A Warmer Way to Fast

Intermittent fasting (IF) has become a popular lifestyle for adults looking to boost their health and manage weight. Meanwhile, bone broth, the nutrient-rich stock made from simmered animal bones, is trending as a wellness elixir. Used together, intermittent fasting and bone broth can create a powerful synergy. Bone broth makes fasting easier and more nourishing, while providing extra benefits for your gut, skin, and immune health. Let’s explore how to combine bone broth with intermittent fasting, and why this duo is ideal for those beginning their health journey.

What Is Bone Broth?

Bone broth is a nutrient-dense liquid made by simmering animal bones, often with ligaments and connective tissue, for many hours. This slow process draws out valuable nutrients like collagen, gelatin, amino acids (glycine, glutamine), and trace minerals such as magnesium, potassium, calcium, and phosphorus.

Unlike traditional stocks or bouillons, real bone broth has a rich, full-bodied texture and delivers functional health benefits. It’s especially known for supporting:

• Gut health – helping to calm and repair the digestive tract
• Skin and joint health – thanks to its natural collagen and gelatin content
• Immunity – by strengthening the gut, where most of the immune system resides

What Is Intermittent Fasting?

Intermittent fasting is an eating schedule that alternates between periods of not eating (fasting) and periods of normal eating. Unlike diets that focus on what to eat, IF is more about when you eat. By limiting meals to specific windows of time (or certain days), you give your body a break from constant digestion and can tap into benefits like improved metabolism and weight control.

Common types of IF include:

• 16/8 fasting: Fasting for 16 hours and eating only during an 8-hour window each day.
• 5:2 fasting: Eating normally five days a week, and on the other two days limiting yourself to one small meal. (*)

For generally healthy adults, IF can be an effective tool for weight loss and improving blood sugar control. However, IF isn’t for everyone. It’s not recommended for those who are pregnant or breastfeeding, underweight, or who have certain medical conditions or a history of disordered eating. Always check with a healthcare provider if you’re unsure whether IF is right for you.

Why Bone Broth and Intermittent Fasting Work So Well Together

When you’re fasting, your body is doing important work behind the scenes: repairing tissues, balancing hormones, and reducing systemic inflammation. But fasting can also make you feel light-headed, irritable, or cold, especially if you’re new to it.

This is where sipping a warm mug of bone broth comes in.

Prairie Naturals Bone broth contains 0 carbs, 0 fat, and 60 calories. It won’t spike your blood sugar or “break” your fast in a way that disrupts the benefits of fasting. Instead, it gently supports your body with amino acids and minerals, so you can feel nourished, not deprived.

Here’s what bone broth supports during fasting:

• Gut health: The gelatin helps “seal” the gut lining and supports digestive calm, especially if you have bloating or IBS-like symptoms.
• Immune system: Roughly 70% of your immune system resides in your gut. A healthy gut equals stronger immunity.
• Skin & joints: Collagen supports smooth, elastic skin and eases joint stiffness, something we’d all appreciate more with each passing decade.
• Hydration & electrolytes: Unlike plain water, bone broth provides trace minerals like sodium and potassium to keep you balanced.

When and How to Use Bone Broth While Fasting

Here are a few simple ways to include bone broth in a fasting routine:

• During your fasting window – Sip a warm cup mid-morning or mid-afternoon to calm the belly and maintain hydration.
• To break your fast – Bone broth is gentle on the digestive system and makes a perfect first “meal” after a fast. It primes the gut for solid foods to follow.
• On rest days – Even outside of fasting, drinking bone broth regularly can nourish the body with collagen, minerals, and immune-supportive nutrients.

One accessible and high-quality option is Prairie Naturals Bone Broth (available in both Chicken and Beef varieties). Made in Canada with grass-fed and cage-free bones, it’s a clean, protein-rich powder that can be stirred into hot water for a quick, satisfying cup. With no preservatives or fillers, it’s a convenient and trusted way to add this healing food into your life, without the hours of stove-top simmering.

Where to Start

For those just beginning their journey toward better health, both intermittent fasting and bone broth can feel new, but don’t let that hold you back. Start by picking one or two days a week to try a gentle fast (such as stopping meals after 7:00 PM and having your first meal after 11:00 AM the next day). During that window, sip on warm, nourishing bone broth to stay grounded and supported.

Small changes done consistently are the foundation of long-term health. Bone broth isn’t a magic solution, but it is a deeply restorative food that pairs beautifully with mindful practices like fasting. Together, they form a ritual that is both simple and powerful.

Your body has an incredible capacity to heal and thrive when given the right environment. A warm mug of broth and a little space between meals may be exactly what it’s been waiting for.

References
1. “Protein and Bone Health.” www.healthlinkbc.ca
2. Harvard Health Publishing. “Intermittent Fasting: What is it, and how does it work?”
3. CBC News. “Why Intermittent Fasting is Gaining Ground in Canada.” 2023.

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