What Is the Bone Broth Diet?

The bone broth diet is a hybrid plan that combines elements of paleo eating, intermittent fasting, and high-protein nutrition, centered around daily consumption of bone broth.

Created by Dr. Kellyann Petrucci, the diet typically lasts 21 days and involves:

• 5 days of paleo-style meals (high protein, low carb, no dairy or grains)

• 2 days of intermittent fasting with only bone broth (5 cups per day)

Bone broth is made by simmering animal bones, connective tissue, herbs, and vegetables for 12–24 hours to extract nutrients.

Claimed Benefits of the Bone Broth Diet

🦴 1. Supports Joint and Skin Health

Bone broth contains collagen, gelatin, glucosamine, and chondroitin, which may support joint function and skin elasticity.

🧠 2. Promotes Gut Healing

Thanks to its gelatin content, bone broth is believed to help seal the gut lining and support those with leaky gut or digestive issues.

⚖️ 3. May Aid Weight Loss

The combination of high protein, low carbs, and intermittent fasting may lead to reduced calorie intake and fat loss.

🔥 4. Anti-inflammatory Properties

Bone broth is rich in amino acids like glycine and proline, which may help lower inflammation markers in the body.

Potential Risks and Downsides

Despite its popularity, the bone broth diet comes with several concerns:

⚠️ 1. Nutritional Imbalance

Restricting grains, dairy, and legumes may lead to deficiencies in fiber, calcium, and certain B vitamins.

🧪 2. Heavy Metals in Broth

Some studies suggest long-cooked bones may leach small amounts of lead and other heavy metals, though more research is needed.

🚫 3. Not Suitable for Everyone

People with kidney issues, gout, or low appetite may find the high protein and fasting components unsuitable.

Who Is the Bone Broth Diet For?

This diet may benefit those looking for a short-term reset, or individuals with digestive issues who can’t tolerate fiber-rich foods. However, it’s not ideal for:

• Long-term use

• Individuals with chronic conditions

• Athletes with high energy needs

Always consult with a registered dietitian before starting any restrictive eating pattern.

Sample Day on the Bone Broth Diet

Meal Plan (Non-Fasting Day):

• 🥚 Breakfast: Scrambled eggs with avocado

• 🥗 Lunch: Grilled chicken salad with olive oil

• 🍲 Dinner: Baked salmon with steamed veggies

• 🦴 Snacks: 1–2 cups of bone broth between meals

Fasting Day:

• 5 cups of bone broth spread throughout the day

• Plenty of water, herbal teas

Final Thoughts

The bone broth diet may offer short-term weight loss and gut support, but it’s not a magic solution. Sustainable health comes from balanced eating, movement, and consistency.

References

1. Petrucci, K. (2015). Dr. Kellyann’s Bone Broth Diet. Rodale Books.

2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.

3. Vargas, A. J., & Marino, J. (2016). Lead concentrations in bone broth. Medical Hypotheses, 86, 88–90. https://doi.org/10.1016/j.mehy.2015.10.012

4. DiNicolantonio, J. J., & O’Keefe, J. H. (2018). The importance of collagen for aging skin and joints. Open Heart, 5(2), e000549. https://doi.org/10.1136/openhrt-2018-000549

5. NIH Office of Dietary Supplements. (2021). Protein Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/