Is bone broth low in fodmap? Navigating Ingredients for Gut Health

January 8, 2026 •

4 min read

Recent research and clinical experience show that up to 15% of the world's population is affected by Irritable Bowel Syndrome (IBS), a condition where diet plays a crucial role. For those following a low FODMAP diet to manage IBS symptoms, the FODMAP status of popular health foods like bone broth requires careful consideration. The simple answer is that it depends entirely on the ingredients used, as many traditional broths contain high-FODMAP components.

Quick Summary

The FODMAP content of bone broth is determined by its specific ingredients and preparation. High-FODMAP items like onion, garlic, and cartilage must be excluded to create a gut-friendly version suitable for those managing IBS or SIBO. Careful sourcing and homemade preparations are key to ensuring a low-FODMAP broth.

Key Points

Ingredient Matters: The FODMAP status of bone broth is not universal; it depends on whether high-FODMAP ingredients like onions, garlic, and cartilage are used.
Water-Soluble FODMAPs: Straining high-FODMAP vegetables like onions and garlic is not enough, as their fermentable carbohydrates leach into the broth during cooking.
Low-FODMAP Aromatics: Use the green parts of leeks or green onions, carrots, and herbs like thyme and rosemary to add flavor to homemade low FODMAP bone broth.
Choose Marrow Bones: For a low FODMAP broth, opt for marrow bones instead of cartilage-heavy joints, as the latter can increase the FODMAP content.
Read Labels Carefully: For store-bought broth, look for brands that are Monash University certified or explicitly state the absence of high-FODMAP ingredients.
Homemade is Safest: Making bone broth at home gives you complete control over ingredients, ensuring it is a truly low FODMAP product.

Understanding FODMAPs and Bone Broth

FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in individuals with IBS or SIBO. Bone broth is made by simmering animal bones and connective tissues for an extended period, extracting beneficial minerals, collagen, and gelatin. While these components are not FODMAPs themselves, the process of making traditional bone broth often introduces high-FODMAP ingredients.

Why Conventional Bone Broth Can Be High FODMAP

The primary reason many store-bought and homemade bone broths are not low FODMAP is the inclusion of specific high-FODMAP ingredients during the cooking process. Even if these solid ingredients are strained out, the water-soluble FODMAPs leach into the liquid, making the broth problematic for sensitive individuals.

Common high-FODMAP culprits include:

Onions and Garlic: These are frequently used aromatics that are very high in fructans, a type of oligosaccharide.
Cartilage and Joints: Bone broth made with cartilaginous bones can result in a high-FODMAP broth because polysaccharides can leach from the cartilage.
Certain Vegetables: While less common in standard bone broth, some vegetables like celery (in large quantities) are also high-FODMAP and are often added for flavor.

How to Make Low FODMAP Bone Broth at Home

Making your own bone broth is the most reliable way to ensure it's low FODMAP, as you have full control over the ingredients. You simply need to focus on low-FODMAP-friendly ingredients that still provide rich flavor and nutritional benefits.

Here is a straightforward recipe for low FODMAP beef or chicken bone broth:

Ingredients
- 2-3 pounds of marrow bones (beef) or chicken backs/wings
- 1 tablespoon apple cider vinegar
- 1 large carrot, coarsely chopped
- Green tops of spring onions or leeks, coarsely chopped
- Fresh herbs like thyme, rosemary, and parsley (no stems)
- Salt and peppercorns to taste
- Water to cover
Method
1. Place bones and apple cider vinegar in a pot with water and let sit for an hour to help extract minerals.
2. Roast bones and carrots in the oven for 30 minutes to enhance flavor (optional but recommended).
3. Transfer bones, carrots, green onion/leek tops, and herbs to a large stockpot or slow cooker.
4. Add enough water to cover all ingredients. Bring to a boil, then reduce to a gentle simmer.
5. Skim any foam that rises to the top during the initial simmer.
6. Simmer for at least 8 hours, or up to 24-48 hours for a richer broth.
7. Strain the broth through a fine-mesh sieve or cheesecloth.
8. Cool completely, skim off any solidified fat, and store in the refrigerator or freezer.

Choosing Store-Bought vs. Homemade Broth


Feature	Homemade Low FODMAP Bone Broth	Store-Bought Low FODMAP Bone Broth
Ingredient Control	Absolute control over all ingredients.	Depends on brand transparency and certification.
Flavor Customization	Easily adjustable flavor profile using herbs and spices.	Fixed flavor profile; sometimes limited options.
Cost	More economical for large batches.	Can be expensive, especially for certified brands.
Convenience	Time-consuming preparation process.	Ready-to-use, quick and convenient.
FODMAP Certification	Not applicable; relies on personal ingredient choices.	Can be certified by third parties like Monash University.
Freshness	Highest freshness, no preservatives.	Shelf-stable options available; check expiry dates.

For those seeking a trusted store-bought option, some brands are certified low FODMAP by Monash University or other certifying bodies. It is crucial to read labels carefully, as not all flavored broths from these brands may be low FODMAP. Look for transparent ingredient lists that explicitly state the exclusion of onion, garlic, and high-FODMAP vegetables. A reputable example includes brands like Gourmend Foods.

Health Benefits of a Low FODMAP Broth

A properly prepared low FODMAP bone broth provides many health benefits without the digestive distress. The long simmering process extracts valuable compounds from the bones.

Supports Gut Health: The collagen and gelatin content can help repair the intestinal lining, which is beneficial for conditions like IBS and Inflammatory Bowel Disease (IBD). Amino acids like glutamine assist in maintaining the mucosal barrier function in the intestines.
Joint Support: The broth contains nutrients like glucosamine, chondroitin, calcium, and magnesium, which are known to support joint health.
Mineral-Rich: A good quality bone broth is a source of essential minerals that support overall health.
Hydration and Electrolytes: It can be a soothing, hydrating beverage, especially when sick or during recovery.

Conclusion

Is bone broth low in FODMAP? The final answer is conditional: yes, but only if it's prepared or sourced with great care to avoid high-FODMAP ingredients. For those with IBS or SIBO, vigilance is key. Standard bone broths containing onions, garlic, and certain cartilaginous bones are likely to trigger symptoms. By opting for certified low FODMAP brands or by making your own broth using low-FODMAP aromatics like the green parts of leeks and specific herbs, you can enjoy the many nutritional benefits without compromising digestive comfort. This mindful approach ensures bone broth can be a healing and restorative part of a gut-friendly diet.

For more information on digestive health and the low FODMAP diet, consult resources like MedicalNewsToday.

Frequently Asked Questions

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They are types of carbohydrates that are not properly absorbed by some people, leading to digestive issues like bloating, gas, and abdominal pain.

Conventional bone broth often contains high-FODMAP ingredients like onion and garlic, which are typically added for flavor. Even after straining, the water-soluble FODMAPs remain in the liquid.

Yes, if you're on a low FODMAP diet. Polysaccharides from cartilage can leach into the broth, making it high FODMAP. Opt for marrow bones instead.

Celery is typically considered high FODMAP. While some may tolerate small amounts, it's best to use alternatives or limit intake, especially during the elimination phase of the diet.

No, but most are. You must carefully check the ingredients list. Look for brands that are Monash University certified or specifically market their broth as low FODMAP.

For flavor, you can use the green parts of leeks or spring onions, garlic-infused oil, carrots, and fresh herbs like thyme and rosemary.

No, the cooking time does not reduce the FODMAP content. Once high-FODMAP ingredients are added, their water-soluble carbohydrates are already in the liquid and will not cook away.

Yes. A properly prepared low FODMAP bone broth, free of irritating ingredients, still provides valuable collagen, gelatin, and minerals that can help support gut health and aid in healing.