Is stock FODMAP-friendly? The definitive guide to gut-friendly broth

October 18, 2025 •

4 min read

Approximately 15% of the global population is affected by Irritable Bowel Syndrome (IBS), a condition where diet is a critical management tool. For those following a low-FODMAP diet, understanding if common ingredients are safe is essential, leading many to ask: Is stock FODMAP-friendly? The answer is not straightforward and depends entirely on the ingredients used.

Quick Summary

Traditional stock often contains high-FODMAP ingredients like onion and garlic, making it unsuitable for a low-FODMAP diet. Safe alternatives include homemade stocks using compliant vegetables and herbs, certified low-FODMAP commercial products, and bone broths made specifically with low-FODMAP ingredients. The water-soluble nature of FODMAPs means that simply removing high-FODMAP vegetables is ineffective.

Key Points

Check ingredients: Most commercial stocks and cubes are high-FODMAP due to onion and garlic.
Water-soluble FODMAPs: Removing onion and garlic chunks from stock doesn't work, as the fructans have already leached into the liquid.
Homemade control: Make your own low-FODMAP stock using compliant ingredients like green leek tops, carrots, fennel, and herbs.
Certified products: Look for certified low-FODMAP products from brands like Massel or Urban Forager for guaranteed safety.
Bone broth caution: Be mindful of bone broth, as some are made with high-FODMAP cartilage. Opt for marrow-based broths for a safer alternative.
Flavour with oil: Use garlic-infused olive oil to add garlic flavour, as FODMAPs don't leach into oil.

Understanding the FODMAPs in traditional stock

FODMAPs are a group of short-chain carbohydrates that can cause digestive distress in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). For a stock or broth to be considered truly low-FODMAP, it must be free from high-FODMAP ingredients. Unfortunately, many store-bought and traditional homemade stocks and broths are rife with these components, making them a common trigger for symptoms.

The primary culprits are members of the allium family, namely onion and garlic. These vegetables contain high levels of fructans, a type of oligosaccharide (the 'O' in FODMAP), which is a common source of irritation. Even stock cubes, powders, and dehydrated vegetables frequently contain onion or garlic powder.

The problem with water-soluble FODMAPs

Contrary to a popular misconception, the FODMAPs in onion and garlic are water-soluble. This means that if you cook these vegetables in water (the base of any stock or broth), the fructans will leach out into the liquid. Therefore, merely removing the solid pieces before consumption will not prevent the FODMAPs from triggering symptoms. For this reason, all stocks and broths must be made completely free of these high-FODMAP flavourings to be safe for the elimination phase of the diet.

Navigating commercial and homemade low-FODMAP stocks

Thankfully, following a low-FODMAP diet doesn't mean sacrificing flavourful meals. Both commercial products and homemade recipes offer viable solutions for gut-friendly stocks.

Low-FODMAP commercial options

When shopping for stock, stock cubes, or broth, look for brands that are certified by reputable organizations like Monash University or FODMAP Friendly. These products have undergone laboratory testing to confirm their low-FODMAP status. One example is Massel, a brand known for its low-FODMAP broths. Certified stock cubes and concentrates are also available from companies like Urban Forager.

Creating a low-FODMAP stock from scratch

Making your own stock is often the best way to ensure complete control over the ingredients. A successful low-FODMAP stock doesn't need onion or garlic to be delicious. You can achieve a rich, savoury flavour using a combination of compliant ingredients.

Common low-FODMAP ingredients for stock:

Vegetables: Carrots, green leek tops, fennel, parsnips, and celery (within Monash-certified low-FODMAP serve sizes)
Meat and Bones: Chicken carcasses or beef marrow bones
Herbs: Fresh parsley, thyme, rosemary, bay leaves
Seasonings: Black peppercorns, salt, and garlic-infused olive oil

Low-FODMAP homemade chicken stock recipe overview:

Place your chosen chicken parts (like a carcass or bones) into a large pot.
Add low-FODMAP vegetables and herbs like carrots, fennel, bay leaves, and parsley.
Cover the ingredients with cold water and bring to a boil, then reduce to a low simmer.
Allow to simmer for several hours (up to 8 hours for beef, 3 for chicken).
Strain the liquid and refrigerate. Any solidified fat can be removed easily from the chilled stock.

A closer look at bone broth

Bone broth, celebrated for its potential gut-healing properties, requires careful consideration on a low-FODMAP diet. Traditionally, it's made with bones, meat, and vegetables, but some bone broth recipes specifically use joints and cartilage.

Cartilage vs. marrow bones

High-FODMAP risk with cartilage: Cartilaginous bones can leach polysaccharides, a type of FODMAP (monosaccharide), into the broth during the long cooking process. If you react to this type of FODMAP, bone broth made with cartilage could trigger symptoms.
Low-FODMAP with marrow bones: The safer option for those sensitive to these polysaccharides is to use marrow bones only. Marrow-based broths do not leach these specific carbohydrates into the liquid, making them a gentler choice for a sensitive gut.

Comparison table: Traditional vs. Low-FODMAP stock


Feature	Traditional Stock	Homemade Low-FODMAP Stock	Commercial Low-FODMAP Stock
FODMAP Status	High risk, contains high-FODMAP fructans from onion/garlic.	Safe, uses only compliant ingredients.	Safe, certified by Monash University or FODMAP Friendly.
Ingredients	Onion, garlic, celery, high-FODMAP herbs.	Green leek tops, carrots, fennel, fresh herbs, marrow bones.	Compliant vegetables and flavourings, often with garlic-infused oil.
Preparation	Involves simmering a traditional medley of ingredients.	Made from scratch using specified low-FODMAP ingredients.	Ready-made or from concentrates/cubes.
Time Commitment	Moderate to long.	Moderate to long, but fully controlled.	Minimal, requires only heating or reconstituting.
Cost	Varies, can be more expensive.	Cost-effective if made from leftover bones and vegetables.	Can be more expensive than conventional brands, but saves time.
Benefit	Adds classic flavour profile.	Full flavour control, avoids all trigger ingredients.	Convenience, guaranteed FODMAP-compliance.

Conclusion

When managing IBS or a sensitive gut on a low-FODMAP diet, the answer to is stock FODMAP-friendly? is a careful 'it depends'. Traditional and most store-bought stocks are likely to trigger symptoms due to high-FODMAP onion and garlic. However, with awareness and a little effort, you can enjoy delicious, gut-friendly stock. Your options include making your own stock from compliant ingredients, opting for certified low-FODMAP commercial products, or carefully choosing bone broth made with only marrow bones. Prioritizing ingredient knowledge is key to ensuring your culinary creations remain safe for your digestive health. For more certified recipes and product information, consult the official Monash University Low FODMAP Diet website.

Frequently Asked Questions

The FODMAPs in onion and garlic, known as fructans, are water-soluble. This means they dissolve in the cooking liquid during simmering. Even if you strain out the solid pieces, the FODMAPs remain in the stock and can trigger IBS symptoms.

Stock and bone broth differ mainly in ingredients and cooking time. While both can be made low-FODMAP, some bone broth uses cartilage, which is a source of FODMAPs (polysaccharides). For a low-FODMAP option, choose bone broth made with marrow bones instead.

Celery has a low-FODMAP serving size, according to Monash University. Small amounts, often the stalks, can be used in a homemade stock recipe, but always check the serving sizes and your personal tolerance.

You can add a variety of low-FODMAP ingredients to create rich flavour. Options include carrots, fennel, green leek tops, parsnips, and a generous selection of fresh herbs like thyme, parsley, and rosemary. Garlic-infused olive oil is also an excellent way to get the flavour without the fructans.

Several brands offer certified low-FODMAP stock and broth options. Look for products certified by Monash University or the FODMAP Friendly program. Examples include Massel and Urban Forager, which specialize in these products.

Most standard stock cubes and powders are not low-FODMAP because they typically contain onion and garlic powder. It is crucial to check the ingredient list carefully or opt for certified low-FODMAP stock cubes specifically designed for this diet.

Yes, but only if it is made with low-FODMAP compliant ingredients. If it contains onion, garlic, or other high-FODMAP flavourings, it should be avoided. Many people choose to make their own to ensure compliance.