As I’m preparing for a short, 2-day bone broth fast, I wanted to share with you the 5 reasons I encourage a regular (once a month) bone broth fast. During my fast, each day I consume 1 pint of bone broth, plenty of water, and occasionally an easily digestible food (i.e. a hard-boiled egg). I choose to fast on days where I don’t plan on exerting too much energy, because the purpose of a fast is to give your digestive system a break. If I exert too much energy, I will require more consumed energy which will work my digestive system.
Bone broth is a nutrient-dense food that helps:
Improve immune and metabolic systems
Maintain and promote healthy skin
Aid in nutrient consumption
The nutritional and health benefits of bone broth are simple and yet astounding. Bone broth is a valuable source of amino acids, collagen, gelatin and trace minerals. Even more, digesting bone broth aids in absorbing dozens of different nutrients that can’t be easily found in commonly eaten foods.
Drinking bone broth on a regular basis and adding it to your recipes will help aid ailments due to aging or malnutrition. It’s a natural aid for inflammation, joint, gut and skin health. See below for defined benefits of bone broth.
1. Joint Health
As we age, our joint flexibility diminishes due to cartilage degradation. Collagen has been recently observed and proven to soothe joint pain experienced by the natural aging process. The best source of natural collagen is found in bone broth (from animal bones, skin, cartilage, ligaments, tendons and bone marrow).
Bone broth also contains gelatin that is required in our diet to maintain strong bones. Bone strength reduces pressure on aging joints.
Although more extended research is required, researchers at Penn State University of the Department of Nutrition and Sports Nutrition for Athletics found that collagen supplements provided significant relief of joint discomfort in athletes. (1)
2. Good for the Gut & Immune System
Aside from bone density, gelatin aids in restoring the lining of the gut. An unhealthy diet can cause Leaky Gut Syndrome (Leaky Gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream) and may cause food allergies and intolerance’s. Strengthening the gut lining fights these food sensitivities by growing good bacteria in the gut, and decreasing inflammation of the digestive tract that can often times lead to gastrointestinal pain.
The Department of Gastroenterology at the University Hospital of Heraklion found that in individuals suffering digestive imbalances, serum concentrations of collagen are decreased. (2)
Bone broth improves the immune system by healing leaky gut, and sustaining healthy inflammation response. Collagen/gelatin and the amino acids proline, arginine and glutamine aid in sealing the openings in the gut lining.
With a normal level of gut integrity, the immune system is given the opportunity to react and take action on unhealthy antibodies in the bloodstream.
3. Boost Detoxification
Bone broth is known to aid in detoxification since it helps the digestive system flush waste, helps the liver remove toxin, improves the body’s use of antioxidants and improve overall tissue health.
In most bone broths, vegetables and garlic are used, and it provides sulfur and glutathione, which is a detoxification agent that lowers oxidative stress (3).
In today’s world, we are exposed to multiple forms of environmental toxins. By committing to a bone broth fast you’re encouraging your body in releasing these toxic compounds.
4. Aids Metabolism and Promotes Anabolism
Glutathione plays an important role in a body’s metabolism and antioxidant defense. Amino acids found in bone broth help restore and build muscle tissue, support bone density, boost nutrient absorption and synthesis. Glutamine is an amino acid which promotes healthy metabolism by sending nutrients to the cells. Arginine has the ability to break down nitric oxide to help improve circulation and sends nutrients to cells throughout the body (4).
5. Maintains Healthy Skin
Collagen provides skin elasticity by forming elastin and other compounds that help reduce inflammation, lines and wrinkles. Cellulite, being a main beneficiary to supplemental collagen, is said to decrease due to collagen restoration in the connective tissue, making skin firmer.
Studies have shown that intake of collagen hydrolysate (CH) among women ages 35-55 once a day for eight weeks promoted hydration and overall smoothness of their skin. At the end of the study, those using collagen showed significant improvement compared to those using a placebo. (5)
Fasting during a brief period while consuming only water for hydration and fullness, and bone broth for these great reasons above, provides your body the ability to release toxins while spending its energy in executing the benefits of the bone broth. I feel this is really effective. The nutritional value of bone broth is what makes fasting safe and effective. However, if you feel weakness or dizziness during a fast it is important you stop and eat something. It’s also important that you consult your doctor before beginning a fast.
Nutritional values (per cup)
Total Carbs 1g
Net Carbs 0.7g
Energy 72 kcal