BONE BROTH DETOX? IS IT WORTH THE HYPE?

WHAT IS A BONE BROTH DETOX?

With a new year starting and healthy resolutions well under way, you may be hearing a lot about detox diets. Detox diets claim to rid your body of toxins, support your metabolism and more (1). Bone broth has been gaining popularity in the last few years for its high amino acid and collagen content. Amino acids are the building blocks of protein and collagen helps support the structure of healthy skin. Does bone broth detox your body? Let’s explore what bone broth can do for your body and the science behind these claims.

WHAT ARE DETOX DIETS?

Detox diets are an approach to resetting the body and optimizing your health, especially after a period of overindulgence (like the holidays). The idea is to focus on giving your body nutrients that fight fatigue, weight gain, and stress. Some detox diets claim to work by cleansing the body of toxins, “flushing” the liver, or supporting your kidney health. The truth of the matter is that we have an incredible way to detox our bodies already – our liver.

The liver is incredibly efficient at filtering toxins into waste products, it also filters our blood, breaks down medications, helps to metabolize our food into useful nutrients, and even stores energy in the form of glycogen. The liver is a busy organ, but functions well in healthy individuals. In addition to the liver, we have our kidneys to also support toxin, drug, and waste removal. So how can a detox diet help?

Detox diets often provide strict guidelines as to certain foods to avoid, limiting total caloric intake or eliminating certain foods or food groups (like carbs). They might revolve around one specific food or food group (remember the cabbage soup diet craze?) or encourage large doses of vitamins and minerals. While there are many types of detox diets, they often have similar claims of liver and gut cleansing.

There are countless approaches to detox diets and the jury is still out on their effectiveness (2). However, the idea of focusing on nutrient-packed food sources and limiting junk is a great way to start the new year on the right foot.

WHAT IS BONE BROTH?

Could a nutrient-packed food source like bone broth potentially support a detox or weight loss? First, let’s consider what bone broth is – typically a very concentrated stock made from animal bones – like beef or chicken stock you’d make soup with. Bone broths are often cooked for extensive periods of time and might use acidic ingredients like vinegar or citrus to help break down the bones to release more collagen and bone marrow proteins for a nutrient-dense final product.

DOES BONE BROTH DETOX YOUR BODY?

While many bone broths are rich in collagen, vitamins, and minerals (based on the other ingredients in the broth), this does not necessarily mean these nutrients will be absorbed back into our bodies in the same way. While collagen helps support the structure of healthy skin, research showing a direct link

between bone broth and skin health is limited. Some studies support improvement in joint comfort and stiffness when collagen supplements are used regularly, but there is still more research to be done in this area (3). There is some evidence that using collagen supplies our body with the building blocks it needs to create more collagen of its own (like proline, lysine, and glycine), but an analysis of different bone broth supplements and those made following a recipe contained inconsistent amounts of these nutrients (4).

You could try making a homemade soup with your own bone broth and lots of vegetables for a nutrient-packed meal. When you make your own soups at home, you can also control what else is added and limit less healthy additives like sodium and fats. If you want to save time, there are several types bone broths to try.

WHAT ARE THE POTENTIAL SIDE EFFECTS OF A BONE BROTH DETOX?

Any time you restrict or eliminate entire food groups, it can be difficult to have sufficient energy, feel satisfied, or obtain all of the nutrients your body needs. Similar to a keto or other low carb diet, consuming bone broth will provide some protein, minerals, and vitamins, but hardly any carbohydrates to power a workout or fuel your brain for concentration.

Some detox plans include other protein sources, like chicken, eggs, or fish, but most are seriously lacking in fruits, vegetables, and whole grains. This can leave you feeling exhausted with disrupted digestion, not to mention irritable and craving for a more well-balanced diet. Restrictive eating can also lead to overeating once the detox period is over.

WILL A BONE BROTH DETOX DIET LEAD TO WEIGHT LOSS?

Many extreme detox diets can lead to short-term weight loss, so yes, it may. A severe calorie restriction of any sort for several days can lead to weight loss, but often times this is mostly water weight that is easily regained after the detox period has ended. Scientists repeatedly find that the key to sustainable weight loss is a gradual calorie deficit (burning more calories than you’re eating) over time through a well-balanced diet and consistent exercise (5).

SHOULD I TRY A BONE BROTH DETOX?

Adding bone broth to a healthy diet might support your total nutrient intake for the day, while more research needs to be done on the effectiveness of a bone broth detox regimen. Using bone broth when making soups and stews at home or drinking bone broth simply because you like the flavor can help you avoid bone broth detox symptoms and keep you feeling your best. Bone broth may help to support your body as part of a well-balanced, varied diet along with other nutrient dense foods.

1) Tahreem, A., Rakha, A., Rabail, R., Nazir, A., Socol, C. T., Maerescu, C. M., & Aadil, R. M. (2022). Fad diets: facts and fiction. Frontiers in Nutrition, 9.

2) Klein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of human nutrition and dietetics, 28(6), 675-686.

3) García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics, 43(3), 531-538.

4) Alcock, R. D., Shaw, G. C., & Burke, L. M. (2019). Bone broth unlikely to provide reliable concentrations of collagen precursors compared with supplemental sources of collagen used in collagen research. International journal of sport nutrition and exercise metabolism, 29(3), 265-272.

5) Koliaki, C., Spinos, T., Spinou, Μ., Brinia, Μ. E., Mitsopoulou, D., & Katsilambros, N. (2018, June). Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. In Healthcare (Vol. 6, No. 3, p. 73). MDPI.