Why Oxo Chicken Stock is Not Low FODMAP
When following a low FODMAP diet, it's crucial to examine the ingredients of processed foods, as hidden FODMAPs are common. Oxo chicken stock, in both cube and pot forms, contains several ingredients that make it unsuitable for this dietary plan. Even reduced-salt versions are not safe. The primary culprits are fructans and other high-FODMAP components that can trigger digestive issues in sensitive individuals.
High FODMAP Ingredients in Oxo Products
- Onion Extract: Both Oxo cubes and stock pots list onion extract among their ingredients. Onions are very high in fructans, a type of FODMAP that can cause bloating and gas. While some versions of Oxo might list 'flavouring' instead of a specific extract, the presence of onion derivatives is a key issue.
- Yeast Extract: A common flavour enhancer, yeast extract can be a source of free glutamates, which are linked to MSG. More importantly for FODMAPs, some yeast extracts are derived from high-fructan sources, and unless certified otherwise, should be treated as high FODMAP.
- Wheat Flour: In Oxo stock cubes, wheat flour is used as a binder and thickener. Wheat contains fructans and is therefore high FODMAP. While the stock is diluted, the concentrated form in the cube still poses a risk.
- Other Flavourings: The term 'flavourings' is often a catch-all for various ingredients, some of which may be high in FODMAPs. This makes it difficult to assess the true FODMAP content without specific certification. For example, some 'natural flavours' can be derived from high FODMAP vegetables.
Low FODMAP Alternatives: Shop-Bought and Homemade
Fortunately, avoiding Oxo doesn't mean sacrificing flavour. There are numerous low FODMAP alternatives available, both commercially produced and easy to make at home.
Safe Commercial Options
- Fody Foods Chicken Broth: A trusted brand specializing in low FODMAP products, Fody Foods offers a certified low FODMAP chicken broth that is free from onion and garlic.
- Massel 7s Bouillon Cubes (Chicken Style): These are certified low FODMAP and are a reliable, convenient option for adding chicken flavour to your dishes.
- Gourmend Foods Organic Chicken Bone Broth: This brand offers a Monash-approved chicken bone broth, which gets its flavour from low FODMAP ingredients like scallion green tops and leek green tops.
- Swanson Unsalted Chicken Stock: Some varieties of Swanson's stock have been found to be low FODMAP, but you must check the ingredient list carefully for onion or garlic. The unsalted version is often a safer bet, but vigilance is key.
- Borough Broth Co. Organic Low FODMAP Chicken Bone Broth: This brand explicitly states their broth is free from high FODMAP ingredients and designed for sensitive guts.
Making Your Own Low FODMAP Stock
Making homemade stock allows for complete control over ingredients, ensuring it is entirely FODMAP-free. It's a simple process that yields a rich, flavorful broth.
Basic Low FODMAP Chicken Stock Recipe:
- Roast: Use a leftover chicken carcass or fresh chicken wings for a rich flavour.
- Vegetables: Use low FODMAP vegetables like carrots, celeriac (in small quantities), the green parts of spring onions or leeks, and a handful of parsley.
- Herbs & Spices: Add bay leaves, fresh thyme, and whole black peppercorns for depth.
- Simmer: Cover the ingredients with water and simmer gently for 2-4 hours to extract maximum flavour.
- Strain: Strain the stock to remove all solids, leaving a clear, flavourful broth.
Comparison: Oxo vs. Low FODMAP Alternatives
| Feature | Oxo Chicken Stock | Low FODMAP Chicken Stock (Certified) | Homemade Low FODMAP Chicken Stock |
|---|---|---|---|
| FODMAP Content | High FODMAP (Contains onion/yeast extract, wheat) | Certified Low FODMAP (No onion, garlic, or other high FODMAP ingredients) | Certified Low FODMAP (By controlling ingredients) |
| Convenience | High (Pre-packaged, readily available) | High (Available in stores or online) | Low (Requires preparation time) |
| Flavour | Consistent, but often artificial due to flavour enhancers | High quality, uses specific low FODMAP flavourings | Natural, can be customized to your taste |
| Cost | Low (Generally inexpensive) | Moderate to High (Often a premium product) | Low (Uses simple, affordable ingredients) |
| Control | None over ingredients | Guaranteed FODMAP status | Complete control over ingredients and sodium |
| Allergens | Contains wheat/gluten in cubes | Gluten-free and free from other high FODMAP allergens | Allergy-friendly by customizing ingredients |
The Low FODMAP Diet and Digestive Health
The low FODMAP diet is an elimination and reintroduction process designed to identify specific carbohydrates that trigger IBS symptoms. By strictly avoiding high FODMAP ingredients like those found in Oxo, individuals can manage their symptoms effectively.
- Elimination Phase: For a few weeks, all high FODMAP foods are avoided, including traditional stock cubes.
- Reintroduction Phase: Different FODMAP groups are reintroduced one by one to determine which ones are causing problems and what the individual's tolerance level is.
- Personalization: The diet is highly personalized, and while most people with IBS react to fructans in onions, individual tolerance can vary.
Using a stock like Oxo during the elimination phase can compromise the entire process, as it is a common hidden source of fructans and other FODMAPs. Opting for certified low FODMAP products or a homemade version ensures your meals are safe and effective for symptom management.
Tips for Low FODMAP Cooking with Stock
- Infused Oils: Use garlic-infused olive oil to add a savory flavour without the fructans from fresh garlic.
- Green Parts of Leeks/Spring Onions: The green tops of leeks and spring onions are low in FODMAPs and can be used to add onion-like flavour to your stock or dishes.
- Herbs and Spices: Most herbs and spices are low FODMAP, allowing for creative and flavourful cooking.
- Batch Cook: Make a large batch of homemade low FODMAP chicken stock and freeze it in ice cube trays for easy, portion-controlled use.
Conclusion
To answer the question, is Oxo chicken stock FODMAP, the verdict is a clear no. Its ingredients, including wheat flour, yeast extract, and onion extract, contain high levels of FODMAPs, making it unsuitable for a low FODMAP diet. Thankfully, a variety of safe, certified low FODMAP stock brands are available, such as Fody Foods and Gourmend, along with the option to make a simple and delicious homemade stock. By being aware of hidden FODMAPs in processed items like Oxo, you can ensure your meals support your gut health and symptom management effectively. For further reference, check the Monash University Low FODMAP Diet app for the most accurate information on ingredient suitability.
Check Monash University's FODMAP resources for dietary advice.
