Can you have beef broth on a low FODMAP diet?

October 14, 2025 •

4 min read

According to Monash University, the creators of the low FODMAP diet, many people following this eating plan can enjoy beef broth, provided it is prepared without high FODMAP ingredients. This means that while traditional broths often contain garlic and onion, you can have beef broth on a low FODMAP diet by carefully reading labels or making your own.

Quick Summary

Beef broth can be safe for a low FODMAP diet if high-FODMAP ingredients like garlic and onion are excluded. The guide covers how to select safe store-bought options, make compliant homemade broth, and understand ingredient substitutions for flavor.

Key Points

Check Labels Carefully: Most commercial beef broths contain high-FODMAP ingredients like onion and garlic, making them unsuitable for the low FODMAP diet.
Choose Certified Products: To avoid hidden FODMAPs, look for broths that are certified low FODMAP by Monash University or FODMAP Friendly.
Homemade is Best: Making your own beef broth at home gives you complete control over ingredients, ensuring it's 100% compliant.
Use Safe Substitutions: Replace high-FODMAP vegetables with low-FODMAP alternatives like the green parts of leeks or scallions, carrots, and herbs.
Consider SIBO Needs: For those with SIBO, broth made from marrow bones is often better tolerated than broth from cartilage-rich bones.
Garlic-Infused Oil is Safe: You can achieve a garlic flavor by using garlic-infused oil, as the fructans do not leach into the oil.

Understanding the low FODMAP Diet and Beef Broth

The low FODMAP diet is a temporary eating plan used to manage symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive issues in sensitive individuals. While the beef itself is low FODMAP, traditional broths often derive their rich flavor from high FODMAP vegetables.

Commercial and conventional beef broths are typically made with onions, garlic, and sometimes celery, all of which contain fructans and mannitol that can trigger symptoms. This reliance on high-FODMAP flavorings makes most off-the-shelf beef broth unsuitable for the elimination phase of the diet. However, with the rise in demand for specialized products, it is now possible to find low FODMAP-certified alternatives or to prepare a compliant version at home.

Choosing the right store-bought beef broth

When navigating the supermarket, it's crucial to be a savvy label reader. Words like "natural flavors" or "spice blends" can hide sneaky high FODMAP ingredients. Some brands are specifically formulated and certified low FODMAP by organizations like Monash University, providing a reliable and convenient option. Other brands may accidentally be low FODMAP if they happen to use only safe ingredients, but this requires close inspection.

When buying, look for a straightforward ingredient list that specifies low FODMAP aromatics like the green parts of leeks or scallions, chive sprigs, and low-FODMAP herbs. A certified low FODMAP label is the most trustworthy indicator.

Making your own low FODMAP beef broth

Making homemade beef broth is the best way to ensure it is entirely low FODMAP compliant, giving you complete control over every ingredient. A basic recipe is easy to follow and requires just a few simple swaps. This is an excellent solution for those who are unable to find certified products or prefer to cook from scratch.

Here’s a simple process for a delicious, gut-friendly broth:

Ingredients: Use organic, grass-fed beef bones (marrow bones are great for SIBO patients). Substitute high FODMAP flavorings with carrots, parsnips, the green tops of leeks and scallions, and herbs like thyme and parsley. Garlic-infused oil can be used for garlic flavor without the fructan content.
Method: Roasting the bones first adds a deep, rich flavor. After roasting, add the bones and vegetables to a large pot with water and a tablespoon of apple cider vinegar.
Cooking: Simmer on low for at least 8-12 hours, or longer for a richer bone broth. In the last hour or two, add delicate herbs.
Straining and Storing: Strain the liquid thoroughly. For longer storage, you can freeze it in ice cube trays or containers.

Store-bought vs. Homemade Beef Broth: A Comparison


Feature	Homemade Low FODMAP Broth	Certified Low FODMAP Broth	Conventional Broth
FODMAP Status	Guaranteed low FODMAP with controlled ingredients	Certified and tested low FODMAP	Likely high FODMAP due to garlic/onion
Ingredients	Complete control over all ingredients	Transparent ingredient list; often uses leek greens, chives for flavor	Vague "natural flavors" often conceal triggers
Cost	Generally more budget-friendly when made in batches	Typically a premium product due to specialized sourcing/certification	Lowest cost, but not suitable for elimination phase
Flavor Control	Fully customizable to your taste preferences	Developed to provide flavor without triggers	Standard flavor profile, but non-compliant
Time Commitment	Requires a significant time investment for simmering	Quick and convenient; simply heat and use	Instant use; convenient

Navigating SIBO and other digestive sensitivities

For individuals with Small Intestinal Bacterial Overgrowth (SIBO), there are additional considerations when it comes to beef broth. Some SIBO patients react to polysaccharides (specifically glycosaminoglycans or GAGs) that leach from cartilage-heavy bones (often found in chicken feet), but broth made with marrow bones and cartilage-free meat is generally well-tolerated. It is still essential to avoid high FODMAP ingredients, as with a standard low FODMAP diet.

The reintroduction phase and testing tolerance

During the reintroduction phase of the low FODMAP diet, you can gradually test your tolerance to different types of FODMAPs. This is when you can determine if you can tolerate traditional beef broth containing small amounts of onion or garlic. However, for the initial elimination phase, using a certified or homemade low FODMAP version is recommended.

Conclusion

While traditional beef broths and stocks are often a definite "no" during the low FODMAP elimination phase due to their use of high FODMAP ingredients like garlic and onion, you can absolutely enjoy beef broth if it's prepared correctly. Whether you opt for a certified low FODMAP product or choose to make your own with compliant ingredients like leek greens and carrots, a flavorful and gut-friendly beef broth is well within reach. Always read labels carefully and prioritize homemade options for maximum control over your diet.

For further guidance, consulting with a FODMAP-trained dietitian can help tailor a diet plan that is right for you.

Frequently Asked Questions

Regular beef broth is typically made with high FODMAP ingredients like onion and garlic, which contain fructans that can trigger digestive symptoms in sensitive individuals. The cooking process causes these fructans to leach into the broth.

High FODMAP ingredients to watch for include onion, garlic, onion powder, garlic powder, and sometimes celery. Vague terms like "natural flavors" can also hide these ingredients.

The same rules apply to bone broth. While the bones themselves don't contain FODMAPs, the broth becomes an issue if high FODMAP vegetables like onion and garlic are used during the simmering process.

To add a similar depth of flavor, use the green parts of leeks and scallions, chive sprigs, and garlic-infused oil. Carrots, parsnips, and fresh herbs like thyme and parsley also work well.

Yes, several brands specialize in low FODMAP products. Examples found include Gourmend Organic Beef Bone Broth and some products from FOND.

Look for a certification seal from a reputable organization like Monash University or FODMAP Friendly. This confirms the product has been tested and deemed safe.

Generally, beef protein powder is considered low FODMAP as it's derived from a carbohydrate-free source. However, you should still check the label for any added high FODMAP ingredients.