Bone broths provide several health benefits and serve as a multi-purpose kitchen staple. Those who believe in intermittent fasting sometimes recommend bone broth instead of water. But experts also believe that the intake of high-calorie foods during fasting is not advisable. It’s so easy to get confused if you’re just starting out.
There is actually a bone broth diet strategy used by paleo fanatics. During this paleo plan, you consume bone broth with snacks for five days. Then on fasting days, you only consume bone broth.
Clearly, the matter is not simple. So let’s take a look. If you want to get to our four top recommendations, you can jump to the end here.
So, I’m Going To Try Intermittent Fasting… Do I Really Need Bone Broth?
Even though it’s not a necessity, there are five significant benefits to adding bone broth to your intermittent fasting regime:
- Contributes to weight loss
- Improves bowel health
- Improves joint function
- Keeps the skin healthy
- Reduces inflammation
For most healthy adults, the bone broth is safe and associated with minimal unwanted side effects. It can be beneficial to those looking to stimulate weight loss, improve joint function, promote healthy digestion, and reduce inflammation.
To see if the diet plan is suitable for you, try following a seven-day bone broth diet to see how you feel. There are many tips and resources about using bone broth that can help ease the transition and maximize its potential effectiveness.
However, intermittent fasting with bone broth may not be for everyone. Pregnant or breastfeeding women, for example, should not intermittent fast. Instead, they should focus on a balanced, nutrient-dense diet. People with underlying conditions like diabetes or kidney disease should also consult their doctor before considering a bone broth diet to prevent unwanted health effects.
OK then….What The Heck Is Bone Broth?
Bone broth is a clear, protein-rich fluid that has brewed bones of various animals and their connective tissues. Chicken, cow, pork, and some even use fish bones to make broth. Many people find it useful for digestion and healthy bones.
How Is Bone Broth Made?
You can find hundreds of recipes online, but if you don’t want to complicate things, stick with the basics. It’s a simple process and you can use your crockpot, Instantpot or just your stove.
- Roast bones in the oven.
- Soak for a short while in water with a bit of apple cider vinegar.
- Add any vegetables and seasonings you like.
- Cook over very low heat for 24-48 hours depending on the type of bones.
Bone Broth vs Stock: What’s the Difference?
Bone broth and stock are definitely lookalikes. But they have a few differences in how they are prepared and what the finished product is.
To make stock, water is simmered with vegetables, spices and bones (usually with some meat attached. It’s cooked for several hours until the collagen cooks out from the bones, and then strained to remove the solid bits. When refrigerated, it’s gelatinous and jiggly.
Stock is not usually eaten on its own, but it is used in other sauces, gravies, etc.
Bone broth is made from bones and connective tissue that have been roasted in the oven. It’s cooked for far longer than stock past the point where the collagen cooks out. After 24-48 hours of slow cooking, the bones also release their collagen, amino acids, glucosamine, etc.
It’s then strained and seasoned to be consumed on its own.
The Health Benefits of Bone Broth
We have given you a sneak peek of bone broth’s benefits earlier. Read on to find out all the details about this healthy drink..
Bone broth can help repair bones and joints
Your bones and joints can really benefit from all the nutritional goodness found in bone broth.
- Collagen and Gelatin (hydrolyzed collagen) are needed by bones, hair, nails, ligaments, joints, and muscles.
- Bone broth contains a lot of calcium, magnesium, and phosphorus — trace elements without which bone tissue cannot exist.
- Amino acids are also one of the main components of bone broth, which act as building material for muscles.
- Bone broth also contains glycosaminoglycans, which include hyaluronic acid, chondroitin, and glucosamine. This component helps in relieving joint pain.
How Can Bone Broth Reduce Inflammation?
Bone broth made from chicken contains type II collagen. One of the main components of collagen is the amino acid glycine that has an anti-inflammatory effect. Studies show that glycine can reduce joint inflammation.
Bone broth made from shellfish is high in omega-3 and has anti-inflammatory properties which can also provide relief for arthritis.
Does Bone Broth Really Increase Gut Health?
Let’s look at some of the components in bone broth that make it beneficial for our gut health.
Bone broth provides glycine, an amino acid that is essential for improving brain function, focus, and concentration. It also improves sleep at night and relieves daytime sleepiness.
Glycine is needed for the proper functioning of both the brain and the digestive tract. It produces hydrochloric acid in the stomach, which is necessary for the digestion of food.
It also promotes the synthesis of glutathione which is a substance that acts as an antioxidant.
Moreover, it can also help the liver to detoxify the body. By normalizing sleep, glycine contributes to the sufficient production of the hormones melatonin and serotonin, which is crucial for maintaining a healthy metabolism.
Bone broth also contains glutamine – an amino acid known to reduce the permeability of the wall of the small intestine. This function of the intestine must be perfect for getting rid of many health conditions, including obesity.
The collagen in bone broth heals the mucous membrane in any inflammatory and ulcerative conditions.
The gelatin in bone broth helps to move food through the digestive tract during digestion and the formation of the correct microflora in the intestine, which ultimately has a beneficial effect on losing weight.
What About Bone Broth and My Skin?
Collagen helps build elastin and other compounds in the skin responsible for the skin’s youthful tone, texture, and appearance.
The age-defending properties of collagen improve skin elasticity, hydration and transepidermal properties, dryness, and skin roughness.
Collagen is a complex protein that contains a multitude of skin protecting amino acids: glycine, proline and glutamine to name a few.
Is a Store-bought Bone Broth OK When You Can’t Make Your Own?
When you’re too busy for the days long process of making your own bone broth, there are several excellent store bought options.
Is store-bought bone broth as good as homemade?
While most people agree that homemade is better, if you know what to look for, there’s no reason to try store-bought bone broths. Store-bought broths come in a variety of types: refrigerated jars, shelf stable cartons, powders, and individual packets.
The ideal ingredient list should contain; good quality organic bones, water, herbs, vegetables with salt. Read on for our tips to buying the best quality store bought bone broth.
What To Look For When Buying Bone Broth
Buying from one of the best bone broth brands is a great way to make sure you purchase a quality product free of fillers and additives. It’s also a good idea to choose products that have been third-party tested for purity and quality standards.
Also, check the sodium content of your supplement. The best store-bought bone broths contain less sodium than regular soups or canned broths.
Look for bone broths made from pasture-raised or organic free-range chicken, grass-fed beef bones, and pork bones
The quality of bone broth is directly related to the quality and the health of the animals they are made from. For the highest quality broth, always look for:
- Grass-fed beef bones
- Organic free-range chicken bones
- Sustainably raised pork bones
- Non-farmed, wild fish
Does bone broth need to be organic?
When possible, choose bone broth made from organic ingredients, The quality of the bone broth is directly related to the health and quality of the animals they are made from. You don’t want to be drinking bone broth made from animals treated with chemicals and fed a non-natural diet.
What to avoid when buying bone broth?
Review the ingredient label if you have any underlying health conditions. Many of the best bone broth protein powder brands contain adaptogenic herbs to boost their product’s health benefits.
Unfortunately, most of these herbs can interfere with medications, including those used to lower blood sugar levels. Consult your doctor before starting supplementation.
Which Brands Make the Best Store-Bought Bone Broth For Fasting?
Thankfully, with the popularity of bone broth, there are many excellent choices if you opt to buy store-bought brands. These brands are made with quality ingredients to give you all health benefits of bone broth that you’re looking for.
Here are some excellent choices to try if you’re ready to start adding bone broth to your intermittent fasting schedule.
It is the best choice for those of you who want gluten-free, grain-free and collagen-rich bone broth. It’s organic and made from free-range chicken bones. It’s also packaged in BPA-free and EA-free bags, which is something I always look for.
This is one of the best store bought bone broths for intermittent fasting because it’s sold frozen. Freezing food locks in the nutrients as well as flavor and allows this product to be made without any preservatives or shelf-stabilizers.
This great choice for another chicken bone broth is made from organic, free-range chicken bones. It’s gluten-free and keto friendly, and packaged in recyclable Tetra-pak cartons.
If you’re looking for a shelf stable bone broth, this one is a good choice as it will keep for several months before you need to use it.
Osso Good Bone Broths use a wide range of grass-fed animal bones like Berkshire pork bones, organic chicken bones, organic turkey bones, and organic beef bones. If you’re looking for a company with a variety of good options, this is a good one to look at.
Their beef bone broth is made from responsibly raised, grass fed beef bones. It’s made with no artificial flavors, gluten or added salt. It comes in 16-oz pouches.
If you’re looking for beef bone broth and you live an active, on the go lifestyle, take a look at Bare Bones Bone Broth. This bone broth is sold in stick packs that you mix with hot water for an instant healthy bone broth beverage.
Bare Bones makes their broth with non-GMO ingredients and is gluten-free, soy-free and dairy-free.
Is Bone Broth Worth The Hype?
Anecdotal evidence (a great deal of it) suggests bone broth works great for bone and joint health, gut health, arthritis and is also good for the skin.
There is also evidence that consuming bone broth can counteract the bad effects of the “traditional American diet” which is usually heavy in muscle meats. The gelatin in bone broth counteracts the life-shortening methionine present in muscle meat, which is another reason to have a mug of bone broth.
Is there scientific evidence that bone broth works?
Unfortunately, if you’re looking for a ton of scientific studies to back up your love of bone broth, there aren’t many. Most of the evidence is anecdotal, which doesn’t necessarily mean it’s wrong, just yet to be proven.
Most of the benefits cited for bone broth are based on collagen. However, there has been little to no scientific research on its benefits.
No matter what your reason for wanting to add bone broth to your diet, there’s nothing wrong with adding an age-old remedy used by generations of our grandparents.
Bone broth is an age-old concoction known to relieve ailments related to inflammation. It is exceptionally good for strengthening your bones. And if you live in an extremely cold climate it can keep you warm and build your immunity.
As with any diet supplement, natural or otherwise, it’s best to drink bone broth in moderation.
Even if you don’t have time to make your own, there are many good quality store-bought bone broths available today. So pick up a mug and give them a try.