Ultimate Guide to a Bone Broth Cleanse
Looking to try it? Be careful because most of them are garbage.
Brands sell you books and courses telling you how to do it properly, when in reality, they are preying on your emotions to sell more products.
This article will explain exactly what you can expect from a cleanse and offers one that won't make you feel awful. No BS or false promises.
Learn what they actually do for your body and how to do one safely in this article.
First a quick note: my company makes and sells the most delicious and nutritious bone broth powder you'll find anywhere.
Seriously. You make think this makes me biased, and of course, I am to an extent.
But even if you don't use my bone broth, this article will give you all the knowledge and tips you need for success.
Let's get started.
What Is Bone Broth?
Bone broth is a traditional beverage that has been used for centuries by every culture and ancient civilization.
It's made by simmering bones and adhering meat / skin for a long time at a low temperature to extract the protein and minerals.
You'll see that it includes the nutritional value of bones, which is why it's so good for you in terms of health benefits.
However, some of it you find online or in store is unhealthy because brands take short-cuts with ingredients and manufacturing by adding ingredients like salt, gums, fillers or sugar.
Note: Look for the sodium on a label if you don't believe me. Many of them have 500+ mg per serving.
What Is a Bone Broth Cleanse?
A bone broth cleanse is a transformational one day eating plan that resets your immune and digestive systems. It helps improve gut and skin health by removing unwanted toxins from your organs. If you are trying fasts or dieting, it is a great way to kickstart the process.
The basics involve drinking five cups of bone broth throughout the day along with a selection of healing things like vegetables, fatty cuts of meat and healthy fat.
We'll get into the details of the plan below.
Bone Broth Cleanse Health Benefits
The benefits of a bone broth cleanse are skin health, liver health, digestion, sleep, fasting support and fighting systemic inflammation.
You'll notice weight loss was not on the list. This is intentional because you won't lose any real weight during a 1-3 day program. If you do, it is just water weight. Anyone who tells you different is trying to manipulate your emotions into buying their products.
If you are looking for to shed pounds, read our article on bone broth for weight loss. Let's discuss each benefit in detail below.
Bone broth is rich in protein and collagen that helps hydrate your skin and reduce visible signs of aging like wrinkles and crows feet. The research shows that these benefits may appear after 8 weeks of daily use. So you need to stick with it.
It is naturally rich in glycine, an amino acid used to help those with type 2 diabetes control their blood sugar and restore proper insulin levels.
One cup (if it's traditionally made) should have 3-4 g of glycine. Which is enough to get some insulin sparing benefits. But you must combine it with a low-carb or keto diet as they are more effective for managing than a low-fat diet.
Digestion & Gut Health
Its full of gelatin (9+ g / serving in Bluebird Provisions), glycine and glutamine. These are proteins which are shown to improve digestion and restore intestinal permeability or leaky gut.
That is because they help build new tissue in the mucosal lining of your GI tract. This means you are digest food properly and not feel awful when you eat bad things.
It helps your liver naturally detoxify itself due to the unique amino acids found within it. Your liver produces the same proteins, so adding them to your diet lessens the stress on your liver and restores healthy function.
Protein for Sleep
It's full of a specific collagen protein (from bones) that acts as a relaxing neurotransmitter in your brain. These neurotransmitters help your brain relax by removing outside clutter and anxious thoughts.
Also, the protein helps you slip into deeper, more restorative sleep phases throughout the night by decreasing your core body temperature. This allows you to sleep better.
Fasting Support or Keto
If you're already fasting on planning on trying, it will help prepare your body to do so effectively. Why?
The hydrating electrolytes keep your energy levels stable and prevent crashes when you're fasting or keto.
Immune System Benefits
The special balance of amino acids like proline, glutamine and glycine specifically help reduce inflammation in your major organs and digestive system. This helps your body recover for stress and the damage we cause it from daily exposure to toxins and pollutants.
How to Do a Bone Broth Cleanse
You do a bone broth cleanse by using the various recipes and eating plan below for one day.
The goal is to provide options for a daily eating plan that you can use weekly, monthly or whenever you feel like you need a boost.
It will allow you to heal a damaged gut, or bounce back from a few days of overindulgence.
Liquid Breakfast Recipes
Replace your breakfast with one of the bone broth lattes or beverages listed below.
You can find more inspiration from the Bluebird Provisions Recipe E-Book. You get it free with any purchase of Bluebird Provisions bone broth.
- 2 cups bone broth
- 1/4 cup coconut milk
- Juice of 1/2 lime
- 1 sprig fresh cilantro, chopped fine
- 1-2 cup bone broth
- 1 tbsp grass-fed ghee (substitutes: butter, coconut oil, olive oil)
- 1 tbsp apple cider vinegar
- 1 pinch ground turmeric
- A pinch of Himalayan salt
Benefits of Drinking Bone Broth For Breakfast
The benefits of drinking bone broth for breakfast are insulin control, hydration because of the electrolytes, setting up your gut to digest, perfect for fasting, provides stable energy without the crash, high protein and controls hunger.
Lunch Meal Prep Options
Enjoy any of the following for lunch, or simply make your own bone broth beverage using 2 cups along with some healthy fats and lemon.
Don't forget to add some high quality salt to your beverage. That is, unless the product you are using is full of salt. Always check your nutrition labels before buying anything.
Feel Good Elixir
- 1-2 cups bone broth
- Juice of 1/2 lemon
- ¼ tsp turmeric (or fresh grated)
- 1 tsp fresh grated ginger (or ¼ tsp dried)
- 1-2 cloves minced garlic
Gut Soothing Bone Broth Latte
Blend or whisk together the following ingredients until smooth and frothy.
- 1-2 cups bone broth
- 1 tbsp grass fed butter (substitutes: ghee, coconut oil)
- 1 tsp fresh ginger, grated (or ¼ tsp powder)
- 1 pinch ground turmeric
- 1 pinch black pepper
- 1 dash of Himalayan salt (or any natural salt)
Dinner or Evening Soups
Enjoy one of the following for dinner. You can substitute any of the lunch or breakfast recipes for dinner. I listed all of these to give you some ideas and some variety.
Nourishing Pho Simmer
A quick interpretation of pho broth that you can make in 5 minutes. Cook the following ingredients along with your bone broth in a pot for 5 minutes, then enjoy.
- 2 cups bone broth
- ¼ tsp ginger, dried (or 2 tsp fresh grated)
- ¼ tsp coriander, dried
- ¼ tsp cloves, dried
- 1 sprig fresh cilantro, chopped fine
- ¼ tsp cinnamon, dried
- Green onion to garnish, chopped fine
Healing Golden Milk Latte
This can be enjoyed warm or cold. For an iced latte, simply place the prepared latte in the fridge until the desired temperature is reached. Combine ingredients in a small pot or saucepan on the stove over medium-low heat and stir gradually for 5 minutes until combined and thickened slightly.
- ½ cup coconut milk (or almond milk / regular milk)
- 1 cup bone broth
- 2 tsp ground turmeric (use 1 tsp if you want weaker)
- ¼ inch piece of fresh ginger, peeled and grated
- Cracked black pepper to taste
- 1 tsp fat grass-fed ghee (or coconut oil)
- Honey to taste
But what if I want a cleanse with real food?
If the all liquid version doesn't suit your goals or desires, you can certainly add real food and still get some of the benefits. In this case it would be best to stick to an anti-inflammatory diet. Here are a few tips:
- Avoid grains, nuts, legumes and dairy
- Avoid nightshades (eggplant, tomatoes)
- If you need carbs, eat healing starches like yams, squash, turnips and parsnips (these make for a great soup)
- Don't eat any processed ingredients
- Fatty fish like salmon
- Avocados, leafy greens and berries are great
One Day Cleanse Food List
Your one day cleanse recommended food list includes fatty fish, shellfish, happy fat and healthy starches if you are not keto.
This list is to be used if you do not want to just consume the bone broth beverages listed above.
Happy Fat Sources:
- Avocados: anti-inflammatory, contain monounsaturated fats and full of electrolytes to keep you hydrated.
- Extra Virgin Olive Oil: great source of vitamin E and monounsaturated fat.
- Beef Tallow or marrow from bones: Stable at high temperatures and perfect or cooking.
- Dark Chocolate: At least 72%, but even higher is better as it has more nutrients. Be careful eating it at night as dark chocolate has more caffeine and can effect sleep.
- Eggs: Some people are sensitive to them, but I included them as they are one of the most nutrient dense things in the world.
Diet Friendly Proteins
- Fatty Fish: Coldwater fish like salmon, arctic char, halibut or cod are great choices because of the omega-3 fats and fat soluble vitamins.
- Crustaceans: Clams, oysters and mussels are full of nutrients like iron and B vitamins.
- Beef or Game Meat: Fattier parts of the animal are generally better for you (ribeye, etc) as are organ meats.
Carbs and Starches
- Squash: Acorn, butternut or spaghetti squash are all great sources of hydration, vitamin c and minerals to support your body while it's detoxing.
- Root Vegetables: Turnips, parsnips and sweet potatoes are all great sources of vitamin c, e and fiber.
- Fruit: Raspberries are maybe the most nutrient dense fruit on the planet. Blueberries are also full of vitamins and antioxidants.
Notice anything about these foods? They are all nutrient dense whole foods that do not contain common allergens or foods that are notoriously difficult to digest.
Just real, wholesome food that is loaded with nutrients for good digestive health.
What are the best foods to eat during a bone broth cleanse?
The best foods to eat during a bone broth cleanse are whole foods like vegetables, fatty fish, eggs and shellfish.
If you're going to eat real food, it is recommended to enjoy two meals: lunch and dinner.
Drink one of the bone broth beverages for breakfast, then combine any of the foods above or use as the base for lunch and dinner.
Afternoon Meal Suggestions
- 3 egg omelette with mushrooms and sweet potatoes.
- Plant salad bowl with mixed greens, avocado, squash, salmon and nori flakes drizzled with olive oil and balsamic vinegar.
Evening Meal Suggestions
- Halibut with acorn squash mash, roasted asparagus and zucchini
- BBQ ribeye steak with baked sweet potato and a mixed green salad
- Loaded veggie soups with stewed meat.
Foods to Avoid
You'll want to avoid avoid grains, legumes, dairy, nuts, refined carbs, vegetable / seed oils, artificial sweeteners, alcohol, trans fats and sugar.
Why? These foods tend to be more difficult to digest and will make your body retain excess water weight.
Some people are fine with dairy products, in that case you can go ahead. Ghee is a great healing fat source you can substitute for others used in the recipes above.
Grains, legumes (including soy/tofu), nuts and seeds are difficult to digest and should be avoided. Refined carbs like bread, pasta and baked goods are inflammatory.
Speaking of inflammatory, vegetable oils are one of the worst foods for your health. They're produced under extreme heat, and as a result are unstable to cook with and cause free radical damage to your cells. These include canola, soy, safflower, grapeseed oils.
Trans fats, alcohol, refined carbs and sugar substitutes all mess with your blood sugar and gut health. When we are trying to heals things they get in the way by causing inflammation.
Important Tips Before You Get Started
Pick a day of the week that you don't have a lot going on. This is important because your body can only handle so much stress. And we need to prioritize our stress to handle this reset.
Otherwise, serious health problems may result.
Meaning if you have work deadlines, issues with your family or otherwise, it may not be the best time to do it.
You need to create physical and emotional space in order to succeed with this or any other similar plan.
Weekends are great options for most, or if you have a day off from work, then use that day.
What are some things to avoid during a bone broth cleanse?
Avoid doing any vigorous exercise like HIIT, tabata, spin classes or heavy weights while no this cleanse. You are low on carb stores and your energy will be limited. If you want to exercise, stick to restorative and easier methods like yoga, walking, stretching or very easy cardio.
Can I Extend It?
This protocol is meant to be done in one day. However, you can extend it to two or three days as well. It is meant to be flexible.
If you're feeling great and want to continue after day one, by all means repeat the same plan for another day and see how you feel.
But remember that this is not a long-term eating plan. It is low on certain nutrients and calories. This means that long-term use will result in malnutrition.
The goal is to introduce you to bone broth and its medicinal properties. If you’re not enjoying the process, you can stop whenever you like.
Similar methods are used regularly by famous people like Hale Berry, Salma Hayek, Mark Wahlberg, Courtney Kardashian and Gwyneth Paltrow.
Make Sure You Have Enough Bone Broth (discount)
Your going to need 2-3L of bone broth per day. If you are planning on making it yourself, just know that a lot is required. You almost always get less than you think when you make it at home.
You can purchase the best bone broth for this meal reset directly from Bluebird Provisions by using the coupon code: CLEANSE10 at checkout. This gives you 10% off your order to stock your pantry.
How much bone broth per day?
Look to drink 2-3L of bone broth per day for best results while on the program. Of course you can drink less, but your results may vary. It is always good to get a mix of chicken and beef pouches to ensure you are maximizing the nutrient content of both.
Bone Broth Cleanse Results
There are two testimonials you can read from recent guests of Bluebird. The first is from Rachel.
Rachel is a Registered Dietitian who has Celiac and needed a bone broth without FODMAPS (onion, garlic).
As for the results, Rachel's allergies went away and her digestion improved.
"My seasonal allergies have almost gone away! I used to take allergy meds almost every day when they were bad, but I rarely have to take them now."
"I can feel my gut and digestion starting to heal. My family even loves it now! Thank you for this wonderful product!"
The second testimonial is from Lynn. Lynn was looking for a low sodium option and found it in Bluebird Provisions.
"I was amazed at how easy, convenient and delicious the powder chicken product is. It just needs some salt because there is non added."
She goes on to say that:
"My joints feel better and I have lost about 5 lbs in 2 wks. It seems to be doing what it is intended."
Who Should Do It?
If you're feeling tired, run down, your digestion is off or your skin is breaking out, then it may be right for you.
Those struggling with food allergies or sensitivities will find it helps them a lot. Also, if you're dealing with autoimmune disorder symptoms, then you will benefit from a detox.
It is a great way to control your blood sugar and kickstart proper eating habits.
Also, if you are regularly fasting or interested in trying it, then its the perfect starting point for you.
It will introduce your body to fasting without the risks and hunger pangs associated with it. Read our guide to a bone broth fast for more information.
Finally, if you're looking for an elimination diet to figure out what you are sensitive to, then this program is perfect for you. It gets rid of all common trigger foods while giving your body digestive aids and minerals it needs to thrive.
That being said, it is not for everyone.
Who Should NOT Do The Diet Plan?
Do not attempt it if you have a history of disordered eating or orthorexia. In this case, it is best to seek the help of a medical professional or councillor before doing it.
Your mental health is much more important than the benefits of this method. Always keep that in mind.
Also, if you're used to eating vegan, then this reset may not be the best fit for you because it involves meat and animal products.
Finally, if you are pregnant or breastfeeding, do not do this. Also, if you have pre-existing health conditions like diabetes, heart disease or blood pressure, consult your doctor.
Are there risks or side effects with a cleanse?
There are always risks and side effects with any cleanse, these include 'keto flu' states, feeling tired, diarrhea, constipation or allergies.
In addition to this, 2-3% of the population is allergic to histamine containing foods. Bone broth does contain histamines because it is simmered for so long. As a result, some people get allergic reactions. In this case it may not be for you and you should stop.
Follow common sense when attempting this plan. Consult a physician before moving forward with this plan or doing anything mentioned in this article.
It is a great option if you are suffering with digestive issues or generally feel off. It's also great if you're looking to kickstart healthy habits and develop a new eating plan.
You'll get the maximum benefits in just one day. Many regulars report that their digestion and energy are much better and their hair, teeth, skin and nails are fuller.
Make sure you have enough bone broth before you begin. The number highest protein and most delicious tasting bone broth is made by Bluebird Provisions.
They ship directly to your door and you can use the code CLEANSE10 for 10% off your order today.
There are some people who are not the best fit for it. If you have a history of eating disorders, are pregnant or breastfeeding, then it is not safe for you.
Do you have questions? Hit comment and let me know. I will do my best to help.
Disclaimer: this information is for educational purposes only and has not been evaluated by the FDA or CFIA. It is not intended to diagnose, treat, cure, or prevent any disease. Please consult your primary care physician for advise on any of this. This is not medical advise and should not be treated as such.