What Beef Stock Is Low in FODMAP? A Guide to Gut-Friendly Options

October 16, 2025 •

3 min read

Over 70% of people with IBS report that certain foods trigger their symptoms, with high-FODMAP ingredients like onion and garlic being common culprits. This means that many traditional beef stocks and broths, which rely on these aromatics for flavor, are off-limits. So, what beef stock is low in FODMAP and still delivers a rich, savory taste?

Quick Summary

Many traditional beef stocks contain high-FODMAP ingredients, but specialized certified brands and carefully made homemade stocks offer gut-friendly alternatives. Key ingredients to watch for and avoid are onion and garlic. Flavor is achieved through low-FODMAP ingredients like the green parts of scallions and leeks, carrots, herbs, and spices.

Key Points

Avoid Onion and Garlic: Traditional stock contains these high-FODMAP aromatics, which can trigger IBS symptoms.
Make Homemade Stock: The safest and most effective way to control ingredients is to make your own stock using low-FODMAP vegetables and herbs.
Use Low-FODMAP Flavorings: Replace onion and garlic with the green parts of leeks and scallions, carrots, celery leaves, thyme, and bay leaves.
Look for Certified Brands: Commercial options exist, but they must be certified low FODMAP by an organization like Monash University to be reliable.
Choose Unsalted Options: Many low FODMAP broths are unsalted, allowing you to control the final flavor and sodium content of your dishes.
Always Check Labels: Ingredient lists can change, so scrutinize labels for hidden high-FODMAP components, especially in 'natural flavors'.

Understanding the FODMAPs in Stock

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAPs, are short-chain carbohydrates that are poorly absorbed by some people, causing digestive distress. Traditional stock recipes often use large quantities of onion and garlic, which are very high in fructans, a type of oligosaccharide. When these ingredients are simmered for a long time, the fructans leach into the liquid, making the finished stock problematic for those with IBS or FODMAP sensitivities.

The DIY Route: Making Your Own Low FODMAP Beef Stock

The most reliable way to ensure your beef stock is low in FODMAP is to make it yourself. This gives you complete control over every ingredient, allowing you to build flavor with safe alternatives. A classic low FODMAP stock recipe starts with roasting beef bones and then simmering them with specific vegetables and herbs.

To begin, preheat your oven to 450°F (230°C) and roast beef bones for about 30 minutes, or until well-browned. This step is crucial for developing deep, savory flavor. Next, transfer the roasted bones to a large stockpot and deglaze the roasting pan with a splash of water, adding the flavorful bits to the pot. Add your low FODMAP aromatics and fresh herbs, such as the green parts of leeks and scallions, carrots, celery leaves or a small amount of stalk, parsley, and thyme. Cover with cold water and simmer gently for at least 4 to 5 hours, or up to 24 hours for a richer bone broth. Finally, strain the stock, discard the solids, and cool before refrigerating or freezing.

Finding Commercial Low FODMAP Beef Stock

While homemade stock offers the most control, busy cooks can find certified low FODMAP options on the market. These brands have invested in specialized testing to guarantee their products are safe for sensitive guts. Always check for a certification logo, such as the one from Monash University, to be sure. Ingredient lists are also key; avoid any product that contains onion or garlic in any form, including 'natural flavors'.

Gourmend Foods: Offers a certified organic beef bone broth specifically formulated to be low FODMAP, using leek and scallion tops to replace high-FODMAP flavorings.
Borough Broth Co.: Provides a certified organic low FODMAP beef bone broth, slow-cooked with grass-fed bones and free from onion and garlic.
Massel: A known brand that offers certified low FODMAP beef-style stock cubes and liquid stocks. Their products are vegan and do not contain actual beef but are suitable for flavor profiles where beef stock is used.
Aldi Simply Nature Organic Beef Bone Broth: Some reports suggest this product is low FODMAP, but always check the ingredient list for the latest information as formulations can change.

Low FODMAP Stock vs. Traditional Stock


Feature	Low FODMAP Beef Stock	Traditional Beef Stock
Aromatics	Green parts of scallions/leeks, carrots, celery leaves, herbs	Onions, garlic, celery stalks, carrots
Flavor Profile	Complex savory notes developed from bones, herbs, and low-FODMAP vegetables	Rich, deep flavor largely driven by high-FODMAP aromatics
Digestive Tolerance	Designed for easy digestion, minimizes bloating and gas for sensitive individuals	Can trigger symptoms in people with IBS due to high-FODMAP content
Ingredients	Explicitly excludes onion, garlic, and other high-FODMAPs	Frequently contains high-FODMAP ingredients without clear labeling
Preparation	Requires mindful selection of ingredients or purchasing certified products	Can be made with common kitchen aromatics

Tips for Using Low FODMAP Beef Stock

Once you have a reliable low FODMAP beef stock, either homemade or store-bought, you can use it just as you would any traditional stock. Remember that many certified broths are unsalted, giving you complete control over the final seasoning. Use it to replace water when cooking rice or quinoa for extra flavor, create a base for hearty low FODMAP beef stew, or simply sip it warm from a mug.

Conclusion: Finding the Right Stock for You

Knowing what beef stock is low in FODMAP is essential for those managing IBS and other digestive sensitivities. While many commercial stocks rely on high-FODMAP ingredients, safe and flavorful options exist. Homemade stock, made with low FODMAP aromatics like leek greens and carrots, offers the ultimate ingredient control. For convenience, several brands like Gourmend Foods and Borough Broth Co. offer certified low FODMAP options, and Massel provides a vegan alternative. Always read labels carefully, look for certifications, and enjoy the rich, savory flavors of a gut-friendly beef stock.

Frequently Asked Questions

Regular beef stock often uses high-FODMAP ingredients like onions and garlic for flavor. When simmered for hours, the fructans from these ingredients leach into the liquid, making the final product high in FODMAPs.

Yes, garlic-infused olive oil is a low FODMAP alternative that provides garlic flavor without the fructans. The fructans are not oil-soluble, so they do not transfer from the garlic to the oil.

While often used interchangeably, stock is traditionally made with bones and simmered longer to create a richer, thicker liquid due to gelatin. Broth is typically made with meat and simmered for a shorter time. Both can be made low FODMAP by avoiding onion and garlic.

Most conventional bouillon cubes and powders are not low FODMAP and should be avoided. However, some brands like Massel offer certified low FODMAP cubes and powders that are safe for the diet.

For a thicker, richer stock, simmer for a longer period (up to 24 hours) to extract more collagen from the bones. You can also use a small amount of arrowroot powder mixed with cold water to create a slurry and thicken it gently.

Homemade stock can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 6 months. Freezing in smaller portions or ice cube trays is excellent for meal prep.

Yes, low FODMAP beef stock can be used as a direct replacement in any recipe. Just remember to add salt to your taste, as many low FODMAP broths are unsalted to offer better control.