A low FODMAP diet helps manage digestive symptoms for many individuals with IBS by limiting fermentable carbohydrates. For those following this diet, understanding the FODMAP content of everyday cooking staples is crucial. Unfortunately, most Better Than Bouillon products are not considered low FODMAP and are best avoided, particularly during the elimination phase of the diet.
Why Better Than Bouillon is Not Low FODMAP
Better Than Bouillon is prized for its concentrated, savory flavor, but this very richness often comes from ingredients high in FODMAPs. Onion and garlic, two of the most common flavor bases, are significant sources of fructans, a type of FODMAP that can cause digestive distress.
- Premium Roasted Chicken Base: The ingredient list for this popular variety includes dried whey (milk) and hydrolyzed soy protein, in addition to common flavorings. Whey contains lactose (a disaccharide), which is a FODMAP.
- Organic Roasted Beef Base: The organic beef version lists both onion powder and garlic powder among its ingredients. These concentrated powders contain high levels of fructans.
- Seasoned Vegetable Base: The ingredients for this vegan product explicitly list vegetables and concentrated vegetable juices, including onion and garlic, along with onion and garlic powder. This makes it particularly high in fructans.
- Natural Flavors: Many Better Than Bouillon products contain 'natural flavors' or 'flavoring'. These can sometimes be derived from high FODMAP sources and are a red flag for those strictly adhering to the diet. Unless explicitly stated as low FODMAP, it is safer to assume these additions contain hidden triggers.
Certified Low FODMAP Bouillon Alternatives
Fortunately, for those who cannot tolerate the hidden FODMAPs in standard bouillons, several companies offer certified low FODMAP options. These products are explicitly tested to be safe for sensitive digestive systems.
- Massel: This brand offers a line of products certified low FODMAP by Monash University. Their 7's Stock Cubes come in vegetable, 'chicken-style,' and 'beef-style' varieties and contain no added onion or garlic.
- Fody Foods: Fody specializes in a wide range of low FODMAP certified products. Their Chicken Soup Base and Vegetable Soup Base are both guaranteed free of onion and garlic.
- Gourmend Foods: Gourmend also offers Monash-certified low FODMAP products, including a delicious Organic Chicken Bone Broth and Organic Vegetable Broth that use creative, low FODMAP-friendly flavorings instead of onion and garlic.
How to Identify Low FODMAP Broths and Bouillons
For those navigating the grocery store, knowing how to read a food label is a crucial skill. Here are some pointers to help you make informed choices:
- Scan for Certification: The most reliable method is to look for a 'Monash University Low FODMAP Certified' or 'FODMAP Friendly Certified' logo directly on the packaging.
- Inspect the Ingredient List: Always read the full ingredient list. Be on the lookout for obvious high FODMAP additions like garlic, onion, and celery. Also, be wary of concentrated versions like 'powder' or 'juice concentrate'.
- Question Flavorings: Ingredients listed as 'natural flavors' or 'spices' are often vague and could contain hidden FODMAPs. In the elimination phase of the diet, it is safest to avoid products with these undefined flavorings unless certified low FODMAP.
- DIY Approach: For complete control, consider making your own stock or broth at home using safe ingredients like the green tops of leeks and scallions, carrots, and low FODMAP herbs.
Comparison Table: Bouillon Options for a Low FODMAP Diet
| Product/Brand | FODMAP Status | Key High FODMAP Ingredients | Low FODMAP Certification | Suitable for IBS? |
|---|---|---|---|---|
| Better Than Bouillon (most varieties) | High | Onion, Garlic, Celery, Whey, Soy Protein | No | No |
| Massel Stock Cubes | Low | None (uses 'style' flavors) | Yes (Monash) | Yes |
| Fody Foods Soup Base | Low | None (guaranteed onion/garlic-free) | Yes (Monash/FODMAP Friendly) | Yes |
| Gourmend Foods Broth | Low | None (uses safe alternatives) | Yes (Monash) | Yes |
| Homemade Broth | Low | Customizable based on ingredients | Dependent on recipe | Yes |
Conclusion
While Better Than Bouillon is a popular and flavorful choice for many, its reliance on concentrated onion, garlic, and other high FODMAP ingredients makes it unsuitable for those following a low FODMAP diet. The good news is that there are many excellent and easily accessible alternatives available, such as certified products from Massel and Fody Foods. By checking product labels for high FODMAP ingredients and opting for certified brands or making your own broth from scratch, you can enjoy rich, savory meals without compromising your digestive health. Reading labels carefully and using certification programs are the keys to confidently incorporating stock into your low FODMAP cooking.
