Finding a Nutritional Diet: Which broth is low in FODMAP?

October 14, 2025 •

5 min read

For the millions managing IBS or SIBO, finding flavorful food can be a challenge due to ingredients that trigger digestive discomfort. Knowing which broth is low in FODMAP is a crucial step towards enjoying warm, nourishing meals without the worry of aggravating your gut.

Quick Summary

Most conventional broths contain high-FODMAP ingredients like onion and garlic, making them unsuitable for sensitive individuals. This guide explains how to identify, buy, or make gut-friendly broths using safe ingredients and flavor-building techniques.

Key Points

Check Labels for High-FODMAP Ingredients: Most conventional broths contain high-FODMAP aromatics like onion and garlic, which are water-soluble and contaminate the broth.
Use Certified Low-FODMAP Brands: For convenience, choose broths explicitly labeled as low-FODMAP, with brands like Gourmend and Massel offering certified options.
Make Broth at Home for Full Control: The safest way to ensure a low-FODMAP broth is to make it yourself using safe ingredients like carrots, the green parts of leeks and scallions, and herbs.
Flavor Broth Without Onion and Garlic: Use creative substitutions like garlic-infused oil, chive sprigs, oyster mushrooms, and plenty of herbs to build deep, rich flavor.
Understand the Low-FODMAP Approach: A low-FODMAP broth helps minimize fermentable carbohydrates, which can significantly reduce uncomfortable symptoms for people with IBS or SIBO.
Identify and Avoid Hidden FODMAPs: Be cautious of vague ingredient terms like 'natural flavors,' as they can conceal high-FODMAP components.

Understanding FODMAPs in Your Broth

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger digestive issues in sensitive individuals, such as those with Irritable Bowel Syndrome (IBS). When these sugars reach the large intestine, gut bacteria rapidly ferment them, producing gas and causing symptoms like bloating, pain, and gas. Unfortunately, two of the most common high-FODMAP ingredients used for flavoring broths are onion and garlic. These ingredients contain fructans, a type of fermentable carbohydrate that is highly water-soluble. This means that even if you strain out the onion or garlic solids, the fructans will have already leached into the liquid, making the broth unsuitable for a low-FODMAP diet.

How to Find or Create a Low-FODMAP Broth

Since most commercial broths contain onion and garlic, you have two primary options: purchasing specifically certified or formulated broths, or making your own from scratch. The right choice depends on your budget, time, and desire for ingredient control.

Shopping for Low-FODMAP Broths

When buying broth, careful label reading is essential. You must scrutinize the ingredient list for hidden high-FODMAP culprits, which can be disguised under vague terms like "natural flavors" or "spice blend". Look for broths that explicitly state they are low-FODMAP or are certified by a reputable body like Monash University.

Certified and tested brands include:

Gourmend Foods: Offers organic chicken, beef, and vegetable bone broths that are certified low-FODMAP. They use safe aromatics like chive sprigs and leek greens.
Massel: Provides low-FODMAP certified bouillon cubes and stock powder in various flavors.
Fody Foods: Offers low-FODMAP certified chicken soup base and other products.

Other potentially safe options (always check labels as ingredients can change):

Aldi's Simply Nature: Their organic beef and chicken bone broths have been identified as low-FODMAP compliant in the past, but always verify the current ingredients.
Zoup! Good, Really Good Broth: Certain chicken and veggie varieties have been reported as low-FODMAP friendly.

Making Your Own Low-FODMAP Broth

For complete control over ingredients and flavor, homemade broth is an excellent choice. It allows you to use your own selection of low-FODMAP vegetables, herbs, and spices.

For a low-FODMAP chicken or beef broth, you will need:

Chicken or beef bones (roasting them first adds a deeper flavor).
Low-FODMAP aromatics: The green parts of leeks and scallions, chive sprigs, garlic-infused oil, and carrots.
Herbs and spices: Thyme, bay leaves, rosemary, and black peppercorns.
A splash of apple cider vinegar (optional) to help draw minerals from the bones.

For a low-FODMAP vegetable broth, gather:

Carrots, parsnips, and the green parts of leeks and scallions.
Fennel, spinach, and celery (use limited portion for celery).
Garlic-infused olive oil.
Herbs and spices like parsley, thyme, and bay leaves.

The process typically involves simmering the ingredients for several hours, with meat-based broths often requiring a longer cook time to extract collagen and flavor.

Comparison: Homemade vs. Store-Bought Broths


Criteria	Homemade Low-FODMAP Broth	Certified Store-Bought Broth	Conventional Broth
FODMAP Status	Complete control; can be perfectly low-FODMAP	Guaranteed low-FODMAP due to testing/certification	Likely high-FODMAP due to onion/garlic
Ingredient Transparency	100% transparent; you know every ingredient	Fully transparent; brands like Gourmend list everything clearly	Often includes vague terms like "natural flavors"
Flavor Control	Fully customizable seasoning and flavor profile	Good flavor, but variety may be limited to specific formulas	Flavor profiles are designed for general palates, not specific dietary needs
Cost	Typically more cost-effective per volume	Can be more expensive due to specialized ingredients/testing	Generally the cheapest option, but unsafe for sensitive individuals
Convenience	Requires time and effort for preparation	Convenient; grab and go from the store or order online	Readily available at any grocery store

Flavoring Techniques for Low-FODMAP Broth

Removing onion and garlic doesn't mean your broth has to be bland. You can build complex flavors using a variety of low-FODMAP friendly aromatics and techniques:

Infused Oils: Sautéing low-FODMAP vegetables like carrots and leek greens in garlic-infused olive oil before adding water is an excellent way to get savory, garlicky flavor.
Herbs and Spices: Fresh or dried herbs such as thyme, rosemary, bay leaves, and parsley add depth. Warming whole spices like black peppercorns also works well.
Umami Boosters: For rich, meaty flavor in both meat and vegetable broths, consider adding umami-rich ingredients like oyster mushrooms or nori seaweed, which are low-FODMAP in appropriate quantities.
Sautéing Aromatics: Start by softening your chopped low-FODMAP vegetables in garlic-infused oil to create a flavorful base before adding your liquid.
Citrus Zest: A small amount of lemon or lime zest added at the end of cooking can brighten the flavor profile.

The Low-FODMAP Advantage for Your Gut

By consistently choosing low-FODMAP broths, you are actively supporting your digestive system. For individuals with IBS or SIBO, reducing the intake of fermentable carbohydrates helps to minimize the fermentation process in the gut, which in turn reduces symptoms like bloating, gas, and abdominal pain. Using a low-FODMAP broth allows you to maintain the rich, savory foundation of countless recipes, from soups to stews and sauces, without compromising your dietary needs. This strategic approach helps restore gut comfort and improves overall quality of life, demonstrating that mindful eating can be both delicious and therapeutic. The low-FODMAP diet is not meant to be a permanent state but rather a diagnostic tool to help identify personal triggers, and incorporating a safe broth is a key part of that journey.

Conclusion: Making the Right Broth Choice for Your Health

Selecting a low-FODMAP broth is a critical part of managing digestive sensitivities like IBS. While most conventional broths are high in FODMAPs due to ingredients like onion and garlic, effective and flavorful alternatives are readily available. You can opt for high-quality, certified low-FODMAP brands that use alternative aromatics, or you can make a customizable broth at home using safe ingredients. The choice between store-bought and homemade comes down to balancing convenience, cost, and control. Ultimately, incorporating a safe broth into your diet allows you to enjoy comforting, nourishing meals with confidence, knowing you are supporting your gut health every step of the way. For further information and guidance on FODMAPs, the Monash University Low FODMAP Diet is a leading resource.

Frequently Asked Questions

Most store-bought broths are not low-FODMAP because they rely on common aromatics like onion and garlic for flavor. These ingredients contain fructans, which are water-soluble and infuse the entire liquid, even if the solids are strained out.

Yes, making your own broth is an excellent way to ensure it is low-FODMAP. You can control all the ingredients, using safe vegetables and aromatics, and avoid any hidden triggers.

Safe alternatives include using the green parts of leeks and scallions, garlic-infused olive oil, chive sprigs, fresh herbs like thyme and parsley, and umami boosters such as oyster mushrooms.

Yes, several brands offer certified or explicitly formulated low-FODMAP broths, including Gourmend Foods and Massel. Always look for brands that guarantee transparency in their ingredient lists.

No, straining out the solids of high-FODMAP ingredients like onion and garlic does not make the broth safe. The fructans are water-soluble and will have already leached into the liquid during the cooking process.

No, many conventional vegetable broths contain high-FODMAP vegetables, most notably onion and garlic. You must check the ingredients list carefully or opt for a specifically formulated low-FODMAP vegetable broth.

Yes, celery is low-FODMAP in small, portion-controlled amounts. Some low-FODMAP recipes suggest using a single stalk, but for strict adherence, it is often best to omit it and rely on other safe vegetables and herbs.

To boost flavor, try roasting your bones first for meat broths, using umami-rich ingredients like oyster mushrooms and nori, or finishing with a dash of lemon juice or fresh herbs.