Reviewed by Lindsey Wilson, Certified Integrative Nutrition Health Coach (IIN) · Updated November 2026
A bone broth cleanse is easier to do well than most people expect, and easier to do badly. The difference is mostly in the days around it. This is the practical version: how to get ready, what to eat each day, how to know if it's going fine, and how to ease back into regular food. If you want the bigger picture first, including whether a cleanse "works", start with our guide to what a bone broth cleanse is.
One thing up front. A cleanse is a short, simple stretch of eating, not a medical treatment. Your liver, kidneys and gut already do the clearing out, and the research on detox programs is thin. The National Center for Complementary and Integrative Health says there have been only a small number of studies of detox programs in people. What you can reasonably get is a few calmer, simpler days and a clearer sense of how food makes you feel.
Before you start: is this a good time?
Pick a stretch that's quiet, not a week with a wedding, a big workout block or a work deadline. Skip it, or talk to your doctor first, if you're pregnant or nursing, have a history of disordered eating, are underweight, have diabetes, kidney, heart or digestive disease, or take medications that change with diet. The NCCIH also flags extra caution for people with a weakened immune system and for older adults. If any of that is you, a "cleanse" isn't the right tool; a gentler week of warm, regular meals will do more for you.
Pick your length
Three days is a good first try. Most people land between 3 and 8 days; the OWL Reset comes in 4, 6 and 8-day versions. Longer isn't better. MedlinePlus notes that a liquid-based diet doesn't provide enough fiber and that anyone on one for a long time needs a dietitian's care, which is a good reason to keep it short and to include real food if you're hungry.
Prep: the two days before
- Taper, don't stop cold. Cut back on coffee, alcohol, sugar and heavily fried or processed food over a couple of days. Going from three coffees to zero overnight is how people end up with a headache and decide the cleanse is the problem.
- Shop first. Broth (a short ingredient list; see what to look for), salt, a few easy vegetables, eggs or simple chicken, rice, ginger and lemon if you like them.
- Clear the calendar a little. Plan for earlier evenings and gentle movement like walking.
What a day looks like
You have two options.
Guided: the OWL Reset is built around three Broth Elixirs a day (vegan in the morning, chicken at lunch, beef at dinner) with a plant-based Mylkshake at each meal, plus a free 15-minute call with a certified health coach. It also asks you to skip coffee. The Reset Guide walks through it in detail.
On your own (a gentle 3-day version):
- Morning: a warm mug of broth with a pinch of salt. A bowl of congee or a soft-boiled egg if you're hungry.
- Midday: a bowl of broth with soft vegetables and shredded chicken or tofu.
- Afternoon: another mug of broth, or ginger or peppermint tea.
- Evening: a simple soup, congee, or broth with steamed squash and rice.
- All day: water, a little extra salt in meals, and eat when you're hungry. A cleanse that leaves you shaky isn't working.
A 16-ounce serving of broth is about half of an OWL jar; the jar is 32 ounces, with 2 to 4 servings.
What to expect, and what's normal
The first day or two can feel like you're missing something: the usual rhythm of snacking, the coffee, the crunch. Hunger often comes in waves rather than constantly, and warm broth takes the edge off. Many people feel calmer and more aware of their eating by day three. Some get a mild headache or feel tired early on, which is often caffeine or lower overall intake. A few things aren't normal: feeling faint, dizzy, shaky, or unwell. The NCCIH warns that not eating for days can lead to dangerous electrolyte imbalances and that fasting can bring headaches, fainting and weakness. If that happens, eat real food and stop. More in tips on surviving a cleanse.
Breaking the cleanse
This is where a cleanse earns its keep or doesn't. The practical advice, which comes from our experience rather than a clinical protocol, is to go slow.
- First meal: something warm and simple, like congee or rice with broth, a soft-boiled egg, or a soup with soft vegetables.
- Next day or two: add cooked vegetables, simple proteins, fruit.
- Then add back one food group at a time: gluten, dairy, sugar, soy, corn, alcohol, a day or two apart if you want to see how each lands. That information is the real takeaway.
- Keep what you liked. A mug of broth in the morning, an earlier dinner, less grazing. The point isn't the three days; it's what you keep.
If you've got known digestive conditions, check with your doctor on how to reintroduce foods. For more on how broth fits into everyday eating, see bone broth for gut health and how to use bone broth.
When to stop
Stop and eat if you feel faint, dizzy, very weak, or if you have a medical condition that flares. A cleanse is optional. Nobody earns a gold star for pushing through. Exercising during one? See how to exercise on the OWL Reset.
FAQs
How do I start a bone broth cleanse?
Pick a quiet stretch, taper coffee and heavy foods for two days, stock up on broth and easy foods, and plan to start with 3 days.
What do you eat on a bone broth cleanse?
Mostly broth, plus easy foods like soup, congee, cooked vegetables, eggs or simple chicken if you're hungry. On the OWL Reset, three Broth Elixirs and three Mylkshakes a day, with simple foods allowed.
What do you eat after a bone broth cleanse?
Start warm and simple: congee, rice with broth, soup. Then add foods back gradually, one group at a time.
How long should a bone broth cleanse be?
3 to 8 days. Shorter is fine, and often better.
Can I exercise on a bone broth cleanse?
Gentle movement like walking and stretching is a good fit. See how to exercise on the OWL Reset.
Will a bone broth cleanse help me lose weight?
You may see a drop from eating less, but the NCCIH notes weight lost on diets like these tends to come back, so we don't recommend it as a weight-loss plan.
Can I drink coffee?
We ask Reset customers to skip it because it's acidic and can be rough on an empty stomach. On your own, taper rather than quit cold.
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.