls.
Bone broth can help you get in some extra nutrients when you fast, especially if you do Extended Fasting.
Please note that although bone broth is rich in minerals, it doesn’t deliver enough electrolytes to support EF.
You will still need to supplement electrolytes when you fast.
Bone broth can keep your blood sugar stable during a fast.
Sometimes during a fast the blood sugar can drop a little low.
Having some bone broth is a great way to bring it back up without breaking your fast.
If you have diabetes, always check in with your doctor for concerns about your blood sugar.
Best choice for refeeding after an Extended Fast
Bone broth is nutritious and easy to digest, making it an excellent choice for those first few days of your refeed.
Won’t bone broth break my fast?
If you’re fasting for weight loss, no, it won’t break your fast. But remember - it should be sips, not bowls.
If you are fasting for autophagy, bone broth will break your fast because anything with protein hinders autophagy.
How do I make bone broth?
Making a batch of bone broth is super easy.
You can purchase bones from your local butcher or farmer. Opt for the highest quality available.
You’ll need two or three pounds of bones, a gallon or so of water, and a couple of tablespoons of apple cider vinegar.
The ACV helps to pull the nutrients out of the bones.
Some people also add vegetables and spices for flavor.
Throw everything into your water and bring to a boil.
Once the water is boiling, reduce it to a simmer.
You’ll need to simmer for 12-24 hours.
Alternatively, you can use a slow-cooker.
The longer you simmer, the richer in flavor and nutrients your broth will be.
When your broth is done, allow it to cool for a few minutes.
Next, strain the liquid, and toss the solids out.
You can refrigerate your bone broth for up to a week or freeze it for up to 6 months.
I’m vegetarian, I don’t consume animal products
You can still make a vegetable broth with lots of healthy benefits.
Simply add your veggies to your water and bring to a boil.
Simmer for an hour or so and strain the liquid.
Is there anyone who should not have bone broth?
Most people will benefit from bone broth, or vegetable broth.
But as always, if you have any medical conditions or are on any medications, it’s a good idea to check in with your doctor.
Bone broth is good for you, it supports your fasting, and it’s delicious.
Give it a try next time you fast.
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group - one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.