The bone broth diet limits foods like grains, sugar, dairy, soy and gluten to promote gut health and boost weight loss. It also includes intermittent fasting to reduce caloric intake.

However, this type of diet is not suitable for pregnant or breastfeeding women and those with underlying health conditions. It can also lead to nutritional deficiencies because it restricts certain food groups.

What to Expect

7-day bone broth diet plan may help heal the gut, there is no scientific evidence that it promotes weight loss or provides any other claimed health benefits. The diet also is low in fiber, which can cause bloating, constipation and other gut issues. Also, poorly-sourced bones could contain lead that can leach into the broth during simmering.

The diet is a variation of the intermittent fasting protocol and encourages high-quality animal proteins, non-starchy vegetables and healthy fats. The plan includes five days of "approved" foods and two bone broth-only days, or mini-fasts. It prohibits dairy, legumes, added sugar and artificial sweeteners, processed fruits, starchy vegetables like potatoes and rice, alcohol and soda.

Preparation

The bone broth diet, popularized by Kellyann Petrucci, is built on a Paleo framework. It eliminates dairy, grains, legumes and sugar and focuses on veggies, grass-fed meats, healthy fats and fruits. On non-fasting days, you can drink six servings of broth and eat a Paleo meal that includes protein and non-starchy vegetables.

The glycine in broth helps heal the lining of your stomach and promotes digestion. It's important to prepare your own broth, as store-bought versions tend to contain large amounts of sodium. Any diet that severely restricts calories can put you at risk for deficiencies in nutrients, such as calcium, iron and fiber.

Day 1

A bone broth fast can help alleviate digestive issues like gas, bloating and stomach upset. The glycine and glutamine found in bone broth may help to strengthen the lining of the gut, which can be depleted by stress and chronic diseases. The broth also hydrates and provides electrolytes, such as potassium, magnesium, phosphorus and natural sodium.

But a bone broth diet isn’t for everyone, especially those who exercise regularly and need to fuel their bodies with carbohydrates. The plan is also not recommended for people with underlying health conditions or on medications, warns dietitians Dani Rancourt and Rebecca Russell.

Day 2

When it comes to fad diets, there are many different options — low-carb, high-protein, vegan — but one that’s been getting attention is the bone broth diet. Proponents claim it can help with weight loss, joint pain, and other health benefits.

The plan excludes dairy, processed sugar and artificial sweeteners, beans and legumes, nuts and seeds, and grains. It also recommends limiting alcohol, caffeine, and soda intake. On the non-fasting days, Petrucci suggests eating protein, non-starchy vegetables and healthy fats, without tracking calories.

It’s important to follow a nutrient-rich diet before trying this detox. Otherwise, you could end up feeling weak and tired from nutrient deficiencies, or worse, experience withdrawal symptoms such as lightheadedness and irritability.

Day 3

Bone broth provides minerals like calcium and magnesium, as well as essential amino acids. It also contains gelatin, which helps improve gastrointestinal health by binding with water to support healthy movement of food through the digestive tract.

The bone broth diet is a low-carb, paleo-inspired plan that restricts dairy, grains, legumes, and added sugars. It includes five days of low-calorie, savory, protein-rich meals with a focus on non-starchy vegetables, lean meats, and healthy fats.

On two days of this plan, you will fast and drink bone broth throughout the day. This type of intermittent fasting can rev up metabolism and burn more fat.

Day 4

The trendy beverage-slash-soup is super popular with wellness influencers, who swear by it for gut health and inflammation, among other benefits. But it's also low in calories and contains amino acids like glycine, proline, and glutamine that support healthy weight loss and muscle recovery.

However, a bone broth diet that's extremely restrictive may actually lead to nutritional deficiencies, says Rancourt. This is especially true if you're limiting dairy and other important foods, such as calcium, vitamin D, fiber, and potassium. The diet may also not be suitable for people who workout regularly, as it limits carbs that can help fuel exercise and recover from a workout.

Day 5

The bone broth diet is a modified fast where you drink warm mugs of the liquid throughout the day. This helps to boost the immune system, provide your body with vital vitamins and minerals and encourages the repair of the digestive tract.

Unlike regular broth or stock, bone broth is simmered for longer periods of time and contains collagen. It's also important to avoid caffeine during a bone broth fast as this may trigger energy spikes and crashes.

The bone broth diet is not for everyone, especially pregnant or breastfeeding women who should not restrict calories. However, there are a few tips and resources available that can help ease the transition and maximize its potential benefits.

Day 6

The bone broth diet may promote weight loss by swapping out processed ingredients and limiting calories. The plan also encourages protein intake, which can help control hunger and appetite. It also includes intermittent fasting, which can decrease levels of hormones that regulate hunger and food intake.

The diet prohibits grains, legumes, dairy, sugar and artificial sweeteners, commercial sauces and condiments, soda, alcohol and processed fruit. The plan requires participants to eat nutrient-dense foods, including lean proteins, non-starchy vegetables and healthy fats. The plan also allows for two days of bone broth and water fasting. The broth is made from slow-simmered animal bones and is naturally rich in gelatin, collagen, glucosamine and chondroitin.

Day 7

The Bone Broth Diet pairs this traditional stock containing anti-inflammatory collagen with intermittent fasting to help decrease chronic inflammation. The diet also limits inflammatory foods like gluten, dairy, sugar and processed meats.

The diet aims to increase satiety between meals and boost weight loss efforts. It encourages high-quality animal proteins, non-starchy vegetables and healthy fats. It excludes dairy, grains and legumes, sugar and artificial sweeteners, processed food, refined salt and alcohol.

Conclusion

The plan recommends drinking five to eight 8-ounce servings of broth a day. It may be diluted with water, herbal tea or coffee. The diet isn't for people with serious health issues.