What’s the bone broth diet and does it work?

The bone broth diet, in case you’ve somehow missed it between Instagram reels, TikTok transformations, and your aunt’s enthusiastic WhatsApp forwards, is the kind of trend that makes you pause and wonder: is this the next chapter in clean living or a nostalgic nod to medieval survival tactics? Honestly, it sits somewhere between a wellness guru’s fever dream and a Renaissance peasant’s daily menu. One part rustic health fantasy, one part low-key culinary punishment, and just a smidge of culinary cosplay for the spiritually bougie.

Now, imagine it: a bubbling cauldron of bones — yes, actual animal bones — rolling around in your stockpot like they’re auditioning for a fantasy novel. They clunk and clatter as if they know they’re the main characters in your latest wellness plot twist. You toss in some veg, herbs, a glug of vinegar (because someone somewhere said it helps extract the collagen, and you’re too polite to question it), and several hours later, you’re cradling a mug of steaming wizard juice that allegedly has powers beyond warming your hands. This potion, known as bone broth, is the star of a dietary saga dreamed up by Dr Kellyann Petrucci, who blended intermittent fasting, paleo eating, and a whole lot of sipping into one tidy plan. Some call it detox. Others call it culinary Stockholm syndrome. But here we are, sipping beef foot tea and calling it progress, all while quietly trying to remember when soup became a verb.

So how does this broth-centric lifestyle play out? The concept is simple, at least on paper. For five days a week, you eat clean. That means filling your plate with lean proteins, good fats, veg that looks like it was handpicked by woodland creatures, and an absolute embargo on anything resembling bread. No sugar, no dairy, and nothing from a box unless you personally raised it. It’s organic, unprocessed, saintly fare. Then, for two non-consecutive days, you switch off the chewing. It’s all broth, all day. You can drink as much as your heart (and stomach) desires, which sounds oddly luxurious until your taste buds start staging a rebellion and your house smells permanently like pot roast.

The theory is that these broth-only days give your digestive system a chance to chill, your gut to reset, and your body to do this thing called autophagy — which is basically your cells Marie Kondo-ing themselves and binning the stuff that no longer sparks joy. Add to that a generous dollop of collagen from the broth, and suddenly your wrinkles are quivering in fear and your knees feel like they did before your 30s betrayed you. Supposedly, your liver throws on a beret and gets very French about detoxing, too.

So, does it work? Depends who you ask. If you’re talking weight loss, then yes — probably. Replace your usual meals with broth and your caloric intake drops faster than your willpower at a cheese board. If you’re looking for glowing skin, fewer creaky joints, and a stomach that isn’t staging daily revolts, you might be in luck. People report all kinds of benefits: smoother digestion, better sleep, mood boosts, skin that looks like it’s been filtered in real life. But also, let’s be real — if you eat fewer crisps, skip dessert, and lay off the booze, your body’s going to thank you no matter what’s in your mug. The broth just lets you feel like a medieval herbalist while doing it.

And yet, we must address the broth fatigue. It’s real. The novelty wears off somewhere around your fifth consecutive mug of slightly oily meat tea. You start resenting the smell. Your freezer turns into a makeshift bone vault. You begin to envy pigeons pecking at crusty baguettes in the park. Socialising becomes tricky too. Explaining to friends why you’re declining dinner invitations because it’s your “broth day” makes you sound like you’ve joined a very polite cult. Your social life gets put on simmer, and your excitement is now reserved for finding marrow-rich femurs on sale.

Still, fans rave. They say they feel cleaner, leaner, more in tune with their bodies. They credit bone broth for their shiny hair, their reduced joint pain, and the sense that their insides are finally working in harmony instead of chaos. They start using words like “gut integrity” in casual conversation. They Instagram their morning mugs with hashtags like #brothlife and #sippysunday. They’re insufferable — and occasionally, glowing. You start wondering if maybe there’s something in the soup that actually changes your DNA. Or maybe they’re just well-rested people with great lighting.

The science? Mixed at best. Nutritionists are divided. Some cheer the reduction in processed food and sugar, the improved hydration, the benefits of intermittent fasting. Others raise an eyebrow, remind us that bone broth isn’t a miracle elixir and that there’s no consensus on how well collagen survives digestion. Your body might love it. Or it might see it as soup and move on with its day. As ever, the answer is: maybe it helps, maybe it doesn’t. But at least it’s not actively harming you, unlike, say, that cabbage soup diet of the 90s. And even if it’s placebo, it’s a placebo that pairs well with rosemary and thyme.

It’s probably fair to say the benefits of the bone broth diet come from the things you stop doing — like inhaling biscuits during late-night Netflix binges or eating toast with every meal — rather than the broth itself. It’s a functional fasting aid wrapped in medieval cosplay. And honestly, you could swap in herbal teas, miso soup, or even plain old water and still see similar results, minus the bone-collecting. But there’s something delightfully dramatic about saying, “Sorry, I can’t — I’m steeping marrow today.”

Trying it means embracing a whole new rhythm. You’ll start talking about stocks and not mean the market. You’ll plan your shopping trips around butcher visits. You’ll find yourself arguing with someone online about the merits of roasting versus raw bones. You’ll develop firm opinions on cartilage. And your fridge will become a gelatinous museum of your commitment to wellness. Suddenly, jars are everywhere. You own cheesecloth. You talk about amino acids with a fervour usually reserved for conspiracy theorists.

It could be the nutritional hug your system’s been crying out for. Or it might be just another dramatic chapter in your long saga of dietary experimentation. Either way, next time someone mentions bone broth at a yoga class, you can do that smug half-nod and say, “Oh yes, I do mine with chicken backs and celery root.” Bonus points if you casually mention your triple strain cheesecloth for the clearest pour. Add in a comment about grass-fed bones for good measure and you’ve completed the transformation.

Because at the end of the day, whether it transforms you into a glowy demigod or just gives you an interesting smell, there’s something undeniably appealing about saying, “I make my own broth.” It’s part of a lifestyle. It’s a vibe. It’s a statement. Right up there with fermenting things in mason jars, dry brushing with wild boar hair, and insisting that yes, moon-charged water does taste better. It whispers to the world: I have the time, the will, and the freezer space.

And if nothing else, you’ve got soup on demand. Which, let’s be honest, is kind of a superpower. One mug at a time, you’re sipping your way through the chaos — steaming, slurping, and possibly, healing. Or at the very least, staying hydrated in the most artisanal way possible.

If want to try The Bone Broth Diet, it comes with a fairly specific structure. It’s a 21-day plan (though some folks stretch it into a lifestyle, bless them). Here’s how the routine typically shakes out:

Five days a week: Clean eating with bone broth on the side

You eat like it’s Paleo times — lean proteins, lots of veggies, healthy fats like avocado and olive oil, some fruit, no dairy, no grains, no legumes, and definitely no sugar. Bone broth is your sidekick here — you’re meant to sip 1 to 3 cups per day in addition to your meals.

Two days a week: Mini fasting with just bone broth

This is where things get steamy. On these two non-consecutive days, you skip solid food altogether and drink 5 to 6 cups of bone broth throughout the day. Herbal tea and water are also allowed. Basically, you become a broth-powered hermit for 24 hours.

The idea is that the clean eating days nourish and stabilise, while the broth-only days give your body time to “heal,” rest the gut, reduce inflammation, and trigger autophagy — that thing where your cells do their inner hoovering.

Here’s a Bone Broth Diet grocery list to get you through both clean eating and broth-fasting days. It’s basically Paleo meets Farmer’s Market with a touch of Butcher Drama.

For Bone Broth (your starring character):
– Beef bones (marrow bones, knuckles, oxtail)
– Chicken bones (backs, feet, wings, carcasses)
– Turkey necks or wings (optional, but meaty and underrated)
– Apple cider vinegar (helps extract the collagen)
– Onions
– Carrots
– Celery
– Garlic
– Fresh herbs (parsley, thyme, rosemary)
– Bay leaves
– Whole peppercorns
– Sea salt
– Filtered water (you’ll need litres of the stuff)

For Clean Eating Days:
Proteins:
– Chicken breasts or thighs (skin-on, bone-in = extra flavour)
– Grass-fed beef
– Wild-caught salmon
– Turkey
– Eggs
– Sardines (if you’re brave and trendy)

Veggies (go wild, especially non-starchy ones):
– Leafy greens (spinach, kale, rocket, etc.)
– Broccoli
– Cauliflower
– Courgette
– Bell peppers
– Cucumber
– Asparagus
– Mushrooms
– Aubergine
– Brussels sprouts (only if you’re emotionally ready)

Healthy fats:
– Avocados
– Olive oil
– Coconut oil
– Ghee
– Nuts (almonds, walnuts, macadamia — but keep it modest)
– Seeds (chia, flax, pumpkin)

Fruits (moderate):
– Berries (strawberries, blueberries, raspberries)
– Apples
– Lemons and limes (great for seasoning or smug hydration)

Herbs, Spices & Extras:
– Ginger (fresh or powdered)
– Turmeric
– Paprika
– Cumin
– Coconut aminos (a soy-free alternative that tastes like you care)
– Mustard (check ingredients)
– Garlic powder
– Onion powder

Teas & Hydration:
– Herbal teas (peppermint, chamomile, ginger)
– Sparkling water
– Lemon or cucumber for infusion drama

Enjoy your bone broth diet!